With the Houston marathon approaching, experts from Baylor College of Medicine have shared advice on how runners can prepare for the event. Their recommendations cover training routines, selecting appropriate running shoes, and carbohydrate intake strategies.
Melanie McNeal, physical and occupational therapy manager in the Joseph Barnhart Department of Orthopedic Surgery at Baylor, outlined a weekly training plan that balances running with strength exercises and rest days. The schedule includes rest or strength training on Monday, easy runs on Tuesday and Thursday, a speed-tempo run on Wednesday, another rest day on Friday, a long run on Saturday, and a short recovery run on Sunday.
“The whole goal is endurance and finishing a marathon. You don’t want to start out so strong or have two weeks of heavy training that pushes you to not want to do it,” McNeal said. “For some, walking a minute after every mile helps. As you build your endurance, you will be able to run longer and faster.”
McNeal also emphasized the importance of strength training for runners. Exercises such as side-stepping with resistance bands or squats with bands above the knee help strengthen key muscle groups like the gluteus medius. She cautioned that persistent pain or fatigue may indicate overtraining and advised taking breaks or consulting specialists if symptoms persist.
When it comes to footwear, Dr. Esther Jonas Nagler, podiatrist and assistant professor at Baylor, recommended choosing supportive shoes with features like a rocker bottom and stiffness suitable for long-distance running. She advised against purchasing new shoes just before race day.
“I recommend having at least two pairs of sneakers that work for your feet and alternate wearing them on runs. You probably go through at least three pairs of shoes during marathon training,” said Dr. Esther Jonas Nagler.
Dr. William Granberry, orthopedic surgeon and associate professor at Baylor, noted that modern running shoes often include design elements like a SACH heel to improve energy return while running.
“Speed is the second goal, and many modern running shoes have a SACH heel where the heel sticks out behind, which helps gain energy and pushes back as the heel comes off the ground, so you get some energy back from that,” said Dr. William Granberry.
On nutrition strategies for endurance events like marathons, Roberta Anding, registered sports dietitian at Baylor, explained how carbohydrate loading can benefit performance by increasing stored carbohydrates in muscles and liver.
“The idea is getting as much carbohydrates into the muscle and liver so you have fuel available during your marathon,” said Roberta Anding.
She suggested consuming 10 to 12 grams of carbohydrates per kilogram of body weight per day in preparation for race day but warned against high-fiber foods due to potential gastrointestinal issues during competition. Suitable options include pasta, white rice, bread products, fruit bars or gels.
Carbohydrate loading may not be necessary for all participants; those planning to jog slowly might only need occasional carb intake during the race rather than extensive pre-race loading.
