marathon running for smokers

[Serif]

I was planning on running in the ING Marathon at the end of March but my plans changed and grad school/CPA exam got demanding. So I'm settling for the half-marathon then which is good since I've never done long distance running. So I have a few questions but I'll settle for just one right now as time is an issue. I usually run indoors but want to start running outdoors for the hills/weather. I wore a Underarmor compression long sleeve shirt and it was great at keeping me warm but the last 10 minutes my nips really were getting chafed/irritated (after The Office episode with Andy Bernard bleeding I never thought that this was common). I know people used tape to avoid this problem and just wanted to make sure that any medical tape will do. Anything else I should know about avoiding this horrible problem?

I take it you are running on Sunday. Have what you are going to eat on Saturday be fixed until after your marathon. Also the meal you have before you run as well, so your body can get used to it. When I ran my marathon I had to stop 3 times to shit in the woods, yeah fun stuff!

I got Nip Guards which worked wonders for me, I never wore them during training and my nips were AOK after the run. Go to any running store and they should have them. Also you might want to Vaseline your inner thighs and armpits based on what shirt you wear. Also you might want to do your chode/ass crack as well. I know it sounds nasty but it is better than not being able to walk straight.

Make sure to drink plenty of fluids on your run. Also if you can after the race go to your hotel if you are staying in one and take like a 15 minute ice bath. It sucks ass but it helps with recovery a lot especially if you aren't used to running these distances.

I am sure other people will post more as well.

[Azkarin2]

Thanks for the info. Yeah it is on Sunday March 29. As for the diet, what do you recommend for eating the night before and what about that morning? Race starts at 7AM so when should I eat that morning? I'm hoping to avoid any fecal emergencies. Also, I'm up to 6 miles indoors (8:30 pace) and I wasn't dying at the end. As for the ass and vaseline (lol I know) I found that cotton boxer briefs are the devil and underarmour briefs saved me a lot of grief. Hopefully as I get closer to 13 miles I won't find myself in any discomfort.

[Tyche]

I don't wear underwear. Shorts only. If it comes out, oh well. But I do wear 7 inch inseam shorts.

As far as food, I eat a lot of raisins.

[Serif]

I don't technically wear underwear but my shorts have a lining in them just as speedo jammers or other swimming trunks do.

I like bagels the morning of and pasta/subway the day before personally.

[Saga]

you should also start transitioning your runs to outside as soon as you can. i know you mentioned you were going to start doing that in a couple weeks but if you can do it before then, great. running outside is a whole different animal than jogging on a treadmill. unless you vary your elevation on your treadmill runs, but even then it's not that great a substitute.

[Serif]

Also, running on asphalt is a completely different ball game than something that has some give to it such as indoor tracks or treadmills.

[Tyche]

Asphalt is a hell of a lot softer than concrete though. If your sidewalks are made out of concrete, run the road if possible. Avoid concrete at all costs.

[Azkarin2]

Thanks, I finally got some decent running gear so I don't freeze so I'll start running outdoors instead of at the gym track. I have one really basic question that sounds dumb but I hope isn't. What is the proper way to run? I realize that I run differently depending on the distance/duration/etc and it seems like people that look like they have run track run differently than I. Kind of difficult question to answer over the internet but any tips/websites would be appreciated. I'm 6'4 and 200 lbs so I feel like any inefficiency is going to cost me a lot of energy.

[Serif]

I am 6'6" and 215 currently, put on 15 since I haven't been running D:

I have never studied how I ran but if you are in college you should be able to find a running club or find who coaches the distance team and see if they can give you some help.

I guess you could read books about it but I seriously think you would be wasting money unless you are trying to get SUPER SIRIUS.

Who cares if you run differently from other people, I probably look goofy as hell to people watching me from their cars/house. Running isn't glamorous and there isn't a set way to do things, there are better ways of doing it but I don't care too much about it because I do this for my health and not as a profession.

[Azkarin2]

Who cares if you run differently from other people, I probably look goofy as hell to people watching me from their cars/house. Running isn't glamorous and there isn't a set way to do things, there are better ways of doing it but I don't care too much about it because I do this for my health and not as a profession.

Thanks, thats what I thought but wanted to make sure. I know I'm not running like a gimp or anything so just wanted to see if 'what works for you will do fine' is acceptable.

[Serif]

Thanks, thats what I thought but wanted to make sure. I know I'm not running like a gimp or anything so just wanted to see if 'what works for you will do fine' is acceptable.

Unless Tyche comes in here guns a blazing I would just go with this.

Your body will adjust to what is best for you when you run enough, I think.

