How NOT to Run a Marathon

You have trained hard--weeks and months for the BIG race day. Then it comes -- the Marathon! Here are some ideas of what NOT to do on the big day...

1. Eat a huge breakfast before your race so you can hardly walk. Actually, eating a modest amount of a complex carbohydrate and a protein will go a lot farther in helping your energy level in the race -- without the pain of paralyzing side cramps.

2. Wear a bikini or speedo even if it is 20 degrees outside. Truthfully, dress for the weather and dress in layers so you can thow them off as you need to. Wear a pair of shorts under warm up pants. Put some gloves on for the early morning chill. You don't want to overheat, certainly, but you don't want to freeze your muscles either.

3. Be the last one in line for the 'honey bucket' so when the starting gun goes off you are pulling paper off the roll as the crowd cheers the runners. Honestly, this can get you off on the wrong foot as you run after the other racers instead of being mid or front of the 'pack'. Try to be done all restroom duty by at least 10-15 minutes before the race.

4. Do a 1 mile sprint 20 minutes before the race begins. In this way your muscles will get used to the idea of rapid movement and you will be more likely to place high in the race. No way! sprints are good, but only do about 6- 40 yard sprints. Go gently at first and then, as your muscles loosen up, increase your speed and power. Jog 15-20 seconds between each sprint.

5. Trip all runners who are trying to pass you in the race. You're not going fast, so why should they? Truly, it is better to be courteous and move to the side if there are runners faster than you who are trying to pass. Don't sweat it, you can pass them later, when they have run out of energy -- or not. No big deal, pace yourself and stick with that.

6. No matter how your muscles feel, keep running fast, otherwise you won't feel as much pain when the race is over. Actually, some of the best runners I have talked with and read about recommend you walk at least a minute every 10 minutes or so. This gives different muscle groups a chance to work while your 'running muscles' rest. I have run my best marathon times using the run-walk method.

7. Don't drink any water or sports drinks during the race, otherwise those you didn't trip will pass you as you slow down to drink. Seriously, take a walk break at the aid stations. You can almost always see the runners who took 20 seconds extra to walk through aid stations at the beginning start passing later in the race those who didn't walk while drinking fluids. Remember to drink only water until about 10 miles into the marathon. Too much sugar can interfere wtih the body's use of fatty acids from the bloodstream. After 10 miles, start drinking the sports drinks offered.

8. Always run with the largest crowd. (forget #5) This way you will never be alone and you can talk with more people. From miles 1-10 you may be more likely to be with a crowd. That's ok. Stick with your pace and adjust as necessary. When you hit miles 10-15, don't go too fast even if you feel like a well-greased machine. Don't go to slow, either, saying to yourself, "I can run slower now and make up for it later". Run as you paced yourself and not too fast or slow.

9. When the going gets touch, quit going--no one will care. Well, maybe no one but you. You have trained and worked hard for this day. When mile 18 or so rolls around and you are starting to feel real effort, don't give up. Focus on arm movement. Make the most of your arms for momentum. Check your breathing. Keep it even. Suck on hard candy and those power gel packets they hand out with fresh smiles as you gasp by. Walk through those aid stations but start running again even if you don't think you can--you can! Go one mile at a time. Remember those track and hill workouts? They are helping you now. Run smoothly and efficiently.

10. Leap across the finish line that way you can really feel the quick tearing of your achilles tendon. Ooooh no! please remember your tendons are taut and your energy reserves of glycogen are very low so run smoothly and confidently over the finish line and - WOW! You are a Marathon Runner!