Tools

by Sonja Friend-Uhl, USATF Certified Coach

The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong.

1) If you need to adjust the training schedule because of travel, time conflicts at home or work, or weather problems, remember to follow an easy day/hard day pattern. Don’t run two hard days in a row to compensate for lost training. With this in mind, be sure to consider your Long Distance Runs as a hard day (as well as speed work, tempo runs, etc.).
2) Regular runs on hilly terrain are important component in building strength and stamina. If you live in an area where hills are not readily available make a point to get on a treadmill at least once every 10 days or so and use the incline to simulate a hilly course. If your marathon has significant hills, print an elevation map of the course and program the same hill components into your treadmill program during
this workout.
3) Adequate sleep during your training should be a priority (7 hours per night as a minimum for most people). This is vital to recovery from the wear and tear of workouts.
4) DO NOT run with an injury! If you sense the onset of one, rest or cross-train for 1-3 days to see if the injury of symptoms subside. If they do, resume gentle running. If they don’t, seek a medical opinion as to the nature of your injury and
continue to lay off running until cleared by the medical professional.
5) Never train in broken-down shoes. Quality running shoes last for a maximum of 500 miles or less before their support systems break down. Carefully gauge the condition of your shoes against the number of miles you have run in them. When you begin to feel regular flare ups of knee, shin, foot, or hip discomfort, it’s probably time for new shoes.
6) The best place to shop for shoes, apparel and accessories is a retail store that specializes in running shoes. Most clerks in such stores have been trained to fit you in the shoe that best matches your individual running mechanics and goals.
7) Follow the provided training schedules as best as you can. They work, but listen to your body and be smart and flexible in making training decisions. When in doubt use caution!
8) Distance Running can either be a solitary or social experience; I recommend making it social. Why? Training with a compatible partner or with a group of runners with similar goals can provide support, motivation, humor, information exchange, and in this case, professional coaching!
9)Stay informed of local weather forecasts and dress for running accordingly. When you travel to a marathon out of state with possible significant cooler temps than ours, be ready for anything. Generally you should wear less clothing than you think you’ll need for the expected temperatures, but it is best to layer with old clothes you won’t mind throwing off as you go through the race.
10) Remember the 10% Rule and the 25% rule!
10% Rule: Try to avoid increasing a single distance run or your total weekly mileage by more than 10%. Any more than this risks injury and burn-out.
25% Rule: a. Your weekly long run should equal approximately 25% of your total weekly mileage.
b.Always save 75% of your energy for the last 25% of the race!
11) Finally, it is essential that you plan to hydrate for runs exceeding an hour and consume energy bars, gels, fruit, a sports drinks etc. during runs of 90 minutes or longer.