Marathon Training Tips - Part 3

Jennifer Heiner is a New Jersey-based professional who formerly served as the retail director of a high end running specialty store, where she was responsible for a variety of tasks, including inventory control, hiring associates, and more. During her time with the organization, Jennifer Heiner also helped host a variety of races. Before becoming involved with the running company, Ms. Heiner was involved with a variety of other firms, including Basking Ridge Animal Hospital, where she served as a client services coordinator. During this time, she helped maintain a busy team while also managing a variety of events at the hospital. Before starting her career, Ms. Heiner studied at Lehigh University, where she graduated with a bachelor of science in business administration and majored in marketing and economics. Throughout her career, she has also been involved in a variety of professional organizations, including the two major New York City running clubs and organizations. There, Jennifer works with runners and volunteers alike in a customer service role to ensure that their experience at races is the best it can possibly be. An avid runner herself, Jennifer Heiner has been tasked with helping draft training tips for runners participating in some of the aforementioned organizations’ races. Here are some highlights and things to keep in mind when training for a race, whether it is a Half Marathon or a full 26.2. Believe it or not, we as runners can experience a noticeable decline in performance with as little as 2% fluid loss. When fluid loss exceeds 2%, performance rapidly deteriorates, and the rate of fluid absorption from the intestines decreases even further once you reach 4% fluid loss, making it nearly impossible to counteract while you’re running. Nutrition and running experts alike recommend the following to ensure you’re staying hydrated throughout your run, and throughout your day!  Start your hydration BEFORE you run. Make sure you are drinking an adequate amount during the day based upon your body weight and activity level.  Carry water with you when you run, especially if your route doesn't have adequate water stops. Many supplements or additives are also available, which can add some much-needed electrolytes to your hydration routine.  Plan on running when the effect of dehydration will be at its lowest - either earlier in the morning or later in the evening when the sun isn't at its strongest or hottest. Just remember to be safe if you are going out in the dark.  Also keep in mind that what works for one runner won't necessarily work for another - practice your hydration routine now, well in advance of race day, so that you get yourself to the start line and through the race in the best shape possible. As you increase your mileage and are running longer and farther each week, you've surely experienced both good and bad days in terms of nutrition while running.  It is important to figure out what works for you, and what doesn't, before you arrive at the start on April 23rd. While there are many great guidelines and options on what to eat before, during, and after a long run, just remember everyone’s body is different. What works for your training partner or fellow runner might not work for you, and that's ok! Somewhere along the line your body is not going to fit into the general guidelines, and you may experience a hard run or two. Use every long run leading up to race day as experimental practice runs. Make minor adjustments with your nutrition to determine if it is a positive and beneficial change or not. The last long run of your training routine should be a dress rehearsal for race day itself. You should have your pre-race meals (the day before and the morning of), as well as any gels and hydration requirements determined well in advance. Good luck!