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Goal's For First Time MarathonersApril-May-June Experienced Runner Great Strides 2006 Shelly Florence Glover |
The Ideal
First Timer |
January/February/March
Goals April/May/June |
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Experienced Runners include experienced racers who train more than 20 miles weekly. Runner's Handbook Recommended Reading
Running With Allergies 351-354 |
The exerienced runner in the April-May-June- is slowly but steadily accumulating miles in the bank. Their deep fitness and experiece probably account for their greater marathon success than novices.Get in your runs - even during this popular vacation season. Increasing mileage can bring some surprises.The added strength often delivers improved race times and a leaner runner's body even before marathon specific training begins. Not all the surprises are good. Minor aches and pains can also surface. This can come from shoes that wear out more quickly with increased mileage; or old injuries from other sports; or the all-time favorite running too much too soon. Biomechanical issues will have more of an impact at higher mileage and longer runs. If you have abnormally flat feet, high arches, uneven-leg lengths, scoliosis - you will need to learn to treat and manage these as you train and understand the basics of injury management. If you have any nagging or lingering injuries see a doctors now and address them before marathon training begins. Running with Mother Nature is also more of a challenge as you build the base. A three miler has fewer issues than a 10 miler, when it come to allergies, menstruation, warm weather, and rain. Be sure you get off the treadmill and out of the gym for some good old-fashioned runs in the park. With a little management and some cross-training these too will soon be well in your repertoire.
| Long RunsIn the warmer weather fuel and hydration become more of an issue. During runs of more than an hour use sports drink about half way through and alternate with water every 15 and 20 minutes afterwards. Some runners on their first several tries have stomach troubles with sports drinks duirng runs. This is a good time to build your tolerance. Race Queens Half-Marathon
A Little MoreRunning Coach Shelly Glover is has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services |
