Running Online

Finding What Works Best For You

Areas of Experimentation

By
Art Liberman
of State of the Art Marathon Training

One beneficial aspect of marathon training that can't be overlooked is the opportunity to experiment with a variety of miscellaneous concerns (e.g., shoes, nutrition) prior to incorporating them in the actual 26.2 mile event. The long run, in particular, is a great time to experiment with various issues in question. A cardinal rule of marathoning is: Don't try anything new on race day. Thus, don't leave anything to chance regarding the marathon. Use all training runs as opportunities for experimentation.

Various Areas of Experimentation -  Questions That Need Answers

Shoes - Which type of shoes work best for you? Socks - Which type of socks (e.g., thin, think, two layers, various materials, etc.) work best for you. There's no worse feeling in a marathon than realizing that your socks are causing blisters to develop.

Skin-Lube/Vaseline - Should you apply these products? If yes, how much and where should they be applied (e.g., under arms, toes, between legs, nipples, etc.)?

Running Apparel - What type of clothing won't cause chafing? How much and what type of clothing do you need to wear to be comfortable yet not become overheated (e.g., gloves, hat, long-sleeves)? Analgesic Cremes - Do you plan to use these types of products (e.g., Ben Gay, Myoflex, Sportscreme, etc.) during the marathon? Some experts claim that they can't penetrate deep enough to relieve muscular discomfort. Others say that are effective in reducing pain and inflammation.

Pre-Race Evening Meal - What type of carbohydrate meal do you crave (e.g., pasta, potatoes, rice, etc.)? What foods seem to give you the most energy? How much quantity do you need to eat? Are there any foods that you should avoid so as not to cause digestive problems?

Bed Time - What time do you need to retire to get a good night's sleep? Wake-up Time - How early do you need to rise to take care of everything you need to do (e.g., eat, drink, visit(s) to the bathroom, etc.)?

Race Morning Snack - What type of foods work best for you, yielding both energy while at the same time, not causing stomach discomfort or cramps?

Coffee/Caffeine - Should you partake? If yes, how much should you drink and how soon before the marathon? Some research suggests that drinking caffeinated products spares glycogen early in a marathon. The flip side is that caffeine is a diuretic and thus may lead to dehydration. The bottom line is that if you choose to consume caffeine, be sure to also drink other fluids to avoid dehydration. Hydration During the Race - How often do you need to drink during the marathon, and should you consume sports drinks at every aid station? These are some very important questions which will need answers prior to your marathon.

Gel Supplements - Should you rely on these as an supplemental energy source during the marathon? There are many types of gels (e.g., brands, flavors) to choose from now. The key is finding the particular product which works for you. Training runs are great opportunities to decide how many packets you will need to consume during the marathon, when should they be taken (at what mile markers/elapsed marathon time), along with determining whether they will cause stomach discomfort. A final thought... Please dispose of gel and energy wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean!

Race Pace - What is your pacing plan for the marathon? If you wish to run a competitive event, what is the maximum pace you can sustain without hitting the wall?