Marathons

Tips for downhill running

October 22, 2021 by Lisa Kenyon Leave a Comment

I recently ran Jack and Jill’s Downhill Marathon. It was a gorgeous course that started at the Snoqualmie Tunnel and was a gradual decline all 26.2 miles down. If you’re like me you may be thinking “Yes! Running downhill sounds amazing!”

Well. Yes, the experience was great. However, running a marathon downhill was NOT something I was adequately prepared for. I did some hill training, but I wasn’t prepared for how tired my legs would be so early on. I wasn’t prepared for how sore I would be for days afterward. Yes, I knew the pain of running a marathon and the soreness that follows but this was next level! Let my pain be your gain with these tips for downhill running.

Why is running downhill so painful?

As runners, we tend to brace ourselves for running uphill because it’s so challenging, cardio-wise. We often welcome the relief of running downhill because we can recover our breath and it feels so easy!

However, as I learned, running downhill for a considerable length of time comes with it’s own challenges. Primarily, because running downhill is much harder on your muscles and joints. Rather than constricting, running downhill causes your muscles to elongate which takes more energy and causes more damage (think micro tears) to the leg muscles.

Many runners also naturally tend to lean back while going downhill, which is hard on the back, or look down at the feet which is hard on the neck.

Tips for downhill running properly

Focus on form is important while running downhill. Depending on the drop, you’ll need to employ different techniques, but in general the same rules apply.

Lean forward

If your running down a pretty good incline, you’ll feel a tendency to lean back. Instead lean slightly forward so that your body stays perpendicular to the ground, causing less stress.

Use your arms

When running uphill, you use your arms to “pump” and gain speed. Running downhill, your arms become more important for balance. Running a gradual decline like I did, this wasn’t as big of a factor, but I definitely used my arms more out to the side than I would running uphill.

Take shorter strides

You’ll feel extra speedy going downhill and feel like lengthening your stride to go faster. To alleviate stress on your joints and avoid injury from over reaching, take shorter strides. Shorter doesn’t have to mean slower, using short strides with a fast turnover can actually help with speed.

Pay attention to foot strikes

You always hear runners talk about the dreaded “heel strike”, which is never great, but when running downhill it’s almost like pumping the breaks. Focus on landing mid foot and landing lightly, no pounding down the hill.

Engage your core

Having a strong core is just a good rule for life. When running downhill a strong core is extra helpful in maintaining balance.

Training to run downhill

Make sure to incorporate lots of hills into your training plan if you’ll be running a downhill race. This can be hill repeats, long hills, rolling hills, you name it as long as you get plenty of experience running downhill. The best training is to look up your course and try to gradually work up to the same gradient you’ll be running on race day.

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Jack & Jill’s Downhill Marathon

August 6, 2021 by Lisa Kenyon 1 Comment

On July 24, 2021 I completed Jack & Jill’s Downhill Marathon! It was a beautiful, amazing, and painful experience. 🙂 First, lets talk about how GORGEOUS it was. The race starts at the Snoqualmie Tunnel and finishes in North Bend, Washington.

The weather at the start was 48F and it warmed at the finish to be in the 70’s. Absolutely amazing and even a little chilly compared to my training in South Carolina. I was in heaven!

The Terrain

The course is a gradual, gentle downhill on a dirt trail. I definitely underestimated how that was going to affect my body. I live in Charleston, which is very flat so the only hills I trained on were bridges and small neighborhood “hills”. I did do some trail running, but the trails here are just not the same. Early on in the race (about mile 5) I started to feel pains in my shins, knees, and lower back, all from the rocky and uneven path and decline. I wore trail shoes and I do think that helped me with traction.

The Tunnel

The race kicks off just in front of the Snoqualmie Tunnel, and then you run through for about 2.5 miles before emerging on the other side. I definitely recommend a headlamp through the tunnel, but you can leave it with the volunteers on the other side and they’ll transport it back to the finish. I felt great through the tunnel, and it was kinda cool running through it, though it was wet with puddles to maneuver.

The Course

The first half of the course, I felt pretty good. I was keeping a great pace, minor pains from the uneven terrain but still strong! I tried to take as many pictures and videos as I could without stopping but didn’t get much of quality this way. However, after the half way mark I really started to feel the effects of the gravel and downhill, which slowed my pace a bit. I decided then, that this was not going to be “the race of my life” so I may as well stop for a few of the views for some pics.

Somewhere after this point I decided to allow myself a brief recovery walk every two miles. Mental games are real y’all and knowing I could take a break after two miles helped get me through. Just before mile 18 I spotted my training buddy, Amy, up ahead and we squealed with joy! We both needed some motivation at that point and carried on together for the rest of the race. Our faces say it all…

The Finish

GPS signal was spotty, especially through the tunnel, so my watch was a bit off for most of the race. This probably helped me, as I didn’t focus too much on pace toward the end, and didn’t have that eagle eye on chasing a PR, though it was definitely on my mind. Once I saw the clock at the finish, though, I got suuuuper excited that I was going to have a pretty big PR! I yelled like a fool “OMG I’m doing it!” and summoned strength from somewhere to sprint through the finish line. In the finish line video and you can just barely see my knees start to buckle and I almost ate gravel before crossing. That would have been embarrassing! I’m doing it!…SPLAT. Luckily I was spared and earned my medal injury free.

