What is best website or book to train for first IronMan Triathlon?

I have run 2 marathons and now I want to do my first IronMan Triathlon. What are the best books or websites to help with training schedules and swimming?

How To Train For Your First Marathon (Even If You’re Out Of Shape)

 

• Introduction

  • Running a marathon requires both physical and mental strength, immense focus, commitment and time. However, if you make the commitment, you will find that completing a marathon will be one of the most satisfying experiences of your life.

• Step 1: Getting Started

  

  • Whether it's a New Year's resolution or something fun and exciting to do, training to run a marathon will test your physical limits and stretch the boundaries of your endurance. Before you hit the pavement and before you purchase equipment, you must first formulate a plan and educate yourself on all aspects of marathon training. It is similar to planning a trip. Once you find out where you want to go you have to figure out how to get there. In this case, if you want to get to the finish line, at least six months of training is how to get there.

  1. Set a date. Find out when the next marathon in your area will be by checking a marathon calendar or a marathon guide.
  2. Allow yourself between five to six months to train if you are a novice runner. For example, the Los Angeles City Marathon is on 3/4/08. If you were to start training in October of this year you would be ready to run next March.
  3. Start running regularly for at least 30 minutes without stopping. It will be extremely helpful to have your body used to running when you start a 16-week training program.
  4. If you haven't exercised in some time and running for 30 minutes is too much, allow yourself more time to train and try an 8-week conditioning program. Listen to your body. Your body might adjust quickly, or it might take a little longer to be ready for the marathon training program.

• Step 2: Invest in the proper running equipment

  • Running shoes are the most important purchase you will make on your quest to successfully train and participate in a marathon. You will be putting more miles on them per week than all of your other shoes combined. The right shoes will alleviate stress in your legs and back. Before you visit a running shoe store, have an idea what you are looking for in your shoe. Is it stability, cushion, motion control, or would you be best off with a light weight trainer?
  • Having the right running clothes isn't as important as having the right shoes. However, you must know what type of clothes to avoid and what clothes can aid you while you train.

• Running shoes

  • There are three major considerations to take into account when selecting a shoe: foot type, foot strike and stride pattern. You can get a good idea of what your foot type, foot strike and stride pattern are just by examining your foot, your shoes and how your foot hits the ground when you walk. It is vital that you address all three considerations when purchasing your shoes.

  

  1. Foot type. Are you flat-footed or do you have a high arch? You might have a normal arch, which is most common.
  2. Foot strike. When you walk or run, does your foot hit the ground at the heel, ball or middle of your foot? How your foot strikes the ground determines where you need the most cushion.
  3. Stride pattern, also called "wear pattern", can tell you if you are landing on the right, left or center of your foot when you step. The wear on the sole of your current shoes will indicate how you're landing.
  4. Once you've determined these factors, find a running shoe store. There are several shoe stores that carry running shoes, but not all have the specialized knowledge in running you need to get the right shoe. The Running Shoe Store, Runner Sports, New Balance and Fleet Feet, for example, specialize in running shoes.
  5. Bring a pair of socks that you plan to wear with your new shoes when trying the shoes on. If you wear thinner or thicker socks than you'll be wearing to train, you won't get the right fit.
  6. A half-inch space is the optimal distance between your longest toe and the front of the shoe.
  7. You will need at least two pairs of shoes from the time you begin training until you reach the finish line; you'll need to replace them between every four to eight months. Although your shoes might not show that much wear and tear, their ability to absorb shock diminishes after 350 miles.

• Running clothes

  • Wear appropriate clothing. This doesn't mean you have to adopt short-shorts and an ultra-thin tank top, but remember — wearing the right clothes for a marathon is not about style, it's about comfort and preventing injury. Understanding how shorts, shirts, pants, jackets and socks play a role in maximizing your output while training is very important.

  1. Most manufacturers make shorts and shirts that wick away the moisture from your body. The drier you are, the better.
  2. Say "no" to cotton. Cotton absorbs your sweat and weighs you down. You want to be as light as possible in a material that breathes and wicks away moisture.
  3. Because most of the heat from your body escapes from your head, you should wear a hat only if it is cool outside. If it is cool outside, a hat or beanie is necessary.
  4. Layer, layer, layer. It is better to be too warm on a cold day than to be too cold on a cold day. If it is under 50 degrees, a t-shirt covered by a long-sleeve shirt and a windbreaker/sweatshirt would be ideal.

