Advice for first-time marathoners from Coach Antonio Vega
Earlier this year, we launched our first-ever charity endurance program. With Coach Antonio Vega’s help, Children’s Team Superstars will participate in the Medtronic Twin Cities Marathon in 2015. Because many of our runners will be lining up for 26.2 miles for the first time, we asked Antonio a few questions.
How do you start training for your first marathon?
Starting to train is always the hardest part of training. Keeping yourself accountable and motivated can be challenging when starting to train for a marathon. The best way to get started is to make a schedule of days and times when you will dedicate time to getting your run in. Find a friend who is willing to keep you company during your training. Keep your running fun by finding new places to run, join a running club or meeting a group of friends for a run and then going out for brunch, post-run.
Do you recommend doing any races while training and gearing up for a marathon?
Racing during marathon training is a great way to break up the monotony of training, and it’s a good time to gauge your fitness. I recommend adding in a couple of 5Ks and 10Ks before the marathon.
What is the best cross training?
Cross training is a great way to give your body additional time for recovery while still working your aerobic system. Any form of cross training that you enjoy is a value toward your marathon training.
What do you recommend for fueling before, during and after training runs?
Fueling can be one of the most important aspects of your marathon training. Having a good meal about two hours before a run is important. Keep with foods that you are used to and sit well in your stomach. During training runs, practice taking fluids and some form of nutrition. With the athletes with whom I work, we use a diluted sports drink and a gel during long runs. Post-run, it is just as important to replenish the calories that you lost during your long run. A 16-ounce glass of chocolate milk has the right balance of fats to protein and is a great way to replenish the calories you lost.
To stretch or not to stretch before and after runs?
I like to stretch after doing a run. This allows me to focus on areas that were tight during my run. I find that before doing a run I like to do more of a dynamic warm-up. A dynamic warm-up is a way to get your heart rate up and stretch out the muscles that you will be using during your run.
What is normal pain versus bad pain while running?
It is always tough to determine what is considered pain and what is just regular training soreness. My rule of thumb is if you start running and the pain starts to go away the more you warm up, this is usually a sign of training soreness. Training soreness is to be expected and not something to worry too much about. However, if you start to run and the pain stays the same or gets worse the more you run this can be the start of an injury, and it might be wise to take some time off.