Yet Another Cycling Forum

General Category => The Knowledge => Health & Fitness => Topic started by: annie on 30 November, 2008, 11:03:36 pm

Title: Running a marathon
Post by: annie on 30 November, 2008, 11:03:36 pm
I know at least one person on the forum that has run a marathon or two.

Any tips for a first timer?

Edinburgh in May :-\
Title: Re: Running a marathon
Post by: andygates on 30 November, 2008, 11:07:40 pm
Just halfs here, slow ones at that.  Marathonners tell me the full monty is quite different...
Title: Re: Running a marathon
Post by: cometworm on 01 December, 2008, 12:15:18 am
One thing. And one thing only.

Do

Not

Skip

The

Long

Runs.

Whatever else you do, or don't do, make sure you do the long training runs. They're amazingly difficult to get time for in a normal, busy adult's life, especially if you're a bit of a procrastinator, like me.

It's the difference between finishing with a sense of accomplishment and elation, and limping home after 5h 15m of sheer unadulterated misery. Speedwork, lucky running socks, hydration strategy, walking breaks, whatever. Nothing else matters. Do the long runs.
Title: Re: Running a marathon
Post by: groucho on 01 December, 2008, 09:25:09 am
Find a running partner for those long runs so neither of you dodge 'em.
Make sure your kit - shoes, socks, shorts everything is broken in before the event.
You will have 'tapered down' and will be feeling pretty fit but do not get carried away on the day by going too fast - pace yourself!
Drink plenty.
Don't worry when Elvis or the hippos overtake you. Run your own pace!
Don't keep up with that good looking bloke! Pace yourself!

Pace yourself!

Title: Re: Running a marathon
Post by: Hello, I am Bruce on 01 December, 2008, 09:35:30 am
Do at least one half-marathon race in preparation.  Try to fit in some 10ks too.

Do at least one 20mile training run.  And concentrate on building up distance (not speed) during your training.

Taper before the race.

Train regularly, but you don't need to run every day if you are cycling good distances.

Cut back a bit if you feel an injury coming on.  Stretch regularly.  See a sports physio if you think there are problems.

Enjoy it! 
Title: Re: Running a marathon
Post by: annie on 01 December, 2008, 12:10:48 pm
Lots to think about, thank you.

I regularly run 6-9 miles and a few weeks ago started to run 11 miles once a week.  I missed that 11 miler on Sunday as I was recovering from the audax on Saturday.

I intend to keep plugging away with the base miles, come rain or shine.  Cycling and the gym on top of that, also swimming and yoga. :-\
Title: Re: Running a marathon
Post by: mrcharly-YHT on 01 December, 2008, 03:33:59 pm
I've only done halves, and no longer run as it was affecting my hip.

However, I did manage 2 great north runs, and about 3-4 halves in training.

I learned this:

10 miles is easy, the last 3 hurt.

Getting tendons and joint's toughened up is the main thing to do when training. I did my runs barefoot, and it was easy until the downhills, then not having padding really took it out of my knees. I think it would have been a stroll if I'd worn good shoes.

The big events are very slow. If you want to run a 1hr50 in the GNR, you'd better be capable of a 1hr40 on a clear road.

You can do a half with no training if you take an energy drink or powder with you. But it is an awful lot easier if you actually train.

Don't try adding (white) maltodextrin powder to an ordinary bottle of water while running. Most of it will end up all over your face and you will like you've been snorting gack.
Title: Re: Running a marathon
Post by: Wendy on 01 December, 2008, 03:37:44 pm
I have a better idea.  Don't run one, skate another one like Berlin.  Not only much faster and less strain on the body, but you'll be able to skate another one the next day, unlike most of the runners.  LOL, OK, just kidding.  I'm in awe of anyone able to run a marathon.
Title: Re: Running a marathon
Post by: Maffie on 01 December, 2008, 07:45:56 pm
I cant run for toffee but just wanted to wish you well in your training  ;D
Title: Re: Running a marathon
Post by: simonp on 01 December, 2008, 07:59:35 pm
Lots to think about, thank you.

I regularly run 6-9 miles and a few weeks ago started to run 11 miles once a week.  I missed that 11 miler on Sunday as I was recovering from the audax on Saturday.

I intend to keep plugging away with the base miles, come rain or shine.  Cycling and the gym on top of that, also swimming and yoda. :-\

"Flexible you are"
Title: Re: Running a marathon
Post by: annie on 01 December, 2008, 09:01:27 pm
Lots to think about, thank you.

I regularly run 6-9 miles and a few weeks ago started to run 11 miles once a week.  I missed that 11 miler on Sunday as I was recovering from the audax on Saturday.

I intend to keep plugging away with the base miles, come rain or shine.  Cycling and the gym on top of that, also swimming and yoda. :-\

"Flexible you are"


You bad man.

