TRAINING TIPS

Staying properly hydrated is one of the great challenges of the endurance athlete - especially for marathoners training in the heat of summer! A runner can become overheated or dehydrated during a single training session. There is also the danger of the cumulative effects of failing to properly hydrate.

Drinking during exercise is important, especially when running more than an hour. Many runners use a belt with a water bottle holder during long runs so they are never without fluids. The newest models are lightweight and very comfortable. They can be found at running stores and online.

Don't wait until you are thirsty. Drink regularly, even during the day at work. Hydration is one of the most important parts of recovery.

Also, don't rely on water exclusively. The minerals and electrolytes you lose when you sweat are key to properly hydrating. Find a sports drink that you like and use it. The "big name" sports drinks that you find in every convenience store are fine. However, most contain lots of sugar and do not agree with many runners during exercise. There are many options available at your local running store or online.

Always make sure your running shoes are in good shape and fit properly. Marathon training is not the time to pull the old lawn-mowing shoes out of the garage. If you are not currently a regular runner with a favorite shoe, I highly recommend visiting your local "running specialty store." An experienced running shoe expert can help to evaluate your specific needs and properly fit you for the best shoe.

To help avoid injury, you should probably plan on going through at least two pair during the sixteen-week training plan. A fresh new pair of your favorite shoes on race day may feel good, but make sure you run in them several times over the last two weeks of training to break them in first.

First, ask yourself a few questions. ??What is my marathon goal? Do I want to set a personal best? Do I want to break through one of the magic time barriers? 3:30? 4:00? 5:00? Or am I just aiming to cross that finish line under my own power with no regard for the clock???If you have a specific time goal, you must set a realistic pace goal based on your recent running history. If you have not run a marathon or half-marathon in the last six months, you can use a recent 5k or 10k as a reference tool.??A properly trained runner should be able to run the marathon approximately 1:30 - 1:45 per mile slower than his recent 5k pace. Train around that goal and run some of your mileage at marathon goal pace so that your body gets used to how it feels. ??If your goal is to finish with no regard for the clock, you should still train with some purpose. Find a pace goal in order to track your training progress and make sure you get to the starting line with some idea of how fast (or slow) your first few miles should be. You will need this information to avoid that classic race day mistake - going out too fast. The adrenaline of 30,000 runners and the thrill of Manhattan in the distance can lead to disaster if you do not start out under control.

The marathon is a tremendous physical test. We must prepare our bodies for months with thousands of miles of running so that we can handle the 26.2 miles on race day. Long runs, tempo runs, stretching and recovery become part of our weekly task list. We work on our nutrition and hydration like scientists. Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain!

Mental preparation is arguably just as important as the physical. The various stages of the marathon require different mental approaches. By completing a successful training program, we go in prepared to physically run 26.2 miles. But we also carry the knowledge that we have done the work and should stand at the starting line with confidence that we took no shortcuts.

Use some mental imagery and train your brain for the marathon during your long runs.

The adrenaline and excitement of the start will be electric. Soak up the energy, but stay relaxed. The early miles should feel very, very easy. Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan. During your long runs, try to perfect that "relaxed focus." There should be no physical stress through the first half of the race.

Somewhere between 15 - 20 miles of the marathon, fatigue will begin to creep in. This is completely normal. The pain is out there waiting for you on the course. Don't be surprised. Recognize it and be prepared to handle it. If you have pushed your body to this point in training, you know what to expect and how to handle the added stress. Come up with a mantra that you can go to during the rough patches. An energy gel or other nutritional boost can also help - anything to distract you from the fatigue. Find out what works best during your training.

The last 6.2 miles of the marathon are often called "the second half of the race." Try to use the last 45 minutes of your long runs to establish a strong, focused state of mind.

Learn how your perceived exertion will go up just to maintain your pace. Focus on the basics: running form and nutrition/hydration. Despite the 30,000 runners and one million spectators, the race will get very lonely. Fatigue will set in. Your legs will feel like cement, but they are supposed to at this point. Running form will begin to falter. Learn to run through a mental checklist of your form.? ?The ability to keep moving and focus will make or break your day. This is the time to pull out all of the positive thoughts and emotions that you have.

The finish line is coming…and you will get to stop!