Training Tips for First-Time Marathoners

With eight days left before the 2008 Seoul International Marathon/79th Dong-A Seoul Marathon, first-time marathon runners can begin to feel the excitement. But as excessive training can ruin your race, take your time and adjust your physical condition.

○ Running the last 20 km

Run your last long-distance training run this weekend. If 20km is impossible for you, try to run slowly for 90 to 100 minutes. Don’t push yourself too hard. Remember to get plenty of rest.

○ Diet

Seven days before the race, start a “3-3 diet.” This diet will increase the intake of carbohydrates, your main source of energy when running. Professional runners eat only protein (meat+water) for the first three days, and have carbohydrates (rice+noodle) for the remaining three days. For masters, however, eating food high in protein while reducing the amount of carbohydrates for the first three days, and increasing the ratio of carbohydrates for the remaining three days, should be enough.

Rest on Monday. On Wednesday, run 12km with your actual race pace. Consume glycogen, an energy source for your muscle, by running the last 4km quickly. This will help you take in more carbohydrates, as our body tends to hold what it lacks.

○ Finish training

Beginners lightly jog for 60 minutes on Thursday, 50 minutes on Friday, and 40 minutes on Saturday. Three days before the race, run 8 km and completely rest two days before your race. On the day before, run 5km with your full-course pace. It is also a good idea to run a short distance sprint such as 400m or 200m. Drink water often, as it will help you eliminate body wastes and stimulate your water intake on race day as well. You should never drink alcohol.

yjongk@donga.com