Yoda?? :-*
Title: Re: Running a marathon
Post by: teethgrinder on 01 December, 2008, 09:22:43 pm
Lots to think about, thank you.

I regularly run 6-9 miles and a few weeks ago started to run 11 miles once a week.  I missed that 11 miler on Sunday as I was recovering from the audax on Saturday.

I intend to keep plugging away with the base miles, come rain or shine.  Cycling and the gym on top of that, also swimming and yoda. :-\

"Flexible you are"


You bad man.

Bad man, you are.

Yoda?? :-*


FTFY :thumbsup:


All this advice can be applied to riding the LEL too. Especialy "Don't skip the long runs rides" and run ride at your own pace. Which are probably the most important. The eating and drinking should come naturally.
Title: Re: Running a marathon
Post by: Polar Bear on 01 December, 2008, 09:44:04 pm
A few years now since I did a marathon  :(  Hope this is of some use to you

Get yourself a mag like Runners World.   You need to run a 10 by christmas then up the mileage for your long run by 1 or 2  a week until you get to 20 or 22.  Why did I buy the mag you ask?  Look at the events in the back and pick two or three which fit in with your schedule.  I remember doing events like Watford 1/2 marathon, Rutland mini marathon, Ashby de la Zouch 20 etc.   They are great events because you get used to 'race' conditions and you just feel so good having done an event and got a gong or a t-shirt.   

My regime after new year used to be:

Monday         rest day
Tuesday        progressed from a 4 to a 7 varying my runs home from work
Wednesday  progressed from a 6 to a 13 local road club evening run
Thursday       rest day
Friday           progressed from a 5 to a 10 mile run home from work
Saturday      rest day 
Sunday         Progressed from a 10 to a 22 (not inc the marathon itself)

Weekly mileages went from 25 in early Jan to 52 by mid March.   I then had an easy week, another 52, then taper off ready for the marathon.   In the week before the marathon I did a 15 on the Sunday, 10 on the Tuesday, 7 on the Thursday and nothing then until the event.   Don't be tempted to over train when you feel ill, and don't over carbo-load in the last 24 hours.   :)

Kit:  Get yourself another pair of shoes now and alternate them.  This way you'll have two pairs of shoes broken in and at different wear rates.  The benefit?  Well, if you have a shoe crisis just before the event you can rely on the other pair.    Get socks, shorts, singlets or whatever and wear them.  Get used to them.  Don't use new kit on the day, ever.

Oh, and get some safety pins and / or a tri number belt for your race number.
Title: Re: Running a marathon
Post by: Malandro on 02 December, 2008, 01:09:34 pm
Everything PB said!

There are training schedules available on the RunnersWorld UK website and loads and loads of advice on their forum.

When I ran a marathon in 2005 I made sure I had run at least 18 miles in training 2 or 3 times prior to tapering.  These were hard but on the day of the event everything came together and reaching 20 miles was such a milestone there was no way I was going to let a mere 10K more beat me.   

The secret is good preparation and to just aim to enjoy yourself, no more.  You'll have an idea of a time but no use beating yourself up if it slips during the race.  Your first race is a personal best so you can always aim to beat it some other time!

Good luck. 
Title: Re: Running a marathon
Post by: nightrider on 04 December, 2008, 08:08:18 pm
Is there a running club/Jogging club near you ? If so ask if you could train with them.11 miles is not that far of a half marathon,is there one you could enter soon ?Try to get used to drinking while running,its not as easy as it sounds.Gradualy increase the long run over the next 12 weeks up to aboult18 miles or so.Plus do another longish run of about 7-9 miles mid week if you can.Every 4 weeks or so ease off a bit.Run on grass ,parkland if you can.Carry on cycling its easier on the joints.Enjoy yourself :)and good luck.
Title: Re: Running a marathon
Post by: geraldc on 04 December, 2008, 08:48:24 pm
I've done 4 or 5 half marathons, and 1 full.

Get your name printed on the front of your running shirt. Spectators actually bother to read the name and shout out encouragement directly at you. In the final couple of miles, the fact that someone is calling your name is a great spur.
Title: Re: Running a marathon
Post by: simonp on 04 December, 2008, 08:55:56 pm
Even better - you can describe your mood as you run!

Boomer Dog LLC: Alpha Wear: T-Shirts (http://www.boomerdog.com/tshirts.htm)
Title: Re: Running a marathon
Post by: Gus on 06 August, 2014, 05:24:59 pm
I'm going to bump this tread.

