Jenny Kincaid Boone

Jenny Kincaid Boone has been running since she was in eighth grade. She competed in cross country and track at Fort Defiance High School (Fort Defiance, Va.) and at Roanoke College, where she was all-ODAC in cross country for four years. When her knees and legs aren't aching from the wear of years of competition, she hits the 19 to low 20-minute range for a 5K.

Recent columns

• A five-miler at the Lake
• Virtual running
• Giving triathlons a try
• Packing energy for the long haul

It’s the busy season for 26.2 miles. Many first-time marathoners are about to embark on a journey that veterans say has no equal. Those 26.2 miles are an experience — for the better or for the worse — that many say you’re sure to recount for the rest of your life.

Here are 26 tips from Roanoke Valley veteran marathoners and Runners’ World magazine about how to train for a marathon, run it and finish well.

Whether this is your first or your 50th marathon, consider advice from others who have been down that road before.

Training:
1) It’s okay to miss a day of training. Missing an 8-mile midweek run or even a longer weekend run will not prevent you from finishing the marathon.— Deanna Grim, Vinton

2) Stash water along your route the night before. Buy a 12-pack of 8-ounce bottles to supply several long runs. Set up a stash with a bottle of water and an energy gel. End points at highway guardrails often have a hollow, sheltered compartment that's great for a water/fuel stash. — Brian Kelley, Roanoke

3) Don't get greedy when increasing your long-run mileage. Do so gradually. If you expand your mileage too quickly (going from 14 to 20 miles in one week, for instance), you'll only get injured. Drop your mileage back every third week to give your body a rest while training for a half-marathon or marathon. — Brian Kelley, Roanoke

FACTBOX

Top 10 Best Marathons for Beginners: Source: Runners’ World magazine Note: marathons were chosen based on the difficulty of the course, the overall organization of the race, spectator response, weather conditions and size of the marathon. 1) Walt Disney World Marathon, Orlando, Fla. 2) Motorola Marathon, Austin, Texas 3) Avenue of the Giants Marathon, Bayside, Calif. 4) Grandma’s Marathon, Duluth, Minn. 5) Portland Marathon, Portland, Ore. 6) Twin Cities Marathon, St. Paul, Minn. 7) La Salle Bank Chicago Marathon, Chicago 8) Royal Victoria Marathon, Victoria, British Columbia 9) Marine Corps Marathon, Washington, D.C. 10) Honolulu Marathon, Honolulu

4) Let your bad runs work in your favor. We all have those bad runs that feel like you can barely make it through. My advise on those runs is to fight your way through them. They give you mental and physical strength unlike any other. — Suzin Lichtenstein, Roanoke

5) Fire stations are good bets for a drink of water if you get in a jam. Firefighters spend a good deal of their own time in physical training, and generally welcome runners.—Brian Kelley, Roanoke

6) Taper for 3 weeks, during which you gradually reduce mileage. — Runners’ World

7) Be on the defensive against cars. Run facing traffic. Don't assume drivers will see you, even in the best of conditions. After all, drivers are looking for other cars, not a pedestrian. If you're running on roadsides, do not use a Walkman, iPod or other music-headphones device. It's too dangerous. — Brian Kelley, Roanoke

The marathon:
8) Listen to your body, do not run when injured, wear shoes and socks that are comfortable for you.— David Hurley, Roanoke County

9) Don't try to run a marathon on one small cup of black coffee and one small piece of toast three hours before the starting gun. You'll be starving before it's over! — Bob Copenhaver, Salem

10) Consider running with a pace group. You share a common goal, and it takes the pressure off in monitoring your own pace.— Deanna Grim, Vinton

11) Do not buy new running gear (shoes, shirt, shorts) and wear them for the first time during the marathon. You will have no idea how these items will “rub” during the race.— Chris Lewis, Roanoke

12) Beware of starting out too fast. (Of all the tips you'll receive, I think this is the best piece of advice any first-time marathoner can get!) — Alison Steele, Roanoke

13) Aim for a first mile that's 10 to 15 seconds slower than your goal pace. This lets your body get warm and loose as your breathing and heart rate rev up. Besides, the crowds at most marathons are likely to dictate a slow pace anyway.— Runners’ World

