Your Ultimate Marathon Training Plan

Whether you want to run your first marathon or your fastest, you've come to the right place.

By Doug Rennie

Sure, the 5-K is friendly, the 10-K classic, and the half-marathon a self-esteem pumping "long distance" race. But none of these has the cachet that is the marathon's alone. From the time you finish your first shorter race, the specter of the 26.2-mile Full Monty hovers in your mind. Something that one day you want to do. Have to do. Will do.

Why? Because, like Everest, the marathon is there. Because it gives the ordinary person an opportunity to do something extraordinary. And for those who have finished a marathon, and now want to race one, well, we're here for you, too.

So, ready to commit to your first finish or your fastest time? Good. Then read through our three runner profiles, figure out which of our plans fits you best, go to the matching 16-week schedule--and get going.

Schedule Tips

Beginner You've run 15 to 20 miles a week for at least six months, completed a 5-K or 10-K--perhaps even something longer. You can run five or six miles without collapsing afterward and want to gradually become a stronger runner able to finish your first marathon, in the words of Portland, Oregon, coach Bob Williams, "feeling good and excited to run another one in six months."

Your Plan Surprise, you're going to train just three to four days a week and gradually increase your weekly mileage from around 15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says Anaerobic Management coach Jon Sinclair (anaerobic.net), "but it's also good to throw in a little hillwork and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training." Lastly, we're going to have you running two low-key races to get the feel of competition before the big day.

Intermediate You regularly run 20 to 30 miles a week, and have done so for a year or more. You do a weekly long run of eight to 10 miles and have some experience with tempo runs or intervals. You've run 10-K races, probably finished a half-marathon, maybe even a full marathon. But now you have a specific marathon goal time in mind, and you want to do the training to make it a reality.

Your Plan "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says Sinclair. So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speedwork.

Advanced You're a running veteran, someone who's been at it for at least three or four years and logs 35 to 40 miles a week. You've regularly, if cyclically, included serious interval training in your regimen. You've raced them all from 5-K to the full marathon and now want to score that most prized runner's achievement: the PR, the absolute fastest 26.2 miles you're capable of.

Your Plan "You'll have to be willing to hit 50 miles a week," Sinclair says. "For an advanced marathon effort, inadequate miles just won't cut it." At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you're going to spend two days a week developing stamina at half-marathon, 10-K, and 5-K race pace. On Thursdays, you'll be served a marathon goal pace/tempo/cruise combo platter--an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. "Long runs and mileage get you to the finish line," says Sinclair. "Intensity in your training will get you to the finish line faster."

5 Training Universals

Rest This means not merely no running. It means a day off, period. "Active recovery" is an oxymoron.

Repeat All of your non-race training weeks will be repeated. That is, weeks 1 & 2, 6 & 7, and so on, will be the same. This lets you make adaptations in pace and recovery based on your experience the first time around--an opportunity to master one cycle before moving on to the next, more rigorous one.

Go Soft In training, run on even grass or hard-packed dirt whenever possible to reduce impact.

Hydrate Wisely Drink the same carbo fluids in training that you will use in the marathon. No need to add stomach problems to the stress of race day.

Become Race Fit Short races (5- to 10-K) are terrific fitness boosters that let you run much faster than your marathon goal pace--an effort that you just cannot replicate in training, no matter how motivated you are. So all three schedules feature two races because, according to a recent study, race efforts can dramatically boost aerobic capacity and lactate threshold. This can only help your marathon performance. Beginner Plan

