Training Marathon

[Rachael Q]

I thought I would pass on some tips for marathon training that were passed to me, and I have found helpful.

I was originally given to me, when I was learning to run 5km.

Eat some carbs about an hour before you run. I have a peanut butter sandwich.

After you have run, make sure you eat some carbs in the first 45 minutes after a run. You need to replenish the fuel that your body has used up during the run. It helps the recovery of your muscles.

Make sure you dirnk a sports drink during a run, not just water. Drinking too much water can cause over-hydration (there is a fancy name, but I can't remember hot to spell it!

and this was the hardest for me......

after a run spend 20 minutes cooling down and stretching - make sure to stretch arms and shoulders as well, most new runners forget to stretch their upper body.

then have a cold bath, yes you read that right, a COLD bath!

Fill a tub with enough cold water to cover your legs, add 10 iceblocks and then hop in. Relax for 10 minutes.

Then if you wish have a warm (not hot) bath with epsom salts or a warm shower.

The cold water helps muscles recover quicker. And since I started doing this my recovery times have been much quicker. I find it easier to do after runs in summer, but I am getting used to it.

 

[Susan--Ontario]

Thanks for the info Rachael!

I just discovered the carbs after the workout thing and boy does it ever make a difference. It stops the shakes and everything. The cold bath may be a bit tricky for me because I have a half hour drive to where we do our long walks. But after last weeks walk I will try it because my rear hurt a little too much later on that day.

Glad to see we'll have another Canadian represented at this event.

Good luck at training and we'll see you in January!!

 

[plutosmyfav]

I have self discovered the carbs after a work out, too. I did a 10 mile run/walk last weekend and ate grapes after my cool down. It made a huge difference in my shakes and nausea-- I had none!

I had heard about the "ice bath" but haven't tried it yet. I also haven't been diligent about getting carbs in before the workout. Thanks for the tips!

 

[maryliz]

How can you possibly RELAX in a cold bath ???


Mary Liz

 

[Rachael Q]

Actually you get use to the cold bath.

I did the half marathon in Victoria, BC last October and I was really stiff and sore after. We had an hours drive back to my in-laws, and the whole drive I could feel my legs getting tighter and tighter, by the time we pulled in the drive I was actually looking forward to the cold bath.

I have found that it's "easier" if I get in the bath first, then fill it up. I take a book or magazine to read. Filling the bath and then getting in, seems harder!

And my "treat" is once a month I go for a massage. My benefits at work include visits to physiotherapists, massage therapists etc. DH and I worked out I could go 10 times a year before I max out the limit. So the Monday after my longest run of the month I go for an hours massage - she works on lower back, hips and legs.

 

[Tiger Lily 03]

Thanks for the info.

I am not sure about the ice in the bath, but I do usually start out cool any way. I never realized why; it just feels good after sweaty returns. The stretch thing I always try to do as well. You are right. I can feel it tightening as I return home.

 

[Tiger Lily 03]

Oohh, I meant to ask if you have joined our little group of WISH walkers? I am sorry if you have, I just don't remember seeing your posts on the weekly marathon thread.

Anyway, hope to see you there (on the thread and in January too)!

 

[Rachael Q]

I haven't - I sent an email back in January to ???? but my name is not on the "list" so I thought maybe the list was full or something.

I will have to look for the thread.

 

[Tiger Lily 03]

I think the marathon and half still had some openings if you haven't registered for that. You should if you are going to do it. You do need to check out that official race registration with the site linked in the post on top of the WISH thread.

Don't worry about our WISH walker being filled. The list is alive, just not published as our list keeper has had difficulty with like moving herself completely and getting new employment. It will be happening. Just come over and post. If you are already registered to walk in the Marathon, then just jump in with us. We can use all the support we can get here!

I look forward to hearing that you will be joining us and look forward to seeing you on the thread then.