"Coach" KJ’s Cumulative Guide to the Marathon

(Start at “Here we go!” to skip the intro)

Hi. My name is KJ. I sell tools for a living, own a catering company with my dad for fun, dying to get a handstand push-up down at Crossfit, and really want to get a dog soon. I also run,a lot. I’ve been running for 7 years now - not competitively by any means either. Running just became my entire personality. I’m an admin of the Lakeview Run Club, an ambassador for the Chicago Marathon and Chicago Distance Series, and contemplating how to get my sixth star sometime before they add more races to the WMM.?

I don’t coach running. I don’t claim to be a certified running coach in any capacity. (I am a Certified Personal Trainer & Group Fitness Instructor with a little specialty in Cardio for Runners or something like that, hence why we say "Caoch") I am also not a medical professional and none of the below is medical advice. As always, athletes and beyond should consult a medical professional (not me) for recommendations related to exercise and injury.

BUT marathons? I’ve ran 15 of those. Local, domestic, and international. Below is my guide, entirely based on my own routine, advice, and experiences - not professional or fact-based information - and I guarantee many runners may beg to differ here and there (or everywhere). So take this guide for what you will as just one perspective. And thank you in advance for taking a moment to read. As Brooks says, Run Happy.?

Here we go!?

1. Shoes

• Get fitted for your shoes. Go to a local running store or at least start with a “shoe finder” survey of sorts. On average, shoes get 300 - 500 miles.?

• Break-in new shoes before running a marathon. Please don’t make the mistake of waiting until race day to put those bad boys on.

• Switch off between pairs of shoes during your training. Someone once told me this allows the sole to “rebound” while you run in a different pair the next day. Idk if that’s true, but it means I bought more shoes so I was a happy camper.

• Do not tie your laces too tight.

• Go half a size-up from your standard shoe size. Allows room for your toes to breath. Guess who has two thumbs and has never lost a toenail? This girl!

• KJ’s Favorites:? Nike Pegasus 39 with no laces, the Brooks Levitate StealthFit, and a good pair of Saucony Kinvaras for the shorter runs.?

2. Training

If you’re running to get a personal record, maybe don’t read on. I run to practice general wellness and simply cross the finish line. Remember - not a running coach. Just my two cents.?

• If you’re doing a super-structured training plan, you best write down a training plan for recognizing and avoiding burnout too.?

• Practice a routine or lifestyle, not necessarily a game plan.?

• Most plans have you running 4-5+ times a week. I say 3 - 4.

• Your most important run every week is that long run. If you run once a week, make it your long run.

• I prefer running for time instead of mileage. I find it helps my mental health and avoids this feeling of “defeat” if I don’t have a “good enough” pace.

• Some plans have hill training, and speed work. Do that if you want. I’ve never done a speed workout or hill training run in my entire life. Will it help you become a better runner? Absolutely. But I do NOT like that kind of running, so, I don’t do it. Would it have helped run Pittsburgh? Probably. But guess what, I finished the race anyways.

• Most plans have one day for cross training. I say 2 - 3, at least.?

• Cross-training to me? Anything but running. I believe any movement is good movement. Your cross-training could be yoga, walking, HIIT, biking, rock climbing, Crossfit, sports. Change it up. Move your body in different ways. It’s all good stuff.?

• I’ve found working-out or running while sore helps train your legs, and makes the non-sore runs feel extra good. Again, sore - not injured. And only my opinion.

• Don’t work out or run on a bad night of little to no sleep. Your body deserves better. Sleeping in and changing your schedule for the day or week is a better option.

• Listen to your body. Listen to your injuries. This means kick a* and push your limits when you’re feeling good. Get uncomfortable. This also means take your damn rest days.

• Whatever you do, do it consistently. Try to avoid the “I’ll make up for it next week” type of stuff and the excuses.

KJ’s Training: I go to CrossFit 4-5 times a week, coach HIIT once a week, walk EVERYWHERE, and run 3-4 times a week. Never more than 15-20 miles a week, but if you’re new to the marathon - amp that up a touch.?

3. FUEL BABY

• During your training, eat good. Cook at home a lot. Limit alcohol. Check the grams of sugar every once in a while. Eat pretty, fresh colors. And listen to your body when it’s hungry. Protein is key. Now take everything I said, and do that 80-85% of the time. Have FUN meals. Promise?

• Do not. Do not. Do not. Get into a method of “I need to run extra to earn the food I ate.’ No. Stick to your plan. Listen to your body when you’re hungry.?

