Marathon Training Tips
- By Doug Kurtis
Free Press Columnist

The Detroit Free Press/Flagstar Bank Marathon and half-marathon are now less than 100 days away. Runners are ramping up their mileage and setting their focus on one of the most important races of the year. So let's look at how best to prepare for it.

� Shoes: Running shoes are the most critical item. Michigan has some of the best running stores in the country. Use their expertise to find a shoe that fits well. Leave plenty of room in the toe box and try on running shoes with your racing socks. Thin, polyester and nylon-mix materials usually work best to prevent blisters. Cotton tends to absorb too much water.

I often suggest that once you find a good running shoe, buy a second pair. Switch them every other day so they have time to dry out, and you'll find they last longer. Five weeks before the marathon, decide if they will hold up by race day. Otherwise, it might be time to buy another pair.

� Clothing: Too many runners overdress on race day. Running stores have wonderful clothes for training and racing. Use cotton materials for warming up and warming down at races. Find lightweight, wick-away materials that won't hold your sweat and make you cold during the race. Start out with a throwaway shirt if you need extra time to raise your body temperature.

� Schedule: Post your training schedule in several places, such as the refrigerator, bathroom mirror and somewhere at work to remind you (and motivate you) to keep on track. If you don't use a schedule, post your training log in the same places. Put a copy of the race course next to it, too.

� Training: Make plans with training partners to run part of the marathon course in advance, especially the last six miles. Late in the race, your mind will get tired and your thoughts will wander. Being able to visualize where you are on the course and seeing the finish line in your head will help you relax and race better.

Use shorter races to find what pace works well for you. Your pace in a training run will feel completely different in a race. Once the adrenaline kicks in race morning, and the butterflies have flown, many runners sail through the first five miles. Use these training runs to learn patience and how to hold back for the second half. It's more fun to be passing runners late in the race instead of suffering through the mental struggle when lots of them are passing you.

Understand the nuances of being nervous. Use self-talk to encourage yourself, and remember that you will forget all about being nervous once the gun goes off.

Rather than worry about what the weather will be on race day, plan for different conditions. Train in rain, in wind and in heat and cold so you understand how well you tolerate each.

The better you prepare, the more you will enjoy your marathon experience

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226