Tips for a ROOKIE REGISTERED for a FULL MARATHON
Replies
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thanks for the help there
walking definitely gives the that "spot" in your butt cheek a rest. When you don't have to lift your knee your glute (or whatever) gets to relax for a bit, and it doe's recover (or whatever)
I don't know science, but I know about running
run with a new runner, let them run for a bit, and then poke your finger n their butt, and they will hit the roof, let them walk a bit, and it goes away
haha
Dafuq?
you know you liked it. don't try to pretend you were just drunk0 -
Discussing the issue of IT Band syndrome is definitely a good idea, but there is some misinformation here that I'll try to clear up.
There is no IT muscle or IT Band muscle. There is only the Iliotibial Band which is thick tendon that is attached to the glute muscle, runs along the outside of the thigh and connects to the outside of the tibia. It does have an impact on knee alignment.the thing as a new runner is your illiotibial muscle and band. IT Syndrom. This is the muscle in your butt cheek that lifts your knee when you run. It pulls up, it is a faitly small muscle, with a long band that goes down the outside of your leg and attaches at the knee. This is an intricate muscle,, band, and soft tissue. It also has great power over knee alignment.
Not exactly. As above, it's not a muscle and it doesn't swell with acid. The IT Band becomes inflamed and irritated from overuse. It commonly manifests itself as pain on the outside of the knee. This is because the IT Band rubs across an nerve in that spot. It sometimes will cause discomfort in the hip or glutes. This is because of the inflammation.When you run "continuously" that muscle will swell with acid and start to lose performance. Since your whole body is involved in the run, you have alot going on and that IT gets tired first. BUT- you are trying to breath, and pay much more attention to feet, calves, shins and such.
Next thing ya know- you have a knee wabble, and are out a few weeks, maybe even a month.
IT Band Syndrome can also be caused by running on an uneven road surface, like the canted edge of a paved road, and from running in the wrong shoe. Another good reason to get properly fitted.
Here is my blog post about IT Band syndrome and how to prevent and recover from it.
http://www.myfitnesspal.com/blog/CarsonRuns
Overuse injuries are not necessarily going to be avoided by using run/walk intervals. It's still possible to have overuse in this case. Walk intervals do not provide muscle and connective tissue recover. Rest does that. What run/walk intervals do allow you to do is go further than your aerobic capacity would allow you to go had you tried to run only.
Let's nobody mess up this thread until I can copy Carson's blog address
Wouldn't you have been able to do that in less time than it took you to make this post?Never argue running with Carson. It just makes you look ignorant.
TIL that Carson's opinions on running are infallible.
Also, your post makes you look a little fangirlish.
It's similar to arguing with Sarauk. You can refine points, if you have the background, but "I don't have science, just experience" is going to show you up for a fool in the community.
I'm on my phone and it's a real pain to copy and paste links between pages. If only there was a way to find blogs on purpose.0 -
I completed my marathon about 13 months after I started running. I ran a 10k, a 15k and a VERY HILLY 10mile race during the training, and finished the marathon in 4:16:58... I was 35 at the time.
Things that I did that I believe helped me tremendously:
- proper shoes (as many have mentioned)
- learning to eat the right foods
- ramping up slowly (not adding more than 10% per week)
- reading a lot about running (Marathoning for Mortals, Runners World subscription)
- running with a local group - I signed up for Team in Training and we had weekly group runs at a local park - in addition, they had coaches spaced throughout the race, encouraging you and checking up on how you were feeling
- I ran 20-21 mile training runs three weeks in a row about a month before the race and then tapered properly
- Find an experienced runner to help you through it - my "trainer" (in addition to TNT) was a friend (who turned 69 on the day I ran my marathon), who met with me weekly to talk about how the previous week had gone and work up a plan for the coming week. He took me shoe shopping when I ran into difficulties (when I hit 16-18 mile runs).
- Become friends with the staff at the local running shop - they are full of great advice
- Some resistance and cross training
- USE Body Glide (or Vaseline) if you find you have chafing issues
- I drank water and Gatorade - never could do the GU
Because of how well prepared I was (great training), I felt GREAT throughout the race, and was dancing that night at the TNT celebration dinner, and went out for a light run 2-3 days later. My only battle scar was a small blister, about the size of a dime.