• Stretching and warming up

  • Muscle stiffness is directly related to muscle injury. Preparing your body for the rigors of prolonged running will lessen the chances of injury. Warming up and stretching helps you in the following ways: it increases the contraction and relaxation of warmed muscles, improves economy of movement and increases blood flow.

  1. Stretching after your run is just as important as stretching before your run.
  2. When stretching, hold and control the stretch for 30-60 seconds.
  3. Stretch all the major leg muscle groups: calves, hamstrings, quadriceps, and groin/hipflexors.
     • 
  4. As you begin a long run, try to jog lightly for the first 5-15 minutes to get your blood flowing and to warm up your muscles.
  5. When you are done with your run, it is vitally important that you stretch for between 5-10 minutes.
  6. Cool down. At the end of your run, make sure to walk for 10-20 minutes, depending on the length of your run.

• Preventing injury

  • There are several different injuries one may sustain while training for a marathon.

  1. To maximize running efficiency and to cut the risk of injury, make sure that your body is aligned and that you are using proper running form as you train.
  2. For mild issues such as general soreness and minor aches and pains, anti-inflammatory drugs like aspirin and ibuprofen can help.
  3. To help your body recover, chill out. Take a 10-minute ice bath (just your lower torso) to help your blood circulate and to stop any inflammation. If taking sub-zero bath isn't appealing, apply an ice pack to any sore area.
  4. Listen to your body. Do not take anti-inflammatory medicine before you run if you are already in pain. Never begin a run in pain. The pain is there for a specific purpose — to tell you that you should slow down or stop. Drugs should be used for recovery purposes only.
  5. If you are experiencing a dull pain, there's no need to stop running. However, if you experience sharp or piercing pains, stop immediately.
  6. Most running injuries stem from doing too much too soon. Your training should be gradual. If you find that your feet, knees and muscles are aching too much, take a break and lighten your regimen.
  7. If you sustain an injury that won't go away, take a break from training. Consult a physician if you believe it to be serious. Remember, no marathon is worth risking your health.

• Step 4: Nutrition

  • Think of your body as a car. The foods you ingest play a vital role in your body's performance. If you put regular gas in your car, you will get regular performance. If you fill your tank with supreme, you will get supreme performance. If you put sugar into your car, your engine will be ruined. The same goes for your body. The better you eat, the better your body will perform. You will find that the way you eat before, during and after a run is different from how you ate before training.

• Carbs 101

  • Carbs are not the enemy. Contrary to what we have learned about how carbohydrates lead to that gut or to those thighs, for someone interested in sustaining energy through long workouts or long-distance running, carbs are exactly what the doctor ordered.

  

  1. Carbohydrates get stored in the muscles as glycogen. The depletion of glycogen is directly responsible for fatigue.
  2. 65% of your calories should come from carbohydrates, particularly complex carbohydrates. Use this link to calculate your daily allowance of carbohydrates.
  3. Eat good carbs. Good carbs are unprocessed carbohydrates in their natural state and include the following: Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables.
  4. For people worried about their carb intake, it is essential to remember that it is the caloric intake that determines how much weight one gains. Use this link to calculate your daily allowance of calories.

• Avoid hitting "the wall"

  • When you've used up all the glycogen, your body begins to burn fat, thus hitting the proverbial "wall". To maintain energy and avoid fatigue, it is recommended that you eat before, during and after training/running.

