If you're running the Boston Marathon on April 16,
congratulations! It's quite an achievement to be participating in
the oldest city marathon in the world. In fact, this historic race
began in 1897 with just 18 runners. Now the elite international
road race annually attracts more than 20,000 registered
participants (26,895 people in 2011), including top athletes from
around the world. Not to mention more than 500,000 spectators
lining the streets between Hopkinton and the finish line in
downtown Boston.
If you aren't participating this year, keep in mind that the 117th
Boston Marathon is scheduled for Monday, April 15, 2013. According
to the Boston
Athletic Association website, next year's applications
will be accepted beginning September 2012. And, remember, the
Boston event is one of the very few marathons that require you to
meet a qualifying time before you even can enter. "The Boston
Marathon is a huge, elite event," says Maureen
Petrasko, president of NZ Manufacturing. "It's for the
serious runner - very serious runner." So, if you're determined to
qualify, step up your game plan now!
Training for a marathon is a major undertaking that requires time
and motivation, as well as a certain level of fitness. You should
be able to run for at least 30 minutes without stopping before you
even consider such an enormous feat. During your actual training,
your mileage should gradually increase each week, with your longest
run being 18-20 miles. Here are our other "super-six tips" to
consider:
- Plan to Rest
A common mistake in marathon training is not planning adequate
rest. For the highly trained, it may be simply 30 minutes of easy
running. For others, it may be a day off from training altogether.
Nevertheless, rest should be programmed into a training plan and
adhered to. This allows your body to completely recover from
workouts and, when it's time, be able to push even harder.
- Be Fluid-Friendly
To ensure that you're keeping hydrated, weigh yourself before and
after each run. If your body weight is less than it was before the
run, you may need to drink water or a sports drink within the first
few hours after the run to rehydrate. On runs of an hour or more,
always carry fluids with you and consume 6-8 oz. every 20
minutes.
- Necessitate Nutrition
Getting the right nutrition is just as important as any other
aspect of your training program. Because you are burning a lot of
calories (for example, a 10-mile run at a 9-minutes-per-mile pace
burns approximately 1,000 calories), you need to replace this
energy. And not just with carbohydrates. Your body requires fat and
protein for muscle repair and to help you recover from long
training runs.
- Wear Good Gear
Those trainers you've been using for the past several months might
be comfortable, but you may be better off with a new pair (or
pairs!). Worn shoes can be dangerous for your feet and, with the
typical marathon training period consists of running an average of
700 miles, your running shoes are your most important piece of
gear. Pick up a pair that is designed to fit your feet and then
break them in by alternating with your old shoes on a different
day.
- Do a Dress Rehearsal
While you shouldn't go out and race a marathon daily, simulate
race conditions as much as possible. Practice water stops,
incorporate downhill running, start at the same time of day as the
race starts, and even train in the predicted weather conditions.
And don't forget to try out all racing clothing, shoes, socks, and
pre-race meals. By doing all this far enough in advance, you can
allow for changes - and time for blisters to heal.
- Get Off the Road
While running is imperative for marathon training, keep in mind
other exercises that can help you improve endurance and strength.
For example, resistance band exercises are a great way to tone and
strengthen your legs for increased speed and agility. "With the
help of NZ Manufacturing resistance tools, I trained and qualified
for the 2009 Boston Marathon," says Julie
O'Connoll, fitness expert. "I finished it in 4:18:51,
making it my thirteenth marathon!" Try our TurfCordz™ Modular Speed Belt to
add resistance to running exercises, Modular Sprint Belt to
strengthen abductors and adductors, and even Resist Assist to improve core
strength.
Only 1% of people around the world can say they've actually
finished a marathon. And you're about to be one of them! So good
luck with your training and remember to have fun!