Walt Disney World Marathon Weekend | Official Site | runDisney Registration is now open for the 2017 Walt Disney World® Marathon Weekend presented by Cigna. Register Today! THE EVENT Celebrate the 20th Anniversary of the Walt Disney World® Half Marathon! It's the 20th Anniversary of the Walt Disney World® Half Marathon presented by Cigna and we're celebrating with a spectacular weekend of amazing runs and endless fun in the most magical place on Earth. Perfect for the whole family, this memory-making weekend is chock full of fantastic runs including the Walt Disney World® Marathon, 20th Anniversary Half Marathon, Dopey Challenge, Goofy's Race and a Half Challenge, 10K, 5K and runDisney Kids Races. Plus, there'll be plenty of Disney entertainment, your favorite Disney characters, 20th Anniversary Half Marathon tee-shirts and finisher medals, and much, much more! It's all part of the 20th Anniversary celebration of the Walt Disney World® Half Marathon! Don't miss out! Register today! Weekend events will include: Start/Finish: Epcot® The most magical race on earth! You're a runner who loves adventure!

Your priority in a race is the course. And now you're about to head out on the most magical course on earth during the final race of the weekend -- a 26.2 mile run that'll take you through four Walt Disney World® theme parks and the ESPN Wide World of Sports Complex. From the Magic Kingdom® Park, home of Mickey, Minnie and the whole Disney gang and the wild adventure of Disney's Animal Kingdom® Park, to the show biz excitement of Disney's Hollywood Studios, and incredible Epcot®, your Marathon adventure is unlike any other anywhere on earth. You must register for Goofy's Race and a Half Challenge or Dopey Challenge to receive the challenge medals upon completion of all races within the pacing requirements.

Walt Disney World® Marathon Highlights 26.2-mile course through all four Walt Disney World® Theme Parks and the ESPN Wide World of Sports Complex Disney Characters and Entertainment on-course Event Weekend Transportation for Walt Disney World® Resort guests Family Reunion Area with live entertainment and characters Walt Disney World® Marathon Participants Receive Champion® Long-Sleeved Tech Shirt in Women's or Men's Cut* - View Size Chart Commemorative Mickey Mouse Finisher Medal* Official Event Guide* ChronoTrack B-tag timed race with live runner tracking sign up for friends and family Personalized results website Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate.

Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. Start/Finish:Epcot® Join the celebration with a thrilling 13.1 run through Magic Kingdom® Park and Epcot® It's the 20th Anniversary of the Walt Disney World® Half Marathon presented by Cigna and you're invited to join the celebration with a spectacular run on a 13.1-mile course through the magic, wonder, and charm of Magic Kingdom® Park and Epcot®, home of international World Showcase and Future World. Along the way, there'll be lots of 20th Anniversary surprises, Disney entertainment, and your favorite Disney characters to cheer you on. Runners receive special 20th Anniversary tee-shirts and commemorative finisher medals as part of the celebration. The race concludes with a spectacular finish in the shadow of Spaceship Earth. You must register for Goofy's Race and a Half Challenge or Dopey Challenge to receive the challenge medals upon completion of all races within the pacing requirements.

20th Anniversary Walt Disney World® Half Marathon Highlights 13.1-mile course through Walt Disney World® Theme Parks Disney Characters and Entertainment on-course Event Weekend Transportation for Walt Disney World® Resort guests Family Reunion Area with live entertainment and characters 20th Anniversary Walt Disney World® Half Marathon Participants Receive New! 20th Anniversary Champion® Long-Sleeved Tech Shirt in Women's or Men's Cut* - View Size Chart New! Commemorative 20th Anniversary Finisher medal* Official Event Guide* ChronoTrack B-tag timed race with live runner tracking sign up for friends and family Personalized results website Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race.

None of these items will be mailed to registrants that did not participate. Saturday, January 7 - Sunday, January 8, 2017 Start/Finish: Epcot® Celebrate the Goofy's Race and a Half Challenge – two days, four parks, 39.3 miles of fun! There's nothing Goofy about Goofy's Race and a Half Challenge! Its 39.3 miles and two-days of pure fun and Disney magic. Goofy's Race and a Half Challenge combines Saturday's Half Marathon – over 13.1 miles through Disney's Magic Kingdom® Park and Epcot® - with Sunday's full Marathon which covers 26.2 miles through all four Walt Disney World® Theme Parks including Epcot®, Magic Kingdom® Park, Disney's Animal Kingdom® Park and Disney's Hollywood Studios. Complete both races within the pacing requirements and you'll earn the coveted Goofy Medal in addition to your Donald Duck and Mickey Mouse finisher medals. Registration for Goofy's Race and a Half Challenge is required to receive the Goofy medal.

Goofy's Race and a Half Challenge Highlights Half and Full Marathon courses through Walt Disney World® Theme Parks totaling 39.3 miles Disney Characters and Entertainment on-course Event Weekend Transportation for Walt Disney World® Resort guests Family Reunion Area with live entertainment and characters Goofy's Race and a Half Challenge Participants Receive Champion® Long-Sleeved Tech Shirt in Women's or Men's cut for the Marathon, Half Marathon and Goofy's Race and a Half Challenge* - View Size Chart Special Goofy finisher medal, along with the Commemorative Mickey Mouse and Donald Duck finisher medals for completing the Marathon and Half-Marathon* Official Event Guide* ChronoTrack B-tag timed race with live runner tracking sign up for friends and family Personalized results website Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate.

Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. You must register for Goofy's Race and a Half Challenge to receive the Goofy medal upon completion of both races within the pacing requirements. Personalized bib (Must register by October 4, 2016 for name to appear on bib)* On-course and post-race refreshments ChronoTrack B-tag timed race with live runner tracking sign up for friends and family Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate.

Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. Start/Finish: Epcot® Take time to run together during Walt Disney World® 5K ! Invite the whole family and enjoy a great run the in the shadow of Disney's spectacular Epcot® Theme Park during Walt Disney World® 5K You'll make your way through Epcot's® amazing Future World and then on to international World Showcase and a thrilling finish. It's all part of the excitement during Walt Disney World® 5K that's a perfect event for beginners, intermediates, or even racing veterans. Adults, teens, tweens – and everyone in between –is invited to join the family fun!

The Walt Disney World® 5K Highlights 5K course through Epcot® Disney Characters and Entertainment on-course Family Reunion Area with entertainment and characters Event Weekend Transportation for Walt Disney World® Resort guests Walt Disney World® 5K Participants Receive: 5K Unisex T-shirt* Personalized bib (Must register by October 4, 2016 for name to appear on bib)* On-course and post-race refreshments Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate. Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation.

Thursday, January 5 - Sunday, January 8, 2017 Start/Finish: Epcot® Run 48.6 miles of fun in the Dopey Challenge! Are you ready for the ultimate endurance challenge? Then take part in four days of fun for a total of 48.6 miles in the all-new Dopey Challenge! Participants will run the 5K, 10K, Half Marathon and Marathon, and if you complete all four races within the pacing requirements you will be awarded the Goofy Race and a Half Challenge medal and the brand new Dopey Challenge finisher medal for a total of six pieces of "bling." You must register for the Dopey Challenge to receive the Goofy Challenge and Dopey Challenge medals upon completion of all four races within the pacing requirements. Registering for these four events individually will not enable you to receive the challenge medals.

The Dopey Challenge will feature: Four courses through Walt Disney World® Theme Parks totaling 48.6 miles Disney Characters and Entertainment on-course Event Weekend Transportation for Walt Disney World® Resort Guests Family Reunion Area with entertainment and characters Race participants in the Dopey Challenge will receive: Champion® Women's or Men's cut*Long-Sleeved Tech Shirts for the Marathon, Half Marathon, 10K, Goofy's Race and a Half Challenge & Dopey Challenge, and 5K cotton Unisex T-Shirt* - View Size Chart Special Dopey finisher medal, along with the commemorative medals for the Marathon, Half Marathon & Goofy's Race and a Half Challenge, 10K finisher medal and the 5K finisher medallion* Official Event Guide* ChronoTrack B-tag timed race Personalized results website Dates, times, prices and inclusions subject to change. All races are subject to capacity limits and may close at any time before the percentage can be updated. Registration fees are non-refundable. *Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt.

Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate. Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. Disney Cruise Line 4-night Bahamian Cruise January 9-13, 2017 following Walt Disney World® Marathon January 4-8, 2017 Disney Castaway Cay 5K January 11, 2017 From Parks to Paradise, join the Disney Castaway Cay Challenge! The Disney Castaway Cay Challenge is an ultimate running adventure, combining one magical 5K event or longer during the 2017 Walt Disney World® Marathon Weekend (January 4-8, 2017) with a Castaway Cay 5K on Disney Cruise Line's private tropical island in the Bahamas the following week. On Monday, when Marathon Weekend is over, set sail on board the Disney Dream for a 4-night Bahamian Cruise from Port Canaveral.

You'll sail to Disney Castaway Cay for your 5K run along sandy white beaches, past swaying palms and sparkling turquoise lagoons, with magical Disney moments to surprise you along the way. It's a runner's paradise in a spectacular island oasis. From parks to paradise…and a dream getaway on board a magical cruise! Go to Disneycruise.com to book your January 9th, 2017 cruise aboard the Disney Dream today, then register for the Castaway Cay Challenge on Active.com starting April 26 at Noon EST. Availability for the 1/9/17 Disney Dream sailing is limited, please book your cruise before registering for the Castaway Cay Challenge. Be sure to enter your Cruise reservation number when registering for the race.

Castaway Cay 5K Highlights 3.1 mile course through Disney Castaway Cay, Disney Cruise Line's private island in the Bahamas Course runs past sparkling lagoons, the harbor, and white sandy beaches Surprise Disney magical moments and entertainment on-course Castaway Cay Challenge Participants Receive: Exciting Activities and access to Special Merchandise on board Disney Cruise Line Featured Healthy Menu Options on board Disney Cruise Line *The number of registrations for the 2017 Walt Disney World® Marathon Weekend races and the Castaway Cay 5K is limited and subject to availability. To be eligible for the Castaway Cay Challenge runners must enter their cruise reservation number at the time of registration for the Disney Castaway Cay Challenge race event. All races are subject to age eligibility requirements and capacity limits. All race registration fees are non-refundable. Runners deferring any 2017 Walt Disney World® Marathon Weekend 10K or longer races will not be eligible for a Castaway Cay Challenge Finisher Medal. Events/races may be subject to delay, change, or cancellation for inclement weather or other safety concerns.

