Well, it’s less that six weeks before the ING-NYC Marathon and even less before others like the Marine Corps Marathon in DC and many of you are trying a long distance race for the first time.  First, let me congratulate you for your fortitude, perseverance, hard work, and dedication to not only attempting this difficult task, but to committing yourself to a healthy lifestyle.  You may have consulted with many experienced runners, other websites, and even some health care professionals or you may be ‘winging it’ to prepare for this event.  Others may be enticed as these races are approaching and might want to consider it next year or one in the spring, like the Long Island Marathon.  That said, I hope I can offer some advice on things you may or may not have considered.

First, my recommendations are offered as a general scientific based suggestion to succeed as one training design may work for one runner, but may be a huge mistake for another.  We are all different.  Runners come in all shapes and sizes and our body mass, aerobic capacity, muscle strength, frequency of training availability, surfaces we run on, cross-training background, and general nutrition are all variables that will enable us to run with a smile, or make us vulnerable to ‘break down’, resulting in injury.  Many problems can be prevented if identified early and adjustments made.  Your program may only need to be tweaked and alternatively, it may need to be tailored a great deal.

Let’s start with rest, a subject one doesn’t think about when considering running 26.2 miles.  Admit it, runners are an obsessive group and you have to be somewhat to do this.  No one wants to stop running, but sometimes this is needed.  Do you run everyday, every other day, do slow long runs on weekends?  The thing to keep in mind is that your runs need to be of a specific intensity (speed), frequency, and duration to promote a physiological change. 

You may have started slow (hopefully approximately four month ago for your first marathon), but too tentatively.  Eventually, but gradually, you are going to have to get out and do some more ’substantial’ runs to build you aerobic capacity and anaerobic threshold.  It doesn’t mean you have to run a marathon distance before as I’ve met many runners who trained at distances no greater than 16 miles before their first marathon. (I did however have the experience of meeting an experienced runner in the starting line medical tent of a marathon who had run a marathon the day before.  He was attempting to run a marathon in every state in one year.  Surprisingly, he was complaining of shinsplints and it’s not something I would recommend.) 

It is possible to run without completing a 22 mile run before, but you need to set realistic goals and give yourself time to make these changes.  Sometimes, these shorter training runs may be beneficial as your body type may not allow you to complete the run without risk.  Make the changes in training first and give your body time to adapt.  This includes rest periods when you’re tired, ill, or are suffering from injuries.  Physiological changes actually occur during the rest periods and you need to give your body ample rest to promote this. 

Questions to ask yourself may be, “Am I so exhausted towards the end of a run that I am compensating or losing form?”  Are you developing pain or experiencing pain that is beyond the common muscle fatigue you get with running? This is different than being ’stale’ or bored with the training, that can occur also.  You shouldn’t be doing only hills or interval runs and you may need to consult with a professional.  All marathons of notoriety offer links to groups or lectures way in advance that provide specific recommendations to help.  Some have groups that are charity based, but also train together, insuring consistency and will counsel you how to finish and enjoy the experience. 

Generally, you should be running about 40 miles per week about one month prior to the race.  You also need to taper this distance as you approach the last week.  Try running the last 10 miles of the course about two weeks before to familiarize you with it.  You can study the elevation on most websites to prepare for hills.  Along those lines, you can train on hills, but this should not be the only route you do.  Vary the pattern you run and avoid the pitch of a road.  Hard cement, the pitch of a road, and uneven surfaces can all lead to bio mechanical errors that may irritate structures in the legs.  Running just 1/2 mile on an irregular path can lead to tendinitis, strains, sprains, or poor form, leading up to stress reactions over time.  I will talk more in the future about specific problems you may encounter from dehydration to black toe-nails, Yucchh!   Have a good day and enjoy the nice weather.