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When should you start your marathon training?

It can be confusing to know if you should follow a 20-week or 16-week schedule. What about preparing like Olympian Meb Keflezighi, who has had eight and 10-week training build-ups before producing great performances?

Your specific training may only be a certain amount of time, but your success at the marathon is going to depend on the training you do throughout the year. Each run you do is going to build your fitness incrementally. The more runs you finish, the stronger marathoner you will become.

Many mistake this advice to mean that you should train continuously for a year.  Your body needs running breaks to allow your muscles, joints and tendons time to heal. Training breaks also keep you mentally committed. Follow multiple cycles throughout the year to prepare your body and mind for peak performance.

You can choose several races throughout the year to apply extra focus. One main race every three to four months is a common baseline for most people. The distance of the races you select isn’t important, as you can run a 5K to a marathon.

You should follow a specific training plan for each race and use the actual race as an assessment of your fitness. Along the way, jump other races to help you prepare for your three or four big ones, while making sure to always rest briefly after each event. Your fitness level has a tendency to reach a plateau that you can only get past by taking a short break and building back up. A good rule of thumb is to rest one week after a 5K and a full month after a marathon.

If you’re looking to run the Philadelphia Marathon or have already registered, your training begins now! Choose several shorter races in between now and November and watch your fitness level increase following each race. You will gain confidence and a solid base of training to reach your finish line goal.

-Ross

Learn more about Ross, Philadelphia Runner, or Team Philly Race Training at http://philadelphiarunner.com/

On behalf of the Philadelphia Marathon, I want to offer our compassionate thoughts and deepest sympathies to the families of those impacted by the tragic occurrence that took place April 15 at the Boston Marathon.

While nothing can undo the harm from senseless acts taken against innocent people, we offer our most heartfelt support to our Boston race colleagues during this difficult period.

Marathoning is known for bringing out humanity’s best qualities. Last Monday, we witnessed heroic acts of courage from numerous first responders, volunteers, spectators, runners and professionals in the medical and law enforcement  communities. Their devotion and selflessness embody the spirit of our Marathon community.

The upcoming weeks and months ahead will be difficult but together, with resolve, resilience and mutual encouragement, we will get through this and prevail. The strength of the American people resides in these characteristics. We send our sincere wishes for a fast recovery for those injured and impacted by the incident.

The City of Boston and the city’s marathoning community are — and will continue to be — in our foremost thoughts and prayers.

-Desiree Peterkin-Bell, Executive Director of the Philadelphia Marathon

Welcome Philadelphia Marathon race competitors, fans and supporters.

My name is Desiree Peterkin-Bell and I’m the new Executive Director of the Philadelphia Marathon. To me, the 2013 Philadelphia Marathon is all about celebrating the new and the old. As we embark on our 20th anniversary, the Philadelphia Marathon is turning a great new chapter. As the new “pace-setter” for the Marathon, I’m excited as our registration kicks off today, signaling the beginning of a new race season and the next step in the Marathon’s journey. I am thrilled to continue the recent success of a top-10 national marathon by collaborating among running communities, hospitality entities, businesses and government.

As a former runner and five-time NCAA All-American in Track & Field, I understand the thrill of a great race. And the Philadelphia Marathon, which started out with more purpose and passion than runners (about 1,000 or so) is truly a great race. The opening of registration on April 1 offers you a chance to join us for a special year. 2013 Race Weekend will proudly mark the Marathon’s 20th anniversary — a milestone year highlighting our evolution into an elite event. It’s been a great run. Thank you for keeping up with us, step-by-step, as we move through our evolving Marathon experience.

Philadelphia is both hip and historical — a dynamic city where history meets the 21st century. We are a city born to run! In the same vein, I will encourage the Philadelphia Marathon to continue striving for innovation in all areas. For instance, the Philadelphia Marathon diverted 87-percent of waste away of landfills last year. This distinction places our race among one of the nation’s most sustainable marathons. Our eco-friendly initiatives provide an example of how our race is not strictly an athletic event, but a platform to unite others to create a common ground. From Hurricane Sandy relief efforts to support for our affiliated charities, we strive to be a race with a conscience. With not only our feet but our hearts, let’s cross the finish line together.

20th Anniversary Race Weekend offers many exciting attractions whether you’re running competitively, recreationally or cheering more than 30,000 race participants registered for our race. I welcome you as part of the Philadelphia Marathon family and I am thrilled to invite you to join an incredible experience this November. Lace on your running shoes, start training, and raise your water cup to celebrate another 20 years!

-Desiree Peterkin-Bell

Executive Director of the Philadelphia Marathon.

Martin Hewitt will be sharing barefoot running information, tips, and experiences on Sat., Nov. 17 at the Philadelphia Marathon Health & Fitness Expo. For a full list of speakers and times visit www.philadelphiamarathon.com.

Prior to suffering a calf injury in 2010, Martin Hewitt would hardly have imagined he would be planning to run barefoot at the 2012 Philadelphia Marathon.

Martin – a 53-year-old lawyer from East Brunswick, New Jersey — converted to barefoot running after injuring his foot and reading the classic running book Born to Run.

The transformation to barefoot running

Before his injury, Martin was an experienced and enthusiastic runner.  A series of family deaths experienced in his early thirties served as a wakeup call to live an active and healthy lifestyle.

“I’ve run nine marathons,” says Martin. “I’ve been a pretty good runner since I started. Doing a casual six-mile run several years ago with my son, I just couldn’t finish. Something wasn’t right. I took a couple of months off. During that time I read Born to Run. I remember I tried running barefoot 15-years-ago on a gym treadmill. I felt great after a mile but I never continued with barefoot running because nobody did that back then.”

With two months to heal and reflect, the ideas presented in Christopher McDougall’s Born to Run continued circulating through Martin’s head. Beginning February 7, 2011 Martin returned to running. Only this time his traditional morning run was completely barefoot.

A new running experience

Martin’s transformation from traditional to barefoot running was admittedly humbling.

“The first week of running consisted of one-mile split into two runs of a half mile each,” says Martin. “I alternated between running and walking.”

Slow and deliberate practice running helped to create a much easier barefoot running experience.

“The key is to start slow,” says Martin. “Start from scratch. It took a long time to build up to. I started barefoot running almost two years ago and it was a struggle at first. After that everything got easier.”

Barefoot running vs. traditional running

Now an experienced barefoot runner, Martin is often asked from people he meets while running and speaking about the activity what the primary difference is between the two styles of running.

“The primary difference is you are getting more feedback from your feet,” says Martin. “I often equate this with listening to music.  You don’t put cotton in your ears when you listen to music because you want to hear clearly as possible. With barefoot running you’re more in touch with the road when your feet aren’t covered.”

Martin also boasts more benefits of barefoot running:

• You get instant feedback from your feet if you’re running incorrectly.
• Barefoot running doesn’t tolerate poor running form. Running shoes often force people to strike the road with their heel first. Barefoot running reminds you to use the ball of your foot.
• Running barefoot means you’re not landing on your foot. More accurately you’re lifting your foot up.

Philadelphia Marathon

The 2011 Philadelphia Half Marathon was Martin’s first time running 13.1 miles completely barefoot. Martin’s experience was unforgettable.

“I recall finishing the half marathon when a full marathon runner also crossed the finish line,” said Martin. “The full marathon runner looked down at my shoeless feet and said with laughter ‘you win.’”

This year Martin is a scheduled speaker at the Philadelphia Marathon Health & Fitness Expo. The Health & Fitness Expo – free and open to the public – is located at the Pennsylvania Convention Center at 12^th & Arch Streets, 2^nd Floor, Hallway “A”. Martin will speak about his experience barefoot running and give tips. Martin is scheduled to speak Satudary, Nov. 17 at 1PM.

Martin will also be running his second half marathon on Sunday, November 18 at the 19^th annual Philadelphia Marathon. The journey from the start line at 22 Street & Benjamin Franklin Parkway to the finish will be amazing.

“I was running through Philadelphia last month when I was in town for a wedding and it’s very comfortable,” Martin says. “Philadelphia has one of the best marathons and half marathons out there and I can’t wait.”

Kiran Matsko is a freelance writer, accidental marathoner and attorney residing in Philadelphia. Once a month, Kiran will provide first-time or very new marathon runners with advice, tips and anecdotes on how to excel in the Philadelphia Marathon. Follow her on Twitter @kiranmatsko.

Chances are those hot, late-summer and early August long runs have tested your determination. 

Here’s the good news: It’s going to be cooler on race day!  The average temperature for the Philadelphia Marathon is an ideal 52 degrees, but it’s best to be ready for anything.  Dressing for your first marathon can be daunting: what if it rains? What if it’s cold? A little forethought with respect to your attire should leave you calm, cool and collected on race day.

