Top 10 Marathon Mistakes - By: Dr Christopher Segler

1. Just One More Long Run

1. One More Long Run

Every endurance athlete struggles with the idea that one more workout or one more long run will somehow make you more "ready." The taper you have been prescribed by your training plan must be followed. It is not optional if you want optimum performance. Trust that you are prepared. Save it for race day.

2. Buy New Running Shoes

Question...What could be better than sporting shiny new shoes for your finish picture? Answer...Sporting a finisher medal without limping. NEVER wear new shoes or socks on race day.

3. Try on A New Outfit

Equipment is essential for a successful event. This mean shoes, socks, shorts, top, number belt, watch or GPS. Everything simply has to adhere to the No-New-Gear rule...at least not on race day. Not even a new top. Not even a more aerodynamic hat. Comfort above all else will spell success.

4. Change Your Plan

If you trained for a marathon, you have been training for months. What that means is you have prepared for months. Don't give in to the temptation to alter your plans on race day. If you are planning for a 4:00:00 marathon it is O.K. to shoot for 3:55. But do not follow the 3:40 pace group thinking you will "gain an extra time cushion." This is a recipe for disaster. Stick to the plan, Stan!

5. Keep Up With the Joneses

The folks around you might be faster than you. Then again, they might just not be as smart as you are. Fight the temptation to try to keep pace with someone because they "look like" a runner you "ought to" be able to beat. Let them disappear on the horizon. You just might pass them in the final few miles.

6. Go Out In a Blaze of Glory

No matter what you do, you will be on fire when the gun goes off. Most will blast off the line. You'll be tempted to follow. Stay on pace. It is worth noting that most world class distance runners produce negative splits when they compete. Follow the experts. Start slow and finish strong.

7. Don't Drink and Run

You can go for a long, long time without food before you starve. But not water. You must stay hydrated. Hopefully you experimented on long runs. Drink too much and you will be hurling on the side of the road. If you drink too little, you will be stumbling to a halt before you know it. Drink responsibly.

8. Forget to Fuel the Machine

The "wall" that most marathon runners describe occurs between 18 and 22 miles. This is simply a physiologic point at which many athletes will have just drained all of the caloric storages cells. They just plain run out of gas. You must eat on the run. Eat whatever energy bar or magical awful energy gel you prefer. Just don't try a new energy supplement on the big day. Get a number belt that comes with little elastic loops that'll keep your gels. They will be ready and in your holster to keep you energized. I eat GU every 40-45 minutes. Keep track of when it is your time to eat. Eat as you approach the water stop so you can discard the wrapper and wash it down at the aid station.

9. Stay up Late

No matter what you do, you will have trouble sleeping on the eve of the race. This is normal. Just don't make it worse by watching television until you are "tired enough" to fall asleep. Counts sheep or mile markers, or whatever you do. Get all the rest you can.

10. Forget the Point

The morning of the your big event, remember why you got out of bed to go on long runs. Remember why you ran in the heat, the rain, the dark and the cold. Remember why you registered for a marathon in the first place. It probably wasn't just to finish at a certain pace. Whatever you do, focus on having a good time. Take the time to thank the volunteers at the water stations, the lone sentry standing there all day just so you will not have to think about where to turn, and the folks at the finish cheering and screaming your name.

Keep the right attitude, use some common sense and you will have a great race!

About the Author

Dr. Christopher Segler is an award winning foot surgeon and Ironman Finisher who treats elite athletes. His podiatry sports medicine practice is at the Ankle & Foot Center of Chattanooga. To learn more about increasing your speed and avoiding running injuries like tendonitis, shin splints and stress fractures, you can register for a FREE membership and copy of his monthly newsletter "Finisher's Circle" by visiting http://www.AnkleCenter.com .

Article Directory Source: http://www.articlerich.com/profile/Dr-Christopher-Segler/41415

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