  1. You must begin by fueling up with some good carbs such as fruit and/or cereal or a bagel. Try different foods until you find what you like and what works. Make sure it is light and wait an hour before running to allow for proper digestion. You will also want to fuel up with water or sports drink two hours before you go on a run.
  2. Eating during a long run can be tricky, so the goal should be to rehydrate. You can drink fluids rich in vitamins and carbohydrates such as Gatorade, Glaceau vitaminwater and Accelerade during your training to keep your energy levels up. All sport drinks are different, so find out which one tastes best and gives you the nutrition that you need.
  3. The key is to consume carbs anywhere from 30-45 minutes into a long run. Whatever you choose to eat should be light, quick and easily accessible. Protein bars are perfect for consumption.
  4. Avoid drinking too much water. Water alone in excess will dilute the blood sugar and electrolyte concentration in the blood, and can lead to cramping, an upset stomach, low blood sugar, and eventually hyponatremia, a potentially health-threatening condition marked by poor electrolyte and fluid balance.
  5. Eat/drink afterward. Replenishing your body is essential. After a long run your body is craving carbs to convert back into energy and protein to help muscles recover. Make sure you eat 30 minutes after your run and you will be ready to go for your next outing. Drink plenty of water or sports drink in order to rehydrate properly.

• Step 5: Start Running

  • Now that you have set your goals, bought your gear, modified your diet and have a fundamental knowledge of warming up and preventing injury, you are ready to hit the pavement. These weekly running programs are flexible. Remember, staying patient and knowing your limitations is the goal.

  • Sure, you will expect immediate results, but the key is keeping your focus. By eating well, staying hydrated and sticking to your schedule you will begin to notice in just a month all of the positive changes you are making.

  

  1. Most marathon training schedules assume you have been running for at least 6-10 weeks and can run for at least 30 minutes without stopping.
  2. There are several different 16-week running schedules. The trick is finding the right one for you. Some allow four days of rest per week, but most require that you run four days per week. Usually you will have to run two consecutive days followed by a day of rest and then two other days followed by a day of rest.
  3. If the standard 16-week schedules look too daunting, you can use a basic marathon schedule, which is open to interpretation and makes running easier on your body and schedule.

• Step 6: Getting a mental edge and maintaining motivation

  • Staying motivated while training for a marathon is the toughest part of running a marathon. Find out what best motivates you, and you'll have that to push you throughout the duration of your training regimen.

  1. Visualize yourself running and becoming the runner that you want to be. Seeing is believing, so see yourself training and focus on the ultimate goal. Do this for a few minutes twice a week.
  2. Use daily affirmation to help convince yourself that whatever personal goal you set for running a marathon will come true. Although our mind works in the present and even if what you are telling yourself isn't true, you will start to believe it over time.
  3. Block all negative thoughts. When you feel your body getting tired, tell yourself that you feel strong and full of energy. When you feel some pain, block it out and keep running.
  4. Stay focused. Training for a marathon takes several months. It's not uncommon for life to get in the way. If you are unable to run on one of your scheduled days, or if it a week or two between runs, don't get discouraged — get out there and get back on track. Remember what is driving you to run a marathon.

   

• Resources for How To Train For Your First Marathon (Even If You're Out Of Shape)

