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0:00
Hi, this is Des Linden.
0:00
I'll be answering your questions from Twitter.
0:02
This is Marathon Support.
0:09
At Jeremy Ashley asks, 'Looks like I accidentally goofed up my marathon training schedule, I'm off by a week. When is a good time to skip ahead?'
0:15
My advice would be to stay the course, don't jump ahead, don't try to make up any fitness.
0:21
When you get to the end, you'll just be a little bit fresher instead of overcooked.
0:30
Dr. David Werner asks a question: 'Marathon runners, how do you stay hydrated during a long training run? Take a bottle with you, visit a shop, short loops via home, don't drink, or question, question.'
0:38
I usually hire a friend to follow my route and hand me bottles along the way.
0:43
I like to practice at pace and just train my gut to take that fluid in while I'm running.
0:49
I know that's kind of improbable for a lot of people, so if you get up early and map your loop out and drop off some bottles along the way, tuck them in the weeds or hide them off on the side of the road so you can grab them as you go.
1:01
That's a good tip, but whatever you do, there's a lot of options, definitely drink and practice that in your training.
1:08
Don't go with the last option of, 'Don't drink.'
1:10
Mel Eats and Runs asks, 'Any tips for half marathon specific speed work shooting for a PB?'
1:16
Yeah, I think if you're already doing a schedule and you have tempos and speed work built in, stay the course and just keep slowly dialing down your paces.
1:28
If you're just doing regular casual runs, a really great thing to add in is some strides at the end of the run.
1:30
As you finish up, do a few of those bouts and that'll add some speed to the legs and just leaves you finishing feeling fresh and quick.
1:42
K2 Runs asks, 'Professional runners, I'm curious, how many pairs of shoes do you go through when training for a marathon? Thanks.'
1:45
I have cushion trainers that I use on regular runs.
1:48
In marathon training, I like a lighter shoe.
1:50
Speed workouts or any kind of race pace effort, I use a racing flat.
1:55
And then on race day, I like a fresh pair of racing flats.
1:57
So I would say between four to six with some good variety in there.
2:03
At Gold Medal Dad says, 'Hey runners, what is better for after a long run, a protein shake for muscle recovery or sports drink for rehydration electrolyte balance or both? Leave reason why in the comments. Cheers.'
2:17
Cheers, man.
2:17
I would go with the protein shake within the first 30 to 40 minutes.
2:22
You need to get that in the body right away to just help repair the muscles that you've broken down throughout a big long effort.
2:27
Hopefully, you've hydrated on the run and so that's pretty well taken care of as you went, but also hydrate throughout the day too.
2:33
But for recovery and really repairing the muscles, go with protein first.
2:39
All right, Ellie asks, 'On a scale of one to ten, how stupid is it to run a half marathon that you signed up for, went on a runner's high two months ago and have not practiced for since, asking for a friend?'
2:50
She says it's not a bad idea at all to go out and do it.
2:53
Actually, you can go out and cover 13.1, just need to adjust your expectations, maybe temper your goals a little bit.
3:00
Don't go out and try to set a PR, that would be a 10 stupid.
3:05
It's not going to show up if you haven't put the work in.
3:07
So if you want to go and have a fun experience, it's a great time to do it, but temper back the expectations.
3:13
At Pheromone asks, 'What do you recommend to eat before the race?'
3:16
I'm confused of what to wear too, my first marathon ever.
3:19
For me, it's super simple, bland food is always kind of the best, you want food for function, not for fun.
3:27
And as far as what to wear, I highly recommend checking the weather because that will make a huge difference.
3:31
If you're getting ready for this fall's New York City Marathon, plan if there's going to be rain, you want to shelve for when you're out waiting to start the race.
3:40
And then obviously a, you know, comfortable running shorts and a nice light singlet are kind of a go-to if temperatures are nice.
3:49
Spartacus 11 Run asks, 'Are running energy gels necessary for half and full marathons? I'm caffeine intolerant due to migraines, so I avoid all caffeine. What would my alternative be for long races?'
4:02
Good question.
4:02
I think you can take gels without caffeine, there's a lot of options out there with, with and without.
4:08
But I do think having some type of fuel on the run is necessary for the longer races.
4:27
You definitely want to be fueling the body so you don't run out of glycogen late in the race.
4:27
It's commonly referred to as 'the bonk' and I can attest to that being no fun at all.
4:27
And another option is always the hydration fluids.
4:27
Find out what's on the course where you're racing and maybe practice with that so you can get your gut adjusted to how that flavor and taste is going to work for you.
4:27
At Kwebs asks, 'Distance runners, any thoughts on barefoot minimalist running?'
4:27
For me, with the amount of work I put in, you traditionally want to have some cushion under your feet.
4:40
You can rotate in some barefoot minimalist stuff like strides after a run, barefoot super nice, maybe a couple hundred meter bouts.
4:50
But really, I think we have all these really great running shoes out there for a reason and so I'm a big fan of just going with great shoes.
