The NYC Insider's guide to the NYC running is inspired by the thoughts and experiences of a New Yorker who has run the NYC Marathon twice and is now training for 5 Half Marathons - one in each of the five boroughs.
Saturday, February 28, 2009
Training Guide for Running a Half-Marathon
I haven't been running as much as I'd like, so I was relieved to see the article called "Training Guide: Running a Half-Marathon" on the Fitness magazine web site. It promises that if I follow their "complete training plan ... we'll have you ready in just eight weeks." Sounds good to me!
In reviewing notes of advice I received pre-marathon, I came across these nuggets:
Try detour activity bars - there is one made especially for runners called Detour Runner
Another good source of energy for long runs is Luna Sport Moons Energy Chews; they have 100 calories and are available in good flavors like blueberry, pomegranate and watermelon. Six moons have 24 grams of carbs.
Don't try Greens+energy bar - testers at Women's Health hated the taste.
For a bum knee, try the BodyWorksMD DVD series by Dr. Mark Klion and Dr. James Capozzi (ortho surgeons at Mt. Sinai), priced at $40. The first release is just on the knee, and details easy exercise routines to help prevent injury and help rehap injured knees. Most workouts are what you'd get at physical therapy clinic. www.bodyworksmd.com
The application for the 2009 NYC Marathon is now available online. I am still somewhat undecided about whether or not I will be applying via lottery. I guess I could give it a shot and see what happens. Meanwhile, to hedge my bet, I can continue along my original plan of running 9 NYRR races and doing my volunteer duty. We'll see...
I suffered terrible back pain during my second 20-mile training run and during the marathon itself (although, by the end of the latter, the back pain was just one of many problems!). So I've been reading up on how to avoid this as I prepare for my second marathon. One solution seems to make sure that I have a strong core -- so ab exercises will become part of my routine. It's something I need to do anyway for cosmetic purposes, so pain avoidance will be an extra benefit.
I'm actually looking forward to fulfilling the new NYRR requirement for volunteering this year (NYRR members are guaranteed a NYC Marathon spot if they run at least 9 NYRR races and volunteer at one other) - it will be fun to experience the excitement of race day from the other side of the rope!
Here's another reason to drink water before and after your next run: according to study results cited in Fitness magazine, you can get a 30% increase in your metabolism that lasts up to 40 minutes after your workout, just by drinking a half liter of water a day. I'll certainly drink to that!
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