  • Wikipedia: Marathon
  • RunnersWeb.com: Athletics: Marathon Training & The Boston Qualifier (Part 1 of 3)
  • MarathonRookie.com: Marathon Calendar
  • MarathonGuide.com: USA/Canada Marathon Calendar
  • lamarathon.com: Los Angeles Marathon
  • JeffGalloway.com: Jeff Galloway's Conditioning Program (2007)
  • About.com: How To Buy Shoes
  • Hughston Health Alert: Finding Your Running Shoe/Matching foot type to shoe type
  • Running Warehouse: Foot Motion Characteristics
  • Runner's World: What's Your Wear Pattern?
  • MarathonRookie.com: Running Shoe Store Directory
  • RoadRunnerSports: Store locater
  • New Balance: Find A Store
  • Flat Feet Inc.: Store Locations
  • MarathonTraining.com: Marathon Training Program: Choosing the Right Shoes
  • About.com: Sports Medicine
  • Advinc.com: Ideal Running Attire
  • Mama'sHealth.com: Running Shorts
  • Mama'sHealth.com: Shirts
  • Mama'sHealth.com: Pants
  • Mama'sHealth.com: Jackets
  • Mama'sHealth.com: Socks
  • Running.Zappos.com: Shopping Guide: Running Apparel
  • Wikipedia: Layered clothing
  • Manitoba Marathon: Training: Warm up & cool down
  • MarathonTraining.com: Marathon Training Program: Stretching
  • Leader-Telegram: Calf & Achilles' Tendon Stretches
  • Leader-Telegram: Hamstring Stretches
  • Exrx.net: Standing Quadriceps Stretch
  • CoolRunning.com: Stay Loose: Stretches for Runners
  • Runner's World: The Perfect Form
  • Runner's World: Stay On Course
  • The Cleveland Clinic: What You Need to Know About Inflammation
  • WebMD: Coping With Common Running Injuries
  • Wikipedia: Aspirin
  • Medline Plus: Ibuprofen
  • CoolRunning.com: The Fix: A Primer for Treating Running Injuries
  • WebMD: When to Drop Out of a Race
  • Dr. Foot: Running Foot Injuries
  • AskMen.com: How To Prepare For A Marathon – Part II
  • MarathonRookie.com: Marathon Training for Beginners
  • ingnewyorkcitymarathon.org: Training Schedule
  • Wikipedia: Carbohydrate
  • Wikipedia: Glycogen
  • MarathonRookie.com: Nutrition
  • University of Maryland Medical System: Carbohydrate Calculator
  • GoodCarbs.org: What are 'good' carbs?
  • Active.com: Caloric Needs Calculator
  • MarathonRookie.com: Hydration
  • Wikipedia: Rehydration
  • DietFacts.com: Gatorade Nutritional Facts
  • DietFacts.com: Claceau vitaminwater Nutritional Facts
  • Accelerade.com: Accelerade Nutritional Facts
  • AskMen.com: Top 10 Energy & Protein Bars
  • Wikipedia: Hyponatremia
  • MarathonRookie.com: Marathon Motivation
  • A-Ha!TV: How To Use Affirmations To Make Your Dreams Come True
  • Running Journal: The Funnel of Focus
  • Running USA: Annual Marathon Reports

Everything You Know About Marathons Is Wrong

 

A researcher reported recently that he could find no relationship between dehydration and cramping.

By GINA KOLATA

Most runners have heard the marathon lore: Your time will be best if the weather on race day is about 55 degrees and overcast, or even drizzly. And avoid dehydration at all costs, because it will cause your muscles to cramp and you could collapse at the finish line.

But none of that is true, researchers said at a recent marathon medicine and science conference in Chicago.

The weather theory “needs adjusting,” said Scott J. Montain, a research physiologist at the United States Army Research Institute of Environmental Medicine in Natick, Mass.

“Most of what we know comes from the lay literature,” he said.

Thousands of runners are no doubt monitoring the weather forecast for Sunday, when the New York City Marathon makes its annual tour of the five boroughs. (As of yesterday, it looked promising, with temperatures expected to be in the upper 40’s and partially cloudy skies.) But the weather nostrums for marathoning that are cited so authoritatively in journal articles and textbooks are not always borne out in legitimate science. Montain and his colleagues set out to conduct a proper study.

They gathered data from 28 years of the New York City Marathon, 35 years of the Boston Marathon and 23 years of the marathons in Hartford, Vancouver, Duluth, Minn., and Richmond, Va. The routes for those marathons have barely changed over the years, and each had a large field — more than 10,000 runners. The investigators looked at the average times for the top three men and women, and at the times for the runners who placed 25th, 50th, 100th and 300th.

Elite runners ran fastest in the coldest conditions — 41 to 50 degrees. But the slowing effect with heat was not as great as had been previously reported. For every five-degree increase in temperature, times slowed by 0.4 percent.

Warmer weather had a greater effect on slower runners. On a 77-degree day, an elite runner would be about 5 percent slower than on a 41-degree day. But a runner who finished in three hours on a 41-degree day would be slowed by about 12 percent on a 77-degree day, finishing in 3 hours 21 minutes.

One reason, Montain said, could be that slower runners spend more time on the course, and the temperature generally rises through the day. Or it could be because slower runners tend to run with a larger pack. A tightly clustered group of runners generates heat and blocks it from dissipating.