Week	M	T	W	T	F	S	S	Total
1*	Rest	4 miles, including 4:00 TUT	Rest	1-hour run	Rest	4 miles	6 miles	15-16 miles
2	Rest	4 miles, including 4:00 TUT	Rest	1-hour run	Rest	4 miles	7 miles	15-16 miles
3	Rest	4 miles, including 5:00 TUT	Rest	6 miles	Rest	Rest	8 miles	18-19 miles
4	Rest	4 miles, including 5:00 TUT	Rest	6 miles	Rest	Rest	9 miles	18-19 miles
5	Rest	4 miles, including 3x2:00 AI	Rest	4 miles	Rest	5-K race	6-8 miles	19-21 miles
6	Rest	5 miles, including 6:00 TUT	Rest	7 miles	Rest	Rest	10 miles	22-24 miles
7	Rest	5 miles, including 6:00 TUT	Rest	7 miles	Rest	Rest	12 miles	22-24 miles
8	Rest	5 miles, including 7:00 TUT	Rest	8 miles	Rest	Rest	12 miles	25-27 miles
9	Rest	5 miles, including 7:00UTUT	Rest	8 miles	Rest	Rest	14miles	25-27 miles
10	Rest	5 miles, including 3x3:00 AI	Rest	4 miles	Rest	10-K race	5 miles	24 miles
11	Rest	5 miles, including 8:00 TUT	Rest	9 miles	Rest	Rest	16 miles	30-32 miles
12	Rest	5 miles, including 8:00 TUT	Rest	9 miles	Rest	Rest	18 miles	30-32 miles
13	Rest	5 miles, including 9:00 TUT	Rest	10 miles	Rest	4 miles	20 miles	39 miles
14	Rest	5 miles, including 9:00 TUT	Rest	10 miles	Rest	4 miles	10 miles	29 miles
15	Rest	3 miles, including 3X3:00 AI	Rest	5 miles	Rest	3 miles, including 3x2:00 AI	5 miles	16 miles
16	Rest	3 miles, Including 3x2:00 AI	Rest	3-mile jog	Rest	2-mile jog	Marathon

Definitions

Aerobic Intervals (AI): Timed repetitions (of 2:00 to 3:00 minutes) slightly faster than your normal training pace--enough to make you breathe harder, but still not go anaerobic (panting, gasping, verge-of-out-of-breath). Jog slowly after each repetition until you are refreshed enough to run the next.

Total Uphill Time (TUT): The total number of minutes you spend running semivigorously up inclines--could be repeats up the same hill or total uphill time over a hilly loop.

Easy Runs: mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still burn about 100 calories for every mile that you run.

Long Runs: are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You'll have time to talk about anything that comes up.

Speedwork: means bursts of running shorter than race distance, some at your race goal pace, some faster. This improves cardiac strength, biomechanical efficiency, running economy, and the psychological toughness that racing demands.

Race Day Rules: Run slower than you feel like you should be running over the first 12-13 miles. Look around, chat a bit with those around you. And walk through the aid stations, drink fluids, take a little break, then slowly resume your running.


RELATED
Find a marathon with our online RaceFinder Tool.

Intermediate Plan

Week	M	T	W	T	F	S	S	Total
1	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	8 miles	29–33 miles
2	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	10 miles	29–33 miles
3	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	12 miles	35–39 miles
4	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	14 miles	35–39 miles
5	Rest	4x1,200 C	3 miles 4x100 S	4x800 SI	Rest	5-K race	10 miles	28–30 miles
6	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	15 miles	39–43 miles
7	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	16 miles	39–43 miles
8	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	Rest	5 miles	16 miles	44–47 miles
9	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	Rest	5 miles	17 miles	44–47 miles
10	Rest	1-hour run, including 2x1,200 C 2x400 SI	4 miles	4x800 S 6x100 S	Rest	10-K race	6-8 miles	32–34 miles
11	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	18 miles	45–51 miles
12	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	19 miles	45–51 miles
13	Rest	3x1 mile C 3x800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	20 miles	46 miles
14	Rest	3x1 mile C 3x 800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	13 miles	45 miles
15	Rest	2 miles GP 4 miles T	3 miles 6x100 S	1-hour run, including 6x400 SI	Rest	Rest	1-hour run	27–29 miles
16	Rest	4x400 SI	Rest	3 miles 6x100 S	Rest	2-mile jog	Marathon

Definitions

Goal Pace (GP): Your per-mile goal marathon pace.

Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.

Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.

Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).

Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session and 15 minutes easy at the end.

Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5-8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, you'll have some gas in the tank.


