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Runner's World Challenge Q+A
Published March 10th, 2011
My challenge: "I have trouble maintaining my form when I'm tired."
—PAMELA DIGAETANO, Crete, Illinois
HOW TO OVERCOME IT
"The three biggest form errors that occur when you're fatigued are sloppy arms, a loose core, and shuffling," says Meghan Kennihan, a Chicago-based coach (trainwithmeghan.com). Do the following drill after long runs and speed workouts to train your body to stay strong when it's taxed: Hold two-to five-pound dumbbells and march slowly for 10 steps with high knees and an exaggerated arm swing. Then run 10 steps with high knees and a normal arm swing. Repeat 10 times.
Q+A: CHALLENGERS WANT TO KNOW
Q: Most of my marathon training is on a treadmill. How will that affect my race?
—TAMMIE KRUSCZAK, Omaha, Nebraska
A: Since you're doing most of your running on a soft surface, your legs might suffer on race day, says Amby Burfoot, RW's editor at large. Whenever you can, get outside and use those sessions to run at your planned marathon pace. Meanwhile, set your treadmill to a negative incline, and do several tempo runs or marathon-pace runs at minus-two percent. This increases the pounding on your legs, which will prepare you for the duress of the race effort.
Q: What does a 90-percent effort feel like?
—TOM ZANARINI, Mill Valley, California
A: It should feel like a nearly all-out effort--so fast that you can gasp only one syllable at a time: "Why...am...I...run... ning...so...fast?" says Nikki Davis, head coach of RunwellTraining.com in Dallas. Depending on your fitness level, at this pace you should be able to manage a quarter to a half mile (or one to two laps around a track). However, this kind of hard effort is reserved for intense speedwork and typically not encountered in marathon-training plans.
RW STAFFERS ASK...
Q: How can I incorporate swimming and weights into my training plan?
—NICK GALAC, Bethlehem, Pennsylvania
A: Avoid doing consecutive hard workouts of any kind. This will allow muscles time to recover, says Ron Bowman, a coach in Maryland (bluepointtiming.com). So don't schedule hard swim intervals or a session with heavy weights 24 hours before or after a long or hard run. A moderate-intensity swim or core workout with light weights and stretching is fine for recovery and easy days.
Bart's Advice: DEALING WITH MISSED WORKOUTS
I like to think of runs you didn't get to do as blessings in disguise—the extra rest will allow you to feel stronger in your next quality workout. Skipping a run can be great preventive medicine if you're feeling tired or achy, because it gives your body time to heal. But remember, don't try to make up for lost miles—overloading your schedule can cause injuries. Just continue with your routine as soon as you can. If you execute 90 percent of your plan, you'll be ready for race day.
