Train for Marathon: Tips for a 12-Mile Run

[Beanyboy]

We got any runners here? I'm in the middle of training for my city's marathon first week of Oct. Just finished a 12 mile run. It was tough due to heat and humidity. Anyone got interesting advice? I'm not really all that into pure running, but I figured it was time to knock this off the bucket list.

I've done 3 and my most recent was a Boston Qualifier. I cried tears of joy when I crossed the line. Right now I'm training for a sub 20, 5K and it's really hard. My advice to you for your first marathon is as follows:
1. Try to find a training mate. Running, for some reason, is easier when you do it with a friend. This counts especially for the long runs.
2. Expect bad days. Some days, for some unknown reason, the legs/lungs won't co-operate. You've got to be mindful of the "sweetspot". Yes, there's a certain truth in "No pain, no gain", but if you push it too far, you'll be injured and then that's weeks out of running. Some days you've just got to quit.
3. I presume you have a plan that's been advanced by one of the "experts in the field".
4. For you first marathon, just focus on finishing the bloody thing and don't worry too much about the time.
5. As the weather gets cooler, you should find it easier to run. Right now, it's still a bit too hot. There's a "20 degree" rule of thumb for runners. Whatever the ambient temperature is, add 20 degrees and that'll tell you the temperature that your body is really "feeling".

Good luck and I sure hope it won't be your last.

 

[Greg Bernhardt]

Marathon is 10 days away. I am not ready. My ITB burns badly after 13 miles every run. I bought a compression strap. Maybe that will help. I'm still going to run it, but it's looking like the second half will be a walk jog. Hoping for 10min miles.

 

[Bystander]

My ITB burns badly after 13 miles every run.

Just watch it --- that's not one to mess with.

 

[Greg Bernhardt]

Just watch it --- that's not one to mess with.

Can permanent damage be done?

 

[Bystander]

I'm quite a bit older than you, so crank that into your "computer," but once I started "hearing" from my ITB, maybe ten-fifteen years ago, things have not been the same for me as far as "endurance" goes. You may be able to "strap" it, and never hear from it again. Just don't .

 

[Choppy]

Hey, it looks like I'm signed up to do a half marathon on the day Greg does his full one!

I've been running about 14 km on a weekly basis lately. I did 18 km last weekend. I'm not sure if I should taper this coming weekend or just try to put in another 18 km or so. I might play it by ear.

Greg, one thing that helped me with tight IT bands was moving to minimalist shoes. That's probably not something to try this close to your marathon, but it might be worth looking into long term.

And a little bit of massage therapy never hurts either.

 

[Student100]

Can permanent damage be done?

Pain can become chronic, and possibly require medical treatment.

I'd wind back the mileage before the marathon to give your body some well deserved rest. Switch out to the pool for cardio if you can.

I'd also hit the gym to do some hip strengthening exercises, I seem to remember hearing it's an effective way to help prevent ITBS.

 

[PeroK]

Pain can become chronic, and possibly require medical treatment.

I'd wind back the mileage before the marathon to give your body some well deserved rest. Switch out to the pool for cardio if you can.

I'd also hit the gym to do some hip strengthening exercises, I seem to remember hearing it's an effective way to help prevent ITBS.

I think this is spot on. I'm a bit out of my area of expertise (I do mountains but no running). If my joints were sore or I had an injury, but I wanted to stay fit, I'd get on the bike or running machine at the gym (not the treadmill). You can get or remain cardiovascularly very fit, without any road pounding. I'd definitely quit the road and take to the gym for a few days. Find something that is cardiovascularly demanding but doesn't put pressure on the injured or painful areas.That said, with the race itself only 10 days away, you probably only have a few days training left.

At this stage, if anything hurts, I'd say rest is better than more training.

 

[Greg Bernhardt]

Tomorrow is the big day! I got some compression bands for my knees to help with the ITB pain. I went on a couple 10 milers this past week and they felt better. I shooting for 10min miles because I really think around 18-20 miles I'll need to walk run the rest.

 

[fresh_42]

Good luck!

 

[Greg Bernhardt]

Finished with a junky time of 5:01 but I'll take it considering my knees were on fire past 18.

 

[Student100]

Finished with a junky time of 5:01 but I'll take it considering my knees were on fire past 18.

You finished, that's all that matters!

 

[Choppy]

Congratulations Greg! Awesome job!

 

[Bystander]

with a junky time of 5:01

 

[mister mishka]

It is good you finished, but did you get any injuries? Might be hard to tell now, given you will be in pain regardless for 2 days or so after a run like this..