Training tips for the Honolulu Marathon
In just a month, thousands of runners will take on one of the world's largest marathons.
HONOLULU - In just a month, thousands of runners will take on one of the world's largest marathons.
For those participating, spending extra time on their feet preparing is highly recommended.
The finish line is where it all boils over, runners finishing the last Honolulu Marathon said it's because of all the hard work it took to get there.
Expect more tears of joy at the finish line come December 10.
But before you finish, you have to start and some local trainers are reminding runners that it's important to stay on course now.
With the marathon only a month away, Erin Hickok, exercise physiologist and owner of Oahu Running Company, says runners need to make sure to keep everything they've been doing in their training the same at this point.
"Now is the time to make sure you are steady throughout your entire time of training, doing the same mileage, having the same fuel, drinking the same amount of water," Hickok said.
"At this point, our nutrition should be locked down, what we like to eat and drink on the run should be locked down, our gear, our shoes, our shorts our tops, our hats," Michael Garrison, Hawaii Running Lab said.
And while each runner is different: be confident, but realistic.
BC Endurance Trainings director, Brian Clarke, says the biggest problem he noticed in his more than three decades of training is people getting sick, injured or exhausted a month before the marathon.
"The thing they have to keep in mind is, accepting their ability where they find it now and that means they shouldn't be running harder workouts or longer workouts, or faster workouts in the last month," Clarke said.
"As you get closer to race, you want your body to have time to rest, relax and adapt so bring that mileage back down," Hickok said.
With a 26.2 mile course, Garrison says strengthening your hips and glutes is as important as the running.
Running in paradise comes with its own challenges, namely heat and humidity, which is why Garrison advises his clients participating in the Honolulu Marathon to train in the same conditions.
"You're definitely advantaged if you live here training in it on a daily basis," Garrison said.
Having enough energy is key before a run so during the week leading up to the marathon, eat nutritious foods.
"Then from Thursday and Friday and Saturday, eat lots of carbohydrates, meaning pasta, rice and potatoes. The last big meal should be Friday evening," Clarke said.
Come race day: pace, is what runners will want to keep an eye on.
"There's going to be fireworks going off, tons of people around you, lots of adrenaline pumping... You're going to want to go out too fast but don't run any faster, make sure you do just how you did in your training," Hickok said.
In the end, it's more than the medals and malasadas they'll receive when they cross the finish line, it's the feeling of accomplishment.
"You've spent a lot of time training for this so go out there, take in the atmosphere and really enjoy. You deserve this, you earned it. Enjoy," Hickok said.