[Talus]

The biggest tips I'd give to people as far as form is concerned is to keep your shoulders and arms relaxed, and with your arm swing, they should be traveling relatively forward and backward as you run, i.e. if you were holding daggers while you were running, which is probably a really bad idea™, you wouldn't be stabbing yourself in the opposite shoulder on each arm's swing forward. That's horribly inefficient, and also results in a torquing motion in your hips, which is just a lot of excess, inefficient energy. The easy way to see it is that your arms shouldn't be crossing the midline of your body on the swing is the easy way to say it.

I saw some other things I'd comment on in the post regarding biology/physiology, and I think people have some misconceptions about a) how muscles actually work and b) what "biology" is and what "physiology" is.

[Azkarin2]

As for the daggers lol, I guess my arms are relatively loose and my hands never cross behind my torso. The other day when I did my longest run (6 miles) my straps/backshoulders got really sore. Is this normal soreness or a symptom of bad form?

[Serif]

As for the daggers lol, I guess my arms are relatively loose and my hands never cross behind my torso. The other day when I did my longest run (6 miles) my straps/backshoulders got really sore. Is this normal soreness or a symptom of bad form?

Bad form

[Azkarin2]

Any tips on how to avoid this? Loosen up my arms while running? Maybe keeping my shoulders/arms too tight?

[Serif]

I just deal with it, doesn't bother me after a certain period.

Tyche or some one else might have a better way to get rid of it.

[Azkarin2]

It wasn't horrible at all. I just did some quick arms stretches/swings and it got better. I figure that I'm not used to swinging my arms like that for 50 minutes and that with stretching/reps it'll go away. Thanks for all the advice.

Also, whats a decent time for a half marathon? I said before that I recently did 6 miles in 53 minutes and still have 2 months to train, what should I reasonably expect?

[Serif]

Are you stretching for a good period before you run? That tremendously helps not only with pain but running overall.

Well you are averaging about 8? a mile, not really in the mood to figure out the easy math. Plus you are going to be doing double than and more. What does your next 8 weeks look like, training wise?

[Azkarin2]

I don't stretch as much as I should and thats one of the things I'm starting to do. As for training wise I am a grad student with not much to do so I have a lot of time on my hands. I'm going to do some research on half marathon training programs tomorrow after class and try to plan out a schedule. Any tips of where to search or tips on a program?

[Tyche]

The biggest tips I'd give to people as far as form is concerned is to keep your shoulders and arms relaxed, and with your arm swing, they should be traveling relatively forward and backward as you run, i.e. if you were holding daggers while you were running, which is probably a really bad idea™, you wouldn't be stabbing yourself in the opposite shoulder on each arm's swing forward. That's horribly inefficient, and also results in a torquing motion in your hips, which is just a lot of excess, inefficient energy. The easy way to see it is that your arms shouldn't be crossing the midline of your body on the swing is the easy way to say it.

I saw some other things I'd comment on in the post regarding biology/physiology, and I think people have some misconceptions about a) how muscles actually work and b) what "biology" is and what "physiology" is.

I'm not a doctor, I don't play doctor, I haven't been to a docter in 8 months, I'm not kin to a doctor, I'll acknowledge that. Most of the stuff I do know comes from reading. Questioning me, it's cool, I could be wrong. If I'm wrong, or have a misconception, then it came from reading books from about techniques I try to use. You can read them and tell the doctors and coaches (of the olympic teams) about the misconceptions they have. I can give you a bunch of quotes, but maybe the doc is a quack...but he's a quack that's improved my running as well as the running of the olympic triathletes.

As far as confusing biology and physiology, you'll have to let me know how running a race at sea level after training at 7,000 feet doesn't give you a physiological advantage with a boosted VO2 max. Maybe I'm crazy, but dammit I'm smart enough to google!

http://www.higherpeak.com/sitebuilde...r_1-571x27.png

Physiology Questions

Q: What are the physiological benefits of altitude training?

A: There are several beneficial changes affect the heart, lungs, circulatory system, and muscles:

• Increase in blood flow to the lungs, promoting oxygen exchange
  
• Increase of the permeability of the lungs to oxygen
  
• Increase in the number of red blood cells able to carry oxygen
  
• Increase in enzymes that facilitate release of oxygen from red blood cells into muscles
  
• Increase in capillary density in muscles
  
• Increase in the number of mitochondria (the energy-producing structures inside every living cell)
  

Together, these changes represent a powerful combination of positive effects that can significantly
improve your athletic performance.

Hell, it's hard to argue when you just say I have "misconceptions", but don't actually argue what those misconceptions are. Maybe those misconceptions have nothing to do with any of the above I just typed about. Be more specific. Or maybe it wasn't directed toward me. I don't know.