Caveat: As Coach Rick writes, I am not a running coach! Please take this, and all, advice with a grain of salt. Just listen to Rick and he’ll get you across that line.

 Now is the time in your training to start thinking about the potential marathon issues and practicing how you are going to respond. 

Below is adapted from a Running Times article “Common Limiting Factors in the Marathon” – their list and quotes with my notes.

 

ISSUE #1: DEHYDRATION, FLUID BALANCE AND THE ROLE OF THIRST

“Learn to tune in to your thirst sensations, and to drink comfortably at race pace, and then don’t psych yourself out.”

Make sure you stay properly hydrated on training and your marathon – figure out what works best for you. I like to carry water and Gatorade and drink about 4 ounces every 2 miles… what works for you?

 

ISSUE #2: THE MUSCLE CRAMP

“The take-home message here is first to ensure you put in the training. But equally as important is matching your performance expectations with your current ability.”

Hydration helps… but mostly we get cramps when we push ourselves outside of what our training has prepared us for. What is your goal marathon pace? Are you practicing that pace? If you are not practicing your pace, then choose a goal pace you are practicing for!

 

ISSUE #3: THE LOSS OF GOOD FORM

“More important than the exercises themselves is putting them together in a meaningful way, and for that I suggest you fork out and get some expert advice.”

The best thing about this? We have Coach Rick! Coach consistently offers excellent advice on form: short strides, light feet, soft running. Keep listening!

 

ISSUE #4: THE BONK

“Once the gun goes off you then need to ingest anywhere between 30–60 grams of carbohydrates per hour to prevent your liver glycogen levels from getting too low.”

Proper nutrition before and during the race will keep you energized and fighting through all 26.2 miles! Practice with your gels/fig newtons/gummie bears etc, now!

 

The Big Picture

“Good, solid preparation and training is always the best remedy, but recall that’s only the first half of the problem. You must execute an appropriate pacing strategy to run your best on the day.”

And really, an appropriate strategy over all! You should practice what you are going to wear, eat and how fast you are going to run so when you start your 26.2, you know what to expect!

 

Practice makes perfect!

 

Happy running!