28 Jul 2008
Top Ten Training Tips Every Marathoner and Half Marathoner Need to Know
Presented by: Jason Diehl, MD and Melissa Converse, PT, ATC of The Ohio State University Sports Medicine Center with George Roulett of FrontRunner
Tip # 10 Follow a Training Plan
• Choose the correct plan for you
• Build in extra time
• What to do about missed workouts
• When in doubt, ask your coach or mentor
Tip # 9 Eat as Many Calories as You Burn
• 3500 calories = 1 pound
• Calories in = Calories out
• Total calorie need is person dependent
– RMR and activities
• 100 to 140 calories/mile
• To loose weight = 250 calories/day less
Tip # 8 Listen to Your Body
• Your body is telling you something
• Rest more if needed
• Do some reading
• Injuries treated earlier - heal faster
• Go to a medical provider that has experience with runners!!!
Tip # 7 Stretch & Cross-train
• Hold stretches for 20-30 seconds
• Do not bounce with stretches
• Do not stretch to the point of pain
• Use the 10% rule with cross training
• Core stability/strength is very important
Tip #6 Eat the Right Foods at the Right Time
• Eat the Right Foods at the Right Times
• Pre-run: 30-120 min before
– Low/High glycemic index
• During run: for runs > 60 min
– 200 to 300 calories/hour
– Mostly carbohydrates
• Post-run: 15 to 30 minutes after
– 4 : 1 carbohydrates to protein
– High glycemic index
Tip #5 Practice Racing
• Coping with Race Anxiety
• Dress Rehearsal for Goal Event
• Learn how to drink on the run
• Learn what works for you
Tip # 4 Rest & Recovery are Vital
• One day of rest per week
• Get 8-10 hours of sleep/night the week prior to your race
• Easy Days = conversational pace = 60-70% of heart rate max
• Hard Days = greater than 80% of heart rate max
(Heart Rate Max = 220 –age)
Tip # 3 Hydrate Appropriately
• Calories/day = ml of fluid
• Pre-run:
– 12 to 20 ounces of fluid
– During the hour before the run
• During run:
– Drink enough but not too much
– Practice
– 12 to 32 ounces/hour
Tip # 2 Wear Proper Shoes & Clothes
• Wear Proper Shoes & Clothes
• Size, Stability & Shape
• When to replace shoes before goal event
• Cotton is Rotten
• 20 degree rule for dressing on race day
• Nothing New on Race Day
Tip # 1 Have Fun !!!
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