Go the Distance - Recently Updated Pages

How Long Do Shoes Last?

Cedric(006) — Sun, 08 Feb 2009 11:56:59 CST

When you find a shoe that fits well and have run in it comfortably for several weeks, make a note on your calendar to purchase another pair about a month before your marathon. You want to make sure the shoes you run your marathon in are fairly fresh, but not brand new.

Generally, running shoes should last about 300 to 500 miles, or three to four months if you’re running 25 miles a week. It’s good to log your weekly miles and make sure to replace your shoes once they hit this point, even if the uppers and soles look in good shape. The cushioning and stability in shoes breaks down around the 300- or 500-mile mark, but these aren’t visible changes. If you continue to run in shoes that are too old, you may become injured. Heavier people should replace shoes more toward the 300-mile mark, while lighter folks can usually wait until it’s more like 500 miles.

Scenic Marathons

stig_brahe — Mon, 12 Jan 2009 18:43:07 CST

Nuuk MarathonLooking for a beautiful course, whether it’s flat or hilly? Here are some good picks:

Big Sur International, CA. The hills here are a killer, but no one cares because the vistas are so stunning.
Durango, CO. This course, which starts in a quaint turn-of-the-last-century historic mining town, takes you through some stunning fall foliage (aspen, oak and cottonwoods).

Honolulu, HI. Diamond Head, Honolulu Harbor, Waikiki Beach — need we say anymore?
Marine Corps, Washington, DC. Running this race gives you a tour of D.C.’s monuments, memorials and landmarks. But this is a popular race that fills up in about two days, so you have to register quickly.
Mayor’s Midnight Sun, Anchorage, AK. Not only do you get to run during Alaska’s summer solstice, but you’ll be on Anchorage's award-winning trail system, which runs from the Chugach Mountain foothills to Cook Inlet.
Mount Desert Island, Bar Harbor, ME. This marathon starts in Bar Harbor, then proceeds along the Hunters Beach Trail, past overlooks for Seal Harbor and the Cranberry Isles, etc. before ending in Southwest Harbor.
St. George, UT . This race begins in the majestic Pine Valley Mountains, runs through scenic southwestern Utah and ends in beautiful Worthern Park.
The Avenue of the Giants, Humboldt Redwoods State Park, CA. The entire race runs through a canopy of majestic redwoods.
Sedona, AZ. Who can resist a run through the red rock spires of Sedona?
Twin Cities, Minneapolis-St. Paul, MN. Billed as “The Most Beautiful Urban Marathon in America,” the course runs through scenic parks, past four lakes, along the Mississippi River and ends at the state Capitol in St. Paul.

Recommend another scenic course! Click EasyEdit to add a description and link on this page.

Share photos from your race—post them in the gallery!

Photo Gallery

stig_brahe — Mon, 12 Jan 2009 18:38:17 CST

Share photos here from running clubs, race day events, your best friend crossing the finish line. Place your cursor on a new line, click EasyEdit, then the "image" button.

For more photo galleries, look in the specific race pages (New York City, Boston, Marine Corps, Leukemia & Lymphoma Society, etc.) in the section Find a Marathon.

Eating Tips

bustiman — Wed, 27 Aug 2008 06:36:18 CDT

Fuel for a marathon

There’s a lot of information about the proper nutrition for runners, but it can be a bit overwhelming when it gets into specific portions of carbohydrates, protein and fat. Consult your physician or nutritionist for the marathon eating plan best for you. But basically, recreational runners just need to eat a regular, healthy diet.

That being said, there are some things to keep in mind about eating before, during and after your training runs, especially those long ones so critical to your marathon success.

Visit these pages for tips on:

What to eat before a run
What to eat during a run
What to eat after a run

Additional nutritional information can be found on the Race Week Walk-Through and Race Day pages.

How-To Guide for Marathon Training

wetpaint — Tue, 03 Jul 2007 17:28:10 CDT

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Training for a marathon?

Welcome to the online community where you can get and share tips, inspiration, and support for running a marathon -- whether it's your first race or your fifteenth!

Find information here on:

and much more!

Post photos from race day!

Water Bottles

Anonymous — Tue, 20 Jun 2006 17:25:07 CDT

Staying well hydrated is crucial to marathon success. The general rule of thumb is to drink about a half-cup to one cup of water or sports drink every 15 to 20 minutes, depending on how much you sweat.Most marathons offer water about every two miles. But if you’re running fairly slowly (say, 10-minute pace or slower) or like to be able to drink water whenever you’re thirsty, you might consider carrying a water bottle or other water storage device. There are a wide variety to choose from.