Before the race: Experiment

Don’t be afraid of the rain. It’s better to run in the rain and make wardrobe adjustments now than on race day.  Consider purchasing a water proof or resistant jacket and experimenting with under layers. You’ll find that waterproof jackets retain heat while water resistant gear is more breathable.  As the temperatures drop, get used to running with hats and gloves, and take note of when you feel over or under dressed on your training runs.

Arien O’Connell Garber, an elite marathon runner who has completed 14 races across the US (two here in Philadelphia) gives a rule of thumb.

“Check the air temperature, add 20 degrees, and then dress like you’ll be outside for that type of weather,” says Arian.  ”So if its 40 degrees outside, pretend like you’re running in 60-degree weather.”

For those traveling, be sure to pack a variety of warm clothing as Philadelphia can get chilly in mid-to-late November. Ross Martinson, co-owner of Philadelphia Runner and head coach of Team Philly Race Training elaborates.

“Bring warm clothes to wear around before and after the race,” says Ross.  ”[You] don’t want to find yourself shivering and wasting energy the day before the race.”

If you forget an item of running gear, no need to stress. The Health & Fitness Expo is packed with vendors selling a wide variety of apparel at discount prices.

During the race: Layers

Proper layering will ensure you remain warm in the corrals.

Arm sleeves are a good way to stay warm for the first half of the race and remove or slouch to your wrists.  Ross and Arien recommend arm warmers when it looks like the temperatures will steadily increase.

Arien notes, “At around $40 retail, you might want to toss them to a friend along the course.”

Post-race: Stay warm

Rely on dry, warm clothing at this point; whether it’s in your stocked gear check bag or with a well-placed friend near the finish line.

Replace fluids and grab a snack (which is available to runners post-race at the finish). Also be mindful of your body temperature as you’ll cool quickly post-race.  Utilize the foil wrap handed to you upon finishing but it’s best to have a change of clothes handy.  You’ll be much more comfortable when you are cozy and dry after such an accomplishment.

As with the rest of your marathon preparations, now is the time to determine what clothing options work best for you, not on race day.   Stay warm!

The Philadelphia Marathon represents many things to many people. A common bond is a love of the Philadelphia Marathon. In their own words, race competitors explain why they love the Philadelphia Marathon and return to the race course.

Name: Richard Allen Pogue

Age: 21-years-old

Hometown: Philadelphia

Current Residence: Philadelphia

Personal Best: 4:44 (2011) at the Philadelphia Marathon

Number of Philadelphia Marathon Appearances: 3

Marathon Background: Richard began running long distances in the Fall of 2009 with the Students Run Philly Style team while at West Philadelphia Catholic High School. Richard initially began running for just the exercise — although he was a former track, baseball and soccer player. The more Richard began to run, the greater his respect for the sport. Richard ran the 2009 Philadelphia Half Marathon and posted a 2:03:42 after about two months of training. After that experience, Richard was hooked on the sport of running. Richard ran the 2010 Philadelphia Marathon, posting a 4:51 and the 2011 Philadelphia Marathon recording a 4:44.

Memorable Philadelphia Marathon Experience: ”During my first marathon I had a note pinned to my back that read ‘I will finish, not because I believe in me, but because those that believe in me, believe in me.’ This note fell of at some point between miles 16 and 17. I was crestfallen. But as I came out of Manayunk, my good friend and reason for my long distance lifestyle, Matthew Barringer, came running down yelling my name and waving his arms. He found the note on the trail and handed it back to me near the border. I’m not much for fate but that was pretty darn close.”

Why I Love the Philadelphia Marathon: “I love the Philadelphia Marathon because it makes you find out what it takes to go beyond whatever you thought you had.”

 Looking for new shoes to run the Philadelphia Marathon in? Wondering if those fluorescent green Nike’s every track and field Olympian was wearing might be for you? (Hint: They are spikes for use on the track, but they have a road version.)

Have you slogged through the last few miles of a long run being so thirsty that you have thought about grabbing the water bottle off somebody’s belt? Think you might look cute in those high socks?

These days there is a lot of running gear available. Do you need it? Maybe not. Can it make your long runs more comfortable? Most likely, yes. Let’s take a look at some popular gear.

GPS Watches and Heart Rate Monitors: Is it a necessity? No. Will it make your training better? Probably. Using a heart rate monitor will help keep you from running too hard on your light days and too easy on your difficult days. GPS watches will help you learn to pace yourself and keep you motivated about your training. Even the newest GPS watches are easy to use.

Bodyglide: This is an item I wouldn’t run a marathon without. This anti-chafing stick goes on like deodorant anywhere you might experience rubbing. If you think you’re annoyed at the rubbing from your sports bra band on a six-mile run, imagine how it will feel after 26.2-miles. Chafing is one of the worst parts of a marathon and Bodyglide eliminates it. This isn’t just for women. Men, have you seen pictures of other men with blood on their shirt? Bodyglide prevents that too.

Compression Socks: These socks are the little sister to compression gear worn by diabetics and those with circulatory problems. They work to increase circulation and decrease vibrations which cause muscle fatigue. Do they work? Studies are ongoing but people seem to find their calves and shins feel better after runs using compression socks. I’m a big fan of sleeping in them to increase blood flow to your lower legs.

Technical Clothing And Socks: Is cotton evil? No, it just holds in moisture which can make your skin more likely to blister. The worse conditions you’re running in and the longer you run, the more you need clothing that won’t hinder you.

Hydration Belts: Ideally, every run would have a table at each mile with your favorite flavor of Gatorade. But in reality, if you are going to run for over 90 minutes and want more than the occasional sip from a water fountain you must take extra measures. Hydration belts are much more comfortable than when they became popular 10 years ago and current trends have almost made them cool.

Footwear: Sure there are people who run barefoot but there is a reason there aren’t very many of them. Humans have been wearing shoes for a long time (especially since those Romans started putting roads everywhere) and running shoes have come a long way in the past few decades. I can’t emphasize enough how important the right shoes are. I also can’t recommend a pair without speaking with you, so I will mention that you can come to my store at Philadelphia Runner. Did you know your dress shoe size and running shoe size are different? Did you know running shoes shouldn’t need time to “break in”?

Staff at most running speciality stores can help you find not only the right shoes but also provide answers about training and racing. At Philadelphia Runner we have taken this a step further and come up with an actual Race Readiness Evaluation to help make sure your next training run is the best you’ve ever had.

Ultimately, all you really need to train is the correct pair of running shoes, but most other running gear can make you more comfortable on your runs, assist with training smarter and also recover better. That’s something anybody would want. And of course, anything that can also make you look good on your run is priceless.

Learn more about Ross, Philadelphia Runner or Team Philly Race Training at http://www.philadelphiarunner.com

Mark Sullivan is a graphic designer, illustrator and part-time professional long-distance running coach. Mark has run over 150 marathons, including all 18 Philadelphia races. Posting a Philly best of 2:45:34, Mark is a true expert on the Philadelphia Marathon.  Join Mark’s popular pre-race seminar at the Health & Fitness Expo on Friday, Nov. 16 and Saturday, Nov. 17.

Mark’s Background:

In its 19-year-history, the Philadelphia Marathon has experienced tremendous change. From nearly 1,500 runners in its 1994 inaugural race to its current format that includes over 27,000 runners, the race is now on of the premier running events in the U.S. Mark, one of only two current Philadelphia Marathon Legacy Runners — those competitors who have raced in every Philadelphia Marathon since 1994. Each Philadelphia Marathon has seen Mark compete and he shows no signs of slowing down. The 50-year-old native of Freeburg, Pa. is registered for this year’s race and will also present his well-liked seminar at the Health & Fitness Expo on Friday, November 16 and Saturday, November 17. Whether you are a marathon newbie hoping to complete the race or a veteran looking to achieve a new PR, you will gain insider tips from Mark to help you achieve your goals.

Birth of the Philadelphia Marathon:

Mark ran his first marathon in 1986 and immediately fell in love with the sport. He qualified for Boston in that first marathon and since has completed 26 consecutive Boston races. Ultimately, Mark’s roots are tied to the Philadelphia Marathon.

Living in the city while attending the Art Institute of Philadelphia, Mark took up running after graduation and began traveling to Philadelphia-centric races like the 10-mile Broad Street Run and the Philly Distance Run, a half-marathon. In the late 1980′s, there was a Fairmount Park Marathon that began at Memorial Hall and featured a three-loop course.

The race director from the Fairmount Park Marathon took over what was to be a new race — the Philadelphia Marathon.

“When I heard there would be a new Philadelphia Marathon, I knew I wanted to run it,” says Mark. “The first year’s field was small in comparison to the size of the current race, but it was still an impressive field for the time. The course was very diverse and it was nice to see different parts of the city. That’s something Philadelphia has maintained.”

CONTINUING TO COMPETE AT PHILADELPHIA:

After 18 years, Mark is often asked what makes him return to Philadelphia each year. There are several reasons why Philly is one of his favorite marathons.

