Short walk breaks, when taken early and regularly, will restore resiliency to the main running muscles and extend their capacity at the end of the run, plus ease fatigue, speed up recovery and more!
- Restore resiliency to the main running muscles before they fatigue.
- Extend the capacity of the running muscles at the end of the run because you are shifting the workload between the walking and the running muscles.
- Virtually erase fatigue with each early walk break by keeping your pace and effort level conservative in the early stages.
- Allow those with some types of previous injuries to train for marathons without further injury.
- Allow runners to improve 10 to 40 minutes in their marathon compared with running continuously.
- Speed up recovery from each long run.
RUNNING AT NIGHT
Running at night is a great way to beat the summer heat, but it's important to be safe. Check out some tips on how you can be safe while enjoying your nighttime run.
- Wear reflective gear and run in well-lit areas where you can be easily seen.
- Run with a friend and carry your cell phone with you in case you run into trouble.
- Be constantly aware of vehicular traffic at all times. Run facing traffic to see what's coming in front of you.
- When you come to an intersection, stop and see what the traffic situation is. Look both ways before crossing.
- Mentally practice running for safety. Think ahead and come up with a plan for the current stretch of road you are on.
PROPER RUNNING FORM
Official runDisney Training Consultant Jeff Galloway believes that proper running form can significantly reduce effort and bestow strength at the end of your run. Check out his simple tips on efficient running technique.
- Keep your feet low to the ground without lifting your knees.
- Maintain an upright running posture so that almost no muscle power is needed to keep the body in position.
- Stay light on your feet. Instead of springing off of the ground, let your feet gently lift off in a reflex action as the body rolls forward.
- Concentrate on eliminating discomfort in the exercising muscles. Adjust stride and leg motion to feel comfortable and smooth as you run.
FIGHTING THROUGH SLUGGISH RUNS
One day, you may feel great during your workout but the next, you feel slow and don't know why. Official runDisney Training Consultant Jeff Galloway is here to help you fight through "those days" with a few tips:
- Take walk breaks more frequently and slow the beginning pace of your run.
- Avoid running when the weather is hot and humid.
- Eat a snack to boost your low blood sugar levels.
- Remember to take your run one stride at a time to improve your motivation.
- Don't try to run if you have a fever, chills or swollen glands, running will make you feel worse.
WHERE TO TRAIN FOR YOUR RACE
The right running route can improve motivation and make it easier to run on a busy day. It helps to have several different venues from home and/or from worksite.
- Drills – Use any safe running area with a secure surface for stability.
- Pace Work – A track or measured segments along a path/road will allow you to use a watch to accurately pace yourself.
- Long Runs – Scenic and interesting areas are best. If possible, alternate running on stable but softer surfaces at the beginning of the run with some pavement running at the end.
- Races and Tests – The Disneyland® Half Marathon course is mostly flat so you don't need to have hills on most of your training courses.
RACE DAY WARM-UP
To perform your best on race day, start your warm-up 40-50 minutes before the race begins. Here's a proven routine that takes about half a mile to complete (approximately the distance from the parking lot to the start line):
- Walk slowly for 5 minutes, followed by a normal walking pace for another 5 minutes.
- Set your watch for your Run-Walk-Run™ ratio and run/walk to this pace for 10 minutes.
- Walk around for 5-10 minutes, trying to laugh and relax before the start (bring some jokes).
- If you have a time goal, do a few acceleration-gliders, maybe 4-8 of them.
- Get into position in your start corral and pick one side of the road where you want to line up to be ready for your first walk break (always move to the side of the road to walk). YOU'RE OFF!
CROSSING THE FINISH
Crossing the finish line at Disney's Princess Half Marathon with a smile on your face is your ultimate goal, and what you do once you finish is just as important as the preparation you put into your training so that you will want to do it again. Here are some tips about what to do after the finish and the next day.
After the Finish
- Keep walking for at least half a mile.
- Drink about 4-8 oz of fluid.
- Within 30 min of the finish, have a snack that is 80% carbohydrate/20% protein.
- If you can soak your legs in cool water, during the first two hours after the race, do so for 10-20 min.
- Walk for 20-30 minutes later in the day.
The Next Day
- Walk for 30-60 minutes, very easy. This can be done at one time, or in installments.
- Keep drinking about 4-6 oz an hour of water or sports drink
Almost every runner has at least one tough run every month, whether it occurs during a tour around the block or during a 23-miler or speed session. Here are my tricks for continuing:
- Slow down and allow the body and mind to get a break. Take more walk breaks as needed.
- Break up the remaining distance into segments that you know you can do.
- Use distractions. Look ahead to the next mailbox, stop sign, etc. and tell yourself that you can take a break there.
- Use a mantra. There are various types of words and phrases that will do more than distract you. Develop some of your own to put yourself into a positive trance.
- Don't give up. If you respond to each thought of quitting with the internal resolve that you are going to finish, you will!
FINAL PREPARATION TIPS FOR RACE DAY AND RECOVERY
Although the physical training has been done, you can, in the last two days, significantly enhance the way you feel afterward and the quality of your performance by choosing certain behaviors and avoiding others:
- Be positive. Have a list of statements that you can repeat as necessary.
- Drink! During the 48 hours before the marathon, drink at least four to six ounces of water every hour you're awake.
- Avoid the dehydrating elements: alcohol, caffeine, salt.
- Eat! Keep eating low- or non-fat snacks continually all day long. Avoid eating a large, heavy meal in the afternoon or evening before the marathon.
- Rest. You don't have to sleep, but you must rest. Settle into your hotel room and relax in the best way you know. Read, watch TV, listen to music, talk with friends, but relax.