• Training for a marathon is not the time to pursue a weight-loss goal. If you’re practicing generally-good nutrition and training, yes, you’re likely to lose weight, BUT, if your focus is on the scale, there’s a likelihood of under-eating when your body desperately needs fuel.

• Drink so much water. All the time. Training days and rest days. I usually have a Yeti on my desk, my bedside table, and somewhere in the living room at all times.

• LMNT Salt drinks. I’ll die on this hill. I drink 1-2 a day, especially with summer training. Tasty little suckers!

• Believe it or not, some drinks lead to dehydration “faster.” Google it. I think coffee is one of them. Keep this in mind. Do a little research on your bevy.?

• Long-run fuel. Before, during, and after. This is a super underrated consideration for training. You will likely need to do a lot of trial and error on what fuels you well, what leads to cramping, what makes your stomach upset, and proper post-run meals that don’t leave you uncomfortably full. General rule of thumb??

• Snack 45 mins before, ish. Banana. Toast. Peanut Butter. Protein Bar. Cereal.?

• Fuel every 45-60 mins of running. Gu gels, Gatorade chews, fruit snacks, chips (yes, chips). Those honey waffle things. (Also have these ready for race day!)

• Post-run: Protein, slowly. Start with a small plate, then go back for more when your body cues you for more fuel. (I was way too good at coming home and absolutely destroying a huge breakfast. And then stomach chaos ensued.)

• OH. Let’s talk about the carboload. Please DO NOT have the most gigantic meal you have ever had the night before. You’re going to go to bed with an upset stomach and difficulty sleeping. Increase your average calorie intake by about 20%, every day, in the three or four days before the race.

• Look up what race day will have for you in terms of fuel on the course! If the race has something other than what you’re training with - BYO snacks to race day or start training with what they’re offering - liquid and solid.

• I personally think the gels are nauseating and will only use them as a last resort. But hey if it works for you, cool. I used to like them??? But bleh af now. Don’t let race day be the first time you have one.?

• Stick to water on the race course or bring your own hydration. Any sports drink is USUALLY prepared by volunteers, using a powder mix, and I’ve been subject to far too many races with ridiculously sugary gatorade swigs. Bleh?

• Have friends and family post-up along the course with your fav snacks and drinks. Less to carry!

• Don’t grab oranges on the course because having sticky, sweaty hands for hours after sucks.?

KJ Favorites:

Before Long Run: Not ripe yet banana cut into pieces and eaten with a fork (sorry, not sorry); rice cake with powdered chocolate peanut butter; a little bit of whatever was leftover from the night before, and Cheerios.?

During: Gu gels are TRASH. Last resort for me. Maple Syrup that isn’t too sugary. Gatorade chews. Twizzlers, pretzels, and gummy bears are elite. Ice Cream sando from Chicago Marathon 2021 and Dunkin Donuts munchkins from Philadelphia 2022 are honorable mentions.

After: Usually more water and a big snack plate. Some veggies, some fruit, aka - let’s clean the fridge. Deli meat, Something sweet. Some type of bread with a dip or spread.

4. Other GEAR

Sunglasses

• Goodrs. Easy. The lenses do scratch easily or maybe I’m just a klutz. There a few comparable brands out there but if it ain’t broke, don’t fix it. So I never ventured to try any other brands.

• You can add a lot of personality to your running outfit with Goodrs - themes, colors, holidays, and beyond.

• Subscribe to Goodr emails and follow their Instagram if you’re really invested. Specialty pairs sell out fast my friend.?

Running Belts

• Find one that works for you. Read the reviews online (then go buy one at a local running store).?

• Spi-Belt has always been my most reliable one.?

• You’ll be a happier camper wearing pants or shorts with sleeves to hold your crap.

• Not a fan of water on the belt, I like the water bottles that comes with a sleeve for your hand.?

• This is the biggest tip for a marathon though - minimize what you keep in the belt. Why? That belt is going to bounce off your stomach for, like four hours. I had a nasty, internal bruise after running London. My belt was packed with snacks, a phone, headphones, keys maybe? My abdomen was more sore than my legs, and it lasted nearly five days. It’s like getting punched in the gut by a toddler…but non-stop.?

The Throwaway shirt! AKA - What runners wear as they wait in the corral and into the first few miles as their body warms up.

• Research the “throwaway” shirt policy at your race specifically. Some races advise heavily against leaving clothing on the courses. Other courses have designated trash bins, and the best races have donation bins (most likely at the start of the race).?