RELATED
Find a marathon with our online RaceFinder Tool. Advanced Plan

Week	M	T	W	T	F	S	S	Total
1	Rest	4x1 mile C	4 miles 4x100 S	2 miles GP 2–3 miles T 2 miles GP	Rest	45–60 minutes easy	10 miles WH	34–40 miles
2	Rest	4x1 mile C	4 miles 4x100 S	2 miles GP 2–3 miles T 2 miles GP	Rest	45–60 minutes easy	11 miles FF	34–40miles
3	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	2 miles GP 4 miles T 2 miles GP	Rest	45–60 minutes easy	12 miles	38–44 miles
4	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	2 miles GP 4 miles T 2 miles GP	Rest	45–60 minutes easy	13 miles FF	38–44 miles
5	Rest	2x3 miles T	4 miles 6x100 S	4x800 SI 4x400 SI	Rest	5-K race	12 miles	34-36 miles
6	Rest	10 miles, including 8:00 TUT	4 miles 6x100 S	3 miles GP 3–4x800 C 3 miles T	Rest	45–60 minute easys	14 miles	40–50 miles
7	Rest	10 miles, including 8:00 TUT	4 miles 6x100 S	3 miles GP 3–4x800 C 3 miles T	Rest	45–60 minutes easy	16 miles FF	40–50 miles
8	Rest	2x1 mile C 4x800 SI 2x1 mile C	4 miles 6x100 S	3 miles GP 4–6x800 C 3 miles T	Rest	45–60 minutes easy	18 miles	47–53 miles
9	Rest	2x1 mile C 4x800 SI 2x1 mile C	4 miles 6x100 S	3 miles GP 4–6x800 C 3 miles T	Rest	45–60 minutes easy	20 miles	47–53 miles
10	Rest	2x4 miles T	4 miles 6x100 S	4x800 SI 4x400 SI	Rest	10-K race	10 miles	34–36 miles
11	Rest	10–12 miles, including 10:00 TUT	4 miles 6x100 S	3 miles GP 6–8x800 C 3 miles T	Rest	45–60 minutes easy	20 miles FF	51–55 miles
12	Rest	10–12 miles, including 10:00 TUT	4 miles 6x100 S	3 miles GP 6–8x800 C 3 miles T	Rest	45–60 minutes easy	22 miles	53–57 miles
13	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	4x1 mile C 2x800 SI	Rest	45–60 minutes easy	20 miles WH	43-47 miles
14	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	4x1 mile C 2x800 SI	Rest	45–60 minutes easy	13 miles FF	36-40 miles
15	Rest	4x400 SI 2x800 C 4x400 SI	4 miles 6x100 S	2 miles 2x800 C 2x400 SI	Rest	5 miles	60–75-minute run	34–37 miles
16	Rest	2 miles T 2x800 C 2x400 SI	3 miles easy 4x100 S	4x400 SI	Rest	3-mile jog	Marathon

Definitions

Goal Pace (GP): Your per-mile marathon goal pace

Tempo Runs (T): For 8:00 minute Marathon Goal Pace, (MGP) (3:29:45), run 7:38 (1 mile); for 7:00 MGP (3:03:32), run 6:39; for 6:00 MGP (2:37:19), run 5:43.

Cruise Intervals (C): For 8-minute MGP, run 7:14 (1 mile), 3:37 (800); for 7-minute MGP, run 6:19 and 3:09; for 6-minute MGP, run 5:25 and 2:43. Recovery is 2-3 minutes for mile repeats, 1-2 for 800s

Speed Intervals (SI): For 8-minute MGP, run 3:27 (800), 1:42 (400); for 7-minute MGP, run 2:59 and 1:30; for 6-minute MGP, do 2:36, 1:18. Recovery is 2-3 minutes for 800 repeats, 1-1 1-2 minutes for 400s.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session, and 15 minutes easy at the end. Sunday Long Run adaptations: "FF" means "fast finish" (do tempo pace for the final 15 minutes of the run); "WH" means "with hills" (do part of your run over a hilly or undulating course).