• Start / Finish Convenience: “Philly got it right to have the start and finish on the Benjamin Franklin Parkway,” explains Mark. “It’s a large capacity area that can keep up with the Philadelphia Marathon’s growth. One thing I always point out is how Philadelphia compares favorably to races like New York or Boston. If you go to watch a friend run at Boston, you won’t be able to see them start and also finish the race. Races like Boston and New York are on point-to-point courses. Philadelphia has a race course that begins and ends at the same location along the Benjamin Franklin Parkway. This offers spectators multiple opportunities to see their friends and loved ones on the course during race day.”

• Philadelphia Mayor Michael A. Nutter: One of the coolest aspects of the Philadelphia Marathon is the involvement of Mayor Michael Nutter. Mayor Nutter helps kick off Marathon Weekend at the Pennsylvania Convention Center, high-fives runners throughout race day and presents the Mayor’s High Five Award — an honor given to one runner who has overcome adversity to reach the starting line.  “Having the Mayor at the start and the finish, and the fact that he spends the entire morning at the race giving finishers a high-five is almost unheard of,” Mark says. “Most times, in a big city race, if the Mayor comes out at all, they stay long enough for a photo with the first finisher and then he or she is gone. I have a friend who ran the Philadelphia Marathon in 2011. He has a picture of himself finishing as Mayor Nutter gives him a high-five. The framed photo is hanging up in his office — and he didn’t even realize it was the Mayor until I pointed it out!”

• City Support and Off Race Activities: The Philadelphia Marathon offers more than just a race. It’s a platform for runners, families and spectators to experience the best of the city. During Philadelphia Marathon Weekend, City organizations, restaurants and shops collaborate to truly offer a unique experience. “Although Philly is a big city, it’s very easy to navigate,” explains Mark. “The Health & Fitness Expo didn’t used to be downtown. But now the Expo is at the Pennsylvania Convention Center. It’s ideal because it’s so close to the downtown hotels and restaurants. With so many hotels close by, you are within one mile of the start line on race day.”

• Free Fan Pass: Mark also enjoys the Fan Pass — a free booklet given out at the Health & Fitness Expo that offers runners discounts to participating restaurants and boutiques, as well as a map of the course. “With the Fan Pass, the city really opens up to you,” says Mark. “And it’s really nice to see the city support of the race. You can spend the entire weekend using the Fan Pass. For instance, there is not just one single pasta party but places all over the city offering pasta specials. Families and friends coming to Philly have everything within walking distance.”

Check the Philadelphia Marathon official website closer to Race Weekend at www.philadelphiamarathon.com to find exact times of Mark’s seminar at the Health & Fitness Expo.

Kiran Matsko is a freelance writer, accidental marathoner and attorney residing in Philadelphia. Once a month, Kiran will provide first-time or very new marathon runners with advice, tips, and anecdotes on how to excel in the Philadelphia Marathon. Follow her on Twitter @kiranmatsko.

Food is our fuel. Runners need to eat properly to train properly, both for the run itself and the recovery afterwards. Ideally, you should aim to stay healthy, but let’s be honest — it’s nice to munch on guilt-free pizza after those long runs, isn’t it? While we run for many reasons, for some, weight loss is paramount. Marathon training requires the careful addition of calories to stay field, since going forward from this point, most long runs are at least 13.1 miles.

It’s important to realize that not all calories are created equal. You won’t receive the same nutritional boost from tortilla chips as you will from a green salad with avocado — even if the calories are the same number.

“On a normal training day during marathon training, [the runner's] diet should be about 60% carbohydrates, 25% fat and 15% protein,” says Pearlette Toussant, a trained sports nutritionist and five-time Philadelphia Marathoner. Before a long run, Toussant recommends something simple like a banana to gain carbohydrates. For recovery after a long run, Toussant suggests taking a protein shake or smoothie made with protein powder, fruit and yogurt.

Just as calories are different, everyone’s body reacts differently to certain foods. In order to determine personal caloric needs, you must calculate your Basal Metabolic Rate, known as BMR. Runners can consult a nutritonist for a BMR calculation and a recommended meal plan. Alternatively, you can use an online BMR calculator or a diet and exercise application on your smart phone. The way the application works is users enter their distance and time that was run. From there, the application calculates the number of calories burned on a run, which gives you an approximate idea how many calories you can consume while remaining the same weight. Assessing your proper caloric intake is vital to successful training and race day performance.

“Too many calories can leave a marathoner extremely sluggish and unable to run at their targeted pace, however ‘fast’ that is, says Toussant. “Too few calories will cause a marathoner to ‘bonk’ or ‘hit the wall,’unable to continue to run at their targeted race pace. This causes the runner to go slower or fail to complete the race altogether. Too few calories also leaves a runner susceptible to injuries as the muscles and joints do not have proper fuel to continue functioning properly.”

Now is the time to test different meals to see what works best with your body. If you have a particular meal that works for you, stick with that the night before the race. If you are unsure of what to eat, simple carbohydrates such as pasta and bread combined with lean protein will serve you well on race day. Another great option available to you is the Philadelphia Marathon’s “Choose Your Course” pasta carboload. The night before race day, runners can choose from a list of participating restaurants and menus that feature a prix-fixe menu. A full detailed list of available restaurants and food offerings will be available closer to race day via the Philadelphia Marathon official website.

Also, experiment with fueling your body during long runs. It’s a good idea to add energy gels to your routine as they’ll be available on the course.

“Many first-timers . . . end up without enough fuel and end up eating anything and everything spectators hand them,” says Toussant. “Please try out whatever you will eat during the Philly Marathon durng your training runs.”

With a healthy diet plan for the rest of your training schedule, you’ll be able to enjoy your favorite treats in modertaion and successful marathon preparation!

*Note* – The above information is intended to provide helpful suggestions. However, please contact your doctor or a licensed physician before selecting a nutrition plan.

Kiran Matsko is a freelance writer, accidental marathoner and attorney residing in Philadelphia. Once a month, Kiran will provide first-time or very new marathon runners with advice, tips, and anecdotes on how to excel in the Philadelphia Marathon. Follow her on Twitter @kiranmatsko.

Benjamin Franklin once said, “an ounce of prevention is worth a pound of cure.” You’re following your training schedule strictly, stretching before and after your run, when all of a sudden — shooting pain. As a runner, that’s the last thing you need nagging at you. Sometimes it’s difficult enough to commit to training in the first place, let alone when you’ve been nursing what might be an injury. With weekly mileage increasing and “short” runs getting longer, hurting yourself can happen. Statistics vary, but between 60 and 70% of runners experience injury every year. Overuse injuries are the most common, with patella tendinitis, shin splints, and stress fractures topping the list.

There are several ways to prevent injury while preparing for the Philadelphia Marathon. Cross training is immensely important. Doing so gives your running muscle groups a rest while strengthening your overall fitness level.

“Cross training is critical in injury prevention,” says Dr. Steven B. Cohen, a physician at the Rothman Institute and Medical Director of the Philadelphia Marathon. “Include activities like swimming, biking, and an elliptical trainer. Change in activity prevents over-stress injuries.”

Strength training is a great way to build muscle you need to keep your body strong on race day. Consider yoga; not only will muscle lengthen and stretch, but the breath regulation learned with regular practice will benefit you during long runs.

Additional ways to prevent injury:

• Avoid two stressful days in a row, e.g., don’t do speed work the day after a long run and avoid hilly terrain after a 5K.
• Take supplements. Dr. Cohen recommends both men and women take calcium with Vitamin D in addition to a multivitamin.
• Where are you running? Perhaps the road where you’re training is uneven, which causes your body to compensate for the disparity. Try to find a bike path or other smooth surface for your daily run to reduce your risk of injury.
• Ensure your sneakers fit well, and if you are thinking of changing your sneakers, now is the time to make the switch. Consider purchasing an additional pair of sneakers that works for you. Worn cushioning does your body no good; alternating between pairs gives each the chance to “recover” before you pound the pavement, treadmill or track.

Injuries rarely show up unannounced. “Persistent pain can be an indication of an injury and should not be ignored while training,” says Dr. Cohen.

If you feel something each and every time you run, chances are you have a problem with your hands or feet. Apply the RICE method: rest, ice, compression, and elevation. Hopefully what’s ailing you will respond to that treatment.

“Failure to respond or improve should cause an athlete to seek medical attention,” says Dr. Cohen.

Listening to your body is important and doing so will indicate whether you should run, take a day off, or seek medical attention. Best of luck as the days get shorter and the runs get longer!

The Philadelphia Marathon represents many things to many people. A common bond is a love of the Philadelphia Marathon. In their own words, race competitors explain why they love the Philadelphia Marathon and return to the race course.

