Training Newsletters

Training Tips

TIP #1: What Clothing Will I Wear?

Race day is a time for "old favorites" - clothing that you know you can run in comfortably for an entire long run. Leave the bright new "fashion statements" you picked up at our race expo for another day.

How much clothing to wear? is another question.

If in doubt, begin the event with a little more clothing than you expect to need. You can always tie a jacket or long sleeve top around your waist. Then, you have the clothing there if you get cold later in the event. Other accessories you might want to take along are a cap to keep the sun out of your eyes and if the morning is really chilly you may wish to wear a pair of light gloves.

TIP #2: Step Out In Sensible Shoes

When contemplating any type of running suitable footwear is a must. Today's running shoes are designed to support your feet and cushion your body as you run. I recommend visiting a specialty running store where the staff is skilled in meeting your individual running needs.

When you visit the store:

  • Bring in the shoes you are currently running in. This allows the salesperson to examine the wear patterns on the shoes.
  • Ask to try on a selection of shoes that might suit your requirements
  • Give the salesperson the information they need. For example, how much running you wish to do? What surfaces do you run on? Do you wear orthotics?
  • Base your final choice of shoe primarily on comfort - the shoe that feels best to you.

TIP #3: Variety Is The Spice Of Life.

In running this is certainly the truth. To maintain your interest and enthusiasm as you prepare for your event at this year's Royal Victoria Marathon try different running routes and run on different surfaces for a change of pace. Victoria offers lots of trails that are eminently suitable for running including the trails around Elk/Beaver Lake and Thetis Lake, the wonderful wood chip trails circling Mount Douglas and Cedar Hills Golf Course and the packed gravel routes along the Galloping Goose and Lochside Trails. At low tide, Victoria offers some wonderful stretches of beach front. Willows Beach in Oak Bay is superb. You will be amazed at how a new running route can give you a new outlook on your running.

TIP #4: Get Used To Fast Food!

No, not burgers and fries. In the marathon and half marathon events it is important to remain hydrated. In addition, some participants may also need to eat during the event to maintain energy levels. Practice eating and drinking on the run during your long runs and experiment with effective ways for carrying whatever goodies you like to eat along the way. Of course, we will have lots of well-stocked aid stations out on the course too with water, Gatorade and Power Bar products.

TIP #5: Know The Route

Living in the city where the marathon takes place has benefits. First, you get to wake up in your own bed on race morning with all the comforts of home at your disposal. Second, you have the opportunity to familiarize yourself with the intricacies of our marathon course during your training. I would suggest regularly running parts of the course during your marathon preparation. This allows you to become comfortable with the route and terrain so you know what to expect on race day. If you are not sure of the route, we have maps available on our website.

TIP #6: Cross Training: An Addition, Not A Substitute, For Running

I believe, like running gurus Arthur Lydiard and George Sheehan, that the best preparation for running a marathon is running - lots of running. However, cross training can be used to augment your preparation and add a little variety to your training program. Some cross training is less weight bearing so will alleviate some of the pounding of running while continuing to develop your aerobic capacity. Including a day of cycling, swimming, aerobics or water running can be a welcome addition to your weekly running program.

TIP #7: Recovery

Preparing for the marathon is a balancing act between completing the preparation required to successfully achieve your goal without depleting your energy to the point that your training and, in some cases, your health suffers. Some tips to help alleviate over-training and allow for recovery are to:

  • Balance demanding workouts with easier runs and rest days;
  • Eat and drink after each run to replenish depleted reserves;
  • Get adequate sleep;
  • Include an easy week every 3rd or 4th week of your training program; and,
  • Increase the intensity and quantity of training in manageable increments.

Above all, listen to your body. Your body will tell you when to back off for a day or two.

TIP #8: Tapering

What do you suggest for training in the last two weeks before the marathon?

My answer is - "Whatever you want". Tapering for the big day is very much personal preference.

All the hard work is done. Once you have completed your last long (1½ hours) run, two weeks before the event, make all your runs an hour or less. Focus upon running comfortably at whatever speed you feel like on the day. The key here is not to over-exert yourself. Run every other day. You may do a few strideouts or sections of marathon pace running to keep that goal pace clear in your mind. The main objective in the final two weeks is to combine gentle running with lots of relaxation.

TIP #9: It's The Journey

I like to say that running the marathon is simply the icing on the cake at the end of a great journey. So instead of spending the last days before the event fretting over the challenge ahead, take some time to reflect on the preparation you have completed to get to the start line: the invigoration of being out in the fresh air enjoying the sights, sounds and smells of the world around you; the fellowship and camaraderie with you training partners; and, your heightened sense of physical well-being. You know you've done all the preparation, now you can look forward to joining in the fun on October 12!

TIP #10: Thanking Your Friends

We don't get to the start line of the marathon alone. Preparing for a marathon takes lots of time, dedication and sacrifices. This usually means that family, friends running partners and coaches end up helping you out along the way as you pursue your quest to complete the marathon. Remember to take some time to thank the people in your life that made your participation in the marathon possible. Also, out on the course you will be supported by numerous volunteers directing traffic and helping at aid stations these people make your marathon happen - spare a word or two of thanks as you pass them by.

If you have questions regarding these training tips or any of our training programs feel free to contact Bruce by email at CoachBruce@royalvictoriamarathon.com.

Boston Certified