How to Prepare for a Race Like Running Legend Grete Waitz

Grete Waitz is the nine-time winner of the New York City Marathon, and the former marathon world champion and Olympic silver medalist. "Running a marathon is easy," she says. "It's preparing for it that's the hard part."

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes

1. Be well-trained. Waitz believes that a normal, healthy younger person should not take six hours to complete a marathon.

2. Take a couple of years. Build a running base and try shorter-distance races.

3. Be sensible about your expectations. There's running just to enjoy the scenery, and there's running competitively.

4. Keep to your routine. Don't throw your current training out the window in search of that magic marathon program.

5. Build your long run slowly, the same way you build all mileage.

6. Make sure you get used to running on asphalt, if you aren't already.

7. Intersperse rest and recovery after hard efforts.

8. Plan to run some shorter races leading up to the marathon.

9. Be especially careful to avoid overtraining and injury. When in doubt, do less rather than more.

10. Practice drinking fluids in training.

11. Eat a balanced diet, including the foods that best supplement training and racing efforts.

Tips & Warnings

• Find a friend. Consider a training partner, and also consider having a friend along the course to provide refreshments and encouragement.
• Practice mentally as well as physically. The marathon can take enormous concentration. Visualize yourself successfully running it in training.
• Be positive, but be prepared to drop out if necessary. Waitz believes in sticking with an effort, but not in risking illness or injury.
• Set your VCR. If you'd like to view any television coverage of the race, prepare to have it taped.
• 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.

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on 11/22/2005 Do not eat foods like steak, eggs or junk food before a race, it leads to major cramps and stomach pains. Eat fruit and vegetables. But if you get stomach pains often, don't eat oranges, citric acids give cramps as well.

on 11/22/2005 Before a marathon, drink plenty of fluids, like Gatorade. Make sure you go to the bathroom before the race as well. Drinking a lot of fluids will help you stay hydrated during a race.