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May 16, 2012

Why I Love The Philadelphia Marathon [Entry #1]

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 in Runner'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."

April 17, 2012

The Training Begins

Posted by Ross Martinson, Co-founder, Team Philly Race Training

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.

April 11, 2012

Tie Your Laces... the 2012 Philadelphia Marathon is Ready For You

Posted by Melanie Johnson, City Representative and Executive Director of the Philadelphia Marathon

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™.

October 14, 2011

RUNNER'S WORLD CHALLENGE - WEEK 10

Posted by Runner's World Guest Blogger

Week 10
Greetings, runners! Here are some tips from the experts at the Runner'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 the Runner's World Challenge on Facebook for daily tips.

October 10, 2011

Marathon Race Weekend Concludes USATF Mid-Atlantic Grand Prix

Posted by Ed Maher, USATF Mid-Atlantic Long Distance Running Committee member and Grand Prix Coordinator

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.

October 5, 2011

RUNNER'S WORLD CHALLENGE - WEEK 9

Posted by Runner's World Guest Blogger

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

Simulate the race. Now is a good time to get acquainted with the course 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 how to 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.

September 26, 2011

RUNNER'S WORLD CHALLENGE - WEEK 8

Posted by Runner's World Guest Blogger

Week 8
Greetings, runners! Here are some tips from the experts at the Runner'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.

September 19, 2011

RUNNER'S WORLD CHALLENGE - WEEK 7

Posted by Runner's World Guest Blogger

Week 7
Greetings, runners! Here are some tips from the experts at the Runner'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.

September 15, 2011

THOUGHTS ON THE LONG RUN

Posted by Brandon Hamilton, President, South Jersey Athletic Club, Guest Blogger
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.

September 12, 2011

RUNNER'S WORLD CHALLENGE - WEEK 6

Posted by Runner's World Guest Blogger

Week 6
Greetings, runners! Here are some tips from the experts at the Runner'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.

September 1, 2011

RUNNER'S WORLD CHALLENGE - WEEK 5

Posted by Runner's World Guest Blogger

Week 5
Greetings, runners! Here are some tips from the experts at the Runner'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.

August 31, 2011

COURSE TOUR: THE START

Posted by Karen Leslie-Henry, Administrative Director of the Philadelphia Marathon

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.

August 25, 2011

RUNNER'S WORLD CHALLENGE - WEEK 4

Posted by Runner's World Guest Blogger

Week 4
Greetings, runners! Here are some tips from the experts at the Runner'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 maintaining efficient 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.

August 16, 2011

RUNNER'S WORLD CHALLENGE - WEEK 3

Posted by Runner's World Guest Blogger

Week 3
Greetings, runners! Here are some tips from the experts at the Runner'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.

August 12, 2011

RUNNER'S WORLD CHALLENGE - WEEK 2

Posted by Runner's World Guest Blogger

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.

August 5, 2011

RUNNER'S WORLD CHALLENGE ARRIVES
IN PHILADELPHA

Posted by Runner's World Guest Blogger

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.

July 28, 2011

Welcome!

Posted by Melanie Johnson, City Representative & Philadelphia Marathon Executive Director

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 at www.facebook.com/PhiladelphiaMarathon.

Happy training and see you in November!

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