FAQ

Fun Facts

Has the distance for marathons always been the same?

No. When the marathon was first run as an event, there actually was no standarized distance. The original Athens Marathon commemorated the run of Pheidippides, a soldier, from a battlefield in Marathon, Greece to Athens in the year 490 B.C. It was this distance that would be used as a guide in establishing the marathon length. But it was not until the 1908 Summer Olympics, due to three occurrences, that a standard would emerge. There was first a protest by locals about having the route run through their section of town, so the committee re-routed the marathon. Second, the Queen of England wanted the marathon to start near Queen Victoria’s statue @ Windsor Palace and wanted the race to finish with a lap around the stadium track. This extra distance pushed the marathon distance. The International Amateur Athletic Federation (IAAF) soon after, adopted this distance as the standard for all marathons going forward.

What is the distance of a typical marathon?

Actually, all marathon distance races are 26.2 miles (42.195 kilometers) in length.

General Running & Training

Should I be doing anything in the gym to build physical fitness?

Improving stretching and flexibility is always helpful, especially for injury prevention. Men’s Health Personal Trainer features a Weight Training for Runners program, and experts who can answer any additional questions.

Should I breathe through my nose or mouth?

Both. It’s natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open and keep your jaw muscles relaxed. I often suffer from a side stitch when I run. Will these stop?
Side stitches are common with beginners because your abdomen isn’t used to the jostling caused by running. Most runners’ stitches go away as they get more fit. Avoid solid foods the hour before you run. When you get a stitch breathe deeply and try to push the air out of your abdomen. This will stretch out your diaphragm muscle, a common area for cramps. I’m always out of breath when I run. Is something wrong?
You’re probably just trying to run too fast. Slow down. One of the most common beginner mistakes is to run too fast. Concentrate on breathing from deep in your belly, and take walking breaks if you get out of breath.

Where should I run?

The best routes are scenic, well-lit, free of traffic, and populated. Think of running as a reason to explore. Use your watch to gauge your distance and make each run an adventure. Ask local runners about the best routes.

What’s the difference between using a treadmill and running outside?

Treadmills have no wind resistance and move the ground underneath your feet, making running easier. Most are padded, making them a good option if you have a few extra pounds or are injury-prone. To better simulate outdoor running, you can always set your treadmill at a slight incline.

Do I have to wear running shoes, or can I use sneakers?

Running doesn’t require much of an investment, but you will need a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground in a way that minimizes shock. They’re also built to fit snugly, reducing the slipping that can cause blisters.

Is it normal to feel pain during running sessions?

Some discomfort is to be expected as you add distance and intensity to your training. If you experience real pain, however, or something feels so bad you have to limp or alter your stride, stop running and take a few days off. You can try walking and see if the pain goes away, then work up to running again.

How do I get started with a running routine?

First, start walking for a length of time that feels comfortable for you; anywhere from 10 to 30 minutes. Later, add some running sessions into your walks. As time goes on make the running sessions longer, until you’re running for 30 minutes at a time. Visit our Web site at www.runnersworld.com and click on “Getting Started” for more running tips.

I’ve been training for my first half-marathon for two weeks, and my left shin is already aching. What should I do?

To take care of shin pains, kneel down so your shins run parallel to the ground and sit on your butt. Hold this pose for 75 seconds. Do this daily, morning and night, and your shin pains will subside.

Is it important to stretch out before and/or after you run?

Warming up and down are certainly important parts of any running routine. Just a few minutes before and after is all you need. I noticed that with the extra day of running, and fewer walk breaks on long runs, that I’m getting worn out. Is this normal?

Feeling worn out when you increase your amount of running is normal, but it’s only temporary. As a new runner, your body is going through lots of changes and you’ll feel your body resisting at times. As you continue, your body will adapt. Listen to your body, but expect some tiredness and fatigue. On my speedwork days I tend to get a headache around 45 minutes after my workout.

Any clues as to why this is happening and what I can do about it?

It sounds like you could benefit from more carbs in the meals you eat prior to your workouts. I’d suggest adding an extra half-cup of Cheerios at breakfast and maybe some fruit or crackers with lunch. This should help you get the fuel your body needs. I have another question; how can I reach you to ask?