Total Uphill Time (TUT): See Intermediate schedule. Strides (S): Gradual, smooth accelerations over 100 meters, running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules Start slowly, force yourself to hold back--run the first mile 15-20 seconds slower than goal pace. You know the drill. Moreover, "Have a goal time for each 5-mile split and hit it," advises coach Bob Williams. "This will ensure that you reach your finish goal time."

Ask the Coaches: Shoe For Heavy Runners

As featured in the issue of Running Times Magazine

Q: I try to read all the reviews but I get confused with all the hype about individual shoes. I'm a runner "wanna be" and I weigh approx. 230 lbs. I'm looking for the most cushion. I don't have stability problems or pronating problems, I just want comfort for my feet because the rest of me pays dearly for it. Any suggestions?
-- Jerry

A: Unfortunately, most shoe reviews don't talk much about the runner's weight in their content. Runners north of 200 lbs should avoid lightweight "cushion" shoes in favor of sturdier "cushion" shoes. If the shoe is too light and mushy, a runner your size will bottom out with each footstrike and crash into the pavement. So much for real cushioning.

Some shoes, however, have midsoles that are dense enough to provide cushioning for a heavier runner without bottoming out. They typically weigh an ounce or two more than the majority of cushion shoes, but that's not a big deal. If a review mentions that a cushion shoe is a bit heavy (unfortunately considered a negative in most reviews) or that it's appropriate for larger runners, then it's a shoe that may work for you.

Based on the info in your email, I would recommend you consider, in no particular order, the adidas Supernova Cushion, the Brooks Dyad II, the Asics Gel-Nimbus, the New Balance 991, the Nike Air Max Tailwind, the Mizuno Wave Creation, and the Saucony GRID Trigon DURABLE. (Note: There are three Saucony GRID Trigons --- only the DURABLE will work for a guy your size.)

All of the above shoes work well for a heavier than average runner who has no stability needs. Which works the best depends on what fits your feet the best. If you have wide feet, the New Balance 991, the adidas Supernova Cushion, and the Brooks Dyad II are available in wide widths.

Hope this information is helpful. Good luck, and thanks for visiting the Running Times website.

--J.D. Denton

Ask Candace: Cushioned Running Shoes

As featured in the issue of Running Times Magazine

Q: I’ve recently started training again for a marathon. I completed my first a month ago. I am currently running in ASICS GT-2090 which are great, but I would like more cushioning. What would you recommend?
-- Julie

A: Dear Julie:

This is a question close to my heart, since I, too, run in cushioned shoes. I’ve had success with several brands including the ASICS 2090. I’m currently running in the Spira Volare II, which I’m extremely happy with.

That said, I would recommend that you go to one or two running specialty stores in your area – even if you have to travel to get to one. Find a store employee who has time to listen to your history: the type of runner you are, your weekly mileage, the terrain you run on, your goals and what shoes have worked for you in the past. Try on as many cushioning shoes as you can. You can arm yourself with information before you go by reading past Running Times shoe reviews. Don’t be afraid to go with a list of written questions.

Choosing the right running shoe with the help of an experienced professional can save you time, money and agony further down the road.

Ask the Coaches: Toe Blisters From Running Marathons

As featured in the issue of Running Times Magazine

Q: Toe Blisters From Running Marathons: How do I solve blisters on my toes when running a marathon? I use Asics Kayano socks and shoes, 11.5 foot size, use 12 shoe. I always lose both small toenails after marathons. Would it be better to smear vaseline or a product like Body Glide ?

--Thanks Ernie

A: Yikes, sounds like you have more issues than blisters! My experience with losing toenails came from my feet jamming into the front of the shoes, especially on courses with lots of down hills (like Boston).

I would start by paying a visit to a podiatrist with a running background or a specialty running store for a consultation. My local store has a treadmill and conducts a gait analysis on all customers. It could well be that you do not have a shoe suitable for your stride, foot strike, or body type. Make sure you tell the proprietor that you are training for a marathon.

