Rome You Go

Hello Fellow Marathoners- 2/12/06

I hope your weekend long run went well. Only two more weekends of long training sessions then you will start to taper in anticipation of Rome. The finish line is only 6 Sundays away so hopefully you are have bought those new shoes and socks and stuck to your regime. In the last weeks I have covered many aspects of marathon training from hydration, clothing, stretching to blisters and tapering. Today I would like to cover something very critical to your success in the marathon but often overlooked; drinking on the run.

Something so simple if not done correctly can make your day not so memorable plus you can add precious seconds to your time while attempting to maneuver yourself a spot at the water station. How many times have you spilled fluids all over yourself or even hyperventilated after drinking? Many of the world's top marathoners have a particular strategy when approaching a volunteer at the water stations and say learning how to drink during a marathon was the hardest thing about moving up in the race.

Boston Marathon race director Dave McGillivray shares his tips and how to get in and out of the water station and get that fluid in your mouth and not on your shirt. I also included some of my own tips with Dave.

Good Luck this week with your training.

1. Single Out-

As you approach the water station, pick out a volunteer who is ready to hand off a cup. Keep an eye on other runners who might cut infront of you. Don't stop at the first table because that will probably be backed up with other participants. Pick a table in the middle and by all means don't wait for that last table. You might miss the table or the hand-off. Be careful of your footing too, there is water and cups everywhere which could lead to an unfortunate fall.

2. Call Out-

Call out to the volunteer naming what your what, be it a sports drink or water. If need be, point to the volunteer so they know what you want.

3. Reach Out-

Get that arm out early! Don't wait until you are on top of the volunteer to grab the cup. The sooner you get that arm out the better avoiding a spill. And most importantly, always say "Thank You".

4. Squeeze-

Curl your wrist towards you then squeeze the top half of the cup to make a funnel out of it. Always try to throw the cup well off to your left or right so it's not on the race course. And ofcourse look before throwing your cup so as not to drench a fellow racer.

5. Quaff-

Once you complete an inhale, the quickly quaff or guzzle the fluid in one clean gulp. Then exhale with your next few breaths to help your breathing "catch up".

Don't forget to read more of my fit tips at the website Self-size.It is a great nutritional site that shows you the way to a better and healthier lifestyle with the Mediterranean Diet. So you might not be ready to run the Rome Marathon but you are only a step away to successful weight loss.