Feel free to ask me any additional questions through email. Or, for a variety of opinions and a quicker response time, try the forums. Have no fear; we’re all very nice and many of us have been through the same things you’re experiencing!

On the Rest/Walk days, should I rest or walk?

This is entirely up to you, and depends on how worked your body feels. Don’t try to force yourself to walk or cross-train. When in doubt, rest is best. Slow strolls, yoga or swimming are good choices if you don’t want to rest. Try to stick with activities that are already part of your fitness routine.

Do I have to run the whole way or is walking okay too?

Walking all or part of a marathon is perfectly acceptable. My suggestion for older runners or newbies is to use their training time to find a run/walk ratio that works, and to use it during the marathon. This can be as easy or hard as you want it to be. A good goal to set is to try running the marathon at a 5/1 ratio (run 5 minutes, walk 1 minute).

Try different ratios and see what works best for your body. What should I do to taper?

Instead of your 4-mile runs Monday, Wednesday and Friday, you should run an easy 2 miles, or even take a rest period. For your long run, do no more than 5 miles and no less than 3 at a time. Change your rest and walk days into rest-only days. What does it mean to taper?

Your “taper” period is the 2-3 weeks before the marathon, when you begin to reduce your running mileage and intensity. While this may seem counterproductive, it is a very important step in your training. Hot weather water bottle tip: The night before, fill your water bottle half way and lay it in your freezer at an angle. Then, just before heading out, top it off and you will have cold water for most or all of your run.

Should I start speedwork?

Do NOT start any type of speedwork until you have a solid base of endurance miles completed. Speed work does not have to be scientific either. You could simply try racing to one light post and then jogging to the next.

Ask The Coach Training Programs

How do I cancel my subscription?

Click the following button:

What exactly can I email you questions about?

Almost anything. Suffice to say, this program is not geared to helping you re-write your training schedule, it is more to help you through your runs and races. Help setting goals, provide input on all-topics of running.

Group Training Program Questions

I have not ran before, is Group Training class right for me?

Yes, it sure is. I have helped many first-time runners to go from couch to 5k in a relatively short period of time. The only thing I ask is that you follow the plan I will outline and commit to your runs.

Training Schedules

Is there 26.2 miles training schedules?

You won’t have to do marathon-distance runs to train for this type of race. Beginner marathoners are at especially high risk of injuries during very long runs.

Glossary

Cool-down

Spend 5-10 minutes walking to allow your heart rate to slow naturally. Then, take another 10-15 minutes to stretch all your muscles.

Heart Rate Training

Referred to training where you base your pace on heart rate, rather than distance or time. Optimally, for endurance runs, you will want to stay in the 65-75% of max heart rate.

I-Rate

This is the rate of your perveived exertion. At any time during your run, you can get a quick ascertain of how you are doing using a simple scale of 1-10.

Warm-up

5-10 minutes of walking or jogging. Note, there is NO stretching done during warm-ups. You stretch after your workout.

Safety Tips

• Carry a whistle or some type of noisemaker.
• Avoid unpopulated, or secluded areas: All runners have their favorite route, however, try to vary your running.
• Make effort in identifying any person on your route.
• Carry a whistle or some type of noisemaker: Always be on the ready to use it.
• Early mornings or evenings: Wear reflective gear, and possibly a running light.
• Avoid unpopulated, or secluded areas: Try to run where you will be seen and there is help available, if needed.
• All runners have their favorite route, however, try to vary your running: Either vary the direction you run, or the time of day, or a different route all together.
• Make effort in identifying any person on your route: Take notice of alternative routes and ways to escape if necessary.
• Carry identification: Wear a belt that allows you to stuff your license in, or the better alternative, would be to get a Road ID.
• Watch intersections: Make sure to look both ways, and if there is a vehicle stopped, make certain they see you before proceeding.
• Run against the traffic: Basically…you want to run on the left side of roads, and right side of trails and paths.
• Try not to wear headphones: Wearing headphones do not allow you to listen to your surroundings.