** A reservation on the January 9, 2017 Disney Dream 4-Night Bahamian Cruise is required in order to participate. Disney Cruise Line availability for the January 9, 2017 is limited. It is recommended that you register for your Disney cruise PRIOR to registering for the Castaway Cay Challenge. If your Disney Castaway Cay Challenge spot is forfeited for any reason, the race fee is non-refundable. Please refer to Disney Cruise Line for cruise refund policies. Runner's World VIP The Runner's World VIP program returns to the 2017 Walt Disney World® Marathon Weekend presented by Cigna. This offers runners the best of both worlds, producing a race experience unlike any other. The program is an exclusive opportunity to be coached by Runner's World's director of training and four-time Olympic Trials qualifier Budd Coates. Plus you'll also receive advice from the magazine's experts, such as The Mayor of Running, Bart Yasso, on training, nutrition, and injury prevention. Then on race weekend you'll be treated like a VIP with exclusive race weekend amenities at the place where running dreams truly do come true.

Runner's World VIP participants will receive:* A membership in a 16 week training plan designed by Coach Budd, who has coached literally thousands of elites, celebs, and everyday runners (celebrity/VIP appearances subject to change or cancellation without notice)** Weekly email from Coach Budd leading up to the event with training, nutrition, and health tips for the upcoming week's workouts Direct online access to Runner's World experts on training, nutrition, and injuries during the 16 to 20 week event training plan Access to private RW VIP online training forum to connect with other runners training for the 2017 Walt Disney World Marathon Weekend Runner's World VIP Champion tech shirt Access to your Runner's World VIP training plan on TrainingPeaks, an interactive training log, where you can log your totals, watch your progress, and receive nightly email reminders about the next day's training. Exclusive early access to the runDisney Health & Fitness Expo on Wednesday, January 4, 2017 from 10 a.m.

– 12 p.m., including private packet pickup—there's no need to walk all over the expo since we've pulled all your race swag together for you (some restrictions may apply) Pre-race course strategy session at the ESPN Wide World of Sports Complex with the Runner's World experts and editors Welcome Party with Runner's World editors to celebrate their program's 5th Anniversary at Walt Disney World® Marathon Weekend (included with Dopey Challenge only. Goofy or Marathon runners who would like to join us for dinner may by click here to purchase a guest pass.) Exclusive pre-race walkout to corrals for the half marathon and full marathon Corral placement will be determined based on proof of time that all runners must submit by October 4, 2016.

Entry to the Race Retreat on Saturday and Sunday (Marathon package includes access on Sunday only) Pre-race amenities include hot and cold beverages with fruit and bagels, dedicated stretching area, and private port-a-lets, bag check and Disney character meet & greets Post-race amenities include catered brunch, massage, private port-a-lets, bag pickup and live results Runner's World VIP Registration Package Fees Dopey Challenge - $1,150 Goofy's Race and a Half Challenge - $775 Walt Disney World® Marathon - $475 *Registration subject to availability. Dates, times, and prices subject to change. All races and corral placement are subject to eligibility requirements and capacity limits. Registration fees are nonrefundable. Runners who have already purchased entry to the marathon, half marathon, or Goofy's Race and Half Challenge will have their registration fee refunded if they purchase a Runner's World VIP package. Advance reservations required. All events and event elements, including but not limited to location, menus, attractions, and entertainment, are subject to availability, and may change or be cancelled without notice. **Runner's World VIP membership is subject to Runner's World VIP terms and conditions at and is nonrefundable.

Runner's World reserves the right to substitute a product of equal or greater value. Expect tech shirt delivery on or around the start of training. One Mile Run: 12:30 p.m. Location: ESPN Wide World of Sports Complex Every child's a Winner during the runDisney Kids Races! Every child 13 and under who participates in the runDisney Kids Races goes home a Winner with their very own Finisher Medallion! Children 13 and under are invited to participate in the runDisney Kids Races taking place at the ESPN Wide World of Sports Complex on Thursday, Friday, and Saturday during the Walt Disney World® Marathon Weekend. Encourage your youngsters to participate and sign up for any of the Kids' Dashes or the One Mile Run during this fun-filled weekend. There's even a Diaper Dash for crawlers! Space is limited. Parents are allowed to run with their child. Any parents that participate with their child must sign a separate event waiver. The event will follow a rolling start beginning with the 100m dash followed by the 200m, 400m and Diaper Dash. The One Mile Run will have a separate start location and time. All distances will utilize the same finish location.

runDisney Kids Races Age Groups 12 months and under - Diaper Dash for crawlers 1-3 years old - 100m dash 4-6 years old - 200m dash 7-8 years old - 400m dash One Mile Run - Open to all children 13 years old & under runDisney Kids Dashes Race Participants Receive runDisney Kids Races T-shirt* One Mile Run Finisher Certificate ChronoTrack B-tag timed race Dates, times and prices subject to change. Some Kids' Races' event categories may fill up before others. Races are subject to capacity limits and can close at any time before the percentage can be updated. Due to safety and capacity limits, the date registered for must be the date attended; race days are not interchangeable. Participants must attend Packet Pick-up at the runDisney Health & Fitness Expo to receive their race packet, bib, and t-shirt. Finisher medallions will be distributed to finishers after the race. None of these items will be mailed to registrants that did not participate.

