Marathon & Half Marathon Training • Relay & 5K Training • Q&A with Dr. Rahl
Q: What are the health benefits of running?
Dr. Riva Rahl
A: In most cases, any exercise can positively benefit your overall health – running, in particular, is a great way to improve cardiovascular fitness. Training runs should get your heart rate into the “aerobic zone,” a level of exercise intensity where your heart rate is 70 to 85 percent of your maximum heart rate (220 minus age). Heart rate monitors are a great way to assess your workout intensity – if you don’t own or use one, a well-validated estimate method is the “talk test.” You should be able to carry on a conversation but feel slightly out of breath. If you’re completing regular aerobic exercise, you can expect to lower your resting (and exercise) blood pressure and raise your good cholesterol. Aerobic exercise can also reduce the risk for adult-onset (insulin-resistant) diabetes.
Q: And what about weight loss?
A: Absolutely – the average-size individual who runs 35 miles a week burns one pound of fat in a week. If that’s not an incentive to get off the couch and run, I don’t know what is! If weight loss is one of your goals, you need to make sure not to significantly increase your caloric intake and offset the increased number of calories you’re burning through exercise.
Q: So running is great exercise, but what other types of exercise should be included in a full training regimen?
A: Cross-training is a great way to maintain cardiovascular fitness while giving the muscles used for running a chance to recover. If you’re swimming, cycling, on the elliptical, etc., you’re also utilizing slightly different muscles – this helps stabilize and balance the muscles used most in running.
Resistance training is also very important for anyone training for a marathon, as it can improve musculoskeletal endurance and strength. Resistance training can take many shapes: weight lifting, calisthenics, bands, balls, plyometrics, Pilates, yoga. You also want to make sure you’re working your core – improving abdominal and pelvic strength helps reduce the risk for hip and back injuries.
Q: What can runners do to avoid common injuries that hinder marathon training?
A: Many injuries occur when the volume or intensity of training increases too quickly. A general rule of thumb is to increase weekly mileage by no more than 10 to 15 percent per week. Every third or fourth week, scale back the mileage and/or intensity on your long run to allow the body adequate time to recover and muscles to rebuild. Overtraining – a constant volume of training without rest – is a common mistake among new marathoners. It is very important to incorporate a rest day once a week or more – and don’t forget to rest your muscles through other forms of exercise than just running!
There’s also a reason a marathon is 26.2 miles – you need to give yourself ample time to reach your end goal. Set goals for your finishing time early in your training, and run at that pace throughout your training. This will help train your body (and mind) – on race day, avoid using the extra energy/adrenaline you may have too quickly in the first few miles.
Finally – hydrate, hydrate, hydrate! Hydrating before and after training runs is just as important as hydrating during the run.
Q: What are some common mistakes in terms of staying hydrated?
A: Most athletes think staying hydrated before and after the race is enough, and neglect to stay hydrated during the race. According to the American College of Sports Medicine (ACSM) guidelines, you should consume 400-600 ml of water four hours before exercise. However, hydrating during the race is just as important. Make sure to consume water during your training runs so you make it a habit, and it won’t be something brand new on race day. If you are running a shorter race, the best source of replenishment is water, but for runs longer than one hour, you should have fluids that contain electrolytes and carbohydrates. During the race, you should aim to drink 6-12 ounces of fluid every 15-20 minutes.
Another important thing to remember is fluid intake after the race. Within the first 30 minutes after the race, you should drink a minimum of 8 ounces of fluid. Your body loses fluid through sweat and evaporation, so for complete recovery, staying hydrated after the race is crucial.
Q: Along with staying hydrated, maintaining your energy levels is just as important. How do you recommend athletes maintain energy throughout long races?
A: Gels or energy bars are a great way to maintain your energy during the race. The ACSM recommends consuming one to three packets of gels with carbohydrates per hour during longer runs. Most people prefer gels to energy bars because they are easier to digest, but one hour before a long workout, you should consider eating an energy bar. A bar should be high in carbohydrates; protein and fat slow digestion, and are not the ideal source of fuel for your muscles.
Another source of energy during long runs is good old-fashioned fruit! Some people find this harder to digest while running, but it is an excellent and well-balanced source of electrolytes and carbohydrates. The ACSM recommends eating 1 to 2 servings before a workout and 2 or 3 servings every hour during a workout.
Q: In preparation for the big race, should athletes alter their eating habits?
A: A healthy, well-rounded diet is important to any exercise program. A common misconception is that fat intake should be restricted – similar to individuals not training for a marathon, 20 to 25 percent of calories should come from fats. Choose healthier sources of fat such as poly- or unsaturated or even omega-3-containing fats.
For protein, the ACSM recommends 84 to 98 grams of protein per day for a 154-pound person. Supplements – protein of other vitamin and mineral supplements – are not recommended unless you are vegetarian or treating a specific medical condition.
Q: What types of foods should the runners eat leading up to, and on the morning of, the big race?
A: A diet higher in complex carbohydrates may help you “carboload,” or maximally store glycogen to have as a fuel source on the day of the marathon. Avoid foods that are unfamiliar, extremely high in fiber, or those that may cause you an upset stomach. You don’t need anything else to cause you to be nervous!
The morning of the race – and your regular pre-exercise meal – should consist of 200 to 300 grams of carbohydrates 2 to 4 hours before exercise. On race day, it’s also important to avoid clothing you are unfamiliar with – dress in layers so you are able to discard clothing and be comfortable as the temperature warms up.
Don’t forget some sort of anti-chafing product – which you have also (hopefully) tried out on your longer runs.
Q: How much should runners be running the week before the race?
A: This is not the time to make up those miles you missed that week that work was busy! This is probably the most important time of your training. What you did several weeks earlier will determine your ability to complete your goal. Taking 2-3 days off of running completely in the week before the race will enable your body to fully recover from your last long run and become rested enough for the upcoming race. In general, you should start to taper off the volume of your running about three weeks prior to the race.
Q: How much time is appropriate for post-race recovery?
A: The general rule of thumb is to take one day of recovery for each mile of the race. However, that doesn’t mean you need to take 26.2 days off after the race. You should allow your body ample time to recover prior to resuming long runs. This is the time to take it easy, revel in your accomplishment, and allow all the little nagging aches and pains to fully heal.
Dr. Riva Rahl is medical director of Cooper Wellness and a staff physician at Cooper Clinic, specializing in internal medicine. In her undergraduate program, Dr. Rahl double majored in biochemistry and exercise science/exercise physiology at Rice University. She earned her medical degree (1999) from University of California San Francisco School of Medicine, and returned to Texas for her internal medicine internship and residency at The University of Texas Southwestern Medical Center (UTSW) in Dallas. In 2000, during her residency, she won the Dallas White Rock Marathon in a time of 2:54:20. That same year, she was the female winner of the Cowtown Marathon, her first of three victories at this race. She has run over 40 marathons, with a PR of 2:50:49. Dr. Rahl’s areas of special medical interest include cardiovascular fitness, health education, nutrition, and lifestyle modification. She is married, has two young sons, and has been a member of the Dallas White Rock Marathon board of directors since 2010.
