KeyBank VT City Marathon: Training Tips

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Tips for first timers listed below.

1 Plan on breaking in a new pair of running shoes so you have about 100 miles on them for race day. Stay with a model that works for you.

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Two convenient locations:
23 San Remo Dr. S. Burlington, VT 05401 802-865-0010	166 Athletic Drive Shelburne, VT 05482 802-985-4440
email: mikedee@deept.com

2 Most runners have a training schedule. Experienced marathoners will tell you they are always adjusting their training somewhat. They listen to their bodies. Cross training at the same heart rate intensity or duration of a planned run is a great way to substitute a workout if your legs need a break from running.

3 Train your body to intake the fluids you will use on race day. Experiment now so you know what works for you and plan on being well hydrated at the starting line.

4 Strength is a very important aspect of running. Most of our injured runners have an underlying muscular weakness. If you are strength training, it is advisable to cut back to once a week and to do your exercises right after your long runs. Your muscles will respond to this volume of work and gain a relative increase in strength. Remember to rest 48 hours after this combined workout.

5 Get up and run a long run at 8:05 in the morning to prepare yourself mentally and physically for the race.

6 As your weekly mileage increases make sure you take the time to stretch a couple of times a day. Find simple ways to stretch throughout the day no matter where you are.

7 Avoid speed workouts if you are an inexperienced runner. There are some training programs that use speed workouts in the last 2-3 weeks as overall mileage is decreasing. They do have a positive physiological effect however, will “cripple” the novice with muscle strains.

8 Pace yourself on the long runs so they are as slow as you have planned. The long run trains your body to burn fat as an energy source and will not happen if you are running too fast. The “faster” long run can also stress your muscles and joints.

9 Plan on resting and hydrating faithfully two days before the race. Elite marathoners swear by this.

10 Beware of the “I feel great, I’m going to train harder” syndrome. Stay your course as your body is already going through a lot just to get you ready to run 26.2 miles. It’s normal to feel that great.

The KeyBank Vermont City Marathon is known as a great “first-timers” marathon.

The size of the event, number of volunteers, community enthusiasm and support, and the scenic beauty make this marathon event one that will provide a lasting impression. To help make your VCM experience go as smoothly as possible, we encourage first time runners to remember the following:

• Confirmation: Please make sure to read all VCM Race materials. Also, check your Confirmation Magazine label for spelling, address and correct information.

• Your Race Packet and Bib: All marathon runners must wear a Race Bib and Timing Chip while participating. You will receive your bib and timing chip at Packet Pick-Up at the Sheraton Hotel.

• Bib Placement: Your bib should be pinned on the FRONT of your shirt. Do not fold, cut or otherwise alter your bib. Your timing chip must be fastened to your shoelace. You will receive a ziptie in your race packet which may be used to fasten your chip to your shoe. Use of the ziptie will allow us to quickly remove your chip.

• Water Stations: It takes some practice to master drinking and running at the same time. If you need to walk or stop to get the water down, be sure to glance in back of you and pull off to the side. Do not become a hazard for other runners. If you're hot and want to pour a cup of water over your head, make sure the cup has water, not Gatorade in it! Toss your cup safely to the side or better yet, put it in the many trash barrels available at each station.

• Start Line: Line up according to your expected pace. Pace signs are posted in the Start area. It can be frustrating and even dangerous for faster runners to weave around slower runners at the start of the event when the pack is thick.

• Have Fun! You have spent months training for this day. Enjoy it. There will be thousands of spectators and volunteers cheering you on as well as live music, food and a Finish Line celebration. Rain or shine, fast or slow, be proud of your accomplishment!