Training for the 2008 Boston Marathon ®

Training Information

Hello Marathoners,

Below are a few tips to help you get started training for the marathon

Getting Started

• Buy a good pair of running shoes (you should buy a new pair with every 300-500 miles you run)
• Gradually add strength training exercises to your work out - if you already do yoga, Pilates or lift weights just continue
• Ideally, you should be training 3-4 days during the week and one day on the weekend for 30-70 minutes each work out
• Don't push yourself too hard - the workouts shouldn't be too difficult (but do challenge yourself) but you should be able to talk while running
• Only increase your running distance 10% between workouts - exceeding this limit may cause injury
• Stay hydrated! Start drinking more water throughout your regular day. Drink water or sports drinks two hours before and after runs – also drink about 8 oz of water every 20 minutes while running.

Incorporate Long Runs in your Workout

• Long runs are the most important part of training
• The runs train your muscles to use energy more efficiently
• The day before a long run should be an easy workout (or day off)
• The pace of your long runs should be slower than your typical weekly runs by 10-60 sec/mile
• The dinner and breakfast preceding a long run are key to a successful run
• Follow a long run distance schedule (like the one mapped out on FitCorp)

Do Cardio Cross Training Too

• Bike rides, inline skating, Stairmasters, and elliptical workouts improve your cardiovascular without straining your muscles which can reduce the risk of injury
• These workouts allow you to go longer at a greater intensity level with less impact than running

Linked below you will find a marathon training manual prepared by FitCorp. It contains many more tips to continue your marathon training. Since we are such a small team and some of you may prefer to train independently we thought it would be good to pair with a larger group for those interested in group training runs. FitCorp has a great program with over 180 runners, so there is sure to always be a group running your pace. This is a chance to mix and mingle with other charity team runners as well as train with your fellow Habitat Hotfooters.

Here's what you need to know about the program:

Cost: $50/runner - this includes 18 long runs and hill runs once per week (Tuesday nights at 6:30 pm). Long runs start on December 9th. A lecture series on nutrition, injury prevention, race preparation, and getting started is also included.

Location: Long runs depart from the FitCorp located at One Beacon Street at 8 am every Saturday - doors open at 7:45 am. Runners can leave their things there and shower afterwards.

You can participate in as many or as few runs with the group as you choose. This is a great program if you are looking for others to run with.

Training Manual

FitCorp Training Manual

Additional Information

For more information on training for a marathon, check out the following links, www.coolrunning.com and www.runnersworld.com