- Hi, this is Des Linden.
I'll be answering your
questions from Twitter.
This is "Marathon Support."
[upbeat music]
@jeremyashley asks, "Looks
like I accidentally goofed up
"my marathon training schedule.
"I'm off by a week.
"When is a good time to skip ahead?"
My advice would be to stay the course.
Don't jump ahead.
Don't try to make up any fitness.
When you get to the end,
you'll just be a little bit
fresher instead of overcooked.
- Doctor David Warriner asks,
"Question marathon runners.
"How do you stay hydrated
during a long training run?
"Take a bottle with you?
"Visit a shop?
"Short loops via home?
"Don't drink or question question?"
I usually hire a friend to follow my route
and hand me bottles along the way.
I like to practice at pace
and just train my gut
to take that fluid in while I'm running.
I know that's kind of
improbable for a lot of people
so if you get up early
and map your loop out
and drop off some bottles along the way,
tuck them in the weeds
or hide them off on the side of the road
so that you can grab them
as you go, that's a good tip
but whatever you do,
there's a lot of options.
Definitely drink and practice
that in your training.
Don't go to the last
option of don't drink.
Mel eats and runs asks,
"Any tips for half marathon
specific speedwork?
"Shooting for a pb."
Yeah, I think if you're already doing
a schedule and you have
tempos and speedwork built in,
stay the course and just keep
slowly dialing down your paces.
If you're just doing regular casual runs,
a really great thing to add in
is some strides at the end
of the run as you finish up.
Do a few of those bouts
and that'll add some speed to the legs
and just leaves you finishing
feeling fresh and quick.
@K2Runs asks, "Professional
runners, I'm curious.
"How many pair of shoes do you go through
"in training for a marathon?
"Thanks."
I have cushion trainers
that I use on regular runs.
In marathon training,
I like a lighter shoe.
Speed workouts or any
kind of race pace effort,
I use a racing flat and then on race day,
I like a fresh pair of racing flats.
So I would say between four to six
with some good variety in there.
@GoldMedalDad says,
"Hey Runners, what is
better for after a long run,
"a protein shake for muscle recovery
"or a sports drink for rehydration
"electrolyte balance or both?
"Leave reason why in the comments.
"Cheers."
Cheers, man.
I would go with the protein shake
within the first 30 to 40 minutes.
You need to get than
in the body right away
to just help repair the
muscles that you've broken down
throughout a big long effort.
Hopefully, you've hydrated on the run
and so that's pretty well
taken care of as you went
but also, hydrate throughout the day too.
But for recovery and really
repairing the muscles,
go with protein first.
All right.
Elly asks, "On a scale of one to 10,
"how stupid is it to run a half marathon
"that you signed up for
"when on a runner's high two months ago
"and have not practiced for since?
"Asking for a friend," she says.
It's not a bad idea at
all to go out and do it.
Actually, you can go out and cover 13.1.
You just need to adjust your expectations,
maybe temper your goals a little bit.
Don't go out and try to set a pr.
That would be a 10 stupid.
It's not gonna show up if
you haven't put the work in
so if you wanna go and
have a fun experience,
it's a great time to do it but
temper back the expectations.
@farrahmone asks,
"What do you recommend
to eat before the race?
"I'm confused of what to wear too.
"My first marathon ever."
For me it's super simple.
Bland food is always kind of the best.
You want food for function not for fun
and as far as what to wear,
I highly recommend checking the weather
'cause that will make a huge difference.
If you're getting ready for this fall's
New York City marathon,
plan if there's gonna be rain,
you want a shell for when you're out
waiting to start the race
and then obviously, you know,
comfortable running shorts
and a nice light singlet
are kind of a go to
if temperatures are nice.
Spartacus11Run asks,
"Are running energy gels necessary
"for half and full marathons?
"I'm caffeine intolerant due to migraines
"so I avoid all caffeine.
"What would my alternative
be for long races?"
Good question.
I think you can take
gels without caffeine.
There's a lot of options
out there with and without
but I do think having some type of fuel
on the run's necessary
for the longer races.
You definitely wanna be fueling the body
so you don't run out of
glycogen late in the race.
It's commonly referred to as the bonk
and I can attest to that
being no fun at all.
And another option is
always the hydration fluids.
Find out what's on the
course where you're racing
and maybe practice with
that so you can get your gut
adjusted to how that flavor and
taste is gonna work for you.
@kaywebs asks, "Distance runners,
"any thoughts on barefoot
minimalist running?"
For me, with the amount of work I put in,
you traditionally wanna have
some cushion under your feet.
You can rotate in some
barefoot minimalist stuff
like strides after a run
barefoot, super nice.
Maybe a couple hundred meter bouts,
but really I think we have all these
really great running shoes
out there for a reason,
and so I'm a big fan of
just going with great shoes.