Some water bottles come with straps so you can carry them in your hand without really actively holding onto them. Others come in fanny-pack-type devices (fuel belts) that hold one or two larger bottles at the small of your back (about 22 ounces) or numerous smaller ones. Backpack-type devices hold anywhere from about 20 to 75 ounces or more, whichyou access by sipping through a tube.

If you buy one of these, make sure you test them out before race day. Some people find it annoying to be carrying things in their hand. Others find the belted water bottle devices uncomfortable, too tight or too loose and constantly slipping. And not everyone likes to sip water through a straw.

Got a favorite hydration system? Recommend it! Click EasyEdit to add it to this page.

Gel Belts

Anonymous — Tue, 20 Jun 2006 17:20:57 CDT

Like fuel belts, gel belts generally strap around your waist and feature a pocket or elastic hoops to hold energy gels. If you plan to take energy gels during a marathon, which many runners do, you’ll likely need about five to eight packets — the recommendation is usually to take one about every 45 minutes. That’s too many to tuck into the key pocket in your running shorts, so a gel belt might be a good idea. But some runners prefer to be creative, sticking packets inside gloves, under the strap on their hand-held water bottle, inside an open lining in their jog bra, etc. If you purchase a gel belt, make sure to test it out on a long run before race day to make sure it doesn’t annoy you.

Have you used one? What did you like? What didn't you like? Share a comment or review.

Shoes

Anonymous — Tue, 20 Jun 2006 17:19:28 CDT

This is the most important piece of "equipment" you'll need for running a marathon. Here are some things to consider before you buy:

What kind of feet do you have?
Tips for buying shoes
How long will they last?

Are you loyal to a certain brand or style of shoe? Why? Post a comment.

During a Run

Anonymous — Tue, 20 Jun 2006 17:17:23 CDT

Energy on the Run

In general, you don’t need to eat anything during your run if it will last less than an hour or so. But once your long runs take about 90 minutes or more, consider eating something as you run. If you don’t, you may not be able to refuel your muscles or maintain a normal blood sugar level, increasing your chances of hitting “the wall” and bonking. Your brain also needs the glucose, and if you eat something you’ll probably be better able to think clearly and remain focused, which will help your performance.

Most experts recommend eating about 100 to 300 calories of carb-filled foods per hour, starting after the first hour of exercise. This sounds like a lot, but it’s as simple as having some sports drink or an energy gel or some easily-carried regular food, like half an energy bar, some dried fruit or a few animal crackers. If you decide to get this fuel through regular food or gels, make sure you also take plenty of water to wash it down and get it moving through your system.

Again, keep note of what works and what doesn’t. Even something like energy gels, which seem pretty innocuous, can ruin a race. You might be used to downing vanilla and chocolate gels, for example, then happen to pick up some orange and berry ones for race day. You don’t want to find out halfway through the race that these new flavors don’t agree with your stomach.

And speaking of gels, be aware that they generally contain caffeine. Some runners have become buzzed by the end of a longer race all from taking a handful of energy gels.

If you do end up having stomach or intestinal issues despite your best precautions, simply slowing down often helps.

Have more tips and ideas for snacking during a run? Post a comment.

Flat Courses

Anonymous — Tue, 20 Jun 2006 17:16:14 CDT

If hills scare you, especially the thought of 26.2 miles of them, try a marathon known for its flat, fast course. (And remember, “flat” is relative—flat in Iowa may be different than flat in Oregon!)

Raced one of these already? Share photos! Go to the gallery, click EasyEdit, then "image."

Here are a few races to consider:

Bay State, Lowell, MA. Flat as a pancake. And your entry fee gets you a free pasta dinner the night before the race.
Detroit Free Press / Flagstar Bank, MI. Flat, except for crossing the Ambassador Bridge into Canada and running through the Detroit-Windsor Tunnel back into Michigan. But that’s so cool, you won’t notice the inclines.
Erie, PA. There are no major elevation changes reported for this race, which is entirely on Presque Isle State Park.
HP Houston, TX. This race has been ranked “fastest winter marathon” in the past, due to its flat course.
Indianapolis, IN. Two little bobbles and that’s it.
Lakefront, Milwaukee, WI. Flat course that runs along Lake Michigan from Grafton to Milwaukee.
LaSalle Bank Chicago, IL. The Chicago Marathon has always been known for its flat course; the highest elevation area is 24 feet. Beware, though: this race is so popular they’ve capped the field, and the slots often fill up by June (the race is in October). Your entry is guaranteed if you’re running for one of the 60 different charities affiliated with the race.
Portland, OR . The main bumps in this race are 114-foot and 150-foot inclines around miles 4 and 17.
St. George, UT . O.K., the St. George Marathon is really all downhill, not flat, but that’s all the better.
Walt Disney World, Orlando, FL. There are some complaints because you’re running on a fair amount of concrete in between the theme parks in this race, but you’re also cheered on by Disney characters as you run through the Magic Kingdom, Animal Kingdom, Disney-MGM Studios and Epcot.

