Running: Expert Guides and Resources

Training for a marathon takes diligence, commitment, endurance — and math skills! If you want to compete in marathons, you need to be able to interpret posted running times, figure out how fast your pace is, and determine the length of the races you want to run. And that’s on top of counting reps during circuit training!

To be the best you can at running a marathon, you need to start by making sure you’re running with proper form. When you have your technique down, you can start thinking about training for the marathon, including the important concept of alternating your pace during workouts. As race day draws near, you’ll want to practice tapering — a reduction in your training to help you recover and stay fresh.

A stretch is a stretch, right? Well, not really. Stretching and the different ways to stretch are topics of controversy among runners. For the past 25 years, so-called static or gradual stretching has been considered the right way to stretch. This is a slow, gradual stretch that you hold for 15 to 30 seconds.

Your chances of landing in a comfortable, quality pair of running shoes greatly increases if you shop at a running specialty shop rather than a huge, multisport center attempting to hawk everything from bowling balls to scuba gear to in-line skates. Employees of most running specialty shops typically are people who run themselves.

Most runners naturally land on the heel and then "roll up" to push off with the ball of the foot or toes. Midfoot strikers push off with the ball of the foot, and those rare forefoot strikers push off with their toes. Ideally, runners should land lightly on the heel, with the lead leg just slightly bent at the knee (the best method to absorb shock), immediately roll up to the forefoot or toes, and push off powerfully into the next stride.

Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order. Consider the following: Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.

Selecting your marathon may be simple for you because you want to run the one that your town hosts every year. But remarkably, many marathoners travel across the country (and world) to race because their towns don't offer one or because other courses offer more appealing amenities, such as the time of year that the race is scheduled, whether the course is rumored to be fast, and so on.

Some runners pick the right foods to eat the day before and morning of a race and are diligent about taking in fluids during the competition. But many of those same runners don't eat so "smart" in those weeks between races. Dietary habits can affect performance and, more importantly, overall health. A solid place to start is with the carbohydrates rule!

Before you make the transition from walking to running, here are the answers to the most basic and commonly asked beginners' questions. How often should I run? The short answer is "not every day." Indeed, for all but the very best runners — those people who have built-for-the-long-haul bodies — running seven days a week, week in and week out, is a surefire recipe for injury.