Your long runs are your "test drives." Do the things you would do on race day. Try out the clothing and the shoes you will wear, experiment with re-hydration to see what works for you. Run under the same conditions you expect on race day (time of day, temperature, etc).

If you field test different options, it may help to cut down on the nasty surprises come race day.

All the best,
--Coach Ayer

Trail Shoe: Mizuno Wave Ascend 3

all surface training

By Adam W. Chase
As featured in the June 2008 issue of Running Times Magazine

Mizuno Wave Ascend 3: $85

Sizes: W 6-11
Weight*: 9.4 oz.
Sizes: M 7-13,14
Weight*: 11.7 oz.

Although only slightly modified, this incarnation of the Ascend was acknowledged as the best yet. As smooth and flexible as before, Mizuno reduced the heel height that had bothered testers in prior versions for a lower profile while maintaining the soft, plush ride of a cushioned road runner. As one would expect from the Ascend, the transition from heel to toe is seamless and smooth. There is protection aplenty and the outsole retains its low-lying lugs, so that the shoe works just as well on roads as it does on rugged trails. Consistent with that assessment, our testers recommend the shoe for a wide variety of runners, especially those who are accustomed to wearing road shoes on mild and moderate trails.

Trail Shoe: ASICS Gel-Trail Attack 4

all surface training

By Adam W. Chase
As featured in the June 2008 issue of Running Times Magazine

ASICS Gel-Trail Attack 4 $80

Sizes: W 6-12
Weight*: 9.7 oz.
Sizes: M 6.5, 13, 14, 15
Weight*: 10.9 oz.

A perennial favorite, the Attack's fourth incarnation has grown up a bit. It was a lightweight competition shoe, and now it is a middleweight protective model, offering more motion control than its predecessors. For example, its flared forefoot wards off lateral ankle sprains with accentuated stability and the Attack 4's forefoot base is 5mm wider than the Attack 3. For additional lateral support, the midfoot features a molded shank system similar to those found in ASICS' road shoes. Other modifications include more aggressive outsole lug patterns (dual directional for uphill and downhill traction and braking), and a new lacing system for a more secure instep. As a carryover, the Attack retains its rear and forefoot GEL cushioning and flexible, lightweight forefoot plate for protection against bone bruising from push-through intruders, all of which testers found combined for comfort but hindered some of the supreme responsiveness and agility of previous versions of the shoe. Overall, the shoe felt great out of the box, was sufficiently protective for moderately technical trails, had a roomy toe box and comfortable fit for a trainer.

Trail Shoe: Nike Air Zoom Trail+

By Adam W. Chase
As featured in the June 2008 issue of Running Times Magazine

Nike Air Zoom Trail+: USD 85
Sizes: M 6-13, 14, 15
Weight*: 9.9 oz.
Men's sizes only.

This shoe could have been called the Tupu 2 (or perhaps the Tupu+, given that it accommodates the Nike+ iPod speed and distance monitor). It's essentially a new and improved version of one of Nike's best trail shoes that debuted in 2002 but then quickly disappeared. The Air Zoom Trail+ is everything a neutral, faster, forefoot trail runner wants in a shoe, and nothing else, really. Its sculpted midsole is low in profile and well cushioned -- even "bouncy," according to one tester -- and protective, thanks to a Zoom-Air lightweight cushioning unit and a thin nylon stone shield in the forefoot, the latter of which testers found to be on the rigid end of the spectrum given the shoe's otherwise nimble qualities. Nonetheless, it helped the Air Zoom Trail perform well on rocky trails where underfoot protection is required. Nike's waffled and serrated sticky-rubber outsole offered reliable traction without jeopardizing the smooth turnover you'd expect from a road shoe. That outsole is, however, quite substantial, which, along with its great cushioning, pushed the shoe into the all-terrain category from the light, racer category.

Trail Shoe: Saucony ProGrid Guide TR

By Adam W. Chase
As featured in the June 2008 issue of Running Times Magazine

Saucony ProGrid Guide TR: USD 90

Sizes: W 5-12
Weight*: 10.6 oz.
Sizes: M 7-13, 14, 15
Weight*: 12 oz.

