BEDFORD – For many runners, the desire to run a marathon is about personal challenge. You might want to test your limits or prove that you can go the distance. Perhaps a friend has talked you into it. Maybe you’d like to lose weight, get healthier, or raise awareness for a charity.
The primary elements of marathon training are:
- Base mileage. Build your weekly mileage over time, running three to five times per week.
- The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.
- Speed work. Practice intervals and tempo runs to increase your cardio capacity.
- Rest and recovery. Adequate rest helps prevent injuries and mental burnout.
Hydration
Nearly all marathons include water and aid stations along the way. If you plan to carry some of your own water on race day, buy a hydration pack or belt long in advance and get accustomed to running with it. Never try something new on race day.
Before the Race
- Hydrate well for several days leading up to your marathon. Drink a big glass of water before you go to bed the night before race day. Drink another one first thing in the morning.
- Eat a simple, high-carbohydrate breakfast several hours before the start of the race. Bagels, oatmeal, bars, and fruit all work well.
- Lather up with a little Vaseline or BodyGlide in any areas vulnerable to chafing (you probably learned where during training runs).
- Get to the starting line early, and if needed, get in the port-a-potty line 30–40 minutes before the official start time. The lines may be long.
- The temperature is apt to rise over the course of the race, so don’t overdress. If you’re really cold at the start, wear an oversized trash bag over your clothing to keep warm until the starting gun goes off.
- If you plan to run with music, check ahead of time whether headphones are allowed on the course; not all marathons permit them. Running with headphones can be dangerous if you can’t hear what’s happening around you, particularly if you’re not on a closed course. Finally, there’s something to be said for not tuning out the sounds of the spectator crowds and your fellow runners.
Don’t try anything new on race day – no new shoes, new shorts, or a new shirt. Don’t guzzle 3 cups of coffee if you usually have one. Your long training runs are when you should be fine-tuning your clothing, gear, and fueling strategies.
During the Race
- Start slowly. It’s easy to get caught up in race-day adrenaline, but starting too fast is a big rookie mistake. There will be plenty of miles over which to pick up your pace if you’re feeling great.
- Don’t blaze by every aid station or try to drink from a cup while running full blast. Either practice drinking while running before race day or just pull over for a few seconds to drink.
- If you have a friend coming to cheer you on, plan ahead at which spots along the course he or she will meet you. A friend along the way can be a huge boost.
- Enjoy the energy of the spectators. However, ignore the guy with the box of chocolate donuts. He’s trying to be nice, but chocolate-glazed donuts at mile 18 are not a good idea.
Registration for the Limestone Capital Half Marathon, 5K, & 1 Mile Walk brought to by McIntyre Brothers is open for those interested in signing up for the 9th annual event on Saturday, October 7th.
All races will start and finish in front of the Milwaukee Depot on the corner of 14th and J Street and include a challenging course that only southern Indiana can offer.
To register to run or walk in the Limestone Capital Half Marathon, 5K, & 1 Mile Walk click here.
Registration fees vary on the event chosen and for each age bracket. There will be a credit card processing fee at the time of registration.
Half Marathon – 8:05 a.m.
- 15 and Older – $60
- 14 and Under – $10
- Ainsley’s Angels Pushers/Runners – $55
5K – 8:10 a.m.
- 15 and Older – $30
- 14 and Under – $10
- Ainsley’s Angels Pushers/Runners – $25
1 Mile Walk – 8:15 a.m.
- 15 and Older – $20
- 14 and Under – $10
To register click here.
There is no fee for the riders involved with Ainsley’s Angels and they will be the first group to go at the start of the race at 8 a.m.
Limestone Capital Half Marathon Expo
Come join the fun during the 9th Annual Limestone Capital Half Marathon Expo provided to you by Bedford Federal Savings on Friday, October 6th from 4 p.m. until 6 p.m. at the Milwaukee Depot building on the corner of J and 14th streets.
One of the best-kept secrets is the pre-race expo where runners pick up bibs and a swag bag. These swag bags often feature vendors and exhibitors who hawk the latest fitness gear, offer health and fitness tips, and most importantly, unload free loot. You also get to meet and speak to those participating in the big race.
All registrants should come by the expo Friday afternoon and pick up their race packet, bag, and t-shirt. Free grab-and-go refreshments will be provided like yogurt, cupcakes, fruit, and granola bars.
WQRK 105.5 Indiana Classic Hits will be providing music and photo opportunities.
Be sure to register for a chance to win free prizes, register for the race, or take your photo. All happening Friday 4 p.m. – 6 p.m. at the Depot.
