Potholes: Top Ten Pitfalls for Half-Marathoners and Marathoners
Believe it or not, it’s really just days away; the 8th edition of the Oklahoma City Memorial Marathon. It’s fitting now to mention some common hazards to avoid, and general strategies to remember, whether you’re racing for a personal best or hoping to finish your first race at this distance. Don’t let a over-zealousness here, or a slight omission there, diminish the impact of all those miles spent training.
1. Running too far the weekend prior to the race. Most exercise physiologists recommend a day/mile recover after a hard race, meaning no “intense” running for 13 days after a half, or 26 days after a marathon. As well, don’t run more than a third the number of miles of your race for the last week.
2. Not staying off your feet enough the day before the race. The more time you spend on your feet, especially concrete-based floors, the more tired you may feel out on the race course the next morning. Of course, life must go on, but be good to yourself starting two days out.
3. Not hydrating enough. Sip, not gulp, plenty of hydrating fluids the day before and morning of the race. If temperatures or humidity are forecasted to be high, be especially diligent. If the warmth and humidity are present on race day, make sure to take a few sips (about 4-5 ounces) at every water station (they appear every two miles to mile 19, then every mile). You can’t perform your best at distance if you wait to “feel” thirsty before having your first liquids.
4. No game plan. You don’t have to be competitive to benefit from a race strategy. Doesn’t need to be scientific or extensive, but you should know what you’re capable of before race day and set your pace accordingly. “I’m simply going to run how I feel” can be a dangerous pre-race phrase, as the pomp and pageantry that comes with raceday can offer a sense a euphoria, and that adrenalin sets a too-quick pace for us sometimes, without us realizing it. I’m a big fan of the hoopla that comes with marquis events such as the OKCMM. You can capture all this excitement, and still run your best. If it’s your first half or full marathon, a good rule of thumb is to make sure you’re not running faster than your quality, controlled training pace. Almost purposely HOLD BACK a little for the first half of your race, and as you build momentum from feeling good as the miles click off, you can always gradually speed up in the latter stages of the race if it feels right. Very often, running faster miles early in a marathon-while seeming to ‘bank’ time for later-results in slower finishing times. Remember, once the tank’s empty, it’s a lot more of an effort to keep the same pace than actually starting out more measured and running a “negative-split” race (faster last half than first)!
5. Not going through race packet. As there’s no race-day packet pickup, a big concern is erased. However, taking the time to check your race packet, test your ‘chip’ at the Expo for activation, and read through important race instructions can save valuable time race morning, and moreover, alleviate stress and add to your general feeling of confidence.
6. Over-dressing for the race. It’s natural to want to be comfortable before the race, but if you’re a bit chilled, that’s good. The act of running warms you up, and if you pile on the clothes, this leads to an overheating mode and inefficient running. If cold before the race, layer lightweight clothing, and once you warm up, either throw it to someone at the start or along the course. If-like me-your hands are easily cold enough to hinder your running, think about some lightweight gloves that you won’t mind throwing away later on the run. Likewise, if it’s shaping up to be a warm day, dress accordingly. Have a few gameplans where attire is concerned. Remember, more important even than that special outfit you’ve planned to wear is being confident once you’re out there, and clothing can play a big part.
7. Trying something NEW on race day. Race morning is not the time for experimenting….no new shoes, socks, sports drinks (Powerade is the designated sports drink April 25th), gels, sportsbras, singlets or even shorts that you’ve not run in before. Experimenting should ideally be done during your long runs prior to race day, not during your race experience.
8. Lining up in the wrong area/pace group. Back to the game plan; if it goes out the window and you start with a friend who’s much faster than you, the results can be ugly! Remember, you’ve shown discipline daily to get to the starting line, so what’s one more day of it. This golden rule of starting composed and under control is broken more than any other, so whether a first-timer or veteran, have the patience to run with fervor, but under control.
9. Letting uphills psyche you out. Nothing is bemoaned more than the elevation of a marathon course, or that days’weather. As for hills, approach them with confidence; if you possess strong CORE muscles (abdominals, lower back and hip flexors) you can stay steady by focusing on a tight core area, recruiting your arms to assist, and fighting the urge to sprint, just to get it over. If you lose control on the uphills, it can take a toll down the road. Stay composed, and unless your forte is the uphills, plan to let yourself go a little by leaning into the downhills, and relaxing your hip flexors and lower body.
10. Not giving yourself enough credit for your effort. I can’t emphasize this enough. Not only does this “kinder, gentler” approach to running-or run/walking-allow you to savor the journey, and appreciate not only what it takes to succeed on raceday, but to get there at all. We’re very fortunate to even be able to approach such a lofty goal, and your drive and stick-to-itiveness shown, no matter what level of ability you possess, is not to be downplayed. Sometimes it’s hard to keep it all in perspective, especially when surrounded by athletes who’s efforts seem so much loftier (again, whether a 3 hour or 8 hour marathoner, the most important benefits are reaped by all) than your own. If you step back, however, and realize you have just completed-in the marathon-a feat recently ranked the 7th most difficult individual athletic endeavor, you’ll realize that a silent pat on the back (“All right, I really did it!”) is more than in order. Humility is the most noble of traits, but not ‘beating yourself up’ over a finishing time a few minutes slower than hoped for, or finishing further back in the pack than desired, is just as important to making sure the lessons learned from this endeavor are as positive as your effort deserves.
MARATHON UPDATE:
Relax, relax, relax!!! This doesn’t only mean physically, but take a load off your mind as well. If you’re feeling lethargic, having cut your miles down for taper week and sensing you’re becoming big as a house, don’t worry; you’re NOT! As most training schedules call for no more than a 5-miler this week, if this doesn’t feel like enough, spend some of that extra free time on the floor with light stretching, extra attention to breathing and very easy calisthenic work, as in yoga or pilates(nothing though you’re not used to doing.) This all promotes circulation, which gives the same physical sensation as running, and satisfies that urge to move. Don’t eat disproportionately, but be sure not to eat sparsely, due to less exercise the last week. No training benefit from extra miles is gained, and in fact, the more time spent off your legs (as mentioned above) the greater chance of a RUN TO REMEMBER April 25th. Patience shown this week is as important as the discipline you’ve shown these past months. I wish everyone the race of your life next Sunday, but more importantly, a day you’ll never forget, and for reasons that far transcend the sport of running. I’ll have a retrospective of the Oklahoma City Memorial Marathon next Tuesday, with quotes from those who will be participating on all levels. I hope you’re part of the celebration.
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