Marathon finisher medal from jack and jill marathon 2021

Overall, this was an amazing course with breathtaking views. However, it was also pretty painful and I’m in no rush to do it again. 🙂 The half marathon starts at, you guessed it, halfway down the mountain. I’d be interested in doing that one in the future. If you’re on the fence, DO IT! It’s a great race and the weather was fantastic. I’m glad I got to experience this event as my first in person race in 18 months.

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5 Post Marathon Recovery Tips

July 30, 2021 by Lisa Kenyon Leave a Comment

Yesssss! You did it! You finished a marathon! It’s an amazing accomplishment and you should be immensely proud. Now, you deserve to rest and recover, and of course celebrate! These post marathon recovery tips will help you feel better faster.

Cool Down and Stretch

When you cross the finish line you might be tempted to find a patch of grass and plop down. Resist that urge. Walk around for a bit to lower your heart rate and cool down. Often times you won’t have much choice, as there will be a long “finish corral” where they will want you to keep moving to let other runners come through.

After you’ve cooled down try to find somewhere to do some stretching. Stretch out any areas that seem tight (likely everything). Take your time and don’t rush off to any post run celebrating just yet. Once you arrive home or to your hotel do some foam rolling, massage, and even more stretching.

Replenish

Most races will have light snacks available at the finish. Fruit, peanut butter, crackers, bagels, etc. You may not feel like eating but try to take advantage of the offerings and get something down within 30 minutes of the finish. Make sure to drink water and if you can, take in electrolytes as well. I like to stash my recovery drink in my checked bag or with a trusted spectator.

Soak

You’ve probably heard many runners talk of the dreaded/anticipated ice bath. It’s a great idea after a marathon to calm inflammation and ease sore legs. If you can manage it definitely give it a try.

However, I prefer a warm epsom salt soak. There are a couple of reasons, the first being I am a big baby and don’t want to be cold. More practically, I find that it’s difficult to lug ice around to your hotel room and have it ready when you want it. You can pick up epsom salts at just about any grocery or drug store and have them waiting for you.

However it is you prefer, a nice soak in the tub can be very soothing.

Compression

Compression socks are your friend after a marathon. They can help to increase the blood flow to speed up recovery. I also like to lather up in some muscle rub before putting them on. If you’re able to bring them with you to the race, awesome! If you have to wait until you’re home or back to the hotel that’s fine too just wear them for a few hours while recovering to help ease soreness.

Rest

Perhaps most important after an endurance race is rest. Take a nap, spend the day lounging, whatever feels good. Don’t underestimate the fatigue that can set in for a few days following and be kind to yourself. Take some time off from running. Two weeks is pretty standard but some runners take as much as a month off. While you’re taking time off from running, don’t just sit on the couch though. Take some walks, do yoga, maybe some light cycling. Moving around will help to keep things loose for faster recovery.

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10 Marathon Race Day Tips

July 17, 2021 by Lisa Kenyon Leave a Comment

So, your training is complete and you’re ready for race day! You’ll surely be getting nervous and thinking through all of the things you need to do. These marathon race day tips can help ease your anxiety just a little. 🙂

Eat a good dinner

Dinner the night before is your chance to load up on carbs, but you need to do it right. Most runners love a good pasta dish the night before, but avoid heavy cream sauces and lots of fat. You’ll also want to avoid foods with a lot of fiber. Od course, you know what works for you so avoid anything that is likely to upset your stomach or have you waking up feeling bloated or in need of the bathroom.

Set out your clothes the night before

You may have seen people post “flat runner” pictures on social media and it’s more than just a fun picture for the internet. Setting out your outfit also ensures that you’ll have everything you need ready to go in the morning when you’ll be nervous and on a timeline.

One important word of caution: Don’t post your race bib online before a race. There are schemers out there who search for and copy race bibs to enter races for free, and if someone copies your bib YOU can be disqualified. Save that picture for later when the race is over.

Eat breakfast

Make sure to stick with your training nutrition plan here, nothing new on race day. Try and get your meal in about 3 hours prior to the race start. Unfortunately that does likely mean a super early wake up but your body will thank you.

Avoid lots of fat and fiber and stick to bland, easy to digest carbs and proteins. Check out my Marathon Fueling guide for more information. I also like to opt for a light snack about 30 minutes prior and bring a few energy chews or a gel with me to the start line.

Stay hydrated

Hydrating in the days leading up to your race is important. You can’t expect your body to perform if you’ve been depriving it of water. On the day of the race, it’s a delicate balance between hydrating and not having to pee at mile 1. 🙂 Since you’ll be up and fueling three hours prior, it’s a good time to get in plenty of water. Each person is different of course, but I try and stop drinking 30 minutes or so before the start.

