Join our team, Park Mud Pirates, on Saturday- October 13th, at 10am to run together.
Here is the official training program for TOUGH MUDDER.
Mudderling Boot Camp- Entry Level
Maybe-mudder Boot Camp- Intermediate
Tough Mudder Boot Camp - Advanced
CHICAGO MARATHON TEAM 2010
Training Programs- The below training programs were used in training for other marathons across the United States. To make them relevant to your event count out the number of weeks before the marathon to be completed and start on that relevant date.
Marathon Tips- Suggestion to possibly make your experience easier.
1. Practice food and drink strategies- During your training determine how much water you like to drink over certain distances. Also try adding calorie and electrolyte sources like Gatorade, Gel packs, and Sports Beans. Find what works for you.
2. Immodium AD- Many runners will take anti-diarrhea medication the morning of a race rather than having to take a break for a bowel movement during the race.
3. Ibuprofen- It is a good suggestion to take an anti-inflammatory medication the days leading up to the race. These medications build up in your body over time to give you improved benefits. If you think your marathon time will take over 4 hours it is a good idea to carry a dose with your during the race so you can take some half way through. This will help with pain management later on during the race and post-race recovery.
4. Band-Aids- To prevent chaffing of the nipples it is advised to wear band-aids under your shirt or sports bra.
5. Chaffing lubricants- Chaffing can occur between the legs, around rubbing spots on the feet, and seams under the arms from shirts. Petroleum Jelly is cost effective but messy and is commonly used. A more expensive option, but more convenient, is Body Glide or a variation there of. This product is produced in a deodorant style container for easy application and creates a thin barrier to prevent friction.
6. Spandex- Spandex is also used to prevent chaffing between the legs.
7. Salt substances- At rest stations you will receive a lot of water and fruit. The sugar is good for fuel but after hours of running you will probably tire of it. Bring something salty to carry with you. Good suggestions are items like pretzels. I have been offered beef bouillon cubes during ultra-marathons for a power packed salty snack. Consume then right before a water station so you can wash down the salt with water.
8. Gum- Your mouth will get dry as your body loses water during the race. Chewing on gum will help you salivate and prevent dry mouth. You may need to bring multi pieces to make it through the entire race.
9. Ziplock baggies- If you don’t want to invest in a running pack like a Nathan Sports Running Pack then you can safety clothes pin baggies to the inside of your shorts to carry medication and extras like salty foods without having to carry them in your hands.
10. Your first name- Many runners will have their first name written on the front of their shirts either with pin or a name tag clothes pinned on. This gives race fans and observers the opportunity to call out your name and cheer you on which can be a welcome motivational boost during mentally tiring times.
11. Clip the toe nails- Ideally try to cut your toe nails at least 1-2 days before the race so that. If you accidentally cut them to short this will ensure that you have time to heal before the race. Long toe nails can really damage moist after a long run.
12. Hydration- This can be tricky. It is a balance. You can become hypohydrated (too low on water), hypokalemia (too low on potassium, and/or hyponatremia (too low on sodium). Here are some combination options. 1) Gatorade alone: you only drink Gatorade at rest station. If you drink water also you can water down the electrolytes. You will have enough water in your system but not enough sodium and potassium. 2) Water and gel packs: you drink water at rest stations and take gel packs around every hour. Gel packs need water to allow your body to digest the carbs so drinking water with them can is required. If you drink Gatorade you can be taking in to many electrolytes with not enough water and become hypohydrated. 3) Water, Gatorade, and Gel packs: if you need a lot of water to stay hydrated this is a good option. The water at rest stations will dilute the gel packs and the Gatorade adds extra water with the correct balance of electrolytes.