Top 5 Marathoning TipsBY STEVE LONG

1. Know why you are doing what you’re doing…

Motivation

Changes Setbacks, injury, illness, fatigue

To become better

So you don’t make mistakes

Creates independence

Help others

Because it’s the right thing to do!

2. Long run

Glycogen (energy) depletion Training effect: empty the tank, so when it fills up, it fills up a little

more

Psychological depletion Training effect: understanding and experience with longer bouts of

running

Blood lactate accumulation Training effect: your body becomes more efficient at reusing lactic

acid as a fuel source.

Other biomechanical & physiological benefits Joint strength, muscle repair, cellular changes, capillary

development, etc.

3. Recovery

Training effect Repair

Build

More important than the workout

4. Goal setting

Process Goals (i.e. mastering your training schedule, reading about marathoning, eating better for the purpose of marathoning) Help make the process more rewarding

More long term

Future benefits (psychologically and physiologically)

Outcome Goals (i.e. setting a PR, breaking 4 hours, beating your husband) Motivational

Short term typically

End after the marathon (emotional let down)

Shorter goals on your way to longer goals (Half leading up to marathon)

“Success is a journey, not a destination”

5. Have a plan and stick to it

Progression, progression, progression

A plan is more than just a collection of workouts Magazine workouts or through the grapevine workouts

Trains multiple systems (aerobic capacity, aerobic endurance, anaerobic capacity, anaerobic endurance, running economy, etc.)

Individual plans are the best (coaches or knowledgeable people)

Train based on current fitness, NOT goal fitness

Stick to training intensities Faster does not equal better most of the time

Faster may mean way worse

And 1: Keep a training log

And brag!

Digital vs. paper

Motivational

Record of progression

Helps with future training

Keeps you accountable

Visual

What works and what doesn’t

Motivational quotes

Tracks setbacks

It’s proof you did it (time tends to warp accomplishments)

Fun!