Know another fun, flat course? Click EasyEdit to add it to this list.

Races for a Cause

Anonymous — Tue, 20 Jun 2006 17:13:58 CDT

Running to help a charity

More and more first-time marathoners are signing up to run with a charity group. When you join a charity-sponsored marathon training program, the program provides you with experienced coaching plus group training one day a week, typically a Saturday morning long run. You also receive free travel and entry to the marathon, which is often held in an appealing location such as Alaska or Hawaii. In return, you agree to raise a specific amount of money for the charity, typically a couple thousand dollars. And, if joining a charity marathon will be your first marathon, always check with your physician before signing up.

Some of the more popular charity groups in the U.S. are:

Leukemia & Lymphoma Society’s Team in Training

American Heart Association’s Train to End Stroke

Arthritis Foundation’s Joints in Motion.

Add another race to the list

Recommend another great race for charity! Create a new page for it by clicking the "Add a new page" button at the upper right of this page (or at the bottom of the navigation bar at left).

Under step 1, "Confirm page location" by making sure it says "Races for a Cause."
Under step 2, give your page a name.
Click "Add page."
You can now go to your new page, click "EasyEdit", and start typing!

Add photos

You'll find a photo page attached to each race page listed above--post images of your training and race day photos!

After a Run

Anonymous — Tue, 20 Jun 2006 17:09:12 CDT

Recommend a great post-run energy booster.

One of the most important aspects of marathon training, yet one that might possibly be the most overlooked, is eating and drinking after your runs, especially your long runs. It’s CRITICAL to have some carbs and protein about 30 minutes after you finish a run, and 15 minutes is much better. Far too many runners finish their workouts by stretching, then heading home and into the shower. An hour or so later, they might sit down for a meal or grab a snack. But studies show taking in some carbs and protein shortly after you finish your run will allow your muscle glycogen levels to be restored pretty quickly, so you’ll recover from your run fairly fast. Wait an hour, though, and your recovery will end up taking longer. And who wants that?

What should you eat? Here are some ideas:

a carton of yogurt
some fig cookies and a glass of orange juice
a PBJ sandwich and some milk
cereal and milk
a fruit smoothie

Add more post-run snacks to this list. Click EasyEdit to start typing.

Even an ice cream cone isn’t bad. If your stomach simply can’t handle food, two cups of a high-carb sports drink will do. But don’t wait! Finish your run, stretch, then immediately eat and drink something.

Post a comment or question about post-race eating.

Before a Run

Anonymous — Tue, 20 Jun 2006 17:06:08 CDT

Before every regular run, drink a little something (water or a sports drink, for example) and have a small snack. Experts say eating in the hour before a run can boost performance, especially if you choose foods high in carbohydrates, which are quickly digested and absorbed into the blood stream. Stay away from simple sugars (candy, for example) that cause your blood sugar levels to spike, then drop.

Some good snack choices:

raisins
half a banana
half a bagel
an energy bar
a little cereal

What’s your favorite pre-run snack? Click EasyEdit to add it to the list.

Training

Anonymous — Thu, 15 Jun 2006 20:19:38 CDT

If you're preparing for a marathon, your life is going to be all about training: coming up with a plan (and sticking to it!), running on your own or with a group, and working hard to stay injury free. This section deals with issues that will help you on the road to race day.

Training Tips

Training Plans
Training Clubs and Groups

Dealing with injuries

Common Injuries
How to Stay Injury Free

Something not covered here? Click "Add a new page" and start a new discussion.
(Need help? Click here.)

Shin splints

Anonymous — Thu, 15 Jun 2006 20:18:16 CDT

Shin splints are the result of tired or stiff calf muscles straining or pulling on tendons. Beginning runners are the most susceptible to shin splints because they tend to run in poor-fitting shoes and on hard surfaces, like concrete.

Symptoms are mainly pain in the shins at the start of the run or early morning. Once the muscles are loosened up, the pain often diminishes or even goes away entirely. Basic treatment includes icing the shins for about 15 minutes three or four times a day and resting. If things don’t improve in a week or so, see your physician.