Disney reserves the right to refuse the entry into, and/or revoke any registration for, any race for any reason in its sole discretion with refund of any applicable registration fees being the sole remedy of any such refusal and/or revocation. Purchase Race Retreat today! Enjoy your race weekend even more with a VIP Race Retreat Package! The VIP Race Retreat Package is the ultimate way for runners to prepare for their race, get pampered, and reunite with friends and family once the race is over. NEW! Exclusive Early Access to the runDisney Health & Fitness Expo Private Hospitality tent near the Finish Line including live video feed from the race and access to live runner results Pre-race bagels and fruit, plus coffee, water and PowerAde Private restrooms, changing tents and bag check Disney character appearances Recovery Zone including padded stretching area, self-treatment and first aid station and massages available for purchase (first-come, first-serve) Disney catered post-race brunch Marathon Training and Running Tips How to Get Started with Marathon Training Before you get started with marathon training, here are some ways you should get prepared: Medical check-up: Even if you've already been running, check with your doctor and let him or her know your plans to train for and run a marathon.

Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes is an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra is also very important for women to stay comfortable while running. Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat will help keep you dry and comfortable. You'll also need a good water bottle or hydration belt to hydrate during runs. Weather: You're going to be training through different seasons and types of weather. Take some time to research what's involved with running in the hot, cold, or rainy conditions. Tips for Running in the Rain Marathon Training Schedules Once you've established a running base of about 15 miles a week, you can get started with a Beginner Marathon Training Schedule . The schedule is geared towards beginner runners whose goal is to simply finish the marathon. If you prefer to use a run/walk strategy for training and completing your marathon, use this Run/Walk Marathon Training Schedule . Not a beginner?

If you find those marathon training plans to be too easy for your level, check out more marathon training schedules . Nutrition and Hydration for Marathon Training and Running If you already eat a healthy diet, you don't have to make too many changes when you start training for a marathon. The recommendations for distance runners are not that different than nutritional guidelines for non-runners. Many marathoners-in-training wonder if it's necessary to take supplements or vitamins during training, but it's actually better to get your nutrients from whole foods rather than supplements. You can talk to your doctor to find out if you have any deficiencies that would require supplementation. Pre-run eating: It's important to make sure that you're properly fueled for your runs to get the most out of them. Try to eat a snack or light meal of about 250-300 calories about 1 1/2 to 2 hours before you start running. Eating immediately before running may lead to cramping, and running on an empty stomach may cause you to run out of energy. Choose something high in carbohydrates and lower in fat, fiber, and protein.

Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress. See also: Best and Worst Pre-run Foods Post-run eating: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your runs, you can reduce muscle stiffness and soreness. You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Power bars or Luna bars, are convenient options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt. Long run nutrition: Long runs have their own special nutrition and hydration requirements , so make sure you're prepared heading into your long runs.

For example, you'll need to make sure you drink sports drinks to replace sodium lost through sweat during runs longer than 90 minutes. You'll also have to consume calories during your long runs and marathon since you'll be burning through your glycogen storage. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you plan to carry extra food or gels. If you're feeling hungry or low on energy, you can definitely eat "off-schedule". Next page: Marathon Training Challenges --> Marathon Training Challenges Training for a marathon requires not only physical and mental strength, but incredible dedication, especially when dealing with the following challenges: Long Runs: Your most important training run each week is your long run, which you'll most likely run on either Saturdays or Sundays. You'll gradually increase the distance of your long run each week, usually by no more than one or two miles per week, to make sure you're physically and mentally ready for the distance and avoid the risk of injuries.

For most runners, their longest run will be 20 miles . Running longer can be a tough mental and physical challenge, but here are some tips on running farther to help you increase your distance. The main purposes of your long run are to build your endurance, practice spending lots of time on your feet, teach your body to burn fat as fuel and to build physical and mental strength in preparation for the marathon. Follow these long run tips to help make them easier and more comfortable and to get the most out of your long runs. Injuries & Illnesses: Most running injuries can be prevented by wearing the proper shoes, stretching post-run , and not doing too much too soon . However, despite your best injury prevention efforts, you may have to deal with some of the common running injuries . The good news is that many running injuries respond well to self-treatment . Staying Motivated: Marathon training is a long process, and sometimes your motivation to get out there and run may be lacking. Follow these running motivation tips and read some of these motivational quotes about running marathons to help keep you going. Mental Preparation: One thing you'll probably hear from veteran marathon runners is that so much of the race is mental.