• If your race advises against leaving clothing on the course, have a buddy post-up on the route to take the shirt from you, or frankly, suck it up. You’re running a marathon and you’ll warm up soon. If your course is an “in and out” course - you could always leave it on a branch or something and hope it’s there on the way back. But I don’t recommend this.?

• Forgot to pack a throwaway shirt? Head to a local Goodwill or thrift shop (or Target if you have self-control). It’s not uncommon for me to pick up extra shirts and blankets as well to hand out to others in the corrals who didn’t read this article.?

Socks

• I will be the first admit I “sip the kool-aid” on name brand items when a perfectly good duplicate or generic item exists. But when it comes to socks, there is something about expensive, $14 a pair, running socks that actually helps with the blisters.?

• I’ve used all the brands you see at running stores except for generic brands because diva. Go for the pairs when they’re on sale. Don’t worry about the colors. Ugly colors are usually cheaper.?

• Compression socks/sleeves up your legs…I tried them for the first time this year. Previously I was told you should only run marathons in them if you train with a pair on, but I wore my first pair during the Tokyo marathon because why not (or because I forgot to pack literally any other decent pair of socks). And the end result had no identifiable negative effect, so I stuck with it.?

Other random gear notes…

• Wear a sports bra with little to no clips or metal or plastic - it will leave a mark and likely a nasty carpet burn type of feel.?

• No new outfits on race day.?

• During training, start a mini-journal of what you wear, the weather conditions, and how you felt - every day. You’ll be so glad you did. You’ll learn what works and what doesn’t quickly - you can also often log this in the app that tracks your exercise.

• Rain gear? Honestly, heck the poncho unless it’s just for the start line. Running with one will be obnoxious and you’ll still get wet. There’s really no solution to this. You’re going to get wet, you’re going to stay wet. Keep some extra plastic bags on you to protect your phone. Avoid puddles maybe?

• Don’t tie your laces too tight. Don’t wear your headband too tight…thinning hair is a real thing my friends.

• Depending on fabric and fit, your gear could be the reason for chafing.?

5. PRE-RACE

• You may be nervous. So make a list of the things you can control, and the things you cannot control, for example:Set two alarms, or ask someone else to make sure you’re awake.

• Plan on getting to the course super-early. Super super early. So you’re not nervous about gear check, bathrooms, or closed corrals.?

• Layout your flat! This includes everything from your outfit, to your fuel, to your bib, shoes, watch, and beyond. Helps make sure you have everything. Post that ish on your Insta story too.?

• Download the Headspace app and do some breathing exercises. A very-welcomed, healthy distraction. I do this every night before bed as it is.?

• If you were considering taking melatonin, please do not. Especially if you haven’t taken it before. You will most-likely be drowsy the next morning.?

• The weather will be whatever it will be. Let it be.

• If you’re nervous about finishing before the course is closed, don’t. The result will be whatever it will be. Most courses have a “time-limit” BUT that doesn’t necessarily mean it will be enforced. Sometimes, yes, it is enforced. But not always.?

• Remind yourself, in less than 24 hours you will have accomplished something incredible.?

• And drink so much frickin’ water.

EXPO Get as much free stuff as you can. Take as many pictures with your bib as you want. Say hi to people! Seriously, plan for 1-2 hours at an expo - especially if it’s your first marathon expo. Also plan on long lines for apparel. Honestly, go in with a budget. Take a screenshot of your little race day QR code before entering the venue (because I guarantee the network will be slow if 1,000,000 runners are all looking up their info). And try on the shirt they give you before leaving so you can exchange it.

6. RACE

• Go to your assigned corral, please. You were assigned that corral for a reason and trust me, you want to be with “that crowd” as it’ll create the best environment for your run. Less crowded streets, similar-pace runners, and the race directors will thank you for complying.

• PACERS ARE THE BEST. If you want an even-higher likelihood of success (however you define that), entertainment, and friendship, find a pacer. Becoming a pacer is actually a little bit of a process, aka, it’s usually someone who’s familiar with the course, experienced as a marathon, available to answer any type of question throughout the race, and likely entertain you.?

• “Walking water stations” - during a speedy 5k, okay, maybe break this rule. But for your long runs (where you have plenty of opportunities to “make up time”) stop at every water station and walk (be sure to read my etiquette point too though).?

