Now is the time for long runs if you are preparing for the New York City Marathon.   Anderson Peak Performance can help you to be ready.  I am not running due to a May surgery on my left knee.  Instead I have put all of my training time and energy into helping all runners complete a successful Marathon…injury free.  This blog is  for any athlete in the running community that is training.  The BIG QUESTION is:  How many long runs prior to race day?  At least 3 to 5 runs of 18 to 20 miles plus, in the months leading to the big race.  Do not run these distances in the two weeks prior to the race.

If you require a training schedule you can check out NikePlus – they have a sample training program that you can use as a guide.  The NYRR (New York Road Runners) also provides classes and guidelines to help you achieve the goal of finishing the Marathon at your personal best.  The important thing for now is the be able to run at least 18 miles and build it up before the Big Day.

Please check out this blog post by “Coach Mindy” Solkin called “The Long Run”.  This post on MarathonGuide.com is expertly written and explains the importance of the long run in Marathon training.  She points out the importance of fueling your body and pacing yourself.

You have probably read my previous posts on hydrating yourself while running.  It is extremely important to balance your bodies electrolyte/hydration needs during the long runs.  I recommend Ultima Replenisher for your hydration needs.  You also need to think about what to eat during your run.  Your body quickly uses your bodies fuel stores during these long, strenuous runs.   Replacement should begin 50-60 minutes into your run.   Examples of  “foods on the run” are energy gels,  bananas,  energy bars, electrolyte drinks and water.  There is a good guide by Crank Sports on how to consume energy gels.

It is important to understand the way your body burns carbohydrate and fat calories during these long runs.  If you maintain your bodies carbohydrate levels then you will burn your fat stores before burning and expending your carb stores  (known as glycogen stores).  If you get too excited and set off at the beginning of a long run at too fast a pace your body will skip the fat burning and go right for the carbohydrate burning – causing you to “hit the wall” when you run out of glycogen in the muscle tissue in your legs.  Eating during the run will replenish these  stores and allow you to continue and efficiently finish the run.  Your training runs are the the time to experiment with what food and fuel replacement works for you so that you are prepared for race day.  These long training runs also train your legs on how to burn its fuel more efficiently so that you have something left in that last 10K.  More on that next week.

The day before the long run make sure to pre-hydrate and eat enough carbs,  protein and fat.  Our training table follows the rule of 40:30:30 in percentages in that order for all training.  Also review your pre-run nutrition. The bulk of your food must be digested prior to your run as most of your blood is in your extremities when you run and not in the digestive cavity. Give your self at least one hour after you eat before you run.  The jury is still out on caffeine as it is a stimulant… Post-run nutrition should be replenished within 45 minutes of your run.  My favorite is chocolate milk as it has the perfect ratio of carbs:protien.  A good rule of thumb is to weigh yourself before and after a run.  Every pound lost equates to 16 ounces of H2O that must be replenished in the hours after your run.

While on your long run pay attention to your gait, breathing, foot strikes and disposition.  Do you feel fueled and able to finish?  Do you need positive motivation to make the final miles?  Do you feel a need for distractions like music or talking to a buddy?  Did you shuffle towards the end of the run?  You may need to strengthen certain muscle groups for success in the Marathon.  Figure these things out before the big race so that you can tweak your possible weaknesses into strengths.

What you wear is also important to your success.  Take into consideration the temperature, wind and humidity.  Chaffing and friction can effect your long run by causing blisters.  For your feet, wear moisture wicking socks and use a product like Vaseline, Runner’s Lube or Blister Block.  For your body, wear either loose fitting clothing or form-fitting compression gear.  The preference is yours yet make sure the material removes moisture and keeps you as dry as possible.  Is your running gear still really stinky after you wash it?  Try washing it with a cap full of white vinegar…it really works!

The running paths in Central Park were designed with long runs in mind.  You can run the loops in a combination to achieve 20 or more miles.  The Park is a spectacular place to run and it provides water fountains and restrooms for your convenience.

After your  long run you  You may also want to try the time honored tradition of icebaths.  Keep your health in mind while you rest and recover.

Have you had a recent gait and posture analysis?  Give Anderson Peak Performance a call at 212-581-9317.  If you have any questions feel free to ask on my Facebook page or Twitter account.

Have a great run!

Dr. A