Yes, the mental aspects of running 26.2 miles can be just as difficult as the physical challenge. Use these mental preparation tips to help get you through the 26.2 miles. If you're dealing with some pre-race anxiety, try some of these strategies for dealing with pre-race jitters . Next page: Marathon Tapering, Race Strategies, and Recovery --> Marathon Tapering The tapering period is a critical part of your marathon training. During the last couple of weeks of your training, it's important that you taper, or cut back your mileage, to give your body and mind a chance to rest, recover and prepare for your marathon. Follow these general tapering guidelines for the two-week period before your marathon. Marathon Day Preparations The days leading up to marathon day can be anxiety-ridden. If your marathon is out of town, it's important to start packing early, so you make sure you don't forget anything. Follow this marathon packing list for a guide to everything you need. Packing early and starting to get everything ready will help ease some of your anxiety. Many marathon runners have trouble sleeping the night before their race.

Try not to stress about it -- as long as you get decent sleep in the week leading up to your marathon, and especially two nights before the race, you'll be well-rested for the race. If you have pre-race insomnia, lay in bed and force yourself to at least rest your body. You don't need to run the day before your marathon, although some runners like to do a slow, easy 20-minute run, just to stay loose. You should to rest and stay off your feet as much as possible. The day before a marathon is also not the time to experiment with any new foods. Stick to your tried-and-true pre-long run favorites, so you won't have any surprises on marathon day. More: What to Do the Morning of Your Marathon Make sure that you get your friends and family on board to give you good support at the marathon. Give them a copy of the race course map and tell them your estimated pace, so they'll know when to expect to see you. Share these marathon spectator tips and ideas for inspiring marathon signs with them. Marathon Racing Strategies Running a marathon is a tremendous mental challenge because it requires you to push through mental barriers and to make smart, strategic decisions through the race.

One of the biggest mistakes first-time marathoners make is that they start out the race too fast. You'll definitely feel good during those first few miles, so it's tempting to push the pace. But you'll pay for it in the later miles. Here are tips on how to avoid starting out too fast and other tips to avoid hitting the wall , as well as other racing mistakes to avoid. What's a Good Marathon Time? Marathon Recovery Your marathon recovery starts the second you cross that finish line. How you take care of yourself in the hours following the race can determine how quickly you'll recover. For example, it's important that you hydrate and eat something soon after you cross the finish line. You also want to walk around for at least 10 minutes to bring your heart rate down safely and avoid the risk of blood pooling in your legs. Try to resist the urge to immediately plop down on the ground -- your legs will stiffen up right away if you do. Follow these additional recovery tips to help with your marathon recovery.

More: Marathon Fueling — Runners Need Proper Nutrition and Hydration for the 26.2-Mile Stretch Marathon Fueling — Runners Need Proper Nutrition and Hydration for the 26.2-Mile Stretch By Janice H. Dada, MPH, RD, CSSD, CDE, CHES Today’s Dietitian Vol. 12 No. 3 P. 36 Don’t let misperceptions about nutrient intake become athletes’ stiffest competition. Teach both casual and experienced racers how to best prepare their body for the big day. With an increasing number of casual runners going out for 26.2 miles, RDs stand to learn some basics about marathon fueling. According to MarathonGuide.com, in 2009, there were approximately 468,000 marathon finishes recorded in the United States—an increase of about 9.9% over 2008 finishes. Women made up 40.5% of finishers in 2009.

The modern marathon commemorates the run of the soldier Pheidippides from a battlefield in the town of Marathon to Athens, Greece, in 490 BC, bringing news of the Greeks’ victory over the Persians, according to the Web site for the Athens Marathon. Legend has it that Pheidippides delivered the momentous message of their victory and then collapsed and died. Completing a marathon is a feat of strength, endurance, and stamina, and proper hydration, nutrition, and training are vital to a runner’s success and survival. Runners, especially novice runners, may need guidance from nutrition and sports professionals before attempting the 26.2-mile distance. Physical Training Techniques Logging miles is key to successful marathon completion. Runners can adequately train their body with as little as three to four days of running per week. New runners may wish to spend several weeks to months establishing a good running base by engaging in 2- to 5-mile training runs several times per week before adding additional mileage.

Hal Higdon, a well-respected runner and author, even recommends a one-year running base of distances between 3 and 6 miles before a novice runner attempts to train for a marathon.1 The weekly long run is the most important element of the physical training program. There are several Web sites and books that provide detailed running plans dictating how many miles an individual should run on each day of training. Many participants choose to join running groups (eg, Team In Training) that do weekly long runs and sometimes midweek training runs together. Most training groups charge a fee or have requirements for fund-raising for notable charitable causes. For someone who is new to the sport, participating in training runs, long runs, and fund-raising can mean taking on a lot of responsibility. Table 1 (below) highlights week one of Higdon’s 18-week novice marathon training schedule. All marathon-training programs gradually increase the running distance and max out about four weeks prior to race day, with about 40 miles per week for a novice program. Higdon’s novice program suggests the schedule noted in Table 2 four weeks before the big event. A training program for experienced marathoners follows a similar progression.