Stick to your fueling plan

If you’ve been training right, you know by now what works for you to fuel during your long runs. If you’re traveling make sure to bring any nutrition you need with you. Don’t rely on being able to buy it locally or to have what you need on the course. If you planned ahead and trained with what you know will be available this is less risky, but I prefer to count on myself vs hoping that what I need will be available when I need it. Remember also, that you likely didn’t run the full 26.2 during training, so plan for bringing extra fuel to keep you going.

Don’t do anything new

I can’t emphasize this one enough. Race day is the time for tried and true routines. Don’t be tempted to wear new clothes or shoes you pick up at the pre-race expo. Use fuel and hydration that you know well, and have used during training. Anything new now can add unwanted problems to your race. This isn’t a 5k. Even the tiniest of untested seams on a new tank top can leave you in pain at the finish line. My motto: If it can chafe, it will chafe.

Focus on logistics

Make sure you know where to park, where the starting line is, where to catch the shuttle, etc. Don’t leave anything to chance and plan to arrive early. It’s heartbreaking to see runners still trying to figure out parking when the starting gun goes off. Remember that many times roads will close and traffic will be a problem, so plan ahead!

Don’t worry about others

It’s easy to let self doubt creep in before the race. You might be looking around and thinking “why didn’t I use that hydration pack?” or “Why haven’t I tried those gels?” or any number of “why’s”. Resist the temptation to compare yourself to anyone else. You’ve trained for this, you know what you can do and you are ready!

Have fun

Don’t forget to have FUN! Take in your surroundings and enjoy the course. Hopefully you’ll have some nice scenery or on course entertainment to get you through. Take in the crowds and the energy around you and remember what brought you here in the first place. You are a ROCKSTAR!

Replenish

You’ve done it! You’ve finished a marathon! It’s an amazing feat and you deserve to rest and celebrate. Before you get too carried away with the celebration though, make sure to get in some good stretching and replenish your electrolytes. You’ve lost a lot of sweat and you’ll feel a whole lot better in the hours and days following your race if you hydrate and get in the electrolytes. Pamper yourself. You deserve it.

Tapering for a Marathon

April 23, 2021 by Lisa Kenyon 9 Comments

As you come to the end of marathon training, there are two things that go hand in hand. Tapering and mental toughness. You’ll need both to achieve your marathon dreams. 🙂

What is marathon tapering?

Tapering for a marathon is a period before the race, typically about three weeks, where you reduce your run distance and intensity, giving yourself full time to recover and make sure you are well rested for race day. This typically follows your longest run and as the name suggests gradually decreases your mileage over the three weeks so that the last week you’re not running any significant distance.

Tapering for a marathon can be really hard for some runners who feel like they are losing their fitness by not running strong right up until the race. This could not be further from the truth. In these last weeks rest actually becomes more important than running to let muscles repair the damage done during the intensity period. It’s also important to boost the immune system during this period of rest. The intense training required to run 26.2 miles puts a lot of stress on the body and neglecting proper rest opens you up for injury and illness. Not what you want this close to the race!

How do you taper properly for a marathon?

Your goal is to decrease your mileage and intensity, not make a drastic drop. Start by taking your mileage down by about 20%. Then in the second week of taper, even more so. Say your longest run was 20 miles. Now you should be around 10. By that last week, going out for a run should feel effortless. Plans can vary but think single digits here.

Food plays an important role in tapering. Resist the urge to over carb load. Yes, you’ll need carbs, but you don’t need to eat a plate of spaghetti every night. Focus on healthy carbs, high protein, and immunity boosting foods. I also like to dose up on Vitamin C to ensure I’m ready to go!

What else should I know about tapering for a marathon?

You might feel awful. You’ve been putting your body to WORK for months and now you’re allowing it to rest and recover fully. You may not have thought this way before, but recovering takes energy! Your body is directing a lot of energy to muscle and joint repair, your immune system, etc and that can leave you pretty tired. I usually feel like my legs are made of lead. Don’t worry though, by race day you’ll be feeling great! This is why you taper for those weeks, so you aren’t feeling recovery effects during the marathon.

GO SLOW! I say this all the time, but your easy runs should be easy. A couple of minutes slower than your goal pace, in fact. It may drive you crazy but resist the urge to race or do speed work during taper. Your body will thank you soon.

Women walking away from camera in the park

What if I get sick or injured during taper?

No one wants this, but my thought is that as long as it’s not serious (a cold, mild pulled muscle, etc) skipping a few runs won’t hurt at this stage. Again, rest is the most important thing now. Check out my advice for What do do when your training goes off the rails if things get really crazy.

Staying mentally tough

You’ve put in the work and it’s almost time to reap the rewards. At this stage, nerves are bound to start setting in along with self doubt. Trust yourself. Trust your plan. Don’t try and squeeze in more than your plan recommends because you don’t feel ready. Being slightly underprepared is better than overtraining when it comes to the marathon. And guess what? Almost no one feels ready for their first time. Most people are terrified. But if you’ve gotten to this point, you’ve got it.

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