Montain and his colleagues also looked at whether marathon times were better under sunny or overcast skies. Only 13 percent of records were set on cool and cloudy days.

“It is more likely that a record will be set when it is sunny or when there are scattered clouds,” Montain said. He is not sure why that is; perhaps sunny conditions put runners in a better mood, he suggested.

Then there is the issue of cramping, that often excruciating, spasmodic, involuntary contraction of muscles that can occur during or, more often, just after a marathon. It almost always involves the muscles that were used to run — the hamstrings or calf muscles, for example. And it can last a minute or two — or much longer.

Conventional wisdom says cramps are caused by dehydration and that the solution is to consume salt and drink more fluids. Not true, says Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town in South Africa.

At the conference in Chicago last month, he reported that he could find no relationship between dehydration and cramping. He has studied cyclists, marathoners and triathletes, measuring levels of electrolytes and body-weight changes, both of which are indicators of dehydration. Those who cramped were no different from those who did not.

Two other studies looked at how much weight ultramarathon runners and triathletes lost during races — a measure of fluid loss and a direct indicator of dehydration. Those who cramped lost no more weight than those who did not. If anything, Schwellnus said, those who did not have cramps were slightly more dehydrated.

The cause of cramps, Schwellnus believes, is an alteration in the electrical signals going to exhausted muscles so that the balance between those signals activating muscles and those inhibiting them is distorted. One way to protect yourself is with proper marathon training and proper pacing. “Racing at too high of an intensity is one of the single most important risk factors,” Schwellnus said.

When muscles cramp, there is a simple and effective treatment: stop running and stretch that muscle. And, Schwellnus said, realize that the cramping will soon stop.

“Almost no matter what you do, if you stop the activity, the muscle will come back to normal,” he said.

Beyond the finish line of every marathon are runners who feel dizzy, and some of them collapse. It is not as common as muscle cramps, but the condition can afflict up to about 5 percent of marathon runners, said Michael N. Sawka, head of the thermal and mountain medicine division at the United States Army Research Institute of Environmental Medicine. He wondered whether the cause could be dehydration, a commonly evoked mechanism.

Sawka looked at published studies. One compared 45 athletes who collapsed after an ultramarathon to 65 who completed the race and did not collapse. There were no obvious differences between the two groups: their body temperatures were the same (dehydration makes the temperature rise), as were their electrolyte levels. But those who collapsed were pushing themselves as hard as they could, were at or close to their personal records, or were medal winners in the race. Perhaps, Sawka said, “that final effort might contribute to collapse.”

The actual cause, though, does not appear to be dehydration, Sawka said. Instead, it is a pooling of blood in the lower legs and feet when vigorous exercise suddenly stops and the heart rate slows markedly.

Timothy Noakes, a professor of exercise and sports science at the University of Cape Town, said he had stopped giving intravenous fluids to collapsed runners.

“We completely changed the way we treat patients,” Noakes said. “All we do is have them lie down and put their feet higher than their head.”

Postmarathon collapse, Noakes added, “is a benign condition.”

“Just lift their legs and you will help the majority of patients,” he said. “That’s all you need to do to make most people recover very, very quickly. You can infuse as much fluid as you want, and you will not get the same response.”

 

Injured Soldier Completes Marathon

 

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5 Most Stunning Marathons in the World

here’s the five best trips for those of us who want to feel pain in pretty settings.

5. Honolulu Marathon, Honolulu, Hawaii

A rare December race, Honolulu features a pretty impressive roster of sites to see along the 26.2-mile course: Waikiki Beach, Diamond Head and Koko Head volcanic craters, and of course, all of the normal flora and fauna of being in Hawaii. Honolulu also has the advantage of being all on pavement– something that you’ll see is sorely lacking on this list–and relatively flat, which is nice, considering that you’re going to be running further than most Americans commute to work.

4. Big Sur International Marathon, Monterrey, California

The Big Sur is run on California’s Monterrey Peninsula, almost entirely along the rocky coastline. The course is almost devoid of major landmarks, or wildlife, but consistently ranks among the most beautiful races available. Why? Take a look:

3. Antarctic Ice Marathon, 80 Degrees South

Yeah, you read that right– this race flies you in from Puenta Arenas, Chile, to Patriot Hills, where the Antarctic Ice Marathon features 20 mph winds, support staff on snowmobiles, and an average wind chill of -20 Fahrenheit. Even better–the entire race is at 3,000 feet of altitude, making for a rough adjustment if you trained at sea level.

