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Get your marathon training questions answered by two of the most knowledgeable coaches in Chicago, current Runner’s World writers – Jenny Hadfield and John Bingham. Submit your question to askthecoaches@nike.com. 8/14/2008 Hi coaches, I’m training with the Level 2 Intermediate schedule, but I don’t know when it’s a good time for new running shoes. Last year, I remember getting new kicks a week or so before the big 20-mile run, but that was with a beginner level. Do you have any suggestions? Thanks, Hi Shawn- The next few weeks in your training is the perfect time to weave in your new shoes. That way, you’ll have 50-70 miles on the shoes as you head into the marathon and it will also give you a little time before that 20 miler too. If they are the same model you are running in now, it will be an easy transition. If they are a new model to your body, make sure to take time and run shorter runs in them for a few weeks until you run long in them. Happy Trails, Coach Jenny Hadfield 8/3/2008 Hi, My in-laws live in the western suburbs, Carol Stream, Glen Ellyn area. I’m currently training for the Richmond Marathon, Richmond VA, November 15 and am looking for a 1/2 marathon to run around Labor Day, are there any in the Chicago area that weekend? Thanks!! Lara Fawell Hi Lara- Yes, there is! The is the Oakbrook Half Marathon September 1st.You can find more information at the following link.http://www.oakbrookhalfmarathon.com/ Happy Trails, Coach Jenny Hadfield 7/28/2008 Hi, I am a firefighter/paramedic and work a crazy schedule. I average working 120 hours per week with 2 full time jobs and only have the chance to run 3-4 days per week with a long run every 9 days. I am trying to train for the Chicago Marathon by extending my long run 10% per week, I am currently up to 14 miles, but am having trouble with leg craps around mile 11. With the Georgia heat and humidity upon us, do you have any tips on adapting my schedule to prevent the cramps, while at the same time allowing me time to train for completing the 26 miles? Scott Georgia Hi Scott- Thanks for your service. I don’t know how you guys do it, but I am grateful that you do! The key to successful marathon training is to develop a schedule that works with your lifestyle. Your program is going to be vastly different than someone else’s because of your schedule. 3-4 days per week works and a gradual progression is within the safe rate of progression. There are a lot of theories as to why legs cramps occur. One of them is fatigue, but since you are progressing gradually this may not be the case. It is probably more likely that it is due to the heat and humidity. Make sure you’re training with a sports drink that has electrolytes (sodium, chloride, potassium) to replenish what you lose in your sweat. The Running Doc (Runner’s World) also recommends taking a salt packet at the start of the run and again 2-3 hours into it. Especially if you’re a big sweater. You can read more about developing a hydration plan for the heat on my Runner’s World blog HERE (link: If you can, get your long runs in during the early morning hours or even late night. Another trick is to incorporate power walk breaks every 7-10 minutes in your long runs. This keeps your body temperature lower for the duration and allows you to run stronger for longer. Remember to include a cutback long run at least every 3 weeks to allow your body time to adapt, recover and continue to build without burnout or injury. Happy Trails, Coach Jenny Hadfield 7/9/2008 Hi! I’m in my third week of training for the Human Race…..after spending 10 years on the sofa. Is there a RunCHI contact/coach offering feedback like this for folks who are up to the marathon training yet? I live in Indy but plan to attend some of the training events there in Chicago. Thanks a bunch! Hi Nicole! That’s great news! Way to go! I can help you with any of your questions on running, training marathon or any other distance. Coach Jenny Hadfield 7/5/2008 Hi, I am training to run the Women Nike Marathon this coming October. Originally I started training just for the Half Marathon, but I have been encouraged by my team mates to run the whole full. This will be my first-I am 57 years old but in good shape. My questions: Is there still enough time for me to catch up with the training? Thanks, Hi Paty, It’s great to hear from you! Very fun…The Nike Women’s Marathon is one of my favorites! Your preparation depends on where you are right now in your training. If you send me a cliff’s note version of where you are long run wise, I can give you some guidance. Happy Trails, Coach Jenny Hadfield 6/18/2008 Dear Coaches, I run at NKETOWN on Thursday nights and I have a question about where the foot should make initial contact with the ground. I see a lot of runners who seem to have good form run almost as if their heels of their shoes aren’t supposed to touch the ground at all (almost entirely on the front-half of the foot). I know I’m not supposed to jam my heel into the ground, but am I correct in assuming that the first point of contact should be closer to the heel then closer to the toes? Or, should I try to contract the ground with my entire foot equally? Thanks in advance for your help! Hi James, Here is a great article about it. http://peakperformance.runnersworld.com/2008/04/where-should-yo.html Personally, I think it is up to the speed that you are running and your biomechanics. Some do really well with forefoot running and others better with heel landing. Regardless, you want to make sure you are landing under your body (hips) rather than out in front of the body. That stops all movement. Happy Trails, 6/15/2008 Hi! So I am a 19 year old almost college sophomore and old cross country runner. I am wanting to get back in the swing of things with running since I had