I started training around 150ish pounds, and ended around 135.
Since that run (in 2002), I have run 5 half marathons, a couple of 5k's and perhaps a 10k (I can't keep the years straight anymore).
What got me to sign up was a 73 year old lady at my gym, who said if she could do it so could I... If you have the time, the correct motivation and support, and a solid plan, I believe you can achieve your goal. Train SMART!0 -
- ramping up slowly (not adding more than 10% per week)
This is one of the most commonly stated running axioms and probably the most dangerous. It should be stated "Don't add more than 10% in a given week", not "10% per week". Adding 10% per week is way too fast to add mileage. You need to have cut back weeks to allow your body to recover.
Here is what 10% per week looks like, starting at 15 miles per week, rounding up when necessary.
15
17
19
21
23
25
28
31
34
38
42
46
That's an increase for 15 miles per week (3x5 mile runs) to 46 miles per week in 3 months. 46 miles per week is just a little less than my base mileage and I've been running for over a decade. I surely didn't get to 46 miles per week in 3 months. I probably didn't run that mileage for the first 3 or 4 years.
A more reasonable approach would like like this:
15
17
18
15
18
19
16
19
20
15
18
22
Same twelve weeks, but building to 22 miles, giving the body time to recover after new stress (volume) has been added.0 -
I understand the correction - what you stated is actually my intent, I just stated it incorrectly...
I ran 20 per week (around January/February for an October marathon) for several weeks before upping it, and ended around 50 per week (late Aug/Early Sept) at the max (1 or 2 weeks of the training schedule). I could look up the actual mileage if felt like it since I saved my training calendar. 0 -
I can't really give advice on a full marathon yet as my goal is to run my first in 2015; however I have run races up to 14KM and this pretty much sums it all up.
http://theoatmeal.com/comics/marathon_do0 -
I understand the correction - what you stated is actually my intent, I just stated it incorrectly... I ran 20 per week (around January/February for an October marathon) for several weeks before upping it, and ended around 50 per week (late Aug/Early Sept) at the max (1 or 2 weeks of the training schedule). I could look up the actual mileage if felt like it since I saved my training calendar.
No worries. I just wanted to clarify that for any of the new(er) runners that might stumble upon this thread. Interpreting that incorrectly can lead someone straight to the injury wagon. 0 -
the thing as a new runner is your illiotibial muscle and band. IT Syndrom. This is the muscle in your butt cheek that lifts your knee when you run. It pulls up, it is a faitly small muscle, with a long band that goes down the outside of your leg and attaches at the knee. This is an intricate muscle,, band, and soft tissue. It also has great power over knee alignment.
When you run "continuously" that muscle will swell with acid and start to lose performance. Since your whole body is involved in the run, you have alot going on and that IT gets tired first. BUT- you are trying to breath, and pay much more attention to feet, calves, shins and such.
Next thing ya know- you have a knee wabble, and are out a few weeks, maybe even a month.
SO- the run/walk allows that muscle to recover, over and over, during your effort, or distance.
Planning to run/walk 26 times is a WAAAAAAAY more doable thing, than even planning to run 6 "continuous" straight miles.
you are new
:drinker: Thank you.0 -
I completed my marathon about 13 months after I started running. I ran a 10k, a 15k and a VERY HILLY 10mile race during the training, and finished the marathon in 4:16:58... I was 35 at the time.
Things that I did that I believe helped me tremendously:
- proper shoes (as many have mentioned)
- learning to eat the right foods
- ramping up slowly (not adding more than 10% per week)
- reading a lot about running (Marathoning for Mortals, Runners World subscription)
- running with a local group - I signed up for Team in Training and we had weekly group runs at a local park - in addition, they had coaches spaced throughout the race, encouraging you and checking up on how you were feeling
- I ran 20-21 mile training runs three weeks in a row about a month before the race and then tapered properly
- Find an experienced runner to help you through it - my "trainer" (in addition to TNT) was a friend (who turned 69 on the day I ran my marathon), who met with me weekly to talk about how the previous week had gone and work up a plan for the coming week. He took me shoe shopping when I ran into difficulties (when I hit 16-18 mile runs).
