where should i run on a marathon course

Time of Year

The time of the year is going to be a major enjoyability factor when deciding when to race your half marathon. I highly discourage running your first half marathon in the Winter or the Summer months.

Average temperatures

If you don’t think that warmer temperatures affect your running speeds, think again. In 2012 a study was conducted involving 6 major marathons.

Wind

The wind can either hinder your race performance or hinder your race performance. If you’re running against the wind (into the wind) then your overall performance decreased, unless you were an elite runner. The tailwind favored all runners and they saw an increase in their race performance.

Course elevation gains

When selecting your half marathon location try to find a race with close to zero elevation gain.

Physical Race Location

If you’ll be traveling to your first half marathon race, you will need to be prepared for unseen circumstances. Packing your race fuels and night before meals will also be critical especially if you’re in a foreign land where they don’t have choices of foods that you would want to eat before your race.

Course Difficulties

Is part of the race run in the woods? Is part of the race run on a gravel road? Are there any rocks or technical aspects of the course that might not be conducive to first-time half marathoners? These are questions that you should look at when determining if the race course your selected is a viable candidate for your race.

First Half Marathon Race

If this is your first half marathon race, check out these 21 tips to help ensure that you survive your first half marathon race.

How long can you run at marathon pace?

Your body can store enough fuel to run about 2 hours at marathon pace. This means unless you’re running really fast, you’ll need to take on a lot of extra carbohydrates during you run. Your body has a difficult time digesting the carbohydrates you take in while running.

Why is running slower in the first half of a marathon?

Why does running Slower the first half of a marathon work? Running a little slower than goal marathon pace for the first 3 or 4 miles works for two reasons: (1) by running slower, you conserve critical fuel and energy you’ll need the last 10k;

How does running affect fuel consumption?

Your body reacts in a similar way. When you run over your marathon pace (scientifically defined as your aerobic threshold), you start to burn significantly more carbohydrates. Similarly, as I discussed earlier, weaving in and out of other runners the first few miles, which tends to happen more with runners who go out too fast, is like driving your car in the city. We all know cars get significantly reduced miles per gallon while driving in the city. Your body is the same way.

How to get through a rough spell?

Work with the people around you and latch on when you’re going through a rough spell. Try to relax and keep your focus on staying with the group, not your splits. Use the group and the people around you to help you relax and take your mind of the distance ahead.

What is important to remember about races?

One important thing to remember is that races can be kind of wild sometimes and everything might not go to plan.

Is it okay to be slow in 10k?

It’s still ok to be a little slow in these miles as your conserved energy will allow you to hold pace the last 10k and avoid the dreaded marathon fade and bonk.

Is the 1500 meters marathon faster than the second half?

Here’s an interesting statistic: Every world record from 1500 meters to the marathon has been set running negative splits – running the first half of the race slightly slower than the second half. It’s true, look it up if you have the time.

What is the best thing about the Chicago Marathon?

The greatest thing about the Chicago Marathon is the flat and predictable course. But that can also be troubling, as you don’t have the mental and physical relief of downhills.

How many vertical feet are there in the Chicago Marathon?

You’ll hear the roar of the crowd and the announcer at the finish as you climb up all 10 vertical feet, wondering how something so small could feel so hard. Think short with your stride, drive your elbows back, and don’t let your ego get the best of you.

What is the number one mistake runners make in Chicago?

The number one mistake runners make in Chicago is running the north side —or the first section of the marathon (from the starting line to mile 10)—too fast. The morning temps are usually cool, it’s fairly flat, and you’re psyched up—the three ingredients that can induce bonking later in the race if not handled mindfully.

How to keep your body strong?

Tune into your form, and think head to toe about what is going on in your body (head over shoulders, shoulders relaxed, arms swinging like a pendulum, hips under your shoulders, and feet landing under your hips). A mindful minute or two brings you back to what matters the most: keeping a strong mind and body.

How to run in wind?

If the wind is coming at you directly, run behind a taller person or group of people running at your pace. If it’s coming from the right side, run at their left shoulders. If you’re running in a group, take turns leading the pack and dropping back. It keeps the crew working together and makes the time fly by as you rotate your formation.