All right, Megs asks,
"Bit slower, who knows.
"Is stamina long distance
running an ability you inherit
"or can I train my body to be better?"
We can all train our bodies to be better
at long distance running.
Most people don't walk out the door
and cover long distances.
It's something you build up to.
It's one of the great sports that
we all find it very
difficult at the beginning.
Just have to put in a little bit of work.
@mikala_whitaker asks,
"How many hours of sleep
"do you need to recover from a marathon?
"10 to 11 a night just ain't cutting it."
Wow, I am impressed that
you're getting that much in.
It takes a while to
recover from a marathon
and it's not just sleep.
I'll take two weeks no
running and just kind of
forget that I did the marathon
and, you know, it's resting,
but also going out and having some fun.
Oftentimes runners can come
back with low ferritin or iron.
If those stores are low in your body,
you can feel really fatigued.
You would just look into some supplements
or eating a little bit more
red meat or iron in your diet.
Spinach is a great source as well.
So just adding that in might make a little
improvement in your energy levels.
Kortney Bratton asks,
"What do people actually do
"to pass the time when
they run long distance.
"I feel like music can only go so far
"and I'd be sick of my own thoughts
"after about a half mile."
Man, you need to mix it
up with some friends,
some training partners would be fantastic.
Books on tape, maybe a podcast.
But really enjoy being outside.
I think that's one of the really
great things about running.
I love working through my own problems,
thinking about nothing,
thinking about everything.
Start with a podcast maybe.
Emily Riter, "Can someone
teach me how to get
"this so-called runner's high?
"I'm pretty stuck in the runner's
I want to die territory."
That's relatable.
I think we all hear the
myth of the runner's high
but it's a really hard place to get to.
It takes probably 25, 30 days
to get in a really great routine.
The hardest thing for runners is patience
but the number one tip
for runners is be patient.
All right.
I Am CatK asks, "Recommendations
for running music?
"Half marathon training is going strong
"but getting bored of my playlists."
I think the obvious
answer here is Jock Jams.
What else would you listen
to that will hype you up
for an entire run.
Avi Das asks, "@des_linden,
what are your favorite exercises
"for injury prevention?"
In terms of just general strength,
I think pushups are
great, sit-ups, planks,
squats are fantastic to throw in.
Just basic, general body
strength things that you can do
so I would recommend all of those.
"Running friends, do you
use no-tie running laces?"
I'm fine with tying my shoes.
I do the double loop and swoop
and then you tuck the laces away, so.
TW asks, "So then runners,
how often do you foam roll?"
That's a good question.
I think that that's a
really great thing to use
before and after a run.
You can do it twice a day
and if you feel any
niggling injuries coming on,
foam rollers are a
fantastic place to start.
Also love the Theragun does a little bit
of the same type of thing.
It's just a little easier to work.
Tim G asks, "Got hamstring
cramp at 16.5 miles today,
"same leg as MK marathon.
"How can I reduce the
chance of that in New York?"
Yeah, cramping is the worst.
I think staying on top of,
you know, stretching out
and loosening up beforehand.
Consider a massage just
to make sure the muscles
are nice and loose but
mostly it comes down
to hydration and electrolytes.
Hydration's key there.
@martygarcia13 asks,
"If you didn't put
Vaseline on your nipples,
"did you really go running?"
Yes.
I can attest.
H asks, "I have a question for runners.
"When you're racing for hours
doing a marathon or something,
"do you ever need to pee?
"Do they put toilets out
along the route or...?"
We do have a lot of time out there
and I think we might run into that problem
but there are toilets along the route
so that's always helpful to know.
@Plumbnanny asks,
"Terrible run this morning.
"How do people deal with a
negative mindset when running?
"I think it might be my
route possibly boring me?"
Mix things up!
Try getting a training partner,
do your loop backwards,
drive somewhere and try some
new routes, that's always fun.
I think obvious answer
here is it a great time
to go buy a puppy 'cause
dogs love to run too
and then you'll have a
dog to take with you.
"If you take up long distance running,
"surely you can eat like a pig?
"Asking for a friend."
[laughs] That's a myth.
I wish it were true and
sometimes we pretend it's true
but really, eh,
if you're putting the
right things in, go for it.
All right, Toria asks,
"If I can't manage a mile
on the running machine
"then how am I gonna do a
half marathon on a road?"
You have to start somewhere.
I think, no one is born
ready to run a half marathon.
We all learn and train
and so start with one mile
on the running machine
and then eventually do
two and keep adding.
It's gonna take a while to get there
but that's why it's so rewarding.
There's so much to learn about running
and I really appreciate
all the great questions
that you guys sent in.
Thank you for asking.