2. Big Five Marathon, Entabeni Game Reserve, South Africa

This race–touted as “harder than Comrades”, the South African 52-mile death march of an ultramarathon– has the unique pleasure of running through a game reserve. Entabeni offers lions, zebras, gazelles, and a broad diversity of African geography along the trail to distract runner from the pain that comes from covering the distance and differing elevations of the course. Running with gazelles, however, may be priceless.

1. Safaricom Marathon, Lewa Game Reserve, Kenya

Safaricom, like the big five, passes through a game reserve, but features two very important differences to the untrained eye: black rhinos, and Kenyans. East Africa has long been known for breeding highly competitive distance runners, and this race is their “home court advantage” if you will; run at 5,000 feet altitude, the locals in the field will look blazingly fast, giving any tourist more than enough reason to ignore their competitive drive and focus on the wildlife surrounding them.

 

 

America’s Most Scenic Marathons

 

By Kristin Luna

Whether you’re a marathon newbie or veteran, why submit to the challenge in your own hometown when you can combine fitness and vacation for the adventure of a lifetime?

Most countries and US states boast at least one marathon of their own, giving runners a myriad of options should they choose to take the plunge. Read on to discover Travel Channel’s picks for North America’s most scenic runs.

Steamboat Marathon
Steamboat Springs, Colorado
Snow-capped peaks and lush, green valleys surround runners as they make their descent from this marathon’s starting point high in the Rocky Mountains at historic Hahns Peak Village to the Routt County Courthouse in the resort town of Steamboat Springs far below. The route offers views of a myriad of mountain wildlife and a handful of working ranches and covers an overall drop of 1,400 feet along the 26.2-mile route. The rolling hills and high altitude will take their toll on runners, and participants should practice running in the mountains beforehand.

While most visitors know Steamboat Springs as a mecca for skiers, it also boasts plenty of summer activities. At nearby Strawberry Park, just 7 miles outside town, runners can unwind after the race by enjoying the therapeutic wonders of the park’s natural hot springs. If you’re a nature lover, take advantage of the area’s outdoor opportunities by swimming in Fish Creek Falls or tubing along the Yampa River. The historic downtown of Steamboat Springs is worth a gander; because it’s a ranching community, the streets are wide enough to accommodate a cattle drive.

Mayor’s Marathon
Anchorage, Alaska
Anchorage’s Mayor’s Marathon takes place the day after the summer solstice, when runners can revel in a solid 19 hours of daily sunlight. Much of the marathon course follows a dirt-packed road — meaning you’ll dodge rocks and boulders along the path — so racers should train with this in mind. The race begins along a bike path that winds around toward a golf course before beginning an 8-mile stretch through the serene wilderness. After a climb, the course heads back down toward the University of Alaska campus, where it connects onto a municipal trail through the heart of Anchorage and ends at a local high school near a lagoon. The race’s half-marathon follows a different route that passes through Earthquake Park. Wolves, bears, foxes and moose are common residents in the area, though many will scatter when they hear runners approach. In collaboration with the race, Logistics, L.L.C. offers participants and spectators half-, full- and multiday tours of Alaskan hot spots. Excursions include a nighttime Midnight Sun Glacier hike, fly-fishing, white-water rafting, glacier cruises, paragliding, horseback riding and flight-seeing. If you have a few days to spare, cruise through the Kenai Fjords, explore Wrangell-St. Elias National Park and Reserve, or take the train up north to Denali.