What do you do to prevent shin splints when you run? Post a comment.

Plantar fasciitis

Anonymous — Thu, 15 Jun 2006 20:17:24 CDT

Plantar fasciitis is an overuse injury affecting the sole of your foot. It occurs when you’ve inflamed the tough fascia, or tissue band connecting your heel to the base of your toes, often because you have tight calf muscles, flat feet or very high arches. Symptoms include pain in the heel that may radiate down toward your toes. When you have plantar fasciitis, the pain is usually worse when you first step out of bed in the morning, because the plantar fascia tightens up overnight, or when you begin to run.

Self-treatments include icing the area for about 15 minutes three or four times a day and stretching your calf muscles several times every day. Take a day or two off from running if needed. If things don’t improve in a week or two, see your physician.

How did you treat your plantar fasciitis? Click the "comments" tab.

Shoes, Clothing and Gear

Anonymous — Thu, 15 Jun 2006 20:16:03 CDT

One of the great things about running as a sport is that it doesn’t involve a lot of expensive clothing or equipment. All you really need is a good pair of running shoes and maybe a running watch. That said, there are various other types of clothing and gear that will definitely come in handy if you’re running all of the miles needed to train for, and complete, a marathon. What gear do you really need? Consider:

Clothes
Shoes

Watches for runners

Heart rate monitors
Water bottles
Gel belts

Recommend other essential running gear or accessories: Click EasyEdit to add a description or review to this page.

Post a comment about your favorite stuff: What can't you run without?

Properly fitting running shoes that fit your foot type are the most important thing to purchase. Do not skimp here. Plan to spend at least $50 to $80--or more!--and purchase them at a specialty running store where the clerks will be knowledgeable about fitting running shoes to your body and foot type.

You may think your old gym shorts and cotton T-shirts will be fine for your workouts, but consider purchasing technical running apparel. It truly makes a world of difference. Basically, technical apparel moves the sweat away from your body, where it can evaporate more quickly. This means your clothing won’t be as wet, and you’ll feel drier and more comfortable.

Start with a Healthy Diet

Anonymous — Thu, 15 Jun 2006 20:15:20 CDT

While it’s important for everyone to have a healthy diet, it’s even more critical for those who are exercising regularly because your body really needs the fuel that a healthy, balanced diet provides. If you eat too many chips or cookies or drink too much beer, it not only may make/keep you chunky, but it will deprive your body of the complex carbohydrates, protein and even healthy fats it needs to be at peak performance. All of this means you probably won’t be able to run quite as fast or long as you might otherwise.

So remember to eat three meals a day or five to six smaller ones every few hours. Do not skip meals, especially breakfast. Make sure your meals have more fruits and vegetables than meat and breads/potatoes. When you do eat meat, choose lean meats, poultry, fish, beans, eggs and nuts. Bread products should be whole grains; dairy products are best low-fat or fat-free. Desserts aren’t evil, but eat them in small portions. As always, consult your physician or nutritionist for the marathon eating plan best for you.

The Long Run

Anonymous — Thu, 15 Jun 2006 17:37:54 CDT

The cornerstone of any marathon training plan is the weekly long run. Depending on how much and far you have run in the past, you’ll start with a long run--about six or eight miles--and increase it by one or two miles each week from there. Typically, every third week you should drop your mileage a little to give you some strength to surge farther and farther the next two weeks. Most beginners should top off at two or three long runs of 20 miles each before beginning to taper for race day.

When you do long runs, the general rule of thumb is to run them one to two minutes slower per mile than you plan to run on race day. The purpose of the long run is to get you used to being on your feet a long time, not to train for a certain pace. One of the biggest mistakes people make is to run their long runs too fast. Some training plans will tell you to pick up the pace a bit in the middle, or for the last few miles, to get used to running when you’re really tired. That may be fine, but if you’re a beginner it’s best to stick with just running those miles at a slow, even pace.

See also:

Speed Training
Training Plans

Clothes

slowmo — Thu, 15 Jun 2006 11:22:06 CDT

Many marathons are held when the temperatures will be in the 50s to 60s, and the bulk of runners will be comfortable wearing shorts and a short-sleeved shirt or singlet (no sleeves). So if you’re shopping for marathon-day attire, this is your best bet. But since you never know what Mother Nature will dish up, and you may be training for months ahead of time in colder weather, it’s a good idea to also purchase tights, long-sleeved shirts, a hat, gloves and jacket/vest.

See:

Outerwear
Shirts
Shorts
Socks
Tights