The Basics
Just starting your training? Here are some tips to get started.
First, make sure you’re fitted for the right sneakers—this should be your top priority. Running in the correct shoe is crucial for your comfort and injury prevention. I highly recommend visiting a specialty running store, like Fleet Feet, where experts can help determine the best shoe for your needs.
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If you can’t remember when you last got your sneakers, they’re probably due for replacement. Running shoes typically need to be swapped out after 200–250 miles, so don’t push them beyond their limit.
Stick to the training program
Training plans are designed to gradually introduce your body to more miles while minimizing the risk of injury. Since every runner is different, it’s important to have weekly check-ins to evaluate whether your plan needs adjustments. Your body needs time to adapt to the increased mileage in a slow, progressive way, which helps build a strong base.
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When I studied to become a coach, I learned the "+/- 2 miles" rule. If you’re having a tough run, it’s okay to cut back by 2 miles—it won’t hurt your training. Similarly, if you’re feeling great, you can add an extra 2 miles. Just don’t overdo it by running 5 or 10 additional miles. Doing too much too soon often leads to injuries.
Rest Days
Rest days are just as important as your quality runs. Taking a much-needed break allows your body to recover and prepare for the next training cycle. Don’t skip them—they’re a critical part of staying strong and injury-free.
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Use recovery tools
Make recovery a priority after your runs or even while relaxing in the evening. Use tools like foam rollers, Addaday rollers, massage devices, or similar equipment. Taking the time to recover can significantly reduce your risk of injury during your training cycle. While it’s not a guarantee, consistent recovery practices can make a big difference.
Nutrition
Think of your body like a car—it won’t run without fuel! A solid nutritional base becomes even more important as your mileage increases. During training, experiment with different products to see what your stomach tolerates best. It took me years to perfect my marathon nutrition, so be patient and find what works for you.
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Aim for nutrition products with at least 25 grams of carbohydrates every 30–45 minutes during your runs. Proper fueling will make all the difference, especially in those last 6 miles of a marathon, helping you cross the finish line feeling strong.
Salt: Should I Take It?
Should you take salt or salt tablets during a marathon? It’s a common question among runners. When I first started running marathons, I didn’t take salt. Then, I learned the hard way what happens when you don’t.
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I vividly remember running the NYC Marathon on a day that wasn’t particularly hot. By mile 22, my calves locked up, and I couldn’t take another step. Cramping during a race is tough to recover from—sometimes it’s impossible. That experience taught me to be proactive about taking salt early on during a race to avoid cramping.
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Before rushing out to buy salt tablets, there are a few things to consider. First, ask yourself: Are you a salty sweater?
Here are some signs that you might be a salty sweater and should pay closer attention to your hydration:
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Salt residue on your skin after running
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Sweat that stings your eyes or irritates cuts
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White streaks on your clothes, face, or hat
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Salty-tasting sweat
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Feeling dizzy or faint when standing
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If any of these apply to you, salt supplementation might be worth exploring. There are various options available, including chewable salt tablets and capsules. If you're considering taking salt, it's essential to figure out what works best for your body. Here’s a helpful article on taking salt during marathons.
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Important Note: If you have high blood pressure or other medical concerns, consult your doctor before taking salt tablets. Remember, what works for me might not work for everyone.
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Proactive, Not Reactive
These are just a few basics, but they’re essential. Trust me—it’s always better to be proactive in your training than to have to react to injuries or setbacks.