Top Training Mistakes for the Half Marathon and Marathon
Getting ready to train to walk a marathon or half marathon? Walkers and runners have the same training regimen, just at different speeds. You can avoid the four most common mistakes identified by Robert Chapman, director of the Human Performance Laboratory in Indiana University’s School of Health, Physical Education and Recreation, and coach of Brook Team Indiana Elite (press release).
Mistake 1: Discounting the importance of the weekly long distance walk or run. From my experience, you simply can’t skimp on getting this long day done each week. Chapman says it increases the glycogen storage capacity of your muscles and gradually strengthens your muscles, bones and tendons to take the miles of pounding. It also prepares you psychologically for the race distance. I also think the biggest value is that it toughens your foot skin to help prevent blisters. Why you need long, slow distance training.
Mistake #2: Selecting a race without considering the weather or lifestyle considerations for training.. If you decide to train for the Disney World Marathon or the Arizona Rock ‘n’ Roll Marathon and 1/2 Marathon in sunny Florida or Phoenix in January — have you really considered you’ll be doing the long distance training over the holidays and in the winter weather of your home location? I actually gave up on Portland Marathon training after finishing it each of seven years when I realized my whole summer was spent doing long distance training in the heat for the early October race. I’ve switched to the half marathon distance because I can tolerate the training better. Before You Register for a Marathon
Mistake #3: Failing to “practice” the race day routine. You need to train with the exact clothing, shoes, socks, sports drink, energy gel and snacks, and blister preparations that you will be using during the race. Wear the same pack or stuff your pockets in the same way you will do at the race. The cardinal rule is “nothing new on race day,” meaning that you will have worn or used all of these items on your long training days. You also need a race day checklist that includes the logistics of getting to the start, where to park, what shuttles to take, and knowing the course.
Mistake #4: Starting the race too fast. The excitement of race day and being in a pack of faster walkers and runners can result in you putting in high speed early in the race rather than saving your stamina for the end. Runners usually have pace groups to run with at marathons and half marathons, while walkers rarely do. You will need to use your own timing devices to hold yourself to a good stable race pace early in the event so you can finish strong. Practice your pacing on your training walks so you know what feels right. Pacing Your Marathon Walk
Those were Chapman’s four top marathon training mistakes, I have my own list of the 10 Worst Marathon Walking Mistakes, some of which are similar. What was your worst marathon or half marathon mistake?
Top Training Mistakes for the Half Marathon and Marathon originally appeared on About.com Walking on Thursday, February 25th, 2010 at 10:18:10.
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