Fitness: Good race plans are key to running a marathon

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The fall marathon race calendar is upon us, with runners from coast to coast lacing up their shoes to tackle the 42 kilometres distance.

Anyone who has ever considered running a marathon knows it’s a daunting task, even for those with multiple races under their belt. No two marathons are alike, despite that fact that the distance never varies. But running a successful race isn’t as easy as trusting your training. The key to crossing the finish line is all about managing the day.

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“My first marathon was a disaster,” said Mike Del Giudice, a personal trainer at the Fitness Lab in Ottawa and veteran of five marathons. “The first 30 kilometres was picture perfect, but at 32 kilometres my hamstrings cramped up every kilometre for the rest of the race.”

Del Giudice tried everything to put the spring back in his legs. But nothing worked, so he hobbled his way to the finish line and swore off running for two years.

Not all marathoners have a war story to tell, but they’ve all learned to respect the distance. After all, if running 42 kilometres was easy, the race would be without its inherent bragging rights. That’s why race plans are important. It’s also why it’s important to modify race plans depending on what the day brings.

Sometimes weather is a factor. High heat and humidity have forced many a marathoner to change their race plans. Same for rain, cold and wind. Other times it’s the body that does the unexpected. Cramps, lethargy, blisters and sore muscles are just some of the physical challenges that can derail a marathoner.

“I go into every race with a Plan A, B and C,” Del Giudice said. “Plan A works when the day goes perfectly. Plan B is when something isn’t clicking, and Plan C is for those days when nothing is working.”

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Dominic Royer, who coaches the running club at Boutique Endurance in Montreal, recommends runners check in with how they’re feeling several times during the race to see if anything needs changing up.

“Re-evaluate your race plan at the warm-up, after the first 10k, at the halfway mark and at the wall,” Royer said.

The wall is the mile marker in the marathon where all runners struggle. Somewhere around 30 kilometres it starts feeling like you’re pulling a piano. Energy stores are low, every stride is laboured, and the legs have no pop.

There are a couple of reasons why runners hit the wall. One is a depletion of carbohydrates, the fuel muscles need to power your run. The other is too much speed at the front end of the race.

Royer and Del Giudice both stress the importance of a good breakfast on race morning, eating about three hours before your scheduled start time. Just make sure that whatever you eat has been tested as part of your pre-run ritual during training. Race day isn’t the time to try something new.

Plan on topping up those carbohydrate stores every 10 kilometres with energy gels, gummies or drinks, with the same caveat as breakfast — test them out before getting to the starting line.

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Once you arrive on site, keep your warm-up low-key. The same goes for the first 10 kilometres. Don’t give in to the excitement of the race and keep pace with the pack running in front of you. You’ll pay for it later.

“The pace should feel boring; a four on 10 on the effort scale,” said Del Giudice of the first quarter of the marathon.

It’s not as easy as it seems to keep it low-key out of the gate. There’s a lot of hype at the start of the marathon, with competitors warming up, looking at their watch and getting their game face on. All that excitement often leads to runners burning off pent-up energy in the first leg of the race and dipping into important energy stores better used during the final stretch to the finish line.

With the first 10 kilometres under your belt, you should be settled in at a pace that feels comfortable and let your legs carry you. Kilometres 10 to 30 are the easiest part of the race — you’re warmed up, confident in your training and full of “I can do it” energy.

Kilometres 30 to 42 are anything but easy. This is the part of the race that you run with your heart.

“Everyone is in the hurt locker,” said Del Giudice of the last leg of the race. “Now is the time to remind yourself of your “why” (why you chose to run a marathon).

“Stay positive,” said Royer of that final stretch. “Think about family, all the work you did to prepare, and push hard to the finish.”

This is the time to tap into the energy of the crowd, which tends to thicken at the end of the race. Del Giudice asks family and friends to line up at the 35-kilometre marker where he “needs his people the most.” It’s here that many a marathoner has been joined by a well-meaning family member or friend who runs alongside them for those last few kilometres.

There’s no shame in relying on support from your people or shuffling to the finish line. Race plans aside, the first marathon is all about finishing. Experiencing the highs and lows of 42 kilometres on the run is the proverbial school of hard knocks when it comes to being a rookie marathoner, so take comfort in the fact that you’re not alone. Every runner struggles to finish. Just remember not to let it show when the camera flashes at the finish line.

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