Lessons Learned

Lessons I learned from training and running my first marathon:

1. Cardio strength is fundamental in running.  Without it, running is a chore.  With it, running is difficult but liberating.
2. Belief that you can complete a run or workout is essential and powerful.
3. Fast cadence and short stride is more efficient and comfortable.
4. Running outside is far more enjoyable than running on a treadmill, which can be utterly mind-numbing!
5. It takes work to improve speed and endurance in running and to also to maintain it.
6. Previous performance does not lead to future good results without proportional effort.
7. For runs 10 miles or longer, take water and nutrition along. 
8. A SPI belt is great for carry nutrition, a car key, and chapstick on long runs.
9. For long runs it is important to eat before the run.  Bananas, peanut butter toast, a bagel, yogurt, nutrition bar are my favorites.
10. Immediately after a run, chocolate milk or a protein shake not only tastes great, but it also helps with recovery and satisfies the hungers.
11. It is easier to slurp gels while running than it is to chew beans.
12. Padded socks keep the feet happy and Glide keeps everywhere else happy.
13. For race day, charge your watch, pack the night before, and include Vaseline, chapstick, sunscreen, nutrition, salt tabs and your race bib.  Don’t use any clothing, gear or nutrition you haven’t used before in training.
14. When you get to the start area, head to the portajohns first because the lines are long and you don’t want to be there when the cannon goes off.
15. In a marathon, the first 10 miles is your warm-up, the next 10 miles is your commute to work, and then the last 6.2 miles is the race.  Pace yourself accordingly and don’t race the first parts!
16. Drinking while running is like taking a shower.
17. It is hard to switch between walking and running if you don’t practice it in long runs.
18. Running shoes should not be snug up front. 
19. Perceived inability to complete a marathon (or any long distance) is mostly mental. 
20. Running a race is very hard, very rewarding, and very fun!