- Become friends with the staff at the local running shop - they are full of great advice
- Some resistance and cross training
- USE Body Glide (or Vaseline) if you find you have chafing issues
- I drank water and Gatorade - never could do the GU
Because of how well prepared I was (great training), I felt GREAT throughout the race, and was dancing that night at the TNT celebration dinner, and went out for a light run 2-3 days later. My only battle scar was a small blister, about the size of a dime.
I started training around 150ish pounds, and ended around 135.
Since that run (in 2002), I have run 5 half marathons, a couple of 5k's and perhaps a 10k (I can't keep the years straight anymore).
What got me to sign up was a 73 year old lady at my gym, who said if she could do it so could I... If you have the time, the correct motivation and support, and a solid plan, I believe you can achieve your goal. Train SMART!
Great advice!0 -
I've never run a full marathon but I've done a half marathon before. Make sure to give yourself plenty of time to train. First get used to running regularly and then find a good program to train with. I trained using training tips by Jeff Galloway. Make sure to get some good running shoes to train and run the race with. Plan a regular time to do your running. I ran in the mornings before I started my regular day and that helped me stay consistent. Try to read up on running and get as much info as you can. The more you know the better. I didn't look into it as much as I should have when I ran the half marathon. Good luck on the marathon! It's going to be an amazing experience I'm sure. It was for me! I hope to run another half marathon (my second finally) later this year or next year.0
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Have you signed up for your first 5K yet?0
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Have you signed up for your first 5K yet?
No but I should 0 -
I've never run a full marathon but I've done a half marathon before. Make sure to give yourself plenty of time to train. First get used to running regularly and then find a good program to train with. I trained using training tips by Jeff Galloway. Make sure to get some good running shoes to train and run the race with. Plan a regular time to do your running. I ran in the mornings before I started my regular day and that helped me stay consistent. Try to read up on running and get as much info as you can. The more you know the better. I didn't look into it as much as I should have when I ran the half marathon. Good luck on the marathon! It's going to be an amazing experience I'm sure. It was for me! I hope to run another half marathon (my second finally) later this year or next year.
Yes, thank you I def will. I purchased my shoes last week(fitted and tested). I hope it to be an amazing experience.0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Sounds like you're looking at "fun runs" like color runs, glow, etc.
Go to your running shop and find the bulletin board. I guarantee you can find a 5K for $20 or less.0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?
I just googled my city/5ks and it came up with a list of 5ks...0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Sounds like you're looking at "fun runs" like color runs, glow, etc.
Go to your running shop and find the bulletin board. I guarantee you can find a 5K for $20 or less.
You may be right! Man oh man-the *kitten* to learn when you begin running. lol.......0 -
Do C25K to get you up to running for half an hour. Then spend a couple of weeks more getting up to three miles - if you're anything like me it'll take you a little longer.
Then use this 30-week programme:
http://www.halhigdon.com/training/51143/Marathon-Novice-Supreme-Training-Program
Don't feel you have to run all of the long runs, take regular walk breaks. If you need a formal walk/run ratio, here are Jeff Galloway's recommendations based on your mile time. Can't go wrong with these:
Run Walk Run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Do not run through pain. You're better off waiting until an injury is fully recovered than panicking about missing a week.
Treadmill runs are better than no run at all. Barely. Do as many training runs as you can outside. Whatever the weather. Humans are waterproof!
Check the terrain of your marathon and make sure you train on similar e.g. hilly if it's hilly, off road, urban etc.
Finally, when you get into the much longer runs don't eat back all the calories MFP gives you. There's a law of diminishing returns - you don't burn 10 times as many calories on a 20 mile run as a 2 mile run. Myself and nearly all my friends who've trained for marathons put on weight while training.
Here are some of my beginner's running tips:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
Good luck, come back and keep us updated with how you're getting on :flowerforyou:0 -
Found a 5k! Its called the 9/11 Heroes Run 35$ Ill get behind that one. Thanks guys! :flowerforyou:
"We run to HONOR the service of those who’ve served our nation since.