• Every other water station, hit a few high knees and butt kickers after finishing your drink, and before getting back into running.
• If an aid station is offering a gel or supplement you’ve never tried before…don’t try it on race day. Trust me on this. I tried a new gel at mile 17 of my last marathon…and was so nauseous I didn’t take in a single calorie for the rest of the marathon and even then waited two hours after the race.?

• Identify a “cue” that reminds you to check your posture, breathing, and form. Whether it’s every time you see a stroller in the crowd, or a sponsored advertisement. It will be very easy to focus on “left foot, right foot.” So stay in touch with keeping your chest up, controlling your breathing, and identifying how your entire body contributes to this run, not just your legs.?

• UPHILLS baby. Small steps, big arms. Pump your arms up those hills. They are a source of strength with little, gentle steps.?

• DOWNHILLS - slow. Enjoy the relief, go easy on your legs. Downhills actually kind of suck more than uphills. Do not zap down them.

• Runner Etiquette - PLEASE if you read one thing in this article read this. Speeding up? Use words such as passing left, right, or runner back. Slowing down? Raise your hand to at least make fellow runners aware of you, and work your way to the right of the course (generally - but either side could work).

7. POST RACE:??

Post-run meet up. Ask friends and family to meet you somewhere extremely, extremely specific…and decide that before the race. As overwhelming as race maps can be to look at, or confusing as street closure notices can be - do yourself a favor and read them. You’re likely to have more success meeting up at a restaurant or shop a block or so away from the chaos.?

Don’t rush home! Enjoy the post-race! Seriously, walk around and look for fellow athletes. Take in all the freebies from sponsor tents. I see so many posts on various races “I want a hotel close to the end so I can get home quickly.” No, you don’t.?Arrange your travel plans such that you can spend the entire day in the city you just ran it. It's a bunch of fun to see other people wearing their medals later that evening, out and about.

Don’t be humble. Wear your medal every day for like a week. There’s that dumb joke “How do you know if someone ran a marathon? They’ll tell you.” GOOD. Tell the world! Don’t hold back. Be proud of yourself entirely, fully, 100% completely.?

KEEP MOVING. The difference is night and day between the marathons where I went home and crashed, versus the marathons where I kept walking after. I was way less sore. This is not to say you should return to exercise immediately, even if you’re not sore, but I mean, less pain in general is cool. And similarly, be very careful if you plan to fly the same day as running a marathon. I am not a doctor but I am pretty sure it’s a bad idea.?

Stretch before you go to bed, and when you wake up, and throughout the day, and before you go to bed the next night.?

Have your post-race festivities planned before running your race, that is if you plan on doing anything the next few days. Don’t get on a plane the same day either. I’m not a doctor, I am not claiming to be one, but I am pretty sure it’s not a good idea.?

And for some miscellaneous advice…

Join the Facebook group that very likely exists for your race, but join with a grain of salt. This is most helpful for logistics related to your race specifically, advice on what to do before and after the race in the race city, and finding answers to questions you didn’t know you had. Also a great place for spectator tips. This is not helpful when you find runners discouraging themselves, questioning their training, comparing themselves to other runners, and posting about bad habits (i.,e. Running on injury). Promise me you’ll join these groups with confidence in your training, respect for other runners, and the right mindset.?

Running in the rain is as bad as you make it. Almost ALL of my marathons have had rainy conditions…Iowa, Tokyo, London, Pittsburgh, Marine Corps...in fact my luck with rain is pretty bad. But quite honestly - it feels amazing. And rarely lasts the entire duration of your race. You’ll be so distracted by crowds, adrenaline, course views, music (or pain, lol) that the rain won’t be a problem. Lightning is one thing. Always listen to your course marshals and race directors about safety, but otherwise, a cold shower never hurt anyone.?

Running watches <3 Strava I assume most runners, training for a marathon, have a running watch. Strava is awesome for that extra boost of confidence and support. Your apps are fantastic for tracking conditions, checking in on performance, and visibility into less-common considerations…elevation on your run, a steady heart rate, faster and slower pacing…and so much more. I’m a Garmin girl personally. But to each their own.?

Use the team behind the race for any questions. Every time I’ve had to contact someone about a race, any distance, the helper on the other end of the customer support line has been nothing but helpful. Race organizers WANT you to be excited, successful, and comfortable during your experience. If you have any questions at all, don’t guess, and don’t fear going to the source. Bib exchange, refunds, logistics, concerns - fire away. The race community is awesome.?