The ProGrid Guide TR marks this brand's return to the trail running market in earnest, even though it's more of a classic Saucony "trail" shoe in that it's a smooth runner on roads and off. It has a road-like feel and a comfortable fit, especially for our female testers who rejoiced over the snug upper, comfortable heel and adequate room for the forefoot. The Guide's heel and forefoot cushioning flex grooves, underfoot bruise shield and unobtrusive medial posting for motion control combined for a stable and comfortable ride with a flowing heel-to-toe transition that struck a cord with our testers.


* Weights listed are for women's size 7 and men's size 9.

Fueling the Runner: Foods for the Freedom Run

What to take when you're getting away

By Jackie Dikos, R.D.
As featured in the Web Only issue of Running Times Magazine

What a perfect morning. You reach across the bed to turn off the alarm as the sun just begins to peak above the horizon. Grab your morning brew, banana, and bagel. Lace up those trail shoes because today you are planning a long one. Several hours of leisure trail running in the company of good friends or a simple retreat with the great outdoors can be invigorating.

The best way to describe this type of run is “getting lost” for a few hours. It is more of an adventure, a wonderful opportunity to climb a mountain or find a new creek to hurdle. The only real reason to wear a watch is to have a general sense of time. I often call this type of run Freedom Running. Go wherever you want and enjoy the twists and turns nature has paved.

This type of run may seem to require little preparation. No real thought needs to be put into time or pace. But in fact it does require some thought. A long trail run is much more enjoyable with fuel in the tank. Depleted glycogen stores an hour and a half away from home can make for a brutal return trip.

Appropriate attire is always must. You will have a lot to store depending on how long you decide to run. Who wants to feel confined by a water bottle in one hand and gels in the other. It takes away from the notion that this is freedom running. Purchase apparel you designate as your “long haul” gear. Whether it’s in the form of a fanny pack, camelback, or water belt, be sure to find the right fit for you. After all it would be unfortunate if you got sore from the way your fully stocked apparel rubbed instead of from the actual run itself.

There are two main nutrition factors that come to mind for this run: 1) Aim for easily digested foods and 2) Choose light food products as to avoid too much weight or bulk on the run. Sure there are plenty of common athlete geared fuels such as gels, blocks, and beans. They will absolutely work great. But, especially for this type of run, it may be more fun not to feel limited.

Practice eating during runs as to key in and gain an understanding of what your gut will tolerate. What works for a 3 hour run may not work for a 5or 6 hour run. And similarly what works for a 3 hour run at a greater intensity, may not work for a 3 hour run at a slower pace. You may very well require the caloric load of a couple full meals. Tune into what you will tolerate based on how fast and how far you plan to run.

Those who prefer a more leisurely pace may enjoy stopping for a variety of foods. Individual food preferences range from a trail mix to a slice of pizza and beer with no issues with tolerance. Some other more traditional options include Fig Newtons, granola bars, potatoes, pretzels, pancakes, or even a tasty Erin Baker Breakfast Cookie. Each of these foods should be tested. You may want to consider walking a few minutes after the high calorie snack. Or, break it up into small frequent snacks throughout the run. No matter the fuel or meal be sure not to forget to hydrate, especially in the warmer weather.

The traditional supplemental foods such as a PowerBar, Clif Bar, gels, blocks, and beans can be useful under a variety of circumstances. For example, a PowerBar Performance Bar may stick to your gut a couple hours into the run while a gel or block can be used sporadically for a quick energy boost.

For some of you, chewing through a bar that is on the dry side may seem like choking through a bad meal, especially on a run where the pace is challenging. It can also be a little tougher to digest. If you enjoy pushing the pace, solid foods may be virtually impossible. Resorting to a high carbohydrate meal replacement beverage such as Boost or Ensure may be a perfect fit. You could always stick with performance drinks and gels. Or, consider foods that are on the moist side such as banana.