After loads of talking and fun this weekend with fellow riders from last years Africa trip,
I've decided that my next goal will be Edinburgh Marathon 2015.  :facepalm:

I have 9 months of hard training and weightloss ahead of me  :o
I'm not unfit but just overweight obese. Any good advice other than those posted will be appriciated.  :thumbsup:
Title: Re: Running a marathon
Post by: CrazyEnglishTriathlete on 11 August, 2014, 10:51:30 am
I started running as a side line to cycling at the end of 2011 and ran my first marathon in 2013.  I still run, as a side line to cycling.  If that's your plan, then read on, if not, pick up Runners World.

There are three things that you need to run a marathon.

1) Aerobic fitness - as a cyclist you will be aerobically fitter than a runner, especially if you ride up a fair number of hills.
2) Endurance - ditto - because cycling doesn't bash your body about 100 times a minute as your feet strike the ground - you can ride for several hours and still walk afterwards - something that is very difficult to do if you run for such a length of time.
3) Have a good running technique.....

That's the hard one.  Now for my dislike of the advice that tends to be given by running magazines.  They assume that you are going to achieve (1), (2), and (3) by running.  But if you cycle 2 -3 times a week and you run four times a week you will have no chance for rest.  Also, if you run four times a week you will have a maximum of 48 hours to rest those poor legs (and the rest of your body) from bashing the ground 100 times a minute.  Also, on the shorter runs that they suggest you have more chance of getting away with a poor running technique and developing habits that will injure yourself.

For the running technique start off by getting the rights shoes.  I go to a serious running shop (Alton Sports) where they video you running and make sure that you have shoes that support you in the right way when you are running.  Second - follow the advice repeated many times above

Do the long runs. 

In fact, that is all I do. ( I have a long term injury where the tendons at the top of the inner leg attach to the pelvis (one of those things that generally go under the term a 'groin strain'.  Running makes this injury complain, but after four or five days its fine.  In fact running once a week seems to strengthen that area.  But that stops me from following the runners weekly approach of 4 runs a week).

Its on the long runs where you will get into a good balanced run.  You will also test those muscles which cycling doesn't reach, typically the ones that give sideways stability.  You will also find that that 100 times a minute bashing jars up the body and the long runs build the endurance that help you deal with that.  If you are just starting out that long run might just be 2 miles (that's where I started in November 2011), but then builds progressively from there.   I'm a few weeks into building up to my next running challenge, which is more than I thought it was going to be as they've upped the distance this year from 33 to 45 miles).    So this morning was a 14 mile run (after 7, 9, and 12 in the previous 3 weeks).  In my previous training pattern I would have dropped back to 12 miles next week and then progressed with 14, 17, and 19, to gradually build up my body's tolerance to running and deal with point 3 above, but this time, knowing my running legs a bit better, will progress to 17 next weekend.

The final bit is stretching.  I'm not a big one for stretching after a bike ride but am very discipline after running - because of the 100 bashes a minute factor the legs can get quite badly jarred and the muscles tense up accordingly.  So this morning after nearly two hours running I spent 25 minutes stretching.  Mostly hamstring and quad stretches, a few calf stretches, some specialised stretches taught to me by a physio for my dodgy groin and then a foam roller to ease out the tension in the IT band (that bit that goes down the side of the leg and isn't used much in cycling but is critical for running).

But running will still be a sideline to cycling - the big goal is Paris-Brest-Paris in 2015.
Title: Re: Running a marathon
Post by: Polar Bear on 11 August, 2014, 10:56:02 am
Stretching and warm up before running too.   All too easy to get a strain after a few minutes running which puts you out for a couple of weeks.
Title: Re: Running a marathon
Post by: Gus on 14 August, 2014, 08:14:11 am
Thanks for the advices  :thumbsup:

I'm stretching several times a day at present, getting back into my routine with stretching before meditating to easy the the body.
Right now I'm walking for ~5 minutes then jogging a couple of minutes before trying to up the speed to actually run.
Title: Re: Running a marathon
Post by: Polar Bear on 14 August, 2014, 08:23:40 am
Personally I would never jog.  Walk or run at whatever pace you can manage.   It doesn't take many weeks to get to 5k continuous running just by persisting but not overdoing it.

Tip:  Don't time yourself until you can run 5k without stopping.   You'll just be heaping pressure and expectation upon yourself.
Title: Re: Running a marathon
Post by: greenmeansgo on 14 August, 2014, 09:11:24 am
My tips from training for a marathon in April:
All the best! Crossing the finishing line was an awesome feeling!
Title: Re: Running a marathon
Post by: Chris S on 14 August, 2014, 09:33:18 am
http://www.amazon.co.uk/Lore-Running-Tim-Noakes/dp/0873229592/ref=sr_1_1?s=books&ie=UTF8&qid=1408005175&sr=1-1&keywords=tim+noakes
Title: Re: Running a marathon
Post by: Gus on 14 August, 2014, 07:16:41 pm
Thanks again for the advices.