Massages and pedicures. If you get deep tissue work done (HIGHLY recommend), give yourself at least four days between your last massage and race day. And no pedicures at least two weeks before race day. Pretty rare, but the last thing you want is an infection from the toe bath. Plus, you’re about to rough up your feet even more with the marathon. Save the pampering for after.?

Etiquette Nothing is more heart-breaking than an injured athlete as the result of a passing athlete simply not paying attention. Too many ankles have gone down for the count. Keep your head up - only quick glances at the watch. If you need to slow down, carefully veer off to the side during minimal or no runner traffic. I like to raise my hand and start to move so other runners are more aware of you, especially during water stops. Even shout it out…”WALKING.” Doesn’t hurt.?

Traveling for a race? Let’s go…

• Be ready to cash out. You want a comfortable hotel, safe experience, sufficient and healthy dining options, and everything else that comes with travel! Tours, experiences, souvenirs. Do not be stingy here.?

• Always, always try to travel with a friend, family member, or fellow runner.?

• This is the time to join a Facebook group - especially for your international questions and an EASY way to connect with locals. People are hooked on social media.

• Actually read the runner handbook/manual, usually available in the preceding weeks or month before the race. That’s how I found out I needed two covid tests and couldn’t bring my own hydration pack to Tokyo.?

• Plan enough time on your trip to adjust to the local time zone.

• Plan on going to the expo the first day it’s open, so if anything goes wrong in travel - you have backup options.

• AND get to the expo early - gear at the big international races sells out FAST.

• BUT you can also often find the gear at local sporting goods stores - Nike stores in Chicago for example, Asics stores in Tokyo…and so on. But also get there early.?

• Save your tourist traps for after the race. It is so easy to walk 15,000+ steps in a new location. Stick with the super local/minimal movement required type of stuff leading up to race day.?

• Keep a copy of emergency contacts, insurance card, etc on you while running the race. Maybe even in another language. You never know, and it’s very easy to make a photocopy.

• Don’t let your international race be a PR race. Have SO much fun with it. Take in every sight, every crowd member, everything unique about the race. Stop for pictures. Drink the local kool-aid.?

INJURIES. They suck. They happen. And once they happen, you have an active choice on your next move. You can let it get the best of you, disappoint you, and pursue a real negative attitude. Or you can speak to your doctor. Learn your options, listen to your body, and know there are other races out there, and beyond that, know your other ways to stay active in different capacities. Don’t get me wrong, it’s a lot easier to pout, but rest assured if the deed is done and you’re injured, staying negative for the rest of the season won’t help.?

My injuries and limits since marathoning? I’m a severe asthmatic for starters, so be on the lookout for an inhaler bulging out of my running belt on the regular. I had a tear in my knee that cost about 8 months. Cool. One leg is longer than the other, ridiculously prone to hip pain. There’s nerve damage in my left foot that isn’t healing anytime soon. IT band injuries come often. I almost cut my finger off one year, so my left hand tends to kind of just stop working and drop things here and there. And in May of 2022 I was in a car accident. Three marathons were canceled including one in Iceland, four months of PT. Guess who listened to her doctors all four months, then dusted her ass off, and ran Chicago 4 weeks after being cleared? This girl.?

The foam-rolling, massage gun, stretching, deep-tissue stuff helps a LOT. I get deep tissue work done twice a week. The strength training, weight-lifting, also, yes. Don’t sleep on this stuff. I imagine some crazy amount of injuries could be minimized, prevented, or healed faster, if all this stuff is going on in the background.?

And to close it up…

The marathon experience is yours. It should not be a comparative experience to anyone else but yourself. Whether a one-time bucket list item, or your entire personality (@ me), whether competitive or casual, whether a travel-excuse or right in your hometown. You get total control of what the registration, training, race day, and memories mean to you. Get as many or as few people involved as fellow runners, run buddies, or supporters as you wish. Decide your balance of a training plan to fit into your routine. Experiment as much or as little with gear and nutrition. Make it a wildly uncomfortable learning experience or an extremely safe space for your own well-being.

Should the privilege of running continue to bless me, I’ll keep running for the foreseeable future.. And as rewarding as crossing the line itself is, there’s a newfound joy in watching other marathoners check it off their list, fall in love with the event, and be such an active part of the wonderful community that is the running community.?

Don't be a stranger! I'd love to connect and answer any more running questions or provide additional advice. Reach out on LinkedIn or Instagram @kaylajanemcl

In good health,

Coach KJ