PUBLISHED 09/09/2005
Beginner Tactics
If you're fairly new to running or higher-mileage training--maybe you're attempting your longest race ever this fall?--here are some essentials to keep in mind.
*Shorten your stride. When it comes to form, the most common mistake distance runners make, especially beginners, is they overstride. This tires you out faster and increases injury risk, because you're jarring your body more. A good rule of thumb: Aim for about 180 footfalls per minute while running.
*Spice it up. It's easy to get into a training rut when a big race is coming up because you're afraid to upset a routine that seems to work for you. But a good routine can easily turn too rigid, leading to burnout and loss of motivation. So vary the route, terrain, scenery, distance, pace, and training partners whenever you can.
*Don't worry. Long runs--whether they're 10-milers while training for a half-marathon or 20-milers before a marathon--can be so exhausting, you may wonder how you'll ever make it through the even-longer race distance. Relax. The excitement of race day will help carry you home. Veteran runners call this "race-day magic." And before too long, you'll be explaining it to all your nonrunning buddies.
Advice From An Ironman
Think you have challenges training for a big race? Brett Sublett is a top-10 finisher of Colorado's Hardrock 100, America's toughest 100-mile trail run. On October 15, he'll do his fourth Hawaii Ironman. His tips for getting through the Monster Month like a pro:
*"During heavy training there should be a big difference between your easy and hard training paces. Be sure you run truly easy on easy days so you'll have a spring in your step on the hard days."
*"On long runs, toss in a few light accelerations over the last 20 percent of the distance. By picking up the pace slightly for one to three minutes at a time, you'll keep your legs fresher."
*"Share your big-race goals with training partners. This will let you feed off their encouragement as you train hard for the big day. Better yet, get them to come to the race and cheer you on." "Don't always run when it's cool out. Mix in some afternoon runs when it's warmer. If you've trained when it's in the 70s, the 60s on race day will seem cool."
*Make the time. How do you find time for high-mileage training and still have a life? First, accept that sacrifices are necessary if you want to be race-ready. Second, smooth the path in advance of your Monster Month by postponing family trips, intensive work, home projects, and so on.
