I haven't run a full marathon yet, so the point of running a couple in the fall is to get a some runs that distance under my belt before Goofy. I personally don't want to run a full marathon for the first time as part of Goofy. I've read about people who have been able to finish without running one previously, but I'd rather know what it's like before I subject my body to the Goofiness of 39.3 miles in 2 days.
The Fuel question wasn't really about fueling. I'm planning to start doing a run/walk method again with my marathon training, will that help reduce possible injury since I'll be increasing my mileage?
Thanks for the info about the supplements. I think I'll seriously look into trying it out. My problem with knee injuries has to do with the amount of hills around here that I end up training on. I know they are great for me to gain muscle and speed, but sometimes they make my knees ache!
I think I would back off one of the fulls and run it as a half. Progressing from a half to a full to a Goofy is not much different that an ironman progression in a training season. I understand the need for having one under your belt before Goofy... I used to say no way to folks running their first marathon as Goofy but have since revised that thought pattern a bit.
I really think that running injury free is more about creating a strong set of legs, a great core to push from and running from the glutes as much as the run/walk technique. Having a weakness in any of these areas necessitates destressing and that is where the run/walk comes in.
So ---
Strong legs. Squats, lunges, deadlifts, Oh my!. I work out legs through training. I have moved to full body weight activities more than the club machines to achieve the results. I add hill work (long hour long hills on a treadmill) and 60-90 minute sessions on a spinning bike with lots of resistance.
Core - it's mot your daddy's situps. Have not done one in 4 years. Its all about unstable workouts. Think single leg squats, then do them with the round side of a Bosu ball facing down. Think things like rotator cuff pulls using a band, but supported on one leg. Lots of really cool work on unstable surfaces. I do lots of work on a TRX system. I have owned for over a year and really think they are under rated.
Running from the butt - buns of steel. Cycling out of the saddle, the legs workout from above and hill running all work on the hammies and glutes. These also tend to work on the VMO or inner quad. Strengthening the inner quad is crucial in avoiding runners knee. Running from the glutes is also critical. Many newer runners essentially run falling from step to step. Look at the latest two runDisney print ads. If I can see the sole of your show as you approach me, you are falling not running. This is a sign of a heal striker... and in the case of the print ads a real hear braker. You should hit the ground with your front foot as it is already moving back. It should strike under your center of gravity, not in front. To facilitate this, you must be pulling back as you strike. So a couple great cues are mid foot striking and running from the butt. You will feel your outer foot make contact and the foot collapse inward as a mid foot striker. Likewise, think engaging the butt as you pull back and you will start to land more under your center of gravity.
I ind that running a long hill is a great place to feel these things.
Sorry went long and need to head out the door.
Oh, I am a big fan of run/walk training by the way. I use it personally and run 90% of my longer races using the technique
not sure he liked it......
) so gonna sign up for that tomorrow.