Kona Marathon
Keauhou-Kona, Hawaii
Doubling as the site for one of the world’s most revered Ironman competitions, Kona offers runners the chance to race in paradise. The marathon commences at Keauhou Beach and follows the coast along Alii Drive — the primary road that runs parallel to the western beaches of the Big Island — before turning at Kuakini Highway, continuing on Queen Kaahumanu Highway, then looping around and covering the same course back. Along the way, runners will have clear views of Hawaii’s emerald waters, black-rock beaches and palm-fringed coastline. After your sweat has dried and you’ve removed your running shoes, spend a couple of days in quaint Kailua-Kona. You can snorkel at Kahaluu Beach (where you may just spot a sea turtle or 2), rent a kayak and paddle out to the Captain Cook monument south of town, and eventually make your way to Kilauea and Volcanoes National Park to witness glowing lava formations firsthand.

San Francisco Marathon
San Francisco, California
The hills will be the first of many challenges that await runners in one of America’s most beloved cities; keeping focus on the path ahead while passing through San Fran’s stunning scenery will be another. Beginning along the Embarcadero, the marathon course passes Pier 39 and runs down to Fisherman’s Wharf along San Francisco Bay. Admire the lavish townhouses in the yuppie Marina district, before passing through the Presidio en route to the Golden Gate Bridge. You’ll cross the iconic monument before looping around at Vista Point and coming back. Don’t forget to take a peek at the city’s remarkable skyline when making your way back over the bridge and downtown. Once you reach the Presidio, you’ll change directions and travel through the verdant Golden Gate Park. Upon leaving the park, the gritty Haight-Ashbury district comes next, followed by the Latino-inspired Mission. At the promenade of the AT&T Park, you’ll know you’re in the homestretch: The race finishes inside the Giants’ stadium. After crossing the finish line, spend a couple of days taking in the city’s sights — at a more leisurely pace this time — before making your way east to Yosemite or south along the scenic Pacific Coast Highway to one of many notable seaside towns like Monterey or Santa Barbara.

 

 

Great Marathons Around the World, North Pole to Sahara!

From striding alongside wild game in Kenya to taking on the icy Antarctic plains, marathons can be a superb way to discover the world as well as test your personal limits. Here are some of the most spectacular options…

Marathon of the Midnight Sun

In the far north of Norway, this is one event where the title says it all. Runners set off in Tromsø within the Arctic Circle shortly before midnight – and the sun keeps on shining even when they’re trying to break through "the wall".

When: June
More details: www.msm.no

 

Paris Marathon

A spring marathon that is an excellent big city alternative to London, this race wends its way through all the classic Paris landmarks, starting along the Champs-Élysées.

When: April
More details: www.parismarathon.com

 

 

Antarctic Ice Marathon

One of the few races in the world where snowmobiles act as support vehicles, this last frontier event will test your limits at the ends of the earth. Participants need to negotiate snow and ice for the whole length of the course.

When: December
More details: www.icemarathon.com

 

North Pole Marathon

Meanwhile, at the other end of the earth, this one bills itself as the world’s coolest marathon. Runners battle sub-zero temperatures as well as the challenge of completing 26.2 gruelling miles.

When: April
More details: www.npmarathon.com

 

 

New York Marathon

One of the best supported of all the big city marathons, this atmospheric race goes through all five of New York’s main boroughs with a spectacular (and deceptively undulating) finish in an autumnal Central Park…

 

 

 

Berlin Marathon

If you want to take part in a record-breaking race, head here. The magnificent Ethiopian runner Haile Gebrselassie has broken the world record twice in consecutive years in this flat-as-a-pancake course. Perfect for runners who want to say "I was there when…"

When: September
More details: www.real-berlin-marathon.com

 

 

 

Boston Marathon

Don’t even think about applying for this one unless you’re a pretty handy endurance athlete already – qualifying times are 3 hours 10 for senior men and 3 hours 40 for women. However, if you’ve got what it takes, you get to participate in the world’s most prestigious marathon, which has been running since 1897.

When: April
More details: www.bostonmarathon.org

 

 

ChiRunning and ChiWalking Tips to Tackle a 50K

Keith McConnell
PhD Certified ChiRunning and ChiWalking Instructor
ChiRunning

In the "ultra" running community, The McDonald Forest 50K is considered to be one of the most challenging 50K’s anywhere. Located outside of Corvallis, Oregon, this trail run includes 6,700 ft of uphill, windy and perilous downhill, lots of mud and streams and logs to navigate. For me, this was the perfect venue to test my theory that a collaboration of ChiRunning and ChiWalking would be the most powerful, efficient, effortless, safe and enjoyable way to complete hilly, long distance runs.

