Training Tips
Falls Road Running will offer multi-block training plans that will feature a half-way point at the Baltimore Ten-Miler with a target date of October 16 for the Running Festival. Participants will have the option to train for distances from the 5K through the half-marathon to the marathon.
The first half of the program is flexible enough to accommodate those training for the full or half-marathon at the Frederick Running Festival as well as the Baltimore Ten-Miler.
The initial training run will launch this Saturday March 20th at 8:00 AM from the Stieff Silver Parking lot at 800 Wyman Park Drive, Baltimore, 21217.
An introductory briefing will be held at Falls Road Running at 7:00 PM Thursday March 18th. The address is 6247 Falls Road, Baltimore, MD 21209.
You do not have to be present at either of these events to participate in the program. You can join the program at anytime. Email Coach Jeff with your questions at jeffreygaudette@gmail.com
For more information about program specifics and to learn about Coach Jeff Gaudette, please visit http://baltimoremarathontraining.com.
GET READY TO RUN BALTIMORE
Training Programs, Runs, Races & More!
The Official Marathon/Half-Marathon Countdown Training Program has begun but there still may be a chance to jon the program. Email Coach Jeff with your questions at jeffreygaudette@gmail.com
Falls Road Running will sponsor two Supported Course Runs along the Baltimore Marathon and 1/2 marathon courses. (Dates to be Determined) The first supported run will meet in August at the Inner Harbor Visitors Center and run the first part of this year's course. The planned distance is eight to twelve miles, but runners have been known to go further. The second supported run is a twenty-miler that will meet in Patterson Park in September . Half marathoners have a short course options and there are ways to extend or shorten the runs to meet your schedule.
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MORE ABOUT SHIN SPLITS
Shin splints” is a term to describe pain and swelling in the front of the lower legs. The pain usually appears after and is aggravated by repetitive activities such as running or walking. Contributing causes are flat feet, calf tightness, improper training techniques, worn out or improper shoes/sneakers, as well as running or walking on uneven surfaces. The inflammation in the shin results from the repeated pull of a muscle in the leg from the shin bone (tibia).
This condition usually occurs bilaterally (both legs) and can be alleviated by rest, use of non steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, icing, a change in training habits, stretching exercises, and properly fitted shoes. A foot and ankle surgeon can treat the condition, recommend proper shoe gear, and evaluate whether orthotics are needed. If not treated, shin splints may eventually result in a stress fracture of the shin bone.
More of Foot and Ankle Conditions
MORE ABOUT FIT FEET AT THE FINISH
Both long-distance runners and casual joggers can improve their performance by keeping their feet in top condition and taking steps to control foot problems common in runners, according to Dr. Mikel Daniels, a foot and ankle surgeon.
“The human foot is a biological masterpiece that amazingly endures the stresses of daily activity,” says Mikel D. Daniels, DPM, FACFAS, a member of the American College of Foot and Ankle Surgeons (ACFAS). “For runners, the feet are more vulnerable to injury than any other part of the body, and these athletes should be on the alert for signs of foot problems that can slow them down if not treated promptly.”
D. Daniels says the most common complaint from runners is heel pain. This condition, also called plantar fasciitis, is frequently caused by inflammation of the ligament that holds up the arch.
“In athletes, heel pain can result from faulty mechanics and overpronation in which pressure is unequally applied to the inside of the foot. It also can be caused by wearing running shoes that are worn out or too soft,” he explains. [...more]
Training Tips from our Sponsors
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Train with Gatorade Endurance Formula
Gatorade Endurance Formula is the on-course sports drink at the 2008 Under Armour Baltimore Marathon. It is now available in a special pack of ready-to-drink 24 oz. bottles at more than 170 BJ's Wholesale Club locations in 16 states. This special pack contains six bottles of lemon-lime flavor and six bottles of orange flavor. For a complete list of BJ's store locations visit http://www.bjs.com/locations/. For more information about Gatorade Endurance Formula visit http://www.enduranceformula.com
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For Distance Workouts, Count Carbs in
Since carbohydrate is the body's main fuel source during endurance exercise, it's important to begin an endurance event with plenty of it in the system. The body stores carbohydrate as glycogen in the muscles and liver, and slowly depletes those stores as the marathon miles pass. ...more
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In the Heat of the Game: Competition in Hot Weather
Heat illness is one of the most preventable sports injuries. It's a problem that can sideline an athlete for the game or even end a career. Athletes need to take steps to reduce the potential for heat injury by making sure they are prepared for training and competing in the heat. Adequate fluid intake both on and off the field helps keep energy levels high by regulating body temperature, preventing heat exhaustion and transporting nutrients and energy to the muscle tissue. ...more
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Sports Nutrition Tips for Marathon Training
Summer is here! Surrounded by all this beautiful weather, you’re inspired to train for a marathon. Hydrating, fueling, and recovering are going to be critical to achieving your training goals and finishing strong the day of the big event. Below are cutting-edge sports nutrition tips to help you train at your best and perform the day of your marathon. ...more
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How and Why to Keep a Training Log
A training log can help you get more from your workout. It will help you organize and save information about your exercise routine so you can work toward a specific goal. ...more
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