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Tips on running a marathon

102679-019-014fRunning a marathon or half marathon is a whole different beast than the 5K or 10K running race. It really comes down to one very important skill: Endurance. Mentally it is very difficult to grasp this concept in our training, when we’re used to just going out running at a certain comfortable pace and then completing a certain comfortable distance. It’s often quite challenging to get out of our comfort zone, but as you may know this is what brings the most rewards in life!

 

1. Pacing

Often in a workout we start out blazing fast in the first interval and by the last interval our energy is zapped. Often this happens in races too, we start out energized and focused only on being competitive in the moment. It’s an extremely common mistake to warm-up and then go for broke. Often the first push of a workout should actually feel easy, efficient and nearly effortless. Keep in mind you need the energized surge of adrenaline to last you through the whole workout. Many people start out revved up and then by the end of class they pitter out. If you don’t exert such a huge effort at the start of the workout, by the end you might just surprise yourself with the level to which you can accomplish it. Once I did a 4th of July Firecracker 4-mile run. I really thought I was going to win. I started out the run doing a 1-mile race pace! I was in the lead! I kept up a good strong pace for 3 of the miles but by the last mile I had nothing in the tank and got passed by five girls, the fifth one as I was coming across the finish line I heard my friend Richard yelling “Go Maggie! Finish STRONG!” I didn’t know that meant there was someone inches behind me as I approached the finish line! She passed me one second ahead of me. What a bittersweet lesson on pacing.

 

2.  Long Distance Run (LDR)

The single most important run you can possibly do for training for a marathon or half marathon, is the LDR. It should truly be done in a slow to moderate pace, maybe slower than you’re used to running. And it should really push your limits for length. I recommend going by time rather than distance. For example start with a 1 hour run, if you’re ready for that. Then build on that, each week by increasing the time by 10 or 15 minutes. If you add on too much time too soon, you may get injuries, or illness, and staying injury-free is crucial!

 

3. Recovery

Lastly, but probably most important, be sure to take time off every 10 -14 days or if you’re feeling really run down. If you are following a proper training plan, you’ll definitely need to build in recovery days to refresh and rebuild and take it really easy, including foam rolling, stretching and eating helathy. Recovery can be the most challenging for some runners!

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