How far apart are aid stations?

Before race day, review the course map and get familiar with where the aid stations are (there are 20 in total). They’re approximately two miles apart, so if you miss one, know there’s another one coming relatively soon.

Can you win a marathon if you are not your fastest?

When you think about how often an elite runs a personal record, you’ll begin to appreciate just how special your own record is when it happens. While it’s a huge accomplishment to run an improved time and achieve your goal, you can also “win” the race by running a strong marathon, even if it’s not your fastest.

How to commit to running a marathon?

1. Commit to running a marathon. The words are easy to say, but it’s not nearly as easy to live up to. It’s important to have a very good reason for doing this or else it’s an easy commitment to break. Many people that register for a marathon never even show up to the starting line. Internalize your commitment. 2.

When do marathons start?

Marathons usually start at 7:00 am on a Sunday and you’ll need to be there earlier than that if you want a good spot in the starting line. I’m a morning person, so 7:00 is no problem for me, but if you struggle with waking up early, especially on a weekend, I suggest some practice before hand. 18.

What happens the night before a marathon?

The night before the marathon can bring up a lot of nerves that kill an appetite, but trust me, you want to shove as many carbohydrates and proteins down your throat as possible without getting sick.

How long should I train for a race?

There are plenty of people who train for as little as a month and some that don’t train at all and simply show up the day of the race. I trained for just 2 months and I’m nobody special. Decide for yourself how long you need.

How many times should I run a week?

There are all kinds of resources out there to help you determine how you should be training. Most suggest running 4 times a week with 1 long run every week that gets progressively longer. Here’s the schedule that I used.

Is it better to stay up all night driving or running a marathon?

Marathons start very early and staying up all night driving just to get out of the car and start running is not the best strategy. You’ll be tired and out of it.

Can you drink energy drinks before a run?

I would not recommend any kind of carbonated energy drink before your run. Unpleasant.

How many people are running the Boston Marathon in 2019?

There are 30,000 official entrants for the 2019 Boston Marathon, many from Massachusetts, and many more from across the country and the world. If you’re running this year, congratulations! Here are some things to keep in mind.

When is the Boston Marathon 2020?

Due to the COVID-19 pandemic, the 124th Boston Marathon was postponed in April and will now take place on September 14, 2020.

Where to take commuter rail in Boston?

Take any Commuter Rail line into the city—routes north of Boston go to North Station, routes south of Boston go to South Station. We recommend checking Commuter Rail alerts before your trip. Back Bay Station is about a 15-minute walk to the pick-up point. From North Station, take the Green Line to Arlington.

Where to take the Green Line to Boston?

Green Line. Take the Green Line to Hynes Convention Center ( from Brookline, Newton and points west) or Arlington (from downtown Boston). It’s a short walk to Copley Square from either station. Copley Station on the Green Line is closed on Marathon Monday. We recommend checking Green Line alerts before your trip.

Where is the finish line in Boston?

It's in front of the Boston Public Library near Copley Square, and there are several ways to get there.

Where do the Boston Athletic Association buses leave from?

The only guaranteed transportation for runners from downtown Boston to the starting line in Hopkinton are the Boston Athletic Association buses that leave from Charles Street, between Boston Common and the Public Garden.

Is there a security restriction on the day of the marathon?

In the interest of safety, security restrictions and MBTA service adjustments may be in place the day of the marathon.

How to prepare for a long flat course?

The best way to prepare your body for a long, flat course is to simulate it with a long, flat training run. Once you have your flat course, run it every other week , alternating it with your usual go-to hilly routes. You’ll maintain your hilly fitness while adapting to the new wear pattern on the flat course. If you’re a seasoned runner, you can ...

Why does running on a flat course cause muscle fatigue?

Running on terrain you’re not used to—whether you’re a flatlander heading for the hills or someone accustomed to climbing racing on flats—can lead to muscle fatigue and cramping due to your body’s lack ...

What zone is a half mile repeat?