Although I had run a number of marathons in recent years and even ChiWalked one marathon, it had been almost 30 years since I ran my only other ultra, a 50K in The Bay Area of California, so I was not at all sure how this current undertaking would go. What I did know was that I would have an athletic adventure and that I would be called upon to use all of my knowledge of both ChiRunning and ChiWalking (see footnote) to make this adventure a positive experience and a personal success.

I awoke on race day to sunny skies, a good sign given the history of rain and mud in this race’s past. A short while later, I waited, one of 200 men and women of all ages, a fit looking group surrounded by a welcoming forest on an old logging road. Then we were off–the first steps of a very long journey with the whoops and yells of excitement masking any anxiety I may have been feeling — "only 31 miles to go" someone shouted!

The initial terrain of level roads and trails soon was transformed into steep uphills and, in response, my ChiRunning form shifted smoothly to ChiWalking and my personal project had begun. With increased lean, small steps, quick turnover, strong and high arm swing, and lateral strides when needed, I moved forcefully up the trail, passing those runners who tried to keep running or who walked with arms at their sides while exhibiting no particular form and no recognition of the changing angle of gravity as it almost pulled them back down the hill with each step.

What goes up must come down and there were certainly plenty of "downs" during this run. Returning to my ChiRunning form on the downhills, I felt very confident darting down the hills as I varied my form between the usual lower body focus on gradual hills and, more often, the steep hills form in which I lowered my center of mass, increased my cadence while landing under my column with very short steps keeping my weight line on the backside of my feet and legs.

Staying on the upper edge of my maximum speed zone, it was essential that I keep good balance and the capacity to respond to the unexpected — such as slippery surfaces, roots, rocks, etc.–as more than once I almost slid off the trail and had to grab a passing branch to help control my momentum. At times, I felt like I was dancing down the hills, a downhill version of T’ai Chi perhaps, keeping core strength, good alignment and lightness afoot as I worked with, not against, the force of gravity and the force of the trail coming at me.

Whenever possible, I used the speed and balance of this downhill form to pass runners who moved less adeptly, braking and pounding as they seemed led by their feet out in front with upper body vertical or even leaning back toward the hill. Overall, whether gradual or steep, I found that ChiRunning downhill was the place I most frequently caught up to and passed other runners.

The back and forth dance between ChiRunning and ChiWalking proved to be especially useful in the latter parts of the 50K run when, on both level and slightly downhill terrain, I sensed that a leg muscle was on the verge of cramping. In spite of good ChiRunning form, those times when I had had to catch myself from "slipping out" on steep downhills had over stressed my hamstrings. Resting my "hams" with ChiWalking, while re-focusing and totally relaxing my legs overall, allowed me to keep moving forward at a steady, albeit slower pace. Once recovered, off I went again, ChiRunning with renewed lean, pelvic rotation, relaxed legs and all around zip.

And soon I was there, the finish line banner drawing me forward for the final strides. Six hours and forty nine minutes after I began, I had completed an incredibly challenging and hilly 50K trail run and I had done surprisingly well. As I caught my breath and released tears of joy and relief, I heard the Race Director say to me, "You’ve just won your age group", (FYI: 60 — 69) and he handed me a classy mug as a memento of my accomplishment. As I broke out in a big smile, I realized that I had done it. The "marriage" of ChiRunning and ChiWalking had been a success.

Postscript:

1. In terms of "recovery", an important aspect of distance running and typically a key benefit of the ChiRunning and ChiWalking approaches, my experience was as hoped. A dinner and dancing outing on race night was followed the next day by a walk and playing in my usual Sunday ice hockey game. My recovery was quick with no noticeable negative after effects.

2. My observations of other runners and the inefficiencies they showed on both uphills and downhills has led me to develop a new specialty in my ChiRunning/ChiWalking practice; offering workshops geared to ultra trail runners, including and emphasizing hill running.

 

 

 

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