Name: Malinda Ann Hill

Age: 41

Hometown: Findlay, Ohio

Current Residence: Wynnewood, Pennsylvania

Personal Best: 4:16:37 (2008) at the Philadelphia Marathon

Number of Philadelphia Marathon appearances: 2

Marathon Background: Malinda ran her first marathon (Marine Corps) in 1995. She ran San Francisco in 1998 and then her first Philadelphia Marathon in 2009 with her identical twin Leah. She also completed the Charlottesville Marathon in 2009 and the Walt Disney World Marathon in 2009 and 2010 while dressed as Minnie Mouse after running the half marathon on Saturday — otherwise known as Goofy’s Race and a Half Challenge. Malinda ran her second Philadelphia Marathon in 2011. Although the weather was ideal, she did not train properly to set a PR. However, she reached her goal of finishing under 4:41 — posting a 4:40:59! Malinda loves to run in costume so you may see her dressed as the Queen of Hearts, Minnie Mouse or Belle at the Philadelphia Marathon!

Memorable Philadelphia Marathon experience: “I ran my first Philadelphia Marathon with identical twin Leah. We ran together for the majority of the race. But, at the end, Leah was in pain and she told me to keep going as fast as I could and I finished in 4:16:37. It was the first and only race that we’ve run together where I finish before her!”

Why I Love the Philadelphia Marathon: “I love running the Philadelphia Marathon because of the mostly flat, historic, scenic course and the enthusastic crowd supprt. An added bonus is it’s a local race since I live in Wynnewood. Earlier this year, Leah and I deemed ourselves ‘TWINS RUN in our family.’ We blog about our opposite approaches to running and our experiences running together to support Alex’s Lemonade Stand Foundation for Childhood Cancer at http://twinsruninourfamily.blogspot.com. This year, I look forward to raising awareness for Alex’s Lemonade Stand and running my personal best at my hometown marathon!”

Hi Philadelphia Marathon supporters:

I am proud to introduce a new partnership between the Philadelphia Marathon and Generocity for the 19th annual Philadelphia Marathon.

Generocity is an online platform with a mission to connect people, businesses, and causes in the Philadelphia region. Founded by Sandra Baldino in 2009, the organization publishes news and information about the people and organizations finding solutions to local issues. Generocity develops online tools designed to make giving back and getting involved in local communities an easy process.

A primary reason the Philadelphia Marathon has emerged as the 8th largest marathon in the United States, according to Running USA, is our emphasis on creating a spectacular showcase of Philadelphia that offers more than just a race. Businesses, communities, charities, hotels, tourists, and residents are connected through the Philadelphia Marathon. Our new partnership with Generocity offers race participants an easy outlet to enjoy running and create social good.

Race participants can choose a fundraising goal and gain support from friends, family, and fans to raise money for the charity of their choice. This year, the Philadelphia Marathon has partnered with 34 wonderful charities that raise money for causes such as finding the cure for disease, inspiring people to reach their fitness goals, and ensuring the sustainability of the environment. Through Generocity and the Philadelphia Marathon, giving back via running has never been easier.

Whether you’re participating in the Rothman Institute 8K on Saturday, November 17, the Philadelphia Marathon and Philadelphia Half Marathon on Sunday, November 18, or are joining 60,000 spectators who support over 27,000 runners, you can help redefine possible by donating.

Take the first step towards supporting your favorite runner or charity by visiting http://www.generocity.org/philadelphia-marathon.

– Melanie Johnson, City Representative & Executive Director of the Philadelphia Marathon

Melanie Johnson has served as Philadelphia’s City Representative and Executive Director of the Philadelphia Marathon since 2008.  Melanie has helped grow the event into a top-ten race in the U.S. Melanie is a Philadelphia-enthusasist: she was born and raised in Philadelphia, graduated from Temple Universtity, and works to highlight one of the best cities in the world.

Looking for something to help kick start your training? Try watching the Olympic running events. The track races begin August 3rd, with the marathons on Sunday, August 5th (women’s) and Sunday, August 12th (men’s) at 6.a.m. Why wake up so early on a Sunday? Because the United States is sending its most competitive marathon teams in recent memory and are serious medal contenders.

The women’s Olympic marathon team has already shown they can compete with the world’s best. Shalane Flanagan, the American record holder for the 3K, 5K, and 10K, was a bronze medalist in the 10K at the 2008 Olympic Games. In her 2010 Marathon debut, she finished second at the NYC Marathon as well as setting a PR to win the U.S. Olympic trials earlier this year.

Second at the trials is Desiree Davila, who with a 2:22:38 has the fastest time on the women’s team. She placed second at the 2011 Boston Marathon and is the first fastest American female marathoner ever. Desiree has also twice finished in the top five at the Chicago Marathon, so she knows she can run with the best in the world!

Kara Goucher is another name to watch. In the 2008 Olympics, Kara placed in the top ten in both the 5K and the 10K. Moving to the marathon, she debuted with a third place finish in NYC, followed by third and fifth place finishes in Boston.

The U.S. men’s team is led by Meb Keflezighi, an Olympic silver medalist and the first American to win NYC in 27 years. Meb is joined by Ryan Hall, the fastest American ever for both the marathon and half marathon. Expect Hall to push the pace early as he looks to improve on his 2008 Olympic finish. Rounding out the team is Abdi Abdirahman, who amazingly is competing on his fourth Olympic team. He has proven to be an extremely tough competitor over the years.

With the exciting team of U.S. runners for this year’s Olympics, waking up early for two Sundays in August is a unique opportunity to potentially witness U.S. running history. When you’re out training for November’s Philadelphia Marathon, let the inspiration from the Olympic Games carry into your workouts!

Learn more about Ross, Philadelphia Runner, or Team Philly Race Training at http://philadelphiarunner.com

You can do this. There’s a long road ahead, literally and figuratively, but with determination, proper training and sacrifice, you’ll get there. It’s an incredible feeling to cross the finish line at the Philadelphia Marathon — a mixture of adrenaline, relief, and of course, pride. You’ve undoubtedly worked very hard to reach the point at which you feel ready to tackle a marathon.

One need not be an elite athlete to successfully complete the Philadelphia Marathon. Personally, I’m a bit of a weekend warrior. I do my long runs on the weekends, and some short runs throughout the week. I’ll train a little more to improve on my time from last year, but I’m really looking to finish the Philadelphia Marathon with my running buddies and get to brunch afterwards.

It’s natural to be nervous about running your first marathon, but some careful planning can alleviate anxieties. With most training programs starting in early July, it’s time to buckle down and think about your training plan. Rigorous schedules in the summer can prove challenging for some, especially with the heat, social events and trips to the beach. Don’t look at weekends away from home as weekends away from training! One of the best aspects of running is its portability — most hotels have a treadmill, and you can always hit the boardwalk or beach. Get online and map out your run before you go on vacation to stay on track.

Summer is also a great time to take advantage of outdoor cross-training. Take a bike ride, go for a sun-soaked swim or play a softball game. It’s best to select a cross-training activity you genuinely enjoy, as the months go by you’ll relish the physical activity that takes your mind off of times and splits.

Take advantage of the resources available to you on the Philadelphia Marathon website — where you can view the race course and see where the water stations and cheer zones will be on race day. Luckily, the Philadelphia Marathon is a mostly flat course, with only a few hills — including one at Fairmount Park. It makes sense to add a small hill in your training now to ensure readiness on race day. If you live in the Philadelphia area, why not run part of the race course now to familiarize yourself?

Now is the time to decide if you’re a better solitary runner or if you enjoy running with a few friends. I’m the latter. I attempted to train for my first marathon without running partners, which personallly was a mistake. Everyone trains differently, but it turns out that I’m more likely to get out of bed at 5:00 a.m. on a chilly October morning when people are waiting for me. The training foundation laid now is integral to your success on race day.

In the next few months, I’ll share information about proper nutrition, avoiding injury, and race day tips for runners and their supporters.

See you at the finish line!

-Kiran

Kiran Matsko is a freelance writer, accidental marathoner and attorney residing in Philadelphia. Once a month, Kiran will provide first-time or very new marathon runners with advice, tips, and anecdotes on how to excel in the Philadelphia Marathon.  Follow her on Twitter @kiranmatsko.

The Philadelphia Marathon represents many things to many people. A common bond is a love of the Philadelphia Marathon. In their own words, race competitors explain why they love the Philadelphia Marathon and return to the race course.

Name: Natascha Nen

Age: 29

Hometown: Austin, Texas

Current Residence: Austin, Texas

Personal Best: 3 hours and 56 minutes (2011)

Number of Philadelphia Marathon appearances: 1

Marathon Background: Nen ran her first marathon in Dublin, Ireland with Team In Training in 2007. After that experience, Nen caught the marathon bug. Nen ran her fourth marathon and first at Philadelphia in 2011 — setting a personal best.

Memorable Philadelphia Marathon Experience:  “I had originally planned on running the half, but decided somewhat on a whim to run the full marathon. Although I run regularly, I only started training about six weeks before the race. I was very nervous about being undertrained, but ended up setting a PR! One of my favorite parts was seeing my former running buddies from Team In Training at the starting line and meeting them for brunch afterwards, as well as seeing my non-runner friends at the finish line — where they were waiting with a bottle of champagne!”

