10 TIPS TO GETTING READY FOR THE LOS ANGELES MARATHON, by Jeff R

L.A. Marathon is approaching. Will you be ready? From my experience about 20% of runners I meet are not ready on race day. So, do they finish. Actually most of them do. Did it go as planned? No. How can you be ready on March 24th and concur the 26.2 L.A. Marathon? Hi, I'm Jeff and  I have been running since 1984 and have 5 L.A. Marathons including one that was in near 100 degree weather. Here are my suggestions to get you prepared for your day in the park.

1. Run your long runs seriously slow and then go slower. Walk if you need to, especially on hills. The key is to keep your heart rate down and your mileage up. Put your ego on the shelf and stop worrying about how you look or how fast you are.Trust me at mile 24 you won't you won't give darn. Try to run as close or even longer than 26.2 miles. Yep read that right. Get the mileage in. For me 22 miles is the minimum. You got to get passed that 20 mile mark wall and if possible more than once.
2. Focus on your posture. Look up the finishers of most marathons and even Ironman's and you'll see they look fresh, not hunched over and crawling. Make sure every step you run is with a strong upright posture. If you can't do that then you are running too fast. Again, walk if you need to. Think tall and strong like the military. There is a reason why they do it. Think, 10,000 years ago if you didn't run tall and strong you would have been eaten alive. Don't let the marathon eat you. Make it your mission to be tall and strong all the way to the end of the marathon and then some. 
3. One short week day run can, but doesn't need to be faster. In general they can be approximately 2 minutes per mile faster. This is only if you feel then need for speed. Even still keep it faster, not sprinting faster. If all you do is slow runs that will be fine. If you have done previous marathons and/or you have a certain time goal you will need some speed workout,but be smart with them. Do them only as needed and I suggest scheduling them between 2-6 week prior to race day. This will give you 2 weeks of recovery. 
4. If you sit a lot like the rest of us you need to stretch. This doesn't mean to make a meal out of stretching, but you need to do it. Stretch a minimum of 3 days per week. 2-20 minutes depending on your schedule. Yep, even 2 minutes twice a day can really help. This included calves, hamstrings, hips and back. If you don't have a foam roller get one. Try one day of foam rolling followed by regular stretching the next day. Or do one type in the morning and the other in the evening. I like to foam roll prior to my runs and regular stretching afterwards.
5. Get your nutrition and hydration dialed now. Don't wait till the week of the marathon. In general you need do sip, not gulp some kind of electrolyte drink early and often to keep your body will hydrated. Water usually is not enough for this distance, especially if it happens to be hot. Try different drinks, I personally like Tailwind hydration. If you know you'll be out there for a long while you may want something to eat like trail mix. Recovery drinks are convenient, but not necessary be it you have a real meal within 30 minutes of your long runs. Either way start figuring it out today.
6. Shoes! I think I know a thing or two about this one. Here's the scoop on shoes. Make sure they are big enough!!! Buy your race day shoe around the first week of February so you have plenty of time to break them in, especially if you need to get a new style that your feet may not be used to. Don't be a tool and get a new pair at the expo to run the race in. Lastly, buy them from me or it will be a bad a day at the park. Just kidding! No really its gonna such otherwise. What!?!
7. Have your stuff ready the night before so you can simply grab and go. This includes your clothing, shoes, nutrition and breakfast. So, yes eat before the marathon. 
8. Start going to bed earlier and waking up earlier than usual at least 5 days before the marathon so you can get use to the time shift. Unless your norm is to getup at five AM already, duh!
9. Unless your competing please don't carbo load. This mean depleting your carbs for several days prior to the marathon and them juicing up on carbs the night before to boost them up right before the race. You more likely to get bloated and gassy which none of us want. 
10. I can't think of anything else so I guess have fun out there. That's why your doing this in the first place, right? Really have fun, be safe and of course "Run Well, Live Well" peace out!

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