Training for the Big Run
Follow these 10 tips to make your next run your best and your farthest.
Step 4. Dress for success
Though clothes do not make the runner, there is no substitute for the right
running shoe, Maharam tells WebMD. "There should be about a thumbnail's
length between the longest toe and the end of the shoe. Without this much
space, you can lose your toe nails," he cautions. Your best bet is to go to
a specialty shop to buy running-specific shoes because the staff will better
trained at fitting them. Replace your running shoes every 350 to 500 miles
because they lose shock absorption and other protective qualities with use.
What's more, "make sure you choose synthetic socks," Maharam says.
"Unlike cotton, synthetic material wicks away moisture and fluid;
preventing blisters and the wearing away of your feet."
Step 5. Train to train
"Most people start running with a health or fitness goal in mind such as
losing weight or being healthier rather than a specific race," says
master's champion runner and coach Gordon Bakoulis, author of How to Train
for and Run Your Best Marathon. "You should really be doing a base of
10 to 20 miles a week before you start training for your first long run."
Once you have established a baseline, then training can begin. Remember that
the amount of time it takes to train for a race depends on the distance as well
as your fitness level, she says. In general, marathon training can take
anywhere from six months to a year.
Step 6. Slow and steady...finishes the race.
"For building up distance, the 10% rule works best,"
says Bakoulis. "Never increase your weekly mileage by more than 10% over
the week before. This helps to prevent the injuries that occur when you run too
much or increase your weekly training program too quickly."
Here's how it works: Let's say you now run 10 miles a week, run
11 miles the next week, then 12, and so on. "Within 8-10 weeks, you will be
running 20 miles a week, and what's more, this gradual increase will help you
grow stronger and fitter as a runner," says Bakoulis, who has completed 26
marathons. "The 10% rule is good to follow no matter what type of race you
are gearing up to run. It's tried and true."