Written on July 11, 2013 at 10:30 am , by FITNESS Intern
Written by Chloe Metzger, editorial intern
Summer is in full swing, and you know what that means—the hottest marathons are nearly here! If this is your first time running a major-distance race, the experience can be a bit overwhelming. From finding proper-fitting shoes to mastering pre-run jitters, there’s a lot to learn while powering through all those warm-weather training runs. Luckily, we talked to celeb trainer and FITNESS advisory board member Ashley Borden (Um, she’s worked with Ry Gos. Lucky gal!) to get the top tips every marathoner should know before lacing up her sneaks.
Don’t go at it alone. Developing training habits and discipline by yourself can be difficult, especially if you’re just starting out. “Really try to recruit a friend to help hold you accountable,” says Borden. “Sit down with your training partner and plan out workouts for the month, so it’s in your phone, on your calendar, and it’s non-negotiable.” No nearby friends and zero motivation? “Find a running club,” suggests Borden; “Look online—you’d be surprised by how many free running clubs are all over cities.” We love Road Runners Club of America for finding fellow pavement pounders nearby.
Make a plan. “If you have no idea what you’re doing, or it’s your first time, I cannot stress enough that you really need to be either online downloading a program that will help you understand how to space out your running, or you need to be working with a trainer,” explains Borden. “If you over-train, you’ll be broken down, and if you’re under-trained, you’ll be unprepared. Get a trainer or get a program.”
Find the perfect fit. When you’re running 26.2 miles (those .2 make a difference!) in the pouring rain and brutal heat, shoes can make or break you. “Go to a running store and have an expert watch you run to see what your feet are doing,” advises Borden. “They’ll be able to tell if you pronate or supinate, meaning your feet collapse in or roll out on impact.” After, they’ll make sure your feet land in the proper sneaks for every upcoming adventure. “The arches of your feet are the basis of your entire body’s performance,” says Borden. “So when you have the right support on the arches of the feet, you will notice a huge difference in comfort.”
If you are stuck dealing with blisters or raw skin from ill-fitting shoes, Borden recommends keeping some bandages in your gym bag. Her go-to? New Skin liquid bandage, which she keeps in a bubble-wrapped container for running emergencies.
Do your loop. Before race day, drive or bike the marathon route so you can visualize it before the big day. “When you see what you’re going to be doing, you’re not as defeated out the door on the first day,” says Borden. “You won’t be like, ‘When is this going to end? How long is another three miles?’ You’ll learn your distances and your mile markets when you’ve ridden through it.”
Get rolling. When you’re strength training and preparing for a marathon, recovery is crucial. “If you don’t have a foam roller, you better run to the store and embrace a foam roller as your new best friend,” says Borden. “The rolling out helps to flush lactic acid, which speeds recovery the next day and helps with both mobility and performance.” To prevent post-run ouch, roll out before and after you run to loosen up muscles.
Start a journal. “After each of your runs, record in a journal how you feel physically and mentally,” suggests Ashley. “Always note what you ate before the run and how you felt after, so you can chart how certain foods impact your performance.” Don’t be afraid to experiment during training runs. After all, you’ll need to follow the long-distance runner’s cardinal rule: Nothing new on race day!
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