You can include short quarter- and half-mile repeats at a harder red zone effort, longer one- to two-mile repeats in the moderate orange zone, and even some shorter easy yellow zone effort runs later in the season.

Is running on hills good for you?

Running hills is a definite asset in developing strength and fitness. However, it is wise to modify your training plan to better prepare for the unique demands of racing on a long, flat course. When you run on rolling hills, your body uses a variety of muscles as you climb and descend. The impact levels decrease as you run up ...

Is a treadmill good for running?

This may not seem like a fun option in the summer, but the treadmill can be a great resource. You can easily get in higher-quality workouts on hot days or when time is too short to make it to a track. Treadmills are especially convenient for runners who travel. Think of the ‘mill as one tool that bridges the gap to your next outdoor run.

How to do a 2 mile run?

Here’s how it works: Start with a 2 mile tempo, mostly uphill, at your normal tempo run pace. Then, you have a 4-5 minute easy jogging rest. You can reduce this to 1 mile if you’re a beginner or for the first session. Next, run 8 x uphill/downhill repeats on a moderate incline (6-8%) at marathon pace.

What are the common mistakes runners make when training for Boston?

The common mistake runners make when training for Boston is doing the wrong type of hill work and neglecting downhill training. Often, runners will simply include more hill repeats, like 9 x 60-90 seconds uphill sprints, into their training cycle.

What is a 2-4-2 workout?

The 2-4-2 workout is an uphill and downhill tempo run used by the BAA on the Boston marathon course that you can also simulate at home or on the treadmill. The group performs this workout twice, once in early February and once in early March with the second session being slightly longer or faster. Here’s how it works:

How to compensate for downhill?

To compensate for the downhill being aerobically easier, I’ll typically shorten the rest period rather than making the pace too fast (to decrease the risk of injury). An example workout would be 5 x 1-mile downhill repeats at 5k to 8k race pace with 90 seconds rest.

How long is a downhill run?

Each uphill and downhill section is about a quarter-mile long (so about 800 meters per repeat). There is no rest between these repeats – it’s a continuous effort. Finally, after a 3-4 minute easy jog rest, run a 2 mile, mostly downhill, tempo run at normal tempo run pace.

Why do you break your quads early?

The goal is to breakdown the quads early in the training cycle so you can do longer and harder hills later in the training segment without being as sore. Starting early also gives you plenty of time to slowly build up your tolerance without thrashing your legs.

Can you run over a hilly course like Boston?

Unfortunately, doing lots of hill repeats is not the best way to help you run faster over a hilly course like Boston. In Boston, many of the hills you will encounter will be long and gradual, not steep and short. Furthermore, the pace at which you ascend the hill will be conservative, not an all out sprint.

How to improve your running?

Focus on increasing your overall weekly mileage. Run a consistent long run almost every week. Run more days per week. 2. Running easy is critical for balance. Most runners are amazed at how easy “fast” runners train most of the time.

Who published data on marathon training?

Strava published some fascinating data on the training of marathoners that I suggest everyone look at. Here are the highlights.

What is the principle of running faster?

The principle is simple: run more and you’ll race faster.

Does high mileage make runners faster?

We’ve known for years that high mileage produces faster runners. And this data confirms two principles that we already know:

Who is the coach of UC Boulder Cross Country?

Renowned UC-Boulder Cross-Country coach Mark Wetmore says, “The cornerstone [of our program] is the long-term, patient development of the aerobic metabolism .”

Do faster runners run slower?

And in this Runner’s World graphic, we can see that faster runners also run slower relative their abilities:

Where Should I Run My First Half Marathon?

Time of Year

Average Temperatures

Wind

Course Elevation Gains

• When selecting your half marathon location try to find a race with close to zero elevation gain. One relatively flat course is Surf City USA Half Marathon. This course has a total elevation gain of around 100 feet. Which translates to little uphill running. When you throw in a higher elevation gain, your body will require more exertion and more ene...

See more on halfmarathonforbeginners.com

Physical Race Location

Course Difficulties

First Half Marathon Race

Race History

Course Cut-Off Times