hi this is des linden i'll be answering
your questions from twitter this is
marathon support
[Music]
at jeremy ashley asks looks like i
accidentally goofed up my marathon
training schedule i'm off by a week when
is a good time to skip ahead my advice
would be to stay the course don't jump
ahead don't try to make up any fitness
when you get to the end you'll just be a
little bit fresher instead of overcooked
dr david werner asks question marathon
runners how do you stay hydrated during
a long training run take a bottle with
you visit a shop
short loops via home don't drink or
question question i usually hire a
friend to follow my route and hand me
bottles along the way i like to practice
at pace and just train my gut
to take that fluid in while i'm running
i know that's kind of improbable for a
lot of people so if you get up early and
map your loop out and drop off some
bottles along the way tuck them in the
weeds or hide them off on the side of
the road so you can grab them as you go
that's a good tip but whatever you do
there's a lot of options definitely
drink and practice that in your training
don't go with the last option of don't
drink mel eats and runs asks any tips
for half marathon specific speed work
shooting for a pb
yeah i think if you're already doing
a schedule and you have tempos and speed
work built in
stay the course and just keep slowly
dialing down your paces if you're just
doing regular casual runs really great
thing to add in is some strides at the
end of the run as you finish up do a few
of those bouts and that'll add some
speed to the legs and just leaves you
finishing feeling fresh and quick k2
runs asks professional runners i'm
curious how many pair of shoes do you go
through when training for a marathon
thanks i have cushion trainers that i
use on regular runs in marathon training
i like a lighter shoe speed workouts or
any kind of race pace effort i use a
racing flat and then on race day i like
a fresh pair of racing flats so i would
say between four to six with some good
variety in there
at gold medal dad says
hey runners what is better for after a
long run a protein shake for muscle
recovery or sports drink for rehydration
electrolyte balance or both
leave reason why in the comments cheers
cheers man i would go with the protein
shake within the first 30 to 40 minutes
you need to get that in the body right
away to just help repair the muscles
that you've broken down throughout
a big long effort hopefully you've
hydrated on the run and so that's pretty
well taken care of as you went but also
hydrate throughout the day too but for
recovery and really repairing the
muscles go with protein first
all right ellie asks on a scale of one
to ten how stupid is it to run a half
marathon that you signed up for went on
a runner's high two months ago and have
not practiced for since asking for a
friend she says it's not a bad idea at
all to go out and do it actually you can
go out and cover 13.1 just need to
adjust your expectations maybe temper
your goals a little bit don't go out and
try to set a pr that would be a 10
stupid it's not going to show up if you
haven't put the work in so if you want
to go and have a fun experience it's a
great time to do it but temper back the
expectations at pheromone asks what do
you recommend to eat before the race i'm
confused of what to wear too my first
marathon ever for me it's super simple
bland food is always kind of the best
you want food for function not for fun
and as far as what to wear i highly
recommend checking the weather because
that will make a huge difference if
you're getting ready for this fall's
new york city marathon plan if there's
going to be rain you want to shelve for
when you're out waiting to start the
race and then obviously a you know
comfortable running shorts and a nice
light singlet are kind of a go-to if
temperatures are nice
spartacus 11 run asks are running energy
gels necessary for half and full
marathons i'm caffeine intolerant due to
migraines so i avoid all caffeine what
would my alternative be for long races
good question i think you can take gels
without caffeine there's a lot of
options out there with with and without
but i do think having some type of fuel
on the runs necessary for the longer
races you definitely want to be fueling
the body so you don't run out of
glycogen late in the race it's commonly
referred to as the bonk and i can attest
to that being no fun at all and another
option is always the hydration
fluids find out what's on the course
where you're racing and maybe practice
with that so you can get your gut
adjusted to how that flavor and taste is
going to work for you at kwebs asks
distance runners any thoughts on
barefoot minimalist running for me with
the amount of work i put in you
traditionally want to have some cushion
under your feet you can rotate in some
barefoot minimalist stuff like strides
after a run barefoot super nice maybe a
couple hundred meter bouts but really i
think we have all these really great
running shoes out there for a reason and
so i'm a big fan of just going with