Why I Love the Philadelphia Marathon: “Running the Philadelphia Marathon was an amazing experience. Philly is one of my favorite cities, where some of my best friends live, and where I’ll be getting married in a few months. The route was scenic and diverse, the crowd support was incredible, and the weather was perfect. Despite being a bigger race, it’s extremely well organized and the heated message tents were an unexpected and very welcome bonus!”

Philadelphia Marathon Weekend offers events that apply to all types of race participants; from the beginner to the elite. One of those elite runners is Ryan Kienzle – a 26-year-old marathoner from Canton, Ohio who qualified for the Olympic Marathon Trials during the 2011 Philadelphia Marathon. In the following question and answer session, Ryan shares where his passion for running comes from, his 2012 goals, and his thoughts about the Philadelphia Marathon.

Ryan Kienzle

Age: 26

Hometown: Canton, Ohio

College: Malone College

Occupation: Middle school teacher

Question: How many times have you run the Philadelphia Marathon? What made you notice the race and why did you get involved?

Ryan: I have run the Rock ‘N Roll half marathon once before in the past and loved the area as well as the race. But I wanted to make sure the weather was much cooler than in September and decided to run the Philly half marathon in November. I also needed a qualifying mark in order to get into the Olympic Marathon Trials. I traveled with three other buddies and we made a great weekend of it. One of my buddies is also a huge Rocky Balboa fan and had never been to Philly, so this was the perfect setting for us to run.

Question: How did you begin to get interested in running? Was there an event or moment you knew running is what you loved to do?

Ryan: My sister is five years older than me and she ran track all four years of high school. I would attend all of her track meets and pretend I was in the race behind the bleachers. I loved the camraderie of the sport my first couple of years before high school. I had a few glimpses of success my freshman year and was an alternate to the state cross country meet. I knew that if I really kept at this I could go a long way. I had even more success my sophmore year and I knew that I could potentially run in college and get a scholarship as well.

Question: What specifically about running gives you the most joy?

Ryan: The freedom of running is invigorating to me. You don’t always need others to parktake in it, you can walk out your front door and get started, you can run all year round in any weather and the only thing you need as your main equipment is a good pair of running shoes. I worked at a speciality running shoe store all through college and a few years afterwards before I began teaching. Being able to share my knowledge and experiences with all ages and abilities always reminds me of why I love to run.

Question: What is your biggest goal this year when it comes to running?

Ryan: I would like to have a top-10 finish at a USA championship; either the top-10 mile championship or the 20K championships is what I’m looking at. I would also like to get a personal best in the half marathon.

Question: Is there anything that people who are interested in running should know about you that they might not?

Ryan: I’m just a typical guy who loves everything about running but I had a lot of support from family, friends, my fiance, and my neighbor who thinks I am nuts! But the only reason I am able to keep going at such a high level is because of the people I surround myself with. That is the most important thing, people who believe in you no matter what level you’re at.

You can catch Ryan, along with over 27,000 race participants at the 2012 Philadelphia Marathon! Register today!

With hundreds of available marathons to choose from each year, choosing the best marathon for you can be difficult. The choice comes down to knowing what benefits you are looking to get out of the race. The Philadelphia Marathon is an ideal choice for all types of runners. Read on to help you decide what goal you want to accomplish and how the Philadelphia Marathon can help you reach it.

• Looking for a PR?: What can help you achieve a personal record in a marathon? A fast course. Two factors that help make a fast course is great weather (40-60 degrees, just like Philly in mid-November) and a course without challenging hills. Any hill in a marathon can be challenging, but I’m talking about a hill that, on a normal day, is not too difficult. Slight course undulations can refresh legs that are stuck in a rut running on a consistent, flat surface. Philly’s race course has just the right amount of variation over the last 10 miles to keep you running at your peak.

• Looking to Enjoy the Scenery?: As if running down the newly restored Benjamin Franklin Parkway isn’t enough, you’ll be passing the Liberty Bell and Philadelphia Zoo while running amidst the beautiful fall foilage at Fairmount Park. The view of the Schuylkill River is just about perfect in mid-November.

• Looking for a Mini-Vacation?: I am not going to try to convince you that participating in the Philadelphia Marathon will feel like a vacation during the race, but afterwards, you are in no better city for your family, friends and supporters to enjoy all that Philly has to offer after you finish the race. Celebrate with a post-race burger at Village Whiskey or Pork Bao Buns at Sampan. The Franklin Institute and Please Touch Museum are perfect for kids and the Philadelphia Museum of Art is one of the best and largest museums in the country.

Whatever you’re looking to achieve, you can do so at the Philadelphia Marathon! A marathon with this many attractive options is sure to sell out quickly. If you haven’t already, make sure you register soon to secure your spot at the 8th largest marathon in the United States!

- Ross

Learn more about Ross, Philadelphia Runner, or Team Philly Race Training at http://philadelphiarunner.com/

Fran Magri (left) and the first-ever Mayor’s High Five Award winner Kathleen Wrigley cross the finish line hand-in-hand at the 2010 Philadelphia Marathon.
Photo Credit: Fran Magri

In 2010, Fran Magri guided the first-ever Mayor’s High Five Award winner, Kathleen Wrigley, through 26.2 miles of the Philadelphia Marathon’s iconic course. Kathleen – a partially blind runner – and Fran began a unique relationship that continues today. The following blog entry is written by Fran and demonstrates the power of friendship, running and the Mayor’s High Five Award.

First impressions say a lot — and mine was of Kathleen Wrigley at the Philadelphia Marathon Health & Fitness Expo during the 2010 Mayor’s High Five Award presentation. I was nervous, but honored to meet the blind woman I would be guiding through the Philly Marathon race course. Kathleen’s story was amazing.

She wasn’t running for the loss of her vision, but in memory of her younger brother, Danny Boyle, a Philadelphia police officer who was shot and killed while on duty in 1991. I respect Kathleen’s determination to run, write and raise a family with enthusiasm after the losses of her brother and later her vision.

It was easy to recognize Kathleen at the Health & Fitness Expo. She arrived with a large smile surrounded by her husband, parents and children who were excited to support her that weekend. Instantly, Kathleen walked directly to me and greeted me with a hug and I knew this marathon experience was going to be memorable. Originally, I planned to ask her a thousand questions about the pace and pre and post-race expectations. After meeting with her, they were obsolete — I knew the race was going to be extraordinary no matter what.

I have run many races, including several marathons, but I had never run a full race side-by-side with someone. Kathleen and I started the race holding hands and I never realized until that moment how overwhelming it would be to blindly start with runners dodging in and out of the pack; not to mention avoiding the dips and trolley lines in the street and taking on sharp city turns! I was Kathleen’s eye — giving her verbal feedback on the terrain, explaining what there was to expect ahead and physically holding her hand. Along the way, we shared many stories.

We ran 26.2 miles together wearing matching neon shirts, holding hands, laughing and receiving plenty of cheers for Officer Boyle. If only you could see the grit in Kathleen’s eye after mile 18, when we reached the hills of Manyunk. During this time, calf cramps began to limit Kathleen’s stride, but she was persistent — persistent to represent her brother, her heroism as a blind runner, and of course, qualify for Boston.

Although we had to walk along Kelly Drive, we did not stop. Even though we just missed qualifying for Boston, we finished the race with arms raised high, smiling and high-fiving Mayor Michael Nutter. Finishing a marathon with a new friend is priceless. I thank Kathleen for making me a better runner and more importantly, for allowing me to be a part of her journey to the finish line.

-Fran

The Philadelphia Marathon represents many things to many people. A common bond is a love of the Philadelphia Marathon. In their own words, race competitors explain why they love the Philadelphia Marathon and return to the race course.

Name: Arthur Scott

Age: 52

Hometown: Washington, D.C.

Current residence: Mt. Holly, North Carolina

Personal Best: 4 hours and 9 minutes (2001 Philadelphia Marathon)

Number of Philadelphia Marathon appearances: 16

Marathon Background: Scott ran his first marathon in 1995 at the Marine Corps Marathon in Washington, D.C. The following year, Scott participated in the Philadelphia Marathon after seeing the race mentioned inRunner’s World. Since 1996, Scott has run in every Philadelphia Marathon and he’s registered for 2012. For Scott, running represents a part of an overall healthy lifestyle. Scott travels frequently and likes how running is the one thing always available to maintain his fitness.

Memorable Philadelphia Marathon Experience: ”The night before the Philadelphia Marathon, I was staying at the Embassy Suites and I was very sick. I had a 102 degree fever the night before race day. The next morning, I woke up around 6 a.m., looked out the window and basically got mad. I said ‘I’m not going to let getting sick stop me.’ I ended up running one of my better times that day and it’s a Philadelphia Marathon experience I’ll never forget.”

