How to Run a Marathon

You've been training for months and the big race is finally here. For peak performance, heed the following tips.

Difficulty: Challenging

Instructions

Things You'll Need:

• Sports gels
• Sun visor or billed hat
• Sunscreen
• Running clothes
• Running/sports drinks
• Running watches
• Running shoes

1. Position yourself at the starting line according to your predicted pace.

2. Start slowly–—this is the key to finishing in good form. Check your pace at the 2-mile marker. If you're going faster than your target pace, slow down.

3. Resist the urge to pick up your pace between miles 4 and 10; stay relaxed, calm and focused. Breathe rhythmically and pretend this is a practice run.

4. Steady your pace between miles 11 and 13, then check your time. If you're slightly behind schedule at mile 13, pick up your pace. If you're more than 2 minutes and 10 seconds off your target time, don't bother.

5. Avoid attacking hills too aggressively; you'll need to conserve energy for the rest of the course.

6. Shake out your arms and change your form for a few strides to provide relief during miles 14 to 20.

7. Slow down and visualize the finish if you hit "the wall" at mile 20. Think in terms of how much time is left, and approach the remaining distance as a 10K race.

8. Gather your remaining strength for a final push during the last 2 miles. Use the sight of the finish line and the crowd's cheers to overcome fatigue and discouragement.

9. Stay loose as you approach the finish. Keep your knees up and your arms moving. Run hard at least 10 yards beyond the finish line.

10. Congratulate yourself–—you deserve it!

Tips & Warnings

• Drink water or sports drinks at every station, even if you don't feel thirsty. Toward the middle and end of the race, pour water over your head as well.
• Carry power gels or other sports foods, or get them at rest stations if offered. Eat what has worked for you in your practice runs.
• Use the runners around you for support–—concentrate on passing them or following one.
• Understand that there's no shame in walking and no shame in dropping out if you can't continue. Listen to your body.
• Never attempt a marathon without proper training; this event is incredibly hard on the body. A good training program will help prevent injury.
• Do not attempt to run a marathon if you have sustained an injury during training.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 11/22/2005 It is not necessary to drink at every single station along the race course. A good guide is that your urine is a pale, light yellow. Too much water can cause the blood to become too dilute, leading to a decreased concentration of sodium to water. This is called "hyponatremia" and can lead to nausea, vomiting, dizziness, seizures, coma, and even death.

on 11/22/2005 Only take Tylenol if you have muscle aches or pain. NSAIDs (Advil, Ibuprofen, Motrin, Aleve, naproxen, and aspirin) cause the body to excrete too much sodium. This is called "hyponatremia," and it can lead to nausea, vomiting, dizziness, seizures, coma, and even death.

on 11/22/2005 Work hard. Begin with a goal and end with it. This is possible when you are dedicated to a pre-planned training schedule, and you stick with it. Remember, do not worry about a few days that are simply just not humanly possible (for instance, the temperature is below freezing). Above all of this, pray. God will help you through the long runs, the tempos, and the speed workouts. You can do it!

on 11/22/2005 It's really great to have friends and family along the course. Set-up spots, specific mile markers are good, before the race. Have them hold items (food, fresh socks) you may need during the race. You'll look forward to seeing them; nice emotional lift!

on 11/22/2005 Use petroleum jelly on your nipples and armpits before running to keep from chafing them raw during the race.