1. Pace
The best way to run your fastest possible race is by starting out at the pace you can maintain the entire race. So run the first mile at the pace you expect to average for the whole marathon. You can't put running time in the bank. You will end up losing more time in the end than what you gained by being "ahead of schedule" in the beginning. No matter how strong your will is, the metabolic condition caused by running too fast too early will force you to slow down during subsequent stages of the race. While it may feel easy, especially in the marathon, to run the first mile of your race at the same pace as the last, your patience will pay huge dividends during that last mile. Ideally, the second half of your race should be equal to or slightly faster than the first half. This requires accurate knowledge of your fitness level, confidence to stick to your plan when others have taken the early pace out too fast, and a good dose of self-restraint. Your workouts are invaluable for providing you with knowledge of your fitness level and for predicting your average race pace.
Stay tuned for my next 9 Tips!
My Top 10 Tips for Marathon
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2. Sugar
Research has shown that fatigue can be delayed if carbohydrates (glucose) are consumed during exercise. The carbohydrates should be easily digestible so they are absorbed quickly into the blood. Carry Gu packs or pick them up at an aid station and start ingesting them before you feel fatigued.
Stay tuned for my next 8 tips...... -
Keep 'em coming!
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3. Hydrate Fool!
Water is vital for many chemical reactions that occur inside your cells, including the production of energy. When you sweat, you lose body water that slows metabolic rate. Your blood volume also decreases and becomes thicker if you don’t replace fluids. The result is a lower stroke volume (the amount of blood pumped by your heart per beat), cardiac output (the amount of blood pumped by your heart per minute) and, ultimately, a decreased oxygen delivery to your muscles. Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss. -
4. BodyGlide
When you run for long periods of time, you can get chafed in places you don’t want to get chafed, which can make the marathon miserable. Apply BodyGlide before the race to any place that will be rubbed up against, such as inner thighs, nipples, below your armpits, your soul. Be liberal with the application! Ain't nobody looking you up and down that close anyhow, get over yourself. -
"Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss."
Wrong.
http://bjsm.bmj.com/content/early/2013/09/20/bjsports-2013-092417 -
wow real ground breaking stuff there.. that's like the same stuff that's been reprinted in RW for 50 years.
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5. Nothing New
The day of the marathon is not the time to do anything different. Wear the same clothes and shoes you have been wearing in training. Don’t buy new shoes to wear in the race. Nothing—not even your underwear—should be new.
Stay tuned for more tips! -
6. Training
5x18 is the only way to guarantee that you'll break 2:55 in the 'thon.
More great info coming soon! -
7. Take a selfie at the start of the race. Bonus if you can sprint out and take a selfie infront of the leaders
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rcjason wrote:
6. Training
5x18 is the only way to guarantee that you'll break 2:55 in the 'thon.
More great info coming soon!
Everybody, I DID NOT post this tip #6. Somebody is illegally posting under my username. Be very wary of following this advice.... -
rcjason wrote:
rcjason wrote:
6. Training
5x18 is the only way to guarantee that you'll break 2:55 in the 'thon.
More great info coming soon!
Everybody, I DID NOT post this tip #6. Somebody is illegally posting under my username. Be very wary of following this advice....
OMG, I totally did not post this. 5x18 is the only training method to use, period. Why is this guy using my name? How do I fix this? -
rcjason wrote:
rcjason wrote:
rcjason wrote:
6. Training
5x18 is the only way to guarantee that you'll break 2:55 in the 'thon.
More great info coming soon!
Everybody, I DID NOT post this tip #6. Somebody is illegally posting under my username. Be very wary of following this advice....
OMG, I totally did not post this. 5x18 is the only training method to use, period. Why is this guy using my name? How do I fix this?
I don't know who any of these guys are. I'm the real rcjason. More tips coming up! -
8. Getting Your Cool Participation Medal
Split the 'thon into 34 second 100m segments so you can run a killer 4 hour race! Then you can show everyone your cool participation medal! -
9. Be and Act Positive and Confident
One of the distinguishing characteristics of successful people is their unrelenting ability to remain positive, even in the face of negative circumstances. You often cannot control what happens to you, but you can control how you respond to what happens to you. Remaining positive when details before or during your race don’t go as planned will go a long way to keeping you calm and helping you to run a great race. If you go into the race thinking you’re not going to do well, you likely won’t. Even if your training hasn’t gone as well as you wanted, you’re not feeling well, you just broke up with your boyfriend or girlfriend, or whatever the negative case may be, when you step to the starting line, remove all negative thoughts and replace them with positive ones. You owe that to yourself. When you are at the starting line, none of those negative things matter. The only thing that matters is the run in front of you. So carry yourself with confidence. -
10. Pre-Race Dump
Take a dump before the race or you're in for a world of hurt. -
11. If you are running a marathon on a track and get lapped, don't panic! There is still a definite chance you can come back to win.
That was a bonus tip, more coming! -
Dropping a deuce on the course is also fine.
rcjason wrote:
10. Pre-Race Dump
Take a dump before the race or you're in for a world of hurt. -
12. Cutting the Course
Why run for five hours when you can run for four? Pretend that you didn't take a pre-race dump and run toward a porta potty. Run past the porta potty and jump into a taxi. Take it to a block away from the finish line, dump some water over your head, and claim your Cool Participation Medal! -
In all seriousness, this is pretty good stuff. Do you have a facebook page I could like?