Why I Love the Philadelphia Marathon: ”The city is very nice. The people are very nice and I love the exhibits and museums in Philadelphia,” said Scott. “When I stay there I always make sure to grab some food at a new place and there are many good places to go. The race has changed over the years. The race has gotten much bigger. I remember they did not used to have the half-marathon. At that time, the Philadelphia Marathon was a much different race. I love the city and I love the race and the course is even different today. Thus began the tradition of coming to Philadelphia for the marathon every year.”

November might be months away, but signing up for the Philly Marathon will start you feeling that race day excitement today. From the beginner imagining crossing the line of their first marathon to the veteran thinking about a big PR on the clock, registering for the marathon will put a smile on your face while starting those butterflies in your stomach!

And it should! You’ve made a commitment of sorts. That registration form doesn’t say you have to run, but once you get that the confirmation you will feel you have to do it. And then it’s time to tell family, friends, maybe some co-workers (marathoners are more likely to get promotions, so tell your boss). Now you really can’t back out, and that’s great pressure to have on you.

You’ve signed up to be a MARATHONER and your life is about to change for the better!

You haven’t signed up to just run a marathon. You signed up to train for a marathon. Marathon training is the real life changing part of running a marathon. It is the training that helps lower your cholesterol, fights heart disease, diabetes, hypertension, and makes your butt a little smaller…

Although the race is months away, it’s time to start training! You can run by yourself (and plenty of people do), but it is much more fun if you find a running partner. Having to meet up with someone will help motivate you to get out the door and hold you accountable for not missing any runs. And who doesn’t want someone to talk to on a 20 mile run?

If you don’t have any running friends you could look into a training group like Team Philly Race Training. Not only will Team Philly surround you with runners who all have a common goal, they also have experienced trainers to offer advice and guidance on how to get your best performance.

Just don’t let the excitement of registering carry you away too much this weekend, start with a distance you can handle and slowly build up. You have a few months after all.

Greetings and welcome to the 19th Annual Philadelphia Marathon. My name is Melanie Johnson and I’m the City Representative in Philadelphia as well as the Executive Director of the Philadelphia Marathon. My role is to build Philadelphia’s image as a world-class destination and also promote the exceptional aspects ou city offers to residents and visitors alike.

I’m able to achieve this vision, with the help of many City departments and individuals, by producing special events that create memorable and enjoyable experiences. One of my favorite events is the Philadelphia Marathon because it’s a true community event $endash our city’s hotels, restaurants, non-profits, and businesses collaborate to bring you The Best Time of Your Life™.

People from all 50 states and 40 countries experience our breathtaking race course – designed to highlight Philadelphia’s scenic beauty and propel runners past iconic landmarks of American history such as Independence Hall, the National Constitution Center, and the Liberty Bell. Competitors move quickly through our mostly flat course, whether they’re running eight kilometers, 13.1 miles, or 26.2 miles.

External sources have taken notice of the Philadelphia Marathon’s special race day experience. Marathonguide.com and Running USA – two leading running authorities – recently ranked the Philadelphia Marathon as 8th in the United States. I’m proud our marathon continues to gain registrants and grow in prestige, however, the way our race has emerged as more than an athletic competition is even more impressive.

I’ve led a conscious effort to increase outreach to businesses, charities, environmentally-friendly causes, youth, and civic-minded citizens. The Philadelphia Marathon is not just a race experience, it’s a life experience.

For example, since 2008, the Philadelphia Marathon has evolved in numerous ways:

• We’ve collaborated with area businesses that offer discounts of 20 percent or more through our popular and free Fan Pass
• Participating Philadelphia restaurants now offer race participants a special carb-loaded prix-fixe menu designed to ensure competitors can give their best on race-day. On Saturday, runners and their families can explore the rich dining scene in neighborhoods like Center City, Old City, and Fairmount.
• We’ve increased our number of charity partners from three to over 30, helping connect race participants and organizations who wish to positively impact lives.
• From an environmental perspective, we collect and compost more than 300,000 cups that runners use during the races to drink water and replace fluids. We are only one of six races composting nationally – keeping Philadelphia’s streets clean and significantly reducing the volume of trash sent to landfills.
• Civic-minded citizens wishing to become a part of something larger than themselves can join the 3,000 volunteers who operate our water stops, provide directions, and make Marathon Race Weekend an enjoyable and unforgettable experience.

Mayor Michael A. Nutter captures the spirit of our race and city through the Mayor’s High Five Award – an honor recognizing that sometimes reaching the start line is as much of an accomplishment as completing the race. Mayor Nutter shows his support at the starting line of the gorgeous Benjamin Franklin Parkway, where he gives our athletes a personal “high five.”

Since the Philadelphia Marathon represents many things to different people, it’s important to use our race as a platform to connect people, create lasting memories, and highlight the essence of what makes our city special.

Registration is now open, so bring your best running shoes, your personal motivation, and the mindset to have a great experience. We are excited to see you beginning Friday, November 16 for The Best Time of Your Life™.

Week 10
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Warm up well… Over the years there’s been lots of debate about the benefits and risks of stretching. In general, it’s best to do dynamic stretching before you run. These involve controlled-leg movements that improve range of motion, loosen up muscles, and increase heart rate, body temperature, and blood flow to help you run more efficiently. Here’s a short routine that you can do before any run.

…and recover right. Practicing yoga postrun can help you feel more limber and loose, and help you bounce back from hard runs faster. And you don’t need to head to a class or a gym. Do this postrun yoga routine at home and feel better fast.

Pace yourself. In order to get the benefits from every run, be sure that you’re running the right pace for each workout. To find out how, click here.

Watch what you eat. Learning to eat before your run and while you’re on the road requires striking a balance. You want to get enough food to get the energy you need, but you don’t want to overload your gut so much that you end up sidelined in the porta-potty line. Stay away from fatty, high-fiber food before your run. And follow these tips for staying away from stomach troubles.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

Ed has run the Philadelphia Marathon six times and the Rothman 8K seven times.

Since 1997, the Philadelphia Marathon and Rothman Institute 8K, and since its inception in 2007, the Philadelphia Half Marathon, have been the concluding events of the Grand Prix Circuit of the Mid-Atlantic Association of USA Track & Field (USATF). USATF is the National Governing Body for track and field, long-distance running and race walking in the United States. USATF is comprised of 57 Associations that cover the full geographic territory of the United States. The Mid-Atlantic Association’s boundary includes the state of Delaware and most of the eastern portion of Pennsylvania. Mid-Atlantic also has a significant membership base of residents from South Jersey.

Currently in its 21st year, the Grand Prix Circuit was created to enhance the road racing experience for Mid-Atlantic athletes. The 2011 Circuit is composed of 11 races, beginning in March and finishing with all three races on Philadelphia Marathon weekend in November. Mid-Atlantic members completing any race in the Circuit have their performance age-grade scored according to the standards set by World Masters Athletics (WMA) as a percentage of the World Record for the distance raced relative to their age and gender. A maximum of each athlete’s best six WMA scores from these races are totaled over the course of the year’s competition to determine overall individual standings. Over 400 Mid-Atlantic athletes compete in the Grand Prix each year, with almost 200 participating in one of the three races on Marathon Weekend. This makes for an exciting finish to the year’s competition as the athlete may elect to race at the 8K, half or full marathon distance as their individual preference and training dictates. Current Grand Prix standings can be found on the Mid-Atlantic web site at this link: Grand Prix Standings.

More than 80% of the athletes competing in the Grand Prix also represent one of many local running clubs. Since 2002, the Grand Prix Circuit has included a Club Challenge competition. The highest five WMA scores for runners from each club per race are combined and make up a club’s score. Each club’s score for a maximum of seven Grand Prix races is counted to determine the Club Challenge champion. Eleven local running clubs are competing in the 2011 Club Challenge. The Club Challenge has fostered a spirit of friendly yet intense competition among area running clubs. As this competition is typically tightly contested and the outcome in doubt until the final weekend, many members of the competing clubs will participate in one of the Marathon weekend races or come out to cheer on their club-mates. This highlights a local flavor of the Philadelphia Marathon, Half and Rothman 8K as runners and fans sporting the “colors” of their running club from Philadelphia, the Philly suburbs, Delaware and South Jersey will be found all over the race courses! As of this writing just five of the eleven Grand Prix races have been contested and the final outcome will likely be in doubt until Marathon weekend. Current standings for the Club Challenge can be found on the USATF Mid-Atlantic web site at this link: Club Challenge Standings.

Week 9
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Simulate the race. Now is a good time to get acquainted with thecourse map and elevation chart if you haven’t done so already. Ideally, you’ll be able to run parts of the course during training. But if you can’t, try to mimic the terrain that you’ll face in the race during your long runs.