4:58
All right, Meigs asks, 'Bit slower, who knows, is stamina long distance running an ability you inherit or can I train my body to be better?'
5:07
We can all train our bodies to be better at long distance running.
5:10
Most people don't walk out the door and cover long distances, it's something you build up to.
5:16
It's one of the great sports that we all find it very difficult at the beginning, just have to put in a little bit of work.
5:26
At Michaela Whitaker asks, 'How many hours of sleep do you need to recover from a marathon? 10 to 11 a night just ain't cutting it.'
5:30
Wow, I am impressed that you're getting that much in.
5:32
It takes a while to recover from a marathon and it's not just sleep.
5:38
I'll take two weeks no running and just kind of forget that I did the marathon.
5:36
And you know, that's resting, but also going out and having some fun.
5:48
Oftentimes, runners can come back with low ferritin or iron.
5:48
If those stores are low in your body, you can feel really fatigued.
5:48
You would just look into some supplements or eating a little bit more red meat or iron in your diet.
5:48
Spinach is a great source as well, so just adding that in might make a little improvement in your energy levels.
5:48
Courtney Breton asks, 'What do people actually do to pass the time when they're run, when they run long distance? I feel like music can only go so far and I'd be sick of my own thoughts after about a half mile.'
6:18
Man, you need to mix it up with some friends, some training partners would be fantastic.
6:22
Books on tape, maybe a podcast, but really enjoy being outside.
6:25
I think that's one of the really great things about running.
6:29
I love working through my own problems, thinking about nothing, thinking about everything.
6:32
Start with a podcast, maybe.
6:37
Emily Ritter, 'Can someone teach me how to get this so-called runner's high? I'm pretty stuck in the 'runners, I want to die' territory.'
6:44
That's relatable.
6:44
I think we all hear the myth of the runner's high, but it's a really hard place to get to.
7:00
It takes probably 25-30 days to get in a really great routine.
7:00
The hardest thing for runners is patience, but the number one tip for runners is be patient.
7:00
All right, I am Cat K asks, 'Recommendations for running music, half marathon training is going strong, but getting bored of my playlists.'
7:00
I think the obvious answer here is Jock Jams.
7:00
What else would you listen to that will hype you up for an entire run?
7:00
Abby Duss asks, 'At Des Linden, what are your favorite exercises for injury prevention?'
7:00
In terms of just general strength, I think push-ups are great, sit-ups, planks, squats are fantastic to throw in, just basic general body strength things that you can do.
7:36
So I would recommend all those.
7:38
Running friends, do you use no tie running laces?
7:40
I'm fine with tying my shoes.
7:42
I do the double loop and swoop and then you tuck the laces away.
7:45
So TW asks, 'So then runners, how often do you foam roll?'
7:49
That's a good question.
7:51
I think that that's a really great thing to use before and after a run, you can do it twice a day.
7:55
And if you feel like any niggling injuries coming on, a foam roller is a fantastic place to, to start.
8:04
Also love the Theragun, does a little bit of the same type of thing, um, it's just a little easier to work.
8:04
Tim G asked, 'Got Hampton cramp at 16.5 miles today, same leg as MK marathon. How can I reduce the chance of that in New York?'
8:04
Yeah, cramping is the worst.
8:04
I think staying on top of, you know, stretching out and loosening up beforehand, consider a massage just to make sure the muscles are nice and loose.
8:04
But mostly it comes down to hydration and electrolytes.
8:04
Hydration is key there.
8:04
At Marty Garcia 13 asks, 'If you didn't put Vaseline on your nipples, did you really go running?'
8:36
Yes, I can attest.
8:42
H asks, 'I have a question for runners, when you're racing for hours doing a marathon or something, do you need, do you ever need to pee? Do they put toilets out along the route or dot dot question?'
8:53
We do have a lot of time out there and, uh, I think we might run into that problem, but there are toilets along the route, so that's always helpful to know.
9:01
At Plum Nanny asks, 'Terrible run this morning. How do people deal with a negative mindset when running? I think it might be my route possibly boring me, question mark.'
9:09
Mix things up, try getting a training partner, do your loop backwards, drive somewhere and try some new routes, that's always fun.
9:22
I think the obvious answer here is a great time to go buy a puppy because dogs love to run too and then you'll have a dog to take with you.
9:26
If you take up long distance running, surely you can eat like a pig, question mark, asking for a friend.
9:33
That's a myth.
9:33
I wish it were true and sometimes we pretend it's true, but really if you're putting the right things in, go for it.
9:43
All right, Toria asks, 'If I can't manage a mile on the running machine, then how am I going to do a half marathon on a road?'
9:50
You have to start somewhere.
9:50
I think no one is born ready to run a half marathon.
9:53
We all learn and train and so start with one mile on the running machine and then eventually do two and keep adding.
9:59
It's going to take a while to get there, but that's why it's so rewarding.
10:06
There's so much to learn about running and I really appreciate all the great questions that you guys sent in.
10:09
Thank you for asking.