However, the weekend long run begins at about 10 miles and peaks with three 20-mile runs. Some programs have runners extend the longest run beyond 20 miles. Also, many experienced marathoners take only one full day of rest and the other rest days include an “easy” run. Some running experts consider rest to be just as important as the training runs. Without proper rest, a runner will be prone to exhaustion and injury. After the runner completes a peak long run, he or she initiates a taper, a gradual reduction in training miles to rest the body about a few weeks before the marathon. Proper tapering allows damaged muscles to heal and also promotes optimal glycogen storage. Both experienced and novice runners must taper their mileage in the two to three weeks prior to race day.1,2 Fuel the Body Right As runners’ training mileage increases, so do their calorie needs, especially calories from carbohydrates. Runners need between 7 and 10 g of carbohydrate per kilogram of body weight during training and closer to the upper end of this range before long runs.2-5 They require high amounts of carbohydrates to saturate the muscles with glycogen, the storage form of carbohydrate that fuels endurance exercise.

The training diet should be at least 55% carbohydrate during daily training and 55% to 65% before an endurance event or long training run.2,4 The “Endurance Athletes’ Nutrition Needs” sidebar highlights an endurance athlete’s nutrition needs. Additionally, since running (and exercise in general) produces free radicals from the extra intake of oxygen, runners should pay attention to their antioxidant intake.2 While the body’s cells are equipped with enzymes that protect against free radical damage (such as superoxide dismutase), they do only part of the job. Antioxidants from food help provide the rest of the natural defense. Runners should consume at least eight daily servings of antioxidant-rich fruits and vegetables. Runners in training need plenty of minerals (eg, zinc, iron, manganese, copper) in addition to vitamins C and E to increase antioxidant defense.2 They can achieve a proper intake of these nutrients by eating plenty of green leafy vegetables, citrus fruits, carrots, whole grains, meats, seafood, and fortified breakfast cereals.

Runners should also consume at least two servings of fatty cold water fish each week due to the inflammation-fighting power of omega-3 fatty acids, which help alleviate muscle soreness and boost immunity.2 Snack Before You Start Eating prior to exercise can be tricky. Runners should consume between 400 and 800 kcal worth of foods high in carbohydrate, low in fat, and with moderate protein content two to four hours before exercise.1-5 However, depending on the training run or event’s start time, this may be difficult to do. The Honolulu marathon, for example, starts at 5 am to avoid extreme temperatures during the event. Many runners have trouble waking up to eat at 2 am or 3 am. Runners participating in a race that begins very early in the day may do best to eat a late dinner and/or an evening snack and consume an easily digestible carbohydrate food before the race (eg, sports drink, sports bar, energy gel). For runners who can eat breakfast before the race or whose stomach tolerates a meal closer to the start of exercise, a breakfast cereal with fruit and 1% milk or soy milk or a whole grain bagel with tomato and low-fat cheese is a good option.

Runners should aim to consume at least 10 oz of water or a sports drink two hours before exercise.2 On Your Mark, Get Set, Eat One of the biggest challenges some runners face when training for a marathon is teaching their belly to accept food during exercise. But for continuous endurance exercise lasting more than 45 minutes, eating during exercise is a must. Carbohydrate, fluid, and electrolyte balance is vital to a successful run and survival. It is important for runners to experiment with various types of foods during exercise to determine which work best. When eating during a training run or event, a runner should consume a food item that is high in easily digestible carbohydrate and low in fat and protein. Since fat, protein, and fiber slow down the digestive process, runners should avoid these nutrients to keep their stomach calm.

Digestion during exercise is difficult enough since the blood supply is diverted to the working muscles at a time when it would normally be focused on the stomach and proper digestion.2 Some popular foods that athletes use to fuel continuous endurance exercise include sports bars (eg, PowerBar, Clif Bar), sports drinks (which serve a dual purpose of supplying carbohydrate and fluid), energy gels (eg, GU, Clif Shots), jelly beans, gummy bears, fig bars, bananas, and pretzels. Why a person chooses to carry one of these food items over another may boil down to convenience. For example, it is much easier to stuff a couple of energy gel pouches into a pocket than a couple of bananas. Those who prefer bars should opt for ones without chocolate coating or chips to avoid a melted chocolate mess during the run. Runners should drink at least 8 oz of water with any food consumed during exercise and aim to consume 30 to 60 g of carbohydrate per hour (120 to 240 kcal per hour) of exercise.2 Fluid intake during exercise should match losses. Runners can ensure they have taken in adequate fluid during training runs by weighing themselves before and after the run.

Weight loss after a run is fluid loss and must be replaced to adequately rehydrate. For every pound of weight lost, runners should take in an extra 2 to 3 cups (12 to 24 oz) of fluid gradually over the course of the day.2 Runners should consume between 5 and 12 oz of fluid every 15 minutes during exercise.2,3 Those who consume carbohydrate in the form of gels, bars, or other foods high in carbohydrates and electrolytes can consume water during training runs or the event. Some runners may opt to use sports drinks as their source of carbohydrate, electrolytes, and hydration. Sports beverages should contain 100 to 110 mg of sodium and 38 mg of potassium per 8 oz. However, runners do not have a choice as to which company will provide the sports drink on race day. To minimize variables, individuals should train with the sports drink that will be provided at the event. This information is usually available on the marathon’s Web site several months ahead of time. It is possible to consume excessive amounts of water or sports drink.