Don’t run on empty. Hitting the road without a little prerun fuel can make you feel tired and keep you from hitting the paces you’re targeting. Have a high-carb, low-fat, low-fiber snack before you head out the door so you can go longer, and finish stronger. Follow these tips on how to snack smart between runs and meals. On any run of 75 minutes or more, you’ll want to make sure to fill up while you’re on the road. Check out these ideas for midrun fueling options.

Don’t get stressed. Running can be a great stress relief, no doubt about it. But if you head out when you’re too wrung out, the quality of your run could suffer. And worse, you could end up injured. Here’s howto relieve stress safely when you’re on the road.

Need a running playlist? At Runnersworld.com, we’ve got favorite playlists from the fastest runners around.Click here to find a new soundtrack for your next run.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

Week 8
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Stay strong. Most running injuries—from shin splints to plantar fasciitis—come from doing too much too soon. Sticking to the training plan can help you sidestep injuries. And the exercises in this video can help strengthen the areas that are vulnerable to getting hurt.

Right-size your meals. Portion control is a major part of keeping your weight in check. It’s also probably one of the more challenging aspects of weight management during marathon and half-marathon training.Watch this for some simple steps to make sure your servings aren’t supersized. And read this to find out how to avoid overindulging in common situations.

Take a shortcut. Long runs are critical to help you develop endurance and to get you accustomed to spending hours at a time on your feet, as you’ll have to do in the race. That said, sometimes it can be tough to find time to fit those hours-long long runs in. While not ideal, there are times when you can split your run into two and get similar benefits. Read this article to find out how.

Get out for lunch. If weather permits—and your boss doesn’t mind—it’s a good idea to get out for a lunchtime run. Midday runs can boost your performance on the road—and when you get back to your desk. To find out how to make the most of your lunch break, click here.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

Week 7
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Eat well at work. When you work long hours, it’s easy to overeat and snack on unhealthy vending-machine fare. But with a little planning, you can keep your nutrition on track while you’re on the job. If you do, you’ll feel better when you’re on the road. Read this article for more.

Hit the trails. Fall is a great time to take your training off-road. Running on the softer surfaces can give your bones and joints a break from the impact of running on the road, and the change of scenery will help keep your training fresh. For everything that you need to know to make the transition, click here.

Get the balance right. Every runner has one side that’s stronger than the other. Weakness on one side can leave you vulnerable to injury. Working on balancing out your strength can help. For strategies, check out this guide.

Tie up loose ends. There actually is a right and a wrong way to tie your shoes. And you definitely don’t want an unlacing to be your undoing on your big day. Watch this video to find out how to redo your shoe tying.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

Marathon PR: 2:45
www.southjerseyac.org

For many marathoners the training for the marathon can be very challenging, and trying to find the right training schedule can be daunting. It is common wisdom that the long run is the staple workout in any well thought out marathon training program. This is true but many wonder how long, how many and how fast. I’ve run 30 marathons and spend a lot of Sunday morning long runs with runners who have run even more than that. I’d like to share my thoughts on the long run and how it will help you run a successful marathon. The long run is the most important workout of the week as it helps your body build endurance for the 26.2-mile race. It helps build your aerobic system, builds mitochondria in your muscles to help you get more oxygen to your working muscles and it mentally prepares you for the stress of running long. It is also a great time to practice fueling and hydration so your body doesn’t run out of energy on race day. You can also make it a fun day by running with others and sharing the camaraderie of running with a group.

You need to slowly build up to the long run. I recommend working up to an hour of running over a 2-month period before attempting to run farther. Once you’ve reached an hour then increase the long run every week by 15 minutes until you reach 2 hours 45 minutes or 16 miles, whichever is shorter in terms of miles. Now you are ready to do your longest runs of the training program. You may hear many talk about doing a 20-miler. This is ultimately the goal and I feel that for most runners you don’t need to run farther than that. In fact, in terms of time, I would not recommend running more than 3 hours and 30 minutes. So if you are running slower than 10-and-a-half-minute pace I would recommend your longest run being just 3 hours and 30 minutes long. If you run longer than that your body may break down too much and you risk getting injured. Once you get to the longest run I recommend alternating every week between 16 miles (or 2 hours 45 minutes) and 20 miles (or 3 hours and 30 minutes). You need to give your body a rest and adjust to the stress that a long run and can do to your body. I recommend doing this cycle 3 to 4 times. So this cycle should last 6 to 8 weeks. Your last long run should be 3 weeks before the marathon to allow your body to recover and reap the benefits of all that hard training. This is called the taper and is one of the most important parts of the long run schedule. It is not like a test where you can cram in your training in the last few weeks. In fact, I can’t think of a better way to ruin a marathon than to try and cram in too many miles in the weeks before. Your body has an incredible ability to rebuild itself so take advantage of that and don’t shortchange that process by doing too much too soon before the race.

Many wonder about how fast the longs should be. This is dependent on your goal for the marathon. If your goal is to finish I would do the long runs at what I like to call conversational pace. If you can hold a conversation with someone then you are running the right pace. If you can’t then you are running too fast. You want to feel relaxed and try to maintain an even pace over the course of the run. For runners that have a goal marathon pace in mind you should run them at 45 seconds to 90 seconds slower than goal pace. For example, if you want to run 3 hours and 30 minutes your goal pace would be 8 minutes, which means you should be running your long runs at 8:45 to 9:15 pace. If you run too fast on your long runs you will increase the risk of getting injured and you will not recover as quickly, which will carry over into the next long run.

I also would recommend finding a running group to run with. Our running club, the South Jersey Athletic Club, does a weekly Sunday long run and many are training for the Philadelphia Marathon. You can find many good running clubs online and many runners to run with. When you run with a group the miles go by more quickly and the runs seem easier. I would also recommend finding a course with lots of water fountains along the way. You want to make sure you are fully hydrated and you can practice taking energy gels. If you can’t find water fountains you can carry your own or stash some bottles of water at key locations ahead of time. Some clubs even have water stops set up for their runners. It’s so important to practice what you will need to do on race day.

I hope this helps you plan your long runs. The key about the long runs is to build up slowly, alternate between long and longer runs, taper before the race and run at the proper pace for what your goal is. I think if you keep these things in mind you will have a successful marathon and meet your goal.

Week 6
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead. Half-marathon runners, your training starts today!

Give your head a rest. Your performance can suffer when your brain is tired. Be sure to hook up with a training partner, or turn on the tunes, which have been shown to reduce level of perceived effort or your sense of how hard you’re working. For more tips on keeping up your mental energy on the road, read this article.

Do a tune-up. It can be helpful to toe the line of a shorter race before you get to your big event. This can help you rehearse with all of the gear, fuel, and pacing strategies you hope to use in the race. You can do the shorter event all out to test your fitness, or take it easy and substitute it for your long run. For more on tune-ups, click here.

Drink up. It’s important to stay hydrated before you run, on the road, and after you’re done. But the length of your run, the temperature, and your pace affect what you should drink—and how much. This guide will help you figure out your best drinking plan.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

Week 5
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Get on track. You don’t have to do your speedwork on a track, but there are some advantages: It’s flat, measured, and traffic-free. If you’re new to the oval, it can be intimidating. Read this guide on how to get oriented to the track.

Head for the hills. Don’t avoid hills—run for them. Hills will help build leg and lung power that you’ll need for speedwork, and for the sections of the race that go through Fairmount Park and Manayunk. But be sure to keep good form when you’re going up—don’t crouch into the hill or lean over it; keep your gaze straight ahead and your shoulders down. Push up off the hill. And be sure to maintain control when you’re cruising downhill, too. Take downhills too recklessly and you could risk sapping the strength you need for the miles ahead. Read this to find out more.

Prepare for midrun mishaps. Blisters, falls, and side stitches can all crop up during a race. But if you know how to deal with them, they don’t have to sideline you. Read this article to learn how to run around those setbacks.

Medicate carefully. Some aches and pains will inevitably crop up as your training load gets intense. R.I.C.E (Rest, ice, compression, and elevation) can help most routine aches and pains. And don’t be too quick to pop a pain reliever. They can relieve some postrun soreness, but never use them to mask a pain to get through a run. Check out this article to find out more.

Good luck this week. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find theRunner’s World Challenge on Facebook for daily tips.

This is the first in a series of posts about the Philadelphia Marathon course.

The start of the Philadelphia Marathon and Half Marathon is one of the most scenic you will find, located on the picturesque Benjamin Franklin Parkway with the Philadelphia Museum of Art as a backdrop and Philadelphia City Hall in front of you. Catch a glimpse of the photographers in the bucket trucks capturing the scene of a sea of 25,000 marathoners and half marathoners lined up on one of the city’s best-known streets. Named for one of Philadelphia’s most famous citizens, the tree-lined Benjamin Franklin Parkway is also known for its display of flags from many of the countries of the world. This area is Philadelphia’s museum district, and where you’ll find The Academy of Natural Sciences, The Franklin Institute Science Museum, the Rodin Museum and the soon-to-open new home of the Barnes Foundation, the largest private collection of Impressionist art in the world.

