Marathon Training Blog

Welcome to the go-to site for every marathoner! Join SHAPE's web editors as they take you through their journey from registration to race day.

Runner's Glossary

There's this looming number "20" circled in red on my training calendar. Scrolling further down, though, I see no run longer than the 20-miler. As a first-timer, I wonder how the heck my body will be ready to tackle 26.2 miles having never exceeded 20 in training.

Apparently, giving your body time to taper and recover a bit before the big day makes it strong enough to complete the full marathon—even if you've never run the entire distance before. I've heard the word "taper" and other terms bandied about on the running trails but haven't fully grasped their meaning. So I trekked to the New York Road Runners Club's HQ and sat down with five-time marathoner Sam Grotewold to get the lowdown on my new running vocabulary.

TAPER: To back your mileage prior to race day.
"Think of this marathon as a mountain," says Grotewold. "You want to be prepared to reach the top and enjoy the view." It's tough getting out there every day to lay the foundation for marathon completion, so by dropping the mileage pre-race you can give your legs a break from the training grind and allow your body to rest and store energy.

"Trust me," he says. "The crowd's excitement and your adrenaline can push you beyond your previous limits and across the finish line." Tip: Three weeks pre-marathon, complete your longest training run then cut your other long runs by 80 percent, 60 and then 50 percent each week.

PEAK: To reach your highest performance potential.
A marathon is a grinding challenge, both mentally and physically, says Grotewold. You want to prepare yourself for that with training, but it's so difficult that you only want to go through it once, and that's on race day (until you sign up for your next race!). Your goal is to have your best, strongest run—to peak—at your marathon.

RUNNER'S HIGH: An exceedingly good feeling achieved through running.
"For many of us, it's why we run," says Grotewold. "It just feels good." While the euphoria is real, the verdict's still out about whether it's triggered by the body's release of morphine-like endorphins, the production of other neurotransmitters, or by elevated body temperature during extended exercise. Read more here.

THE WALL: The can't-go-any-further feeling that strikes.
"This is a phenomenon you'll likely come up against, usually between miles 18 to 21," says Grotewold. "By then," he says, "you've been on your feet for at least three hours. You're running farther than you ever have before and you're physically and mentally exhausted." Your body and brain will say 'stop' because they have to work harder to access fuel. This is when you'll have to dig down deep and find the mental strength to keep going.

Adequate training can help you avoid The Wall, but almost everyone will eventually experience it. "Be prepared to conquer some wacky emotions both during and after the race. Some of the strangest conversations I've ever had occurred just after a marathon...you'll see!," he says, nodding his head with a sideways smile. It was the kind of grin my older brother gave me just after he tugged me onto my first roller-coaster ride and I strapped in. I'm reminded, too, of the same jumping-out-of-my-skin anticipation I felt looking up at those rickety wooden tracks.

As I found myself pounding the gravel for two hours at a time, new fueling questions cropped up. Should I be eating and drinking along the way? How much and what? And where do I keep the darn things? I took my questions straight to Christine Gerbstadt, M.D., R.D., an eight-time marathoner and spokesperson for the American Dietetic Association who filled me in on how to prep my body for extended outings.

Q: My longest runs are creeping up to about 2 hours. How do I muscle through?
A: Every runner is different, so listening to your body is key, but be sure to eat the right foods before your run. The glycogen stores from a carb-heavy dinner the night before will fuel the first 30 minutes of your morning workout. Your energy for the remaining hour-and-a-half of your session will come from your breakfast and fat stores. You still want to get a balance of carbs, fat and protein into your diet, but realize that loading up on carbs the night before will help give you a solid fuel foundation.

Q: How can I replenish my energy after long runs?
A: Running for two hours can burn a whopping 1,600 calories, depending on your weight, so be sure to up your calorie intake as you increase your mileage. Refuel your body with a quick, protein-packed meal (200 to 400 calories) within 15 minutes of finishing your run. Try: A whey protein shake with berries or peanut butter smoothie. Follow that with a 400-calorie meal, especially if you're very lean, in the next 2 to 3 hours to keep from losing weight and muscle mass. Super-runner meals: Stir-fry with lean beef, veggies and brown rice; tuna or turkey on whole wheat; tuna and quinoa salad.

Q: Should I eat during my run?
A: Experiment and see what your body prefers. Usually at mile 9 or 10, I snack on a banana, a packet of GU, or a Power Bar.

Q: Should I hydrate during my run?
A: Definitely! Your fluid replacement after the first hour of running should contain some sodium, potassium and carbohydrates. You can get that in a sports drink, or with some water, fruit and a salty snack. Tip: Be sure to drink 12 to 16 ounces before you hit the road.

Q: My nifty new running shorts have pockets sewn on the inside—perfect for toting granola bars! But where can I stash heavy sports drinks?
A: You don't have to. It all depends on the route you choose. Choose a loop where you'll pass a water fountain or your car or house. Then you can easily guzzle fluids along the way. Or, plot a path past a convenience store so you can pop in to buy a drink.

Fill up your tanks and keep going, runners!