14) Walk through each water stop. First-time runners often can get caught up in the emotion of the race, breeze through the early water stops and take no water, only to pay for it later. Also, many runners will run and drink, and the water usually goes everywhere but in their body! Walking through each water stop, consuming some water at each stop, will do very little if anything to increasing your overall time.— Chris Lewis, Roanoke

15) Don't be afraid to walk. I have walked some in every marathon I have run. I always walk through aid stations, and even my PR marathon (3:11, Richmond 2001) included some pretty extensive walking breaks in the last five miles. There's no failure in walking!— Neal Jamison, Roanoke

16) The idea of "banking" time — getting several minutes ahead of goal pace so you can draw on that time later if needed — is bankrupt. The opposite usually occurs. Every minute you get ahead of goal pace will probably cost you 2 minutes by the end, due to fatigue. Even pace is best, or slightly slower than race pace. — Runners’ World

17) Include some calories in your aid station fare. We typically start a marathon with about 2,000 calories worth of glycogen stored up. That is good for about 15-18 miles. Include some food or sports drink along the way to keep from hitting the wall before you get to the finish line. Find out what sports drink will be offered, and make sure it is one you can tolerate. If not, carry some food with you or arrange to get some en route. Energy gels are convenient to carry, and quick to digest.— Neal Jamison, Roanoke

18) Use petroleum jelly! Put the substance where you are likely to have friction that can cause blistering/chafing, which includes your inner thighs and between your toes. — Chris Lewis, Roanoke

19) Drink early and often. I prefer to walk through aid stations, making sure I drink two full cups at each aid station. Slowing down not only allows me to get the drink down without spilling it all over me, but it also gives my heart rate a chance to drop a little while giving my legs a short rest. — Neal Jamison, Roanoke

20) Be prepared to adjust your finish time goals depending on weather and physical conditions. We all have good runs and bad runs. The marathon is but one day, in which many variables may affect your performance. — Deanna Grim, Vinton

21) Completing a marathon is hard. If it were easy, more people would do it. You are not the only individual wanting to stop at mile 22. Keep going. The finish line will come. — Deanna Grim, Vinton

22) Stay positive by focusing on the shrinking distance to the finish line. Think about running from one mile marker to the next, and if you're feeling good enough to pass runners, focus on catching one at a time. Enjoy the thrill of the hunt as you track and overtake each of them. When you hit mile markers, don't say those numbers (21, 22, 23 . . . ). Rather count down the number of miles to go (5, 4, 3…).— Runners’ World

23) Don't bother eating the last couple of miles because solid food won't help now (it takes too long to be absorbed). But keep drinking, and pour water over your head to help you feel cooler. — Runners’ World

24) Don't let a bad first marathon get you down. I hated my first. I went out too fast, didn't eat or drink enough, and hit the wall at 18 miles. I eventually finished, but swore I'd never run another. My second was even worse. But I stuck with it, and have since run about 40 marathons and ultra-marathons. Sure I still have a bad run every now and then, but I'm really glad I didn't quit after those first bad experiences. — Neal Jamison, Roanoke

25) Remember to enjoy yourself! Most marathons take place in larger cities with great scenery and crowd support. Take time to talk with other runners during the race and have fun with the crowd. Relax and enjoy, you'll be more likely to do another. — Alison Steele, Roanoke

26) I would also say to listen and read all the advice in the world, but decide what works for you in your life... and then "run" with it! — Suzin Lichtenstein, Roanoke

Local and regional races:
Oct. 2: Buck Mountain Half Marathon, Free Union, Va., (434) 293-3367

Oct. 2: Little Life 5K, Danville (Ballou Park), 836-5433

Oct. 9: Vinton Fall Festival 5K, 343-1364

Oct. 9: Chatham Sartomer 5K/1M, Chatham, 432-1518

Oct. 9: Light the Fire 5K, Blacksburg, Web site

Oct. 10: Virginia Tech Crew 5K Run, Blacksburg, Web site

Oct. 16: Mountain Masochist 50-Mile Trail Run, Lynchburg, Web site

Oct. 16: Bank of Fincastle 5K and 10K, Fincastle, 473-1173

Oct. 23*: Star City Striders Women’s Distance 5K, Roanoke, Web site

* This race was rescheduled from Oct. 2 because of flooding in Roanoke