There have been many case reports of hyponatremia over the years in runners who consumed too much or only water during a marathon. Too much pure water will dilute sodium levels and cause hyponatremia, which can be fatal. In contrast, the runner who consumes too little fluid or too much sports gel or sports drink and no water may be at risk for hypernatremia. Hydration during a marathon is a delicate balance of fluid, carbohydrate, and electrolyte consumption. Postexercise Needs Individuals should consume calories and fluids immediately following the training run or event in the form of a 100- to 400-kcal snack (eg, sports drink, chocolate milk, orange juice). Eating a high-carbohydrate snack with a modest amount of protein in the immediate postexercise period has been shown to quickly stimulate the replacement of glycogen that was used up during the exercise bout. This aids recovery and will allow the runner to start stocking up on stored carbohydrate for the next run.2,3,5 Runners should consume a real meal within two hours of run completion that contains carbohydrate and protein in a 3:1 ratio to adequately replenish glycogen stores and rebuild muscles.

They should also consume plenty of liquids until urine is pale yellow or clear.2 Tips for the Taper During the tapering period, it is important for the runner to cut back about 100 kcal for each mile removed from training, correlating to roughly 17 to 26 kcal per pound.2 It is normal to expect some weight gain with a taper due to the increase in glycogen content. However, many runners feel ravenous during this time and some gain too much extra weight because they do not adjust their diet accordingly. Too much extra weight will make the marathon more difficult, so it is important to emphasize this point to runners. Counsel them to fill up on foods that will not add a lot of unnecessary calories, such as soups, fruits, and vegetables. The average runner needs at least 375 to 450 g of carbohydrate, 60 to 90 g of fat, and 80 to 110 g of protein daily in the weeks leading up to the event.2 The Day Before the Main Event The day before a race should be one of minimal exertion. Most runners attend the marathon expo to pick up their running bib and chip timer and peruse the vendors.

They should consume plenty of fluids, and carbohydrate should make up about 70% of the diet on that day. Runners should eat small amounts throughout the day and constantly sip on a water bottle. On this day, they should avoid alcohol, which can interfere with glycogen metabolism in the liver, and gas-producing foods (eg, cruciferous vegetables, prunes, beans) to prevent unwanted prerace gastrointestinal disturbances. Many race participants will opt for a large plate of pasta for the prerace dinner, but there are many other high-carbohydrate foods that can make up this meal, such as a baked potato or rice with tofu or chicken. Depending on what time they eat dinner, they may do well to have a high-carbohydrate evening snack (eg, cereal with milk).2 After the Race It’s time to celebrate! A marathon is a feat that few even attempt, so the runner has earned his or her share of congratulatory celebration and gloating. Nutrition will likely take a back burner for several days, but runners still must ensure they have adequately refueled and rehydrated. As they would do on training days, they should consume snacks immediately following the race. Bananas and snacks are generally available after the race for participants.

Some may not feel much like eating and may turn instead to a sports drink for hydrating and fueling. Once their appetite returns, they can enjoy a celebratory lunch of their favorite foods. — Janice H. Dada, MPH, RD, CSSD, CDE, CHES, is a dietitian in private practice, college nutrition instructor, and freelance writer based in southern California. She has completed two full marathons and three half-marathons. • Total calorie needs: about 19 to 26 kcal per pound of body weight • Carbohydrate needs: 7 to 10 g per kilogram of body weight • Protein needs: 1.2 to 1.4 g per kilogram of body weight • Fat needs: 20% to 35% of total calories World’s Most Popular Marathons6 • Gatorade Sports Science Institute ( ) • Marathon: The Ultimate Training Guide by Hal Higdon • Nancy Clark’s Food Guide for Marathoners, 2nd edition • Nancy Clark’s Food Guide for New Runners: Getting It Right From the Start!

• Runner’s World ( ) • Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group ( ) • Team In Training ( ) References 1. Higdon H. Marathon: The Ultimate Training Guide. Rodale Books; 1999. 2. Applegate L. Eat Smart, Play Hard: Customized Food Plans for All Your Sports and Fitness Pursuits. Rodale Books; 2001. 3. Clark N. Nancy Clark’s Food Guide for Marathoners, 2nd ed. Meyer & Meyer Fachverlag und Buchhandel GmbH; 2007. 4. Clark N. Nancy Clark’s Sports Nutrition Guidebook, 3rd ed. Champaign, Ill.: Human Kinetics; 2003. 5. Dunford M. Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic Association; 2006. 6. Rich M. A guide to the most popular marathons. Available at: . Accessed January 6, 2010.

When It Comes to Marathons, Half May Be Better Than Whole - The New York Times The New York Times Fashion & Style |Sometimes Half Is Better Than Whole Search Sometimes Half Is Better Than Whole By JOHN HANC Continue reading the main story WHAT comes after a marathon boom? Perhaps a half-marathon boom. Half-marathons — races of 13.1 miles — have been growing in the last five years, partly due to an influx of newer runners who consider the half a friendlier challenge than the marathon, which became a “must do” for thousands (many who hadn’t laced up a running shoe in years, or ever) after Oprah completed one in 1994. Half-marathon training is neither as hard nor as all-consuming as marathon training can be. There is less chance of injury. Recovery is faster. But those in the running community say there is another reason the distance is catching on: veteran runners who completed multiple quests for marathon glory no longer see 13.1 miles as just a point along the journey.

