Athletic Trainer and Training Tips

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Training Tips

So you want to run a marathon? Here are a few necessities before you start.

Your weekly mileage should be at no less than 30 miles per week.
Allow 12 weeks before your selected marathon.
Increase overall weekly mileage by no more than 10 percent each week.
Pick a fairly flat course for your first-time marathon.
Practice your training runs with gels and hydration products that you will use on race day. Do not try anything new during the race.
Allow yourself a rest week every 3rd week. If you are running 14, 16, then 18 miles for your weekly long run, go back down to 12 or 14 on the third week, then increase from there.
Do not change anything for race day that you have not tried in practice -- no new shoes, inserts, clothing, etc. Make sure that you have done at least one long run in whatever you are going to wear.
Try to get in at least three 20-mile training runs before the marathon. Make sure your final 20 miler is a minimum of two weeks prior to the race.

Hal Higdon has an excellent training program for beginners, intermediates, and advanced runners on the Chicago marathon website.

Jeff Galloway also has a program that his been used by many over the last 20 years. He has two books -- Galloway's Book on Running, and Marathon. We carry both.

Good luck, and call us if we can be of any help. (417) 882-5590 or ridge1@mchsi.com

NOW AVAILABLE AT RIDGE RUNNER SPORTS!

(417) 882-5590

Come in or call, and we can ship the book to you.