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Uncategorized

How to Pick a Marathon

Are you overwhelmed with choosing a  marathon? It’s no wonder because there are over 800 marathons in the US alone, according to Running in the USA. How do you go about choosing the right race for you? Here are some things to consider:

WHEN: Narrow down your race date first. If you can’t pick a date, at least narrow the timing down. Take into account your family schedule, work commitments and holidays. I find it easier to search for race options once I’ve picked my marathon month. Also, consider your training schedule – you may not want to run a September marathon if you have to run huge mileage in the August heat and humidity.

COURSE: Terrain, elevation and elevation change are also important factors to consider. Know your running strengths, and decide on a race that is good for these strengths. Some courses are pancake-flat, like the Chicago Marathon, and advertised as super fast. Other courses are net downhill, like Steamtown. Both courses can be fast, but speed isn’t guaranteed. I like marathons with rolling hills. Think also about specific course characteristics – some offer shade and protection from the sun. Many spring marathons along the east coast can be windy, which makes for a challenging race day.

COURSE SUPPORT AND SWAG: All marathons offer support on the course, which can include water and sports drinks, fuel and timing clocks. It’s important to know when these are offered so you can have a fuel plan. Be sure you practice your long runs with the sports drink used on the course. Some races also offer on-course entertainment that can help the miles pass. Besides finisher medals, more races are trying to give runners an entertaining and unique experience. Some races are known for their post-race parties (Rehoboth Beach has a great one!) Most races give shirts and some races offer specific finisher items such as hats or glassware. These runners are showing a spiffy blanket from the Richmond Marathon.

LOCATION: Hometown marathons offer easy logistics and are usually the most affordable. A local race can be easy to plan because you can sleep in your own bed. Reducing stress can help you focus on the race. On the other hand, traveling to a race can be a great way to see different areas. 

SIZE: The size of the marathon refers to the number of participants. A larger marathon may offer more on-course support due to the increased resources.  Running with tens of thousands of runners offers comradery and can help the miles pass quickly. Depending on your pace, you may find yourself running some miles alone in a smaller race, but smaller races can provide a more intimate experience. Larger marathons are typically found in larger cities, so decide if that’s important. Keep in mind that larger-city races often require you to register early, months ahead of the race.

TECHNICAL: Is the course USATF-certified course? This matters if you’re trying to qualify for the Boston Marathon. Boston-qualifying races will usually advertise this and you can check on Boston’s site.

COST: Races can be expensive, however, they often offer early registration discounts. When considering cost, take into account travel and housing fees. It isn’t worth traveling to an inexpensive race if you have to fly there or if the race is in an expensive city.

NEED MORE HELP? There are a number of websites that can help you narrow down your search. One of my favorites is Marathon Guide. This site allows users to search by date and includes previous results. You can also read comments by other runners who have raced the marathon you are considering. Another excellent website is Find My Marathon. This website includes course profile information and it assigns a score to each marathon that can help you determine your best option for getting a PR or Boston qualification. Another great site is Running in the USA. This site offers an interactive map of upcoming marathons. All three sites are great resources for picking your marathon – whether you are a newbie or seasoned marathoner. But nothing beats talking to other runners! 

Are you near the RUN717 area? Check out my list of local marathons here!

Categories
Training

12 Weeks To Boston – All About Weekly Mileage

Last Monday was 12 Weeks to the Boston Marathon.

I am running Boston, and I love this part of the training cycle. Despite the challenging weather, I love seeing my weekly mileage increase.

Your weekly mileage is the number of miles you run in each week and it is one of the most important parts of marathon training. Simply put, more mileage builds your aerobic system (your engine). The more you run, the better you get at it. You become more efficient, and use less energy per step. Just like anything else, the more you practice, the better you get!

The marathon is mainly an aerobic event, so the more your aerobic capacity you have, the better you will perform. The best way to do this is to run at an aerobic pace- which is your easy, relaxed pace. That is why I stress to my athletes, run your easy days easy!

So, for a marathon, how many weekly miles should you run? Anywhere between 25 and 125! Helpful, right? Personally, I peak at just over 100, but it took me years to get to that. I will also add, that is my PEAK mileage, not my average.

Everyone’s journey to the start line is different. When I help runners train, I look at their running history, training background, age, injury history, overall health, goals, and their personal responsibilities in order to determine what would be best for them. We are all individuals and our bodies work differently. I know I respond well to high mileage but some people cannot handle the pounding, nor do they have the time.

When determining your weekly mileage, take an honest look at your current level and time. Try to increase for 1 or 2 weeks, but then remember to have a recovery week. Just like we need easy days, we need easy weeks too!

Do you have questions about weekly mileage? Contact me.