Training for a Marathon
Advertisement
Advertisement

Training for a Marathon

So, you're ready to take a long run! See how much you know about training to cross that finish line with our quiz.

Begin Quiz
Training for a Marathon
Training for a Marathon
Question 1 of 20 Correct

Preparing for a marathon is all about baby steps, and a 5K is a great option for beginners. How should beginners prepare for a 5K?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. If you're a beginner, be sure your goals for the run are realistic -- focus on having fun more than your time or speed. A healthy goal is to build up your weekly training mileage to between 10 to 15 miles a week.

Training for a Marathon
Question 2 of 20 Correct

If I'm a beginner, how far in advance should I start training for a marathon?

Correct! Sorry, that’s incorrect.

The correct answer is: Begin training for a marathon no later than six months beforehand -- even if you are young, fit, dedicated and injury-free.

Training for a Marathon
Question 3 of 20 Correct

What causes muscle cramps?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Muscle cramps can occur because of a lack of activity, dehydration or too much activity. Low levels of potassium, magnesium or calcium in the body may contribute to cramping.

Training for a Marathon
Question 4 of 20 Correct

How can you avoid muscle cramps?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. It is particularly important to work on flexibility and stay hydrated to avoid painful and performance-limiting cramping. Pickle juice and bananas can also help -- the first for its high levels of sodium; the latter for its potassium.

Training for a Marathon
Question 5 of 20 Correct

Should you run on the road or a trail while training for a marathon?

Correct! Sorry, that’s incorrect.

The correct answer is: Training should mirror, as closely as possible, race-day demands.

Training for a Marathon
Question 6 of 20 Correct

What kind of surface is better if a runner has knee problems?

Correct! Sorry, that’s incorrect.

The correct answer is: If a runner has knee problems or joint issues, a dirt trail path is optimal.

Training for a Marathon
Question 7 of 20 Correct

What should you do at home within a day or two of a marathon to prepare?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Choose clothing that you know doesn't chafe or have tags. Review the course map to know where water stops, aid stations and port-a-johns are located. Check pollution levels at the course to plan ahead for allergies and asthma.

Training for a Marathon
Question 8 of 20 Correct

True or false: You should buy new shoes for running a marathon.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Wear a pair that you have worn during a few long runs.

Training for a Marathon
Question 9 of 20 Correct

How long should a pre-race warm-up be?

Correct! Sorry, that’s incorrect.

The correct answer is: The shorter the race, the longer the warm-up, and vice versa. In general, it should be about 10 to 15 minutes, including light jogging and a stretching program that includes the upper thighs, hamstrings, calves and iliotibial bands (side of thighs).

Training for a Marathon
Question 10 of 20 Correct

What is the purpose of a good warm-up before a race?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. A proper warm-up should result in perspiration as well as increased breathing and heart rate. The purpose is to increase blood flow and warm muscles slowly so the body has time to adjust to the increased demands for usable energy.

Training for a Marathon
Question 11 of 20 Correct

True or false: You should go on a weight-loss diet before a marathon.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Unless your weight is directly and negatively affecting your ability to perform, a weight-loss diet is not recommended. Instead, work on building muscle mass by adding weight-lifting to your exercise regimen and start eating a healthier diet high in lean protein, vegetables and whole grains.

Training for a Marathon
Question 12 of 20 Correct

How can you stay injury-free when training for a marathon?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. The key is to take it slow and gradually increase your weekly mileage about 10 percent per week, taking an "easy" week every 3 or 4 weeks to allow your body to rest and adapt. Another important element is resistance or weight training to help strengthen your core and prevent injury down the road.

Training for a Marathon
Question 13 of 20 Correct

True or false: The best way to improve running speed is to slow down.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Keeping the speed slower and more sustainable allows an athlete to cover more distance; the increased distance allows for more overload. Following proper recovery, the body responds with increased endurance, which is a crucial element for running faster.

Training for a Marathon
Question 14 of 20 Correct

How should you pace the start of your race?

Correct! Sorry, that’s incorrect.

The correct answer is: Start with a controlled, slightly easier effort than threshold for the first three minutes, then settle in for threshold pace for the next half hour. Try to slowly 'accelerate' through the last 15K or so of the race and save some 'bonus watts' for hills and tailwinds.

Training for a Marathon
Question 15 of 20 Correct

Which muscle has the greatest impact on knee pain/strength?

Correct! Sorry, that’s incorrect.

The correct answer is: Kneecap pain while running, also known as "runner's knee," is often caused by tightness in the main thigh muscle and the outside back of your thigh muscle (the outer hamstring). It occurs as runner's mileage increases (around 30+ miles per week) and the pain often feels worse when walking down stairs or running downhill.

Training for a Marathon
Question 16 of 20 Correct

True or false: If your knee swells after you run, you should ice it.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. You should definitely ice your knee any time it swells after activity to help reduce swelling and the pressure around the joint. You can ice several times for 20 minutes at a time, making sure to wait one hour between your icing sessions. If the swelling becomes chronic, see a physician immediately.

Training for a Marathon
Question 17 of 20 Correct

True or false: You can't predict what your marathon time is going to be.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. On a 400 meter track, if possible, run four to eight repeats of 800 meters as fast as you can with a three- to five-minute walking recovery in between. The average time of your 800-meter intervals correlates magically to your predicted marathon time; if your average 800-meter time was 3 minutes, your predicted marathon time is 3 hours. If it was 3 minutes, 40 seconds, your predicted marathon time will be 3 hours, 40 minutes.

Training for a Marathon
Question 18 of 20 Correct

How many times per week should you train for a half marathon?

Correct! Sorry, that’s incorrect.

The correct answer is: If you are already in pretty good shape, training six days a week is effective if done correctly. If you are just starting running, you might need to train every other day, depending on your goals and fitness level.

Training for a Marathon
Question 19 of 20 Correct

How can you improve your current half marathon time?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Heart rate can provide feedback on how you are training. Additionally, increase your pace several days a week by doing intervals, which can be as easy as running 10 to 20 percent above your normal pace. Perform this training a couple of times a week while working on distance the other days.

Training for a Marathon
Question 20 of 20 Correct

How can cross-training help you get ready for a half marathon?

Correct! Sorry, that’s incorrect.

The correct answer is: Cross-training is an essential part of a half-marathon-training routine. It can help strengthen your core, upper and lower body to prevent injury, while reducing stress on your joints/legs and allowing you to continue to improve cardio performance.

Training for a Marathon
Congratulations!

You got out of 20 correct. You're a health wiz!

Training for a Marathon
Good try!

You got out of 20 correct. Learn more about Fitness to improve your score.

Training for a Marathon
Better luck next time!

You got out of 20 correct. Learn more about Fitness to improve your score.