7/30/2019 Runners Magazine

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RunnersMindset

Top 10 Marathon Spots

Feeling Lazy?

Quick Tips to bust

any work out rut!

Your path to INSANITY!

7 Step training guide to 13.1that you will obsess over!

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The Runner in You...i

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Safety FirstThere are some safety parameters that should

be in place before you start If this is your rst half

your body. If something is a bit sore or stiff after arun, consider reducing the intensity of your nextworkout. If you were planning a ve-mile run on

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race. If the race is hilly, its crucial to mix hilltraining into your runs. Even if the courseisnt a roller coaster, its a good idea to plantwo of your runs per week on gently rollinghills. Hills build leg strength and improve yourform when fatigued.

Remember to focus on running uphill withgood posture and strive to run at the same per -ceived effort as you would on at ground. Carryyour momentum over the top of the hill, anddont ride the brakes on the downhill. Thatgravity is a gift to be savored! If you live in anarea with few hills, try to seek out trails or shortinclineseven parking garages and bridges canwork in a pinch.Need for Speed?

Speed will be built after your endurance

base has been established. Unless otherwisespeci ed, all runs for both beginners and in -termediates should be performed at an easyaerobic effort. Make sure to go nice and slowduring your long runs to increase your endur-ance and prevent injury.

The Beginner Program includes option-al speed work, which emphasizes race-pacepreparation. Intermediates will perform speedworkouts, concentrating on fast, short intervalsto build aerobic capacity and longer intervalsto promote race-pace awareness.Recover

Rest is part of training. Its important to real-ize that you dont get stronger during the hardworkouts. Tough runs provide the stimulus forthe adaptation youre trying to achieve, whilerecovery days provide the body with the oppor -tunity to accomplish that adaptation. Never sub -stitute hard cross training for a day off. If you optto cross train on your easy day, perform thoseworkouts at an easy effort only.Plan your race and race your plan

Scout out your race ahead of time. Go to theraces website to nd details like the course pro -le, aid stations, locations of porter potties, etc.

The more you know, the lower your anxiety willbe on event day. Establish realistic and achievableperformance goals (e.g. running even splits

7/30/2019 Runners Magazine

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Runners

Mindset

Top 10 Marathon Spots

Feeling Lazy?

Quick Tips to bust any work out rut!

Your path to INSANITY!

Flat Abs!Firm Abs!Killer Legs!

August 2012

Step training guide to 13.1that you will obsess over!7

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The Runner in You...

For all the challenges facing todays runners we have created endless opportunites to help yound your pace. Whether its a half marathon or a full, the race will be no sweat with our beginner

and intermediate marathon training programs. Accomplishing marathons takes endless hours of courage, strategic practice, and energy. Find your happy pace and make every step count!

By Janet Hamilton

Did you know?Inspired by the Olympic marathon, the Boston Athletic Associ-ation kicked off its own marathon in 1897, which has been heldevery year since. Just 15 competitors lined up to run throughBeantown in its inaugural year. The popularity of the race grew so much that by 1971, mandated that you had to have run the26.2 miles in less than 3 hours, 30 minutes. To run in 2012, women ages 35 to 39 must run a marathon in 3 hours, 45 min-utes or less, men of the same age must run in less than 3 hours,15 minutes, in order to become one of the 25,000 runners totake the course on Patriots Day.

i

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Safety FirstThere are some safety parameters that should

be in place before you start. If this is your rst half marathon, follow the Begin-ner Program. Before startingthis plan, you should be ableto run up to ve miles andhave nine months of runningexperience under your belt.If youre not quite there yet,dont fret. Build your base by training rst for a 5k.Theres no rush!

If youve run a half marathon before and aretrying to improve your time, follow our Interme -diate Program. Intermediates should have a solidmileage base of at least 24 miles per week with a

long run of eight miles.

Build a FoundationConsistent training is the key to success. If

you skip steps along the way or routinely missruns, youll increase your like -lihood for injury. Its crucial tobuild your aerobic enduranceslowly in order to have anexcellent race.

That said, its even more im -portant to listen to your body. If something is a bitsore or stiff after a run, consider reducing the in-tensity of your next workout. If you were planninga ve-mile run on hills, switch to three miles ona at route or take the day off completely. Tuningin early and backing off quickly will help minimizeyour injury risk.

Know Your PaceA key component to this program is race-pace

training. Knowing your pace before you toe thestarting line will help immensely during the race.You can estimate a realistic pace by multiplyingyour 5k race pace by 1.1 or 1.15. If this is your

rst half marathon, use the more conservativeestimate. If youve run a 10k, multiply your pacebwy 1.06 or 1.08. If you learn your race paceduring your training, when the gun goes off onrace morning youll be less inclined to go out toofast. Running at an overly quick pace early on willcome back to haunt you in a big way in the laterstages of the race.

Ramp it UpBe aware of the elevation and terrain of your

"Find yourhappy pace.

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race. If the race is hilly, its crucial to mix hilltraining into your runs. Even if the course isnta roller coaster, its a good idea to plan twoof your runs per week on gently rolling hills.Hills build leg strength and improve your formwhen fatigued.

Remember to focus on running uphillwith good posture and strive to run at the

same perceived effort as you would on atground. Carry your momentum over the topof the hill, and dont ride the brakes on thedownhill. That gravity is a gift to be savored!If you live in an area with few hills, try toseek out trails or short inclineseven park -

ing garages and bridges can work in a pinch.Need for Speed?

Speed will be built after your endurance basehas been established. Unless otherwise speci ed, allruns for both beginners and intermediates shouldbe performed at an easy aerobic effort. Make sureto go nice and slow during your long runs to in-crease your endurance and prevent injury.

The Beginner Program includes optional

speed work, which emphasizes race-pacepreparation. Intermediates will perform speed

workouts, concentrating on fast,short intervals to build aerobiccapacity and longer intervals topromote race-pace awareness.Recover

Rest is part of training. Itsimportant to realize that youdont get stronger during the hard

workouts. Tough runs provide thestimulus for the adaptation youretrying to achieve, while recoverydays provide the body with theopportunity to accomplish thatadaptation. Never substitute hardcross training for a day off. If youopt to cross train on your easy day,perform those workouts at an easyeffort only.

Plan your race and raceyour plan

Scout out your race ahead of time. Go to the races websiteto nd details like the coursepro le, aid stations, locations of porter potties, etc. The more youknow, the lower your anxiety willbe on event day. Establish realisticand achievable performance goals(e.g. running even splitsSyracuse Marathon Photo by Megan Blaich