Don’t forget to keep things practical. Candy coated chocolate in trail mix is very different from chocolate chips on a warm day. You may find your hands far stickier than you would hope. And, there is only so much you can carry before you feel the challenge of the added weight. If you are running long enough to feel limited in what you can carry, be sure to carry a few dollars to work in convenient mart stop. Or, pack a cooler and design your route to return to the car for a stop or two to reload.

The best part of a freedom running to have fun and take in the beauty of a run with no limitations. Happy Trails!

ShoeGuy: Running Rx

New shoes can be tools for healthy running

By J. D. Denton
As featured in the JulyAugust 2008 issue of Running Times Magazine

If only running shoes were drugs. Powerful drugs, more powerful than 10 cortisone shots, able to knock out any injury without a single side effect, and do it faster than a downhill finish. Maybe then everyone on the planet could run 100 miles a week without pain, but Shoe Guys would have to accept Blue Cross and running shoes would cost $1,200 a pair.

OK, not going to happen, not even in the weirdest of dreams (or nightmares, if you're a Shoe Guy), but runners still look at shoes as medicine. To cure plantar fasciitis, Achilles tendinitis, or whatever happens to be the "itis" of the month, it's easier, and a heck of a lot more fun, to shop for running shoes than it is to see a real doctor.

But shoes aren't drugs. They're simply tools designed to do a job. As long as you run, however, the risk of injury is there no matter how good the tools. Shoes are rarely the sole cause or cure, but if poorly chosen they can certainly increase the risk.

Take the high school kid with an angry iliotibial band that threatened his track season. The lanky young gazelle was enjoying an injury-free running career until one day near the end of a long tempo run, his knee locked up with pain after pausing at a busy intersection. He struggled with it for days before his coach suggested different shoes might help. Not wanting to hear "Stop running!" from mom, dad, or the family doc, he dutifully went to see Shoe Guy.

Conventional wisdom says a fit 17-year-old kid with strong legs and efficient mechanics should be able to run in the lightweight, high-performance trainers he purchased a month before the incident at the intersection. Or so he thought. They replaced his previous super-light trainers, but just like beefier standard trainers, so-called "performance" running shoes are not all created equal in the support department. Just because you're a fast, lightweight kid doesn't mean you can run hard and long in just any old fast, lightweight shoe.

And though physically more gifted than most, this youngster was no exception. The modest medial post in the shoe midsole was no big deal when the shoes were new, but it became a big deal as the shoes broke down. The soft lateral side of the midsole went south while the firm medial side stayed tough, all this as his training ramped in intensity and distance. The classic perfect storm for injury. After 100 miles or so, the increased ratio of stability differential in the midsole threw off the kid's stride just enough to annoy the IT band, and then that fateful tempo run pushed it into full-blown carnage. For legs that had never known pain, it was the storm of the century.

After noting the uneven outsole wear pattern and deformed midsole on the under-performing performance trainers, I put the kid into a pair of flexible neutral trainers with no medial post. The sidewalk test confirmed the old shoes had too much of a good thing, that is, too much stability. These feet had all the natural stability they needed.

As he returned from his brief out-and-back on the sidewalk, I was satisfied with the level of support and asked the same question I've asked thousands of times from this very spot: "How do they feel." Meaning the shoes.

"My knee still hurts," replied the gazelle, obviously expecting instant gratification.

Of course it still hurts. Shoes are tools, not a magical pain-killing drug. If you watch basketball or football on TV, at some point you may see an injured player limp into the dressing room with a trainer, only to return a few minutes later and lope back into the game. Trust me, he's not wearing new shoes.

The solution to this kid's grumbling IT band was also not just new (meaning biomechanically more appropriate) shoes, but also a dose of R.I.C.E., which stands for rest-ice-compression-elevation, not "buy new shoes." With patience, smart training, and good shoes (that cost way less than 1,200 bucks), the kid will be back at it soon enough. No drugs needed. Not now, and if he's smart, not ever.
J.D. Denton owns and manages a Fleet Feet store in Davis, Calif. He is a widely recognized writer and expert on running shoes and can be reached at shoeguy@fleetfeetdavis.com.