Wednesday, May 05, 1999
Tips for first-time marathoners
Mental focus, pacing and attention to basics are important
BY REON CARTER
The Cincinnati Enquirer
If Sunday's Flying Pig Marathon is your first, there's a chance you're plagued by negative self-speak as the hours wind down.
“The last few days leading up to the race are typically when the mind is more likely to play tricks on first-timers,” says Karen Cosgrove, veteran marathon runner and head coach for the Southern Ohio Chapter of the Leukemia Society's Team In Training, official training sponsor for the marathon.
“The week before, runners are typically tapering off from a consistent training program so they can be refreshed and ready to go come race day,” says Ms. Cosgrove. “This is when they might start to think they're losing their conditioning. They might also experience minor aches and pains, but this is where mind over matter needs to come into play.”
Pacing important
Once the marathon is under way, Ms. Cosgrove says, first-timers should pay close attention to their pacing.
“The people who have the best experience are the most patient,” Ms Cosgrove says. “They don't go out too fast, thinking they'll build a cushion of time for later in the race. That's not the smart approach.
“It's best to keep an even pace or start out slower than your average pace per mile. Once you're warmed up, drop into your regular pace.”
After the 20-mile mark is when runners must call on their mental fortitude.
“Your mind might tell you you're slowing down because it takes more effort to maintain your pace,” says Ms. Cosgrove. “This is when I advise people to try to concentrate on what they're doing with their arms and legs. They might even have to chant something like, "Pick 'em up; put 'em down' just to keep themselves focused on their form.”
Race-day tips
Here's a primer of other basics for first-time marathon runners from the Flying Pig Marathon Confirmation Booklet, Web site and various marathon experts:
• Race day is not the time to experiment with new running shoes or clothing. Be sure everything has been wear-tested for running.
• Avoid tube socks, which tend to fit badly. Cotton socks absorb and retain moisture, which can lead to blistering. Synthetic or “Smart Wool” socks are recommended.
• Double-knot shoe strings.
• Use petroleum jelly or a lubricate such as Body Glide on high friction areas (nipples, inner thighs etc.) to avoid chaffing and irritation.
• Runners should pick up their registration packets 3-9 p.m Friday and 9 a.m.-9 p.m Saturday at the Health and Fitness Expo at the Hyatt Regency Hotel, downtown. Registration packets will include final instructions, a bib number, pins and a chip and Velcro chip holder that fits on a running shoe and tracks a runner's race time. When the chips cross timing mats at the start and finish lines, exact starting and finishing times and order of finish will be recorded for each runner.
• Bib numbers must be worn on race day. The number should be clearly visible on the front of clothing during the entire race.
• Medical information and emergency contacts should be written on the back of the bib number with a waterproof pin or marker.
• Bib numbers must not be altered and they are non-transferable. A number must be worn by the runner to whom it is assigned.
• All runners should be in the starting area near Fountain Square by 6 a.m. Sunday. A sunrise service will begin at 6:30 a.m. The race will start at 7:05 a.m.
• Line up according to pace signs that will be posted. If you're a slower runner too far up front, you might get sucked out at a pace that's too fast for your racing level.
• A runner valet service will transfer runners' equipment bags from the starting line to the finish line.
Tip: Choose a distinctive color or look. The bags will be sorted and displayed by color in the finish areas. Include a change of shirt, shorts and socks if you plan to stay in the post-race party area.
• For safety purposes, runners will not be allowed to wear headphones.
• Although there will be 100 portable toilets at the race starting line, runners are encouraged to use the bathroom before they arrive. Additional portable facilities will be available along the route: four within the first five miles, then two every mile after that.
• There will be at least one water and fluid (lemon—lime Gatorade) station after every mile mark on the course.
• Bananas will be available at the 15 and 20 mile marks. Power Gel will be at the water stop at mile 18. Because Power Gel flavors and quantities will be limited, it may be smart to bring your own.
• Apply sunscreen to protect against sunburn.
• Participants may not bring pets, skateboards, bicycles, baby joggers, in-line skates, weapons or banners on the marathon route.
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