Pokes28
Well-Known Member
I've completed several fulls now as well as a couple half Iron-mans. My suggestions for anybody thinking about getting into this mental hobby.
1) the day after your long run, go out and get in an easy run. Some call this junk miles, but it helps to recover. Not as important when your long runs are in the single digits, but it is good to get in the mindset of it. What you want is to run easy until the lactic acids built up in your muscles work themselves out. You will know because you go from feeling like death to actually feeling comfortable within a pretty short distance. Don't quit immediately after you feel better, put on at least another half mile. I normally find that 3 does the trick for me, but there have been occasions where my legs are being stubborn and it takes me more like 5 or 6 miles. Your legs will feel heavy, but that is expected. It is the tightness and soreness you are working free. Make sure you do this the day after your marathon as well. No matter how much it hurts or how bad you feel. It will improve recovery a significant amount and fend off injury that can result from inflammation.
2) If possible, get a gait analysis. It doesn't have to be a professional, but it would sure be better if that were available. But if you are overstriding, your knees will have a hard time making it.
3) Have at least one session a week for some cross-training. I do this while watching TV with the wife. This is a good page that has most of what I do: http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/8. Runners have horrible hip strength and as been stated by several runners on this thread, their hips end up being their biggest weakness.
4) train like you will run. You need to eat and drink to complete 26.2 miles. If you don't eat while you train, your system will not handle it well and you will find yourself in the porta-johns feeling like your insides are trying to escape.
Continue to ask questions and keep moving.
1) the day after your long run, go out and get in an easy run. Some call this junk miles, but it helps to recover. Not as important when your long runs are in the single digits, but it is good to get in the mindset of it. What you want is to run easy until the lactic acids built up in your muscles work themselves out. You will know because you go from feeling like death to actually feeling comfortable within a pretty short distance. Don't quit immediately after you feel better, put on at least another half mile. I normally find that 3 does the trick for me, but there have been occasions where my legs are being stubborn and it takes me more like 5 or 6 miles. Your legs will feel heavy, but that is expected. It is the tightness and soreness you are working free. Make sure you do this the day after your marathon as well. No matter how much it hurts or how bad you feel. It will improve recovery a significant amount and fend off injury that can result from inflammation.
2) If possible, get a gait analysis. It doesn't have to be a professional, but it would sure be better if that were available. But if you are overstriding, your knees will have a hard time making it.
3) Have at least one session a week for some cross-training. I do this while watching TV with the wife. This is a good page that has most of what I do: http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/8. Runners have horrible hip strength and as been stated by several runners on this thread, their hips end up being their biggest weakness.
4) train like you will run. You need to eat and drink to complete 26.2 miles. If you don't eat while you train, your system will not handle it well and you will find yourself in the porta-johns feeling like your insides are trying to escape.
Continue to ask questions and keep moving.