Marathon Training Tips for the Beginner

After posting the advice that people have given me for the Ironman, I thought about some marathon training advice that I have given to some first-time marathoners:

• Words of encouragement: "Just Do It" : )
• Even though you are only running 20 miles as your longest run, it will prepare your body for 26.2 miles. You will feed off of crowd support and mental energy the last 6 miles, so there is no need to worry that you haven't run 26.2 miles before the big day.
• I always broke up my 20 mile runs into smaller loops to make sure I could get more water or go to the bathroom. I usually did a 6 mile loop, took the dogs on a 4 mile loop, and then finished with a 10 mile loop. If I felt good at the end, I threw in another 2 or 3 mile loop for fun : )
• Make sure you walk and take a few sips of liquid during all water stops. It gives your legs a rest and you will feel better in the last miles.
• Make sure you alternate water and Gatorade at the water stops (water at one stop, Gatorade at the next stop, etc.). Do not drink TOO MUCH! Women are very susceptible to Hyponatremia. Several women have died in the past few years after marathons because of hyponatremia (Chicago 2003, Boston 2002, etc.).
• Wear your name on your running shirt. The spectators love to yell "Go XXX!" if they know your name. You will feed off their energy in the last few miles.
• Dress as if it were 15 to 20 degrees warmer than the temperature. For instance, if the temperature is 50 degrees, wear what you would wear if the temperature was 65 degrees or 70. You will warm up when running for four or five or six hours. When I ran the Chicago Marathon, it was 30-something degrees. I wore a long sleeved shirt, shorts, gloves, and a hat. And, I was warm. Also, wear yucky clothes because you may shed some of them. I have seen people throw very nice Adidas jackets, etc. to the side of the road during a marathon. Most cities take the left over clothes and donate them to various charities or Goodwill.
• If you have chaffing issues (arms, legs, wherever), make sure you use Vasoline or Body Glide.
• Take Gu or some type of energy stuff during your long runs and during the marathon. Your long runs are a good way to experiment with what your stomach can handle before, during and after the marathon. Long runs are also a good way to test out various Energy Gels for flavor, consistency, etc. That way, on the Big Day, you will know what to eat the night before, during the race, and after the race without feeling sick.
• Take each mile one at a time and remember that it is okay to walk.
• Smile and have fun!