Some running clubs use the Art Museum steps as a meeting spot for a pre-race group photo. A statue here of Sylvester Stallone as Rocky is a tribute to the steps he helped make famous. It’s a tradition to dress the statue in an oversized official marathon shirt during race weekend, making it another great photo spot (grab one for your Facebook profile page). Some marathoners and half marathoners will somehow find the energy at the end of the race to tackle the steps to the top, where they will find an impression from Rocky’s sneakers, and celebrate their victory by jumping up and down and pumping their arms in the air. If you do it, you won’t be alone.

The Benjamin Franklin Parkway was constructed between 1917 and 1926. Designed by French architect Jacques Gréber, the grand boulevard is often compared to the Avenue des Champs-Élysées in Paris. Check out this link from the Fairmount Park Association for some great history and photos:http://museumwithoutwallsaudio.org/pifa/.

On marathon morning, runners will line up in color-coded corrals, setting participants off on the course based on expected finishing times. The start line and start time for the marathon and half marathon are the same. In fact, marathoners and half marathoners share the same course side-by-side for 13 miles before half marathoners head to the finish and marathoners set out on the second half of the course.

Kyle Lewis, Operations Director for the Philadelphia Marathon, says the course start location adds to the race day excitement not only for runners, but for their guests, the spectators. “You’re in the heart of Center City Philadelphia, near the Art Museum and the Calder statues, the fountains, and one of the most historic buildings in Philadelphia—City Hall. There’s already so much to see on the way to the start. It’s 5 in the morning and you have this great view. I think it’s a nice wake-up. You start to get excited about running in the City of Philadelphia even in just getting to the venue.”

Runners of the Philadelphia Marathon and Half Marathon have become accustomed to seeing Philadelphia Mayor Michael Nutter high-fiving participants at the start. He’s joined by the Mayor of Running, Runner’s World’s Bart Yasso. There is understandably a lot of celebration that goes on at the finish line. The high-five tradition honors the hard work and training that goes into getting to the start.

Week 4
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Find your CQ. Having too little faith in your own abilities can hold you back from reaching your potential. On the other hand, feeling invincible can lead you to run too fast, too far, too soon, and get injured and burned out. Take this quiz to find your Confidence Quotient, and then look to the answer key for ways to adjust your attitude.

Make every minute count. Crunched for time? Only have 20 minutes? You can still build speed and endurance that you’ll need for the race, and a quick truncated workout is better than taking a zero for the day. Check out this article for lots of great workouts to fit into your time-pressed schedule.

Fuel well. You may not be famished when you return from workouts, but it’s important to refuel with nutritious foods so you can bounce back quickly. Within 30 minutes of finishing long runs and speed sessions, be sure to have a snack with a 3:1 ratio of carbs to protein. Read this for tips on what to eat postrun. This article has some great recipes for nutritious foods that will help you cool off and stay healthy throughout the training season.

Work your core. Runners notoriously hate strength training. If there’s one kind of strength training you should do it’s to train your core. The muscles in your abs, lower back, and glutes provide the stability, power, and endurance marathoners need for powering up hills, sprinting to the finish, and maintainingefficient form mile after mile. Look at this article for a fast abs workout that will help keep you fit and injury-free.

Good luck in the week ahead. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find the Runner’s World Challenge on Facebook for daily tips.

Week 3
Greetings, runners! Here are some tips from the experts at theRunner’s World Challenge for the week ahead.

Get some motivation. There’s no doubt about it: The hardest part of training can be getting out the door, day after day. If you need a little help getting psyched up to hit the road, sign up for a daily Kick in the Butt, and you’ll get an inspirational quote from elites and coaches and real runners. It’s free! Sign up here. And be sure to check out our Runner’s Stories page.

Take your workout on the road. Taking a vacation during training? Going away for work? Your marathon prep work doesn’t have to take a hiatus, and you don’t have to get trapped on the hotel treadmill. Find a running group, routes, and tips for anywhere you go on our Travel channel.

Wear it well. Stocking up on technical running clothing, plus hats and sunglasses made just for running isn’t just a matter of making a fashion statement—it will help you avoid painful chafing, blisters, sunburn, and make those long runs and the race much more comfortable. Check out the latest reviews of gear here. And for tips on dealing with blisters, chafing, and other irritating ailments, go to this article.

Good luck in the week ahead. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find the Runner’s World Challenge on Facebook for daily running tips.

This year, Runner’s World brings the Runner’s World Challenge to the 2011 Philadelphia Marathon and Half Marathon, offering runners an opportunity to get advice from the experts on training, nutrition, and injury prevention. Check back weekly for posts from the desks of Runner’s World editors and staff.

Week 2
Greetings, runners! Welcome to week two of training for the Philadelphia Marathon. Here are some tips from the experts at the Runner’s World Challenge for the week ahead.

Eat right.
Many runners end up gaining weight during marathon training. It’s easy to eat back all the calories you burned on the road—and then some. And since extra pounds can drag down your pace and make you more prone to injuries, it’s important to keep your diet in check. Be sure not to overcompensate for the miles you burned at your postrun meal, or use the long runs to justify a daily candy-bar habit. Fill up on the most important food groups: fruits and vegetables, lean meats, low-fat dairy, and heart-healthy fats, like those in avocados and olive oils. Cut out the sweets and the junk, which pack no nutritional punch. Check out our Nutrition and Weight Loss Channel for more. And don’t miss our October issue for tips from our RW Challenge nutrition expert, Pamela Nisevich Bede.

Respect rest. 
It’s so tempting to run on rest days, but it’s best not to. Rest helps you restore your energy, stay mentally fresh, and get to the starting line—and the finish—injury-free. For more on the importance of rest, read this article.

Upgrade your shoes.
Ill-fitting and worn-out shoes are a leading cause of injury. Replace your shoes every 300 to 500 miles. Go to a specialty running store, where you can get help finding the pair that offers the fit and support you need. For more help, use our shoefinder.

Good luck in the week ahead. For one year of online coaching from the RW Experts on training, nutrition, and injury prevention, take the Runner’s World Challenge. Be sure to follow @rwchallenge on Twitter and find the Runner’s World Challenge on Facebook for daily tips.

This year, Runner’s World brings the Runner’s World Challenge to the 2011 Philadelphia Marathon and Half Marathon, offering runners an opportunity to get advice from the experts on training, nutrition, and injury prevention. Check back weekly for posts from the desks of Runner’s World editors and staff.

Week One.
Greetings runners! Welcome to the first official week of training for the Philadelphia Marathon. Runner’s World, the worldwide authority on running for more than 40 years, will be training hundreds of runners for the Philadelphia Marathon and Half-Marathon through the Runner’s World Challenge. Participants get a training plan, plus a full year of coaching from Runner’s World experts like Bart Yasso and Amby Burfoot for any questions on training, nutrition, and injury prevention. PLUS, they get VIP treatment on race weekend. To find out more, click here.

Get a plan.
The biggest challenge of a marathon is getting to the starting line without getting hurt. And the best way to do that is to follow a structured training program that gradually builds up weekly mileage and long runs, and has a mix of speedwork, easy days, and rest. Runner’s World offers 10 different marathon training plans.

Watch the heat.
When the temperature soars, it’s really best to adjust your expectations and your pace. When it’s hot, your heart rate increases, blood volume drops, and your body must work harder to maintain the same pace than it does in cooler conditions. Be sure to back off your pace, run before the sun comes up, find some shade, and stay hydrated. For more tips on running in the heat, check out this story.

Get in a groove.
Develop a routine that you can consistently maintain throughout training. Figure out which days are best for you to run long, hit the track, and take off. If you’ll be running in the afternoon, eat or drink something a few hours before so you won’t be zapped when you hit the road. If you know that you’re going to need to switch from a.m. to p.m. runs, or vice versa, make that change now so your body has time to adjust. (Check out this article for some good tips.)

Go exploring.
Map out some safe, traffic-free routes that would be convenient for you to run regularly. (Need help finding your way? Check out our Route Finder.) Be sure to map out some hot-weather courses that are shaded and offer places where you can stop to get a drink, change, or cool off. You might also scout out some tracks or gyms with treadmills that you can use when the conditions outside are unrunnable.

Welcome runners, fans, families and friends to the 2011 Philadelphia Marathon blog! We’re looking forward to Race Weekend in running’s best host city.

From November 18-20, 2011, the City of Philadelphia will welcome more than 20,000 athletes and their families and friends for a family-friendly series of events. From a high five with the mayor at the start line to the country’s most spirited fans, get ready to have the Best Time of Your Life.

Over the next few months, check back to our blog for training tips, information on local attractions, where to stay for Race Weekend, what charities you can run for, and much more. We also encourage you to visit our Facebook page to comment and suggest topics atwww.facebook.com/PhiladelphiaMarathon.

Happy training and see you in November!