“A lot of people have checked the marathon off their ‘life list,’ ” said Ryan Lamppa, a spokesman for Running USA, a nonprofit organization in Santa Barbara, Calif., that tracks trends in running. “But they don’t want running out of their lives.” According to Running USA, the 13.1 mile half-marathon is the fastest-growing distance in the sport. In 2007, there were over 500 half-marathon events and an estimated 650,000 finishers; a 10 percent increase from 2006. It was the second year in a row that the number of finishers and events increased by 10 percent and the fifth consecutive year that the distance has registered significant growth. Continue reading the main story Participation in full marathons grew last year, too, but at a lower rate, 2.4 percent. Mary Wittenberg, the president of the New York Road Runners, which organizes the New York City Marathon and Half-Marathon, said that in the next few years, the half could reach the stature and even the size of the marathon, which counted 38,607 finishers last year.

Advertisement Continue reading the main story “We believe the half-marathon is the new hot distance,” she said. “With the right course, the New York City Half could be as big or bigger than the marathon.” The 2008 edition of the 13.1-mile race takes place on Sunday. Nineteen thousand people (1,700 more than last year) applied for 14,000 slots in the three-year-old event, which begins in Central Park before heading south to Times Square, then down the West Side Highway to finish on Wall Street. Achieving marathon-level success with the New York City Half-Marathon will require changes, Ms. Wittenberg said. The six-mile loop in the park causes congestion as faster runners overtake the back-of-the-packers, while making it impossible to have an elite wheelchair competition, a popular feature of the full. Also, a new date needs to be found, away from the heat of midsummer. “We’re working with the city on that,” she said. “Maybe late March, early April.” Clearly, what makes the half-marathon attractive is that it takes a lot less time and energy than a full.

Even with the minimal less-is-more marathon programs now in vogue, participants still need to build up to long conditioning runs of at least 20 miles before tackling the 26.2-mile marathon distance on race day. A half-marathon, by contrast, can be completed by most people with a weekly long run of no more than 10 or 11 miles. Photo Credit Courtesy of Asiphoto.com/ING Miami Marathon and Half Marathon “The half-marathon gives you almost all of the satisfaction and achievement of the marathon and far less than half of the aches and pains and fatigue,” said Jeff Galloway, a 1972 Olympian who is now a popular marathon coach and the author of a best-selling book on running. Mr. Galloway says he receives about 100 e-mail messages a day from runners asking for training advice; he also holds 250 clinics a year. The half-marathon is the biggest topic these days, he said. He has identified three segments making up his clientele and advice-seekers. About 20 percent, he estimates, do the half-marathon as a steppingstone to the full, something half-marathons have traditionally been known for.

Twice that number, about 40 percent, want to focus only on the half, with no interest in the full marathon. Another 40 percent are “people who used to run just full marathons, but are now primarily doing halves.” Linda Ottaviano of Cold Spring Harbor, N.Y., falls into the last category. She started running in the early 1990s to help her get in shape; along the way, she became taken with the mystique of the marathon. Over a decade, she finished 12 marathons, the last when she was 50, and completed the 2005 Steamtown Marathon in Scranton, Pa., in just under 3 hours, 30 minutes. Advertisement Continue reading the main story When she crossed the finish line, she decided she was finished with marathons. “I felt I had accomplished what I had set out to,” she said. And, “I was starting to wonder just how good it was for my body.” Half-marathon training, she said, keeps her plenty fit and allows her to be competitive. “I just feel I’m a little more balanced now without the marathon training.” The migration of runners like Ms.

Ottaviano to the half is what gives Amby Burfoot, a Runner’s World editor-at-large and 1968 Boston Marathon winner, reason to believe that the distance has carved out a “niche of serious respectability.” Among competitive marathoners, the half “might previously have been seen as a race for wimps,” he said. “Now it’s viewed as a real challenge on its own, so runners are more likely to feel content tackling it instead of the full marathon.” This despite the fact that unlike the marathon, the half is not an Olympic distance; nor can it claim a heritage steeped in Greek lore. Its name has been an issue too — running “half” of something doesn’t sound too impressive around the water cooler. When the US Road Sports & Entertainment Group, a Dallas company that produces endurance events, last month announced a series of 13.1-mile races, the words “half marathon” were conspicuously absent. Instead, the four-race series — which starts in Ft. Lauderdale on Nov.

16 — is called “13.1 Marathon.” Robert Pozo, the executive director for the series, said he was inspired by the World Triathlon Corporation, which organizes the Ironman Triathlon and in 2006 began half Ironman-distance events called the Ironman 70.3 Series (referring to the total miles that competitors swim, bike and run). Mr. Pozo and his colleagues have even come up with an informal slogan: “13.1 Miles: It isn’t half of anything.” A version of this article appears in print on , on Page G6 of the New York edition with the headline: Sometimes Half Is Better Than Whole. Order Reprints | Today's Paper | Subscribe

Question: Whole miles in a marathon running event?
Answer: 26