great shoes all right meigs asks bit
slower who knows is stamina
long distance running an ability you
inherit or can i train my body to be
better we can all train our bodies to be
better at long distance running most
people don't walk out the door and cover
long distances it's something you build
up to it's one of the great sports that
we all find it very difficult at the
beginning just have to put in a little
bit of work at michaela whittaker asks
how many hours of sleep do you need to
recover from a marathon
10 to 11 a night just ain't cutting it
wow i am impressed that you're getting
that much in it takes a while to recover
from a marathon and it's not just sleep
i'll take two weeks snow running and
just kind of
forget that i did the marathon and you
know that's resting but also going out
and have some fun oftentimes runners can
come back
with low ferritin or iron if those
stores are low in your body
you can feel really fatigued you would
just look into some supplements or
eating a little bit more red meat or
iron in your diet spinach is a great
source as well so just adding that in
might make a little
improvement in your energy levels
courtney bretton asks what do people
actually do to pass the time when
they're run when they run long distance
i feel like music can only go so far and
i'd be sick of my own thoughts after
about a half mile
man you need to mix it up with some
friends some training partners would be
fantastic books on tape maybe a podcast
but really enjoy being outside i think
that's one of the really great things
about running i love working through my
own problems thinking about nothing
thinking about everything start with a
podcast maybe
emily ritter can someone teach me how to
get this so-called runner's high i'm
pretty stuck in the runners i want to
die territory that's relatable i think
we all hear the myth of the runners high
but it's really hard place to get to
it's
takes probably 25-30 days to get in a
really great routine the hardest thing
for runners is patience but the number
one tip for runners is
be patient
all right i am cat k
asks recommendations for running music
half marathon training is going strong
but getting bored of my playlists i
think the obvious answer here is jock
jams what else would you listen to that
will hype you up for an entire run abby
duss asks at des linden what are your
favorite exercises for injury prevention
in terms of just general strength i
think push-ups are great sit-ups planks
squats are fantastic to throw in just
basic general body strength things that
you can do so i would recommend all
those
running friends do you use no tie
running laces i'm fine with tying my
shoes i do the double loop and swoop and
then you tuck the
laces away so tw asks so then runners
how often do you foam roll that's a good
question i think that that's a really
great thing to use before and after a
run you can do it twice a day and if you
feel like any niggling injuries coming
on foam roller is a fantastic place to
to start also love the theragun does a
little bit of the same type of thing um
it's just a little easier to work tim g
asked
got hampton cramp at 16.5 miles today
same leg as mk marathon how can i reduce
the chance of that in new york yeah
cramping is the worst i think
staying on top of you know stretching
out and loosening up beforehand consider
a massage just to make sure the muscles
are nice and loose but mostly it comes
down to hydration and electrolytes
hydration is key there
at marty garcia 13 asks if you didn't
put vaseline on your nipples did you
really go running yes
i can attest
h asks i have a question for runners
when you're racing for hours
doing a marathon or something do you
need do you ever need to pee do they put
toilets out along the route or dot dot
question we do have a lot of time out
there and uh i think we might run into
that problem but there are toilets along
the route so that's always helpful to
know at plum nanny asks
terrible run this morning how do people
deal with a negative mindset when
running i think it might be my route
possibly boring me question mark mix
things up try
getting a training partner
do your loop backwards drive somewhere
and try some
new routes that's always fun i think
obviously answer here is a great time to
go buy a puppy because dogs love to run
too and then you'll have a dog to take
with you
if you take up long distance running
surely you can eat like a pig question
mark asking for a friend
that's a myth i wish it were true and
sometimes we pretend it's true but
really
if you're putting the right things in go
for it
all right toria asks if i can't manage a
mile on the running machine then how am
i going to do a half marathon on a road
you have to start somewhere i think no
one is born
ready to run a half marathon we all
learn and train and so start with one
mile on the running machine and then
eventually do two and keep adding it's
going to take a while to get there but
that's why it's so rewarding
there's so much to learn about running
and i really appreciate all the great
questions that you guys sent in thank
you for asking