Galloway's marathon FAQ: the 100 most frequently asked questions

200 Pages·4.542 MB·English

by  Jeff Galloway

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Galloway’s
Marathon FAQ
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Jeff Galloway
Galloway’s Marathon FAQ
Over 100 of the most frequently asked questions
Meyer & Meyer Sport
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British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Jeff Galloway: Galloway’s Marathon FAQ
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2009
ISBN 978-1-84126-266-6
All rights reserved, especially the right to copy and distribute,
including the translation rights. No part of this work may be reproduced—
including by photocopy, microfilm or any other means—
processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
© 2009 by Meyer & Meyer Sport (UK) Ltd.
Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis,
Maidenhead, Olten (CH), Singapore, Toronto
Member of the World
Sport Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany
ISBN 978-1-84126-266-6
E-Mail: [email protected]
www.m-m-sports.com
Marathon FAQs 19.12.2008 14:33 Uhr Seite 5
CCoonntteennttss
CCoonntteennttss
Section 1: General Questions . . . . . . . . . . . . . . . . 6
Section 2: Troubleshooting Problems, with
Solutions . . . . . . . . . . . . . . . . . . . . . . . 20
Section 3: Training . . . . . . . . . . . . . . . . . . . . . . . 38
Section 4: Nutrition for Training and Racing . . 60
Section 5: The Run-Walk-Run Method. . . . . . . 68
Section 6: Training to Finish . . . . . . . . . . . . . . . 84
Section 7: Running a Faster Marathon . . . . . . . 96
Section 8: The Race Itself:Choosing Your Race,
the Day Before the Race,Race Day . . 108
Section 9: Shoes . . . . . . . . . . . . . . . . . . . . . . . . . 136
Section 10: Strengthening, Stretching &
Cross-Training . . . . . . . . . . . . . . . . . 140
Section 11: Motivation . . . . . . . . . . . . . . . . . . . . 150
Section 12: Injury . . . . . . . . . . . . . . . . . . . . . . . . 156
Section 13: Running Form . . . . . . . . . . . . . . . . . 170
Section 14: Fat Burning. . . . . . . . . . . . . . . . . . . . 178
Section 15: Recovery . . . . . . . . . . . . . . . . . . . . . . 186
Photo & Illustration Credits: . . . . . . . . . . . . . . . 196
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SECTION 1:
General Questions
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QQuueessttiioonn
What is so special about
finishing a marathon?
AAnnsswweerr
Thousands of runners, many who have been high achievers in their
career, have told me that finishing a marathon gave them the greatest
sense of accomplishment and achievement ever. Not only do you
have to put together 4-6 months of hard training, but during every
long run and the race itself, each person has to draw upon resources
inside. The empowerment gained from completing this journey
often leads to other positive life changes.
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QQuueessttiioonn
What are the three crucial
training elements needed
for finishing a marathon
with strength?
AAnnsswweerr
1.
A very slow long run that gradually increases to 26 miles or
more (using strategic walk breaks).
2.
Two 30 minute “maintenance” runs during the week-usually
on Tuesday and Thursday.
3.
Days off from running-especially the day before the long run.
Note: Pacing and schedules are detailed in the book RUNNING –
A YEAR ROUND PLAN.
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