By Jenny Drabble//Co-Editor Registered for your destination marathon? Check. Booked your flight? Check. Commenced training? Check. But now what? As the days tick closer to your event, the anxiety might start to creep in as you worry about navigating a strange, new city. Not to mention the 26.2 miles you’ll have to run when you get there… We know that by failing to prepare you are preparing to fail and that, when it comes to training, you have to respect the distance. We talked with a racing expert, Nancy Madden, to find out everything you need to know about distance training and destination racing. Book your hotel shortly after you register for your race, preferably a short walking distance from the start and finish line. Book your travel plans well ahead of time. Plan to arrive a couple of days in advance so you can familiarize yourself with the weather, the time change and the area. Do some research about the city before you get there and map out some fun activities for after the race. Build weekly training mileage by no more than 10 percent each week, especially for long distance days. Plan your training schedule with runs that are similar to the race route. If you’re a newbie — that’s OK! — focus on your progress and distance rather than on speed. Find a training partner to help push you on those rough days. Keep a training log. Be sure to incorporate one long distance run and hill training into your weekly schedule. Plan to taper — cut back on your training — at least two to three weeks in advance of your race, depending on your distance. Rain or shine, train in all types of weather. You never know when a tropical storm will be showering you on race day. Warm up for five to 10 minutes before by jogging or walking. Don’t forget to stretch. The most critical muscles to stretch after a workout are the hamstrings, quads and calf muscles, but all muscles are important. Run on a variety of surfaces. Practice drinking water during your training runs or walks. Experiment with fuels that replace your electrolytes, such as sports drinks, gels or gummies, to find out what works best for you. Listen to your body. If you experience any pain or discomfort, SLOW DOWN. Strength train, strength train, strength train! This will help keep your body aligned and strong. Don’t be afraid to take rest days! The body becomes stronger when it is in a resting phase. Cross training is your friend. Try swimming, biking, walking, elliptical training or anything that uses your other muscles once to twice a week. Watch what you eat! Include a good balance of carbs, protein, fruits, vegetables and grains in your diet. Check the weather and pack accordingly. Familiarize yourself with the race route and the elevation on the course. If you’re flying, pack your race gear in your carry-on and wear your running shoes on the plane. Keep hydrated. If you’re flying, pack an empty bottle in your carryon to fill up after security. If the event has a pre-race dinner, plan to attend it. It’s much easier than finding a restaurant, and you will be among like-minded people. Make sure to get extra sleep two nights before the race in case nerves keep you up. Get in a couple of short runs before the race. The days before the race are not the time to try something new! Don’t try new foods, new clothes… Stick with what works! Leave most of the sightseeing until after the race, and keep off your feet as much as possible the day before your race. Lay out your clothes the night before a race. Eat a small meal — oatmeal, smoothies or peanut butter on a bagel are all good choices — about two to three hours before your race. We’re not all Cinderella, and sometimes the shoe doesn’t fit. Visit your local running store and get a “gait analysis” to find out what shoe is right for you. Buy at least two pairs of shoes and alternate them each day. Replace your shoes every 300 to 500 miles. Wear reflective clothing if you’re running in the evening. Avoid cotton for running or walking! Synthetic materials, such as polyester and spandex, are a much better choice. Get there early, so you have plenty of time to park and warm up. Envision yourself crossing the start line and the finish line. Focus on relaxing and keeping a positive attitude. Your race bib should be pinned to the front of your shirt. The porta potty is your friend, but get in line early. If you listen to music during the race, keep the volume low and wear only one ear bud so you are aware of what’s going on around you. It’s okay to throw your water cup on the ground after a water station. If you get a black toenail, don’t worry! It’s a rite of passage. When you near the finish line, turn down the tunes and soak in the atmosphere of the finish. You’ve done it!