a lazy freshman year and I decided signing up for a marathon would be a good way to get me back to my old ways. I have done a lot of research and have heard so many different training methods that I am just kind of at a lost place and want to make sure I get the accurate amount of training in. I have been running for the past few weeks for about 40 minutes 4 times a week. I am not running this marathon for time, but still want to do decent. I was just wondering what type of training plan I should follow? Thanks so much and any help and suggestions you can give me will be greatly appreciated!! Hi Nicolette- I would start with where you are at with your training and gradually progress over the next few months. The key to successful marathon training is getting to the start AND the finish safely and uninjured. Ramping up mileage too soon is a sure-fire way of getting sidelined with an injury so you are starting on the right path with 40 minutes 4x per week. From there begin to run long one of those 4 days. For example, starting with a 5-6 miler this weekend at a nice conversational pace. Gradually increase this over the next few weekends keeping the pace easy to allow your body time to adapt and recover. Every 2-3 weeks cutback the mileage to 6-7 miles and give yourself a ‘Spa’ week. Your body and mind will rejuvenate and refresh and grow stronger. The mid-week runs should gradually build as well to eventually 45-60 minutes. One of them at a moderate pace, one at an easy pace and one at a hard pace. Start the harder runs later in the schedule when your base is built up a bit (6 weeks from now).You can see my novice training schedule for an idea of how to progress mileage. But please keep in mind to start from where you are at and go from there rather than plugging yourself into the schedule.http://insidenikerunning.nike.com/2008/05/21/your-own-personal-trainer/ Make sure to include strength and flexibility as they will improve your performance and reduce your risk for injury. Listen to your body along the way. If something hurts longer than a few days it means you need to take a few days off and cross-train with other lower impact activities. In most cases, minor aches and pains will subside with a short 2-3 day detour from training. Good luck and keep me posted on your progress! Happy Trails, Coach Jenny Hadfield 6/14/2008 Good Morning, I went to the RUNCHI running club last night for the first time I and really enjoyed it! They were handing out the Nike Marathon training schedules, and they said that they were available online also for the Novice level. I was looking on the website and can not find the schedules. Do you have the like for where they are located? Please let me know when you get a chance. Thanks, Hi Brittany, That’s great! We hope to see you again soon! You can find the novice level program at the following link. http://insidenikerunning.nike.com/2008/05/21/your-own-personal-trainer/ Happy Trails, 6/12/2008 Good Morning… Running a marathon would be such a dream to accomplish and I just received via email notification of the Nike Marathon Training Program. Now my question is…would it be wise to participate in this program even though I’m not at all prepared physically for a race? I am out of shape, need to lose weight and just need overall motivation to get into shape! Claudia Hi Claudia- You can do it! I would however give yourself time to build up a strong base of 15-20 miles per week before starting a marathon training program. Because the program begins with running 3-5 times per week for 4-6 miles, your risk for injury would be very high if you started there. I would give yourself the next 6 months to gradually build up your running program and set your sights for next time. Happy Trails, 6/8/2008 Hi, I have a question for you. I am following Hal Higdon’s Novice training schedule, and one day a week is a cross training day. But it does not say anything about how long I should be doing cross training on those specified days. Any ideas? Also, should I be lifting weights? And if so, how often? Thanks! Hi Susanna- There are a variety of types of strength that will work well with your marathon training program. You could take a strength class at the gym, use weights or balance/functional exercises, or even take a yoga or Pilates class. The options are endless. The key is to find a workout that you enjoy and start out very gradually. Like running, if you do too much, you will end up really sore and unable to run. Start with one set per exercise and aim to get in a good balance of about 10-12 exercises for your core, upper and lower body like lunges, squats, crunches, plank, push-ups… The best type of cross-training is the kind you enjoy. Because if you don’t like it (like brussel sprouts) you are not going to want to do it and it is a long season. Try to stick with cardio activities that are lower in impact since running long distance is very high impact. Cross-training is “active rest” for your muscles, tendons, joints and especially your mind. It breaks up the running days and keeps things fresh. Some great activities include cycling, swimming, roller blading, lower impact cardio classes, yoga and Pilates. Happy Trails, 6/5/2008 Hi Coach Jenny, I’m going to use the nikerunning.com/chimarathon, level 2 - intermediate runner program for my training for the Chicago marathon. On Tuesdays when there are pickups or repeats is that in addition to the mileage listed or are they incorporated into that distance? Example: week 15-8.75 mile run with 5×1 mile at marathon pace (400m recovery between each mile)Thanks in advance for your help, Hi Stewart- It’s great to hear from you. There is no such thing as a stupid question. The mileage IS the workout so it should be included in the workout. For example: Happy Trails, |
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