Marathon Training- The Long Run

With about a month to go, you should already be in the middle of your long training runs, slowly increasing your mileage each week or two.  Whether your training for the full marathon or the half marathon the long run is a test of your endurance and of the equipment and fluid/food intake you’ll be using on race day.

For the Full Marathon you’ll want to gradually increase the long run to 18, 20, 22, 24 miles with a taper about 2-3 weeks before race day.  Some people think that as long as you do at least one 18 miler a few weeks before race day that you’ll be able to complete the full.

For the Half Marathon you’ll want to gradually increase your mileage from 6, 8, 10, 12 miles with a taper of about 2 weeks before race day.  At least get one 10 miler in a couple weeks before.

These training runs are for you to test your endurance as you build up towards your goals.  It’s a time to test what gels or GU’s will work for you and what drinks water or fluids work and not upset your stomach.  It’s also a good idea to try the drink that the race provides at the water/fluid stops to also see how your body responds to it.  For the Santa Clarita Marathon, PowerAde is provided and for the Full Marathon Runner’s Lane will provide Tri Berry flavor GU near miles 14, 18 and 20 and 23 on the return.

Use your training runs to test the clothing and shoes you’ll be wearing on race day.  Race day is NOT the time to wear your brand new shoes and clothing.  You’ll want to do everything you can to prevent chafing and blisters for your race.  You can get lubricants like Body Glide, Vaseline, Aquafor to help prevent the skin on skin contact that causes chafing and blisters.

 

 

Prepare well and you’ll do well on race day!

 

By: Dennis Lebman

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