Skip navigation
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

1892 Views 9 Replies Latest reply: Jan 22, 2009 1:04 PM by spicegeek RSS
mikedfunk Rookie 3 posts since
Jan 22, 2009
Currently Being Moderated

Jan 22, 2009 8:40 AM

marathon training questions

Hi, I am new to marathon training and am trying to train alone. I am running into some problems and questions.

 

  1. What do I need to know about caloric intake, hydration, salt, and electrolytes on a run 10 miles or more? I've seen lots of random stuff about this, but it all seems to assume you have a basic understanding of what you need and why. Do I need a fuel belt? How often should I be drinking, and should it be gatorade or water or something else? For calories, do I need gel or some kind of granola bar or something while I run? How much should I be bringing/eating?

  2. How do I deal with leg pain? On my last two long runs I have had excruciating leg pain that brought me to tears. The pain was all through my legs and disappears in a hot bath, going away completely by the next day. My max distance so far is 15.76 miles.The pain starts in earnest around 10 miles. I have only been stretching my calves and have not been bringing water or anything on runs. I thought it was a problem with me trying to increase my mileage too fast until last night, the pain became extreme at about 11 miles. is this a result of not stretching before a run, not having nutrition during the run, not eating enough/right before the run, trying to increase my mileage too much, or a combo of these?

  3. What do I eat/drink before a run? How long before? My long runs are getting to a point where I need to prepare for a run now, I can't just dash out the door. How long before a run should I eat? Am I trying to eat a certain number of calories, a certain amount of protein, carbs, or something else? Should I drink lots of water before a run? Won't that give me cramps?

Thanks for the help! One more thing, I want to do things on the cheap if I can. That's why I got back into running, because all I need to run is shoes and I want to run a marathon someday. This is also why I'm training alone, I don't want to pay for coaching/classes at the local running shop.

 

  • chop31 Rookie 16 posts since
    Dec 14, 2007
    Currently Being Moderated
    1. Jan 22, 2009 8:17 AM (in response to mikedfunk)
    Re: marathon training questions

     

    Good luck to you on your training. I also have these same questions so I can't wait to here other repsonse. I do know that you should be carrying water with you on any run over 8+ I usually take water if I run over 6. They say to so you don't have to carry it just map your route and hide water along the way so you can just grab is as needed.

     

     

    One other thing I learned is they say don't change anything to your diet on the day before your race do as you always do. Also eat lots of carbs the day before. Maybe a banana before your race and after will help you alot I was also told to do that.

     

     

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    3. Jan 22, 2009 9:40 AM (in response to mikedfunk)
    Re: marathon training questions

     

    There is a lot of good info on the net and this forum. Just be careful because much of it is anecdotal and not science based. Also be careful not to feel like you have tostick to one thing. Every runner has different needs and circumstances. You will need to build a base of knowledge and adapt it to fit you.

     

     

    Try www.runnersworld.com. Lots of good info for newbies.

     

     





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    4. Jan 22, 2009 9:40 AM (in response to mikedfunk)
    Re: marathon training questions

     

    Your long runs are where you figure out what you need for your race - think of them as try outs

     

     

    some people drink gatorade some people use gu / gels - I have friends to eat fig newtons and jelly beans - you need some fuel during the run but equally as important is a good mean the night before. How you fuel your run is your preferance. Personally in training I`ll eat a Gu every 5 - 6 miles - on the race every 4 -5. I drink water every 2 miles approx - it depends how hot it is - in the winter I`ll drink every 3 - 4 miles. Salt - I understand one or 2 little salf packets over a marathon run  is all you need - so maybe a packet every 8 miles - but gatorade Gu and sports beans have some salts so you may not need extra.

     

     

     

     

     

    I tend to eat carb heavy the night befire a long run and have something light before I go out of the door - cereal or 1/2 bagel and maybe a banana. Post run I try and get some protein in there to help muscle recovery. Hydrating hte night before is important - I drink about 8 oz of water before I go on a run and like I said I drink regularly through the run

     

     

     

     

     

    Your leg pain concerns me - you should not be in that much discomfort - are you saying you run 15 miles on no fuel or water ??? Are you following a training plan ? you say you think you may have increased your milage too fast. How old are your shoes ? did you get them fitted at a running store ? Stretching before a run is personal choice - but you should warm up with a brisk walk and some slow jogging.  you should not be running htese at race pace - they should be 1 - 2mm slower

     

     






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    6. Jan 22, 2009 10:37 AM (in response to mikedfunk)
    Re: marathon training questions

    you might want to consider using a foam roller - that may help keep you leg muscles in good condition






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

  • chop31 Rookie 16 posts since
    Dec 14, 2007
    Currently Being Moderated
    7. Jan 22, 2009 10:39 AM (in response to spicegeek)
    Re: marathon training questions

    The reason I said to eat the banana is because bananas provide alot of potassium and it sounds like if your getting alot of cramps then this is what your lacking. I agree with spicegeek to. Although I'm in training for my first half marathon there is alot I'm still learning also. I think it is one of those live and learn do and learn type of things.

     

    I'm also a huge fan of runners world so that is definately a great place to get good info and they also have alot of training programs.

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    8. Jan 22, 2009 12:20 PM (in response to chop31)
    Re: marathon training questions

    While stretching pre-run may be a personal choice, please do stretch post run. It is mandatory and very beneficial to recovery.





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    9. Jan 22, 2009 1:04 PM (in response to Run Coach Robert)
    Re: marathon training questions

     

    I second the post run stretch advice

     

     

     

     

     






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

More Like This

  • Retrieving data ...