We run to ACTIVATE COMMUNITIES and EMPOWER your local veterans, first responders and survivors."0 -
Posting to save on my feed.0
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Do C25K to get you up to running for half an hour. Then spend a couple of weeks more getting up to three miles - if you're anything like me it'll take you a little longer.
Then use this 30-week programme:
http://www.halhigdon.com/training/51143/Marathon-Novice-Supreme-Training-Program
Don't feel you have to run all of the long runs, take regular walk breaks. If you need a formal walk/run ratio, here are Jeff Galloway's recommendations based on your mile time. Can't go wrong with these:
Run Walk Run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Do not run through pain. You're better off waiting until an injury is fully recovered than panicking about missing a week.
Finally, when you get into the much longer runs don't eat back all the calories MFP gives you. There's a law of diminishing returns - you don't burn 10 times as many calories on a 20 mile run as a 2 mile run. Myself and nearly all my friends who've trained for marathons put on weight while training.
Here are some of my beginner's running tips:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
Good luck, come back and keep us updated with how you're getting on :flowerforyou:
I am in week 4 of the C25k. I have been debating whether to do this program or the Galloway program... For me this seemed feasible for 30 weeks out. So far so good. Right now Im battling more of the elements (105+ degree weather with slight humidity), so I think thats making my runs "harder" in a sense. I really have to focus on my breathing, and the constant movement. It feels like a freaking sauna. Thanks for the tips. 0 -
In my opinion, Higdon is the more achievable plan for beginners, but walk breaks are essential on long runs when you're training on a very tight timescale.I am in week 4 of the C25k. I have been debating whether to do this program or the Galloway program... For me this seemed feasible for 30 weeks out. So far so good. Right now Im battling more of the elements (105+ degree weather with slight humidity), so I think thats making my runs "harder" in a sense. I really have to focus on my breathing, and the constant movement. It feels like a freaking sauna. Thanks for the tips.0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?
I just googled my city/5ks and it came up with a list of 5ks...
http://www.active.com/
Yeah. $25-$35 for a 5k.0 -
That is the one I was leaning more towrds, I still have 4.5 weeks of C25k. I am registering for a 5k in September 6 and this will give me enough time to continue my C25k if I have to repeat weeks. I can begin my 30 week program which will put me at about April 6th finishing the 30 week program and stil have a month and a week until race day May 15th of "free" time to plan for injuries..and thats hoping I do not get injured severely during training.
In my opinion, Higdon is the more achievable plan for beginners, but walk breaks are essential on long runs when you're training on a very tight timescale.I am in week 4 of the C25k. I have been debating whether to do this program or the Galloway program... For me this seemed feasible for 30 weeks out. So far so good. Right now Im battling more of the elements (105+ degree weather with slight humidity), so I think thats making my runs "harder" in a sense. I really have to focus on my breathing, and the constant movement. It feels like a freaking sauna. Thanks for the tips.0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?
I just googled my city/5ks and it came up with a list of 5ks...
http://www.active.com/
Yeah. $25-$35 for a 5k.
Thank you!0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?
I just googled my city/5ks and it came up with a list of 5ks...
http://www.active.com/
Yeah. $25-$35 for a 5k.
Thank you!
You can also look on Runningintheusa.com When I signed up for my marathon I used it to find a half marathon that fell when my schedule said I should run one.0 -
Have you signed up for your first 5K yet?
No but I should
Now (meaning: right NOW) is a good time to start to so you can work on your dedication to the process of working your way up to training/completing a marathon. What's the holdup?
True story! I just dont feel like paying 65$ for a 5k..lol call me cheap but running is expensive..who woulda "thunk". Im going to look for some more today. Alot of theones around my end of C25k are 2 hrs away...non in town!
Where are you looking?
I just googled my city/5ks and it came up with a list of 5ks...
http://www.active.com/
Yeah. $25-$35 for a 5k.
Thank you!
You can also look on Runningintheusa.com When I signed up for my marathon I used it to find a half marathon that fell when my schedule said I should run one.
Local running stores also list some on their websites.0 -
bump0
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