Outdoors: Running

``We are all different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.’’

Defending Nifty Fifty champion Martin Tighe of Providence dug out that quote from 1952 Olympic marathon gold medalist Emil Zatopek for the benefit of the more than 450 runners, who will set out from Gaudet Middle School in Middletown at 7 a.m. tomorrow, some running 26.2 miles and some 50 miles, as part of the Breakers Marathon and Nifty Fifty Ultrarace weekend.

``You are about to embark on an adventure most people would not even consider,’’ says Tighe. ``Have fun.’’

Tighe has logged many miles over the past three decades, and he says he’s made his ``fair share of mistakes along the way.’’

For those first-time marathoners who will be taking the starting line tomorrow, the past winner of the North Pole Marathon has agreed to share some of the lessons he has learned:

1. Be ready to ride a roller coaster of emotions

``The secret to success in running your 1st or 21st marathon lies within staying supremely motivated during the tough patches you will inevitably face,’’ says Tighe. ``As Yogi Berra would say, `It ain’t over until it’s over.’ Most marathoners struggle through a bad patch somewhere in the marathon. And it can happen at any time. The trick is to remember that you can overcome the rough spot, regroup and bring yourself back on track.’’

2. Be patient mentally and physically

``There is one trap runners always fall into and that is that we sometimes believe we can run faster than our training/mileage allows us to. For some reason once we step foot on to the starting line and the adrenaline is pumping, we become one of the ``elite’’ runners _ a formula-one racing machine. However, our body is racing in an old Ford pick-up! The key in such a long race is to be patient mentally and physically. Control of emotions is important. You have to run smart.’’

3. Give yourself a set of goals on race day and stick to them

``You need to set yourself a descending list of race-day goals. These goals prepare you for possible problems on the course. When the primary or secondary goal slips out of reach, there is something to fall back on.’’

4. Listen to the weather forecast and be prepared to adjust your pace if necessary.

``So often, I have watched runners pay little attention to the weather. I have found this true for the slowest to the fastest runners. Heat and humidity are the most unkind conditions. It is not easy making the adjustment. You feel great at the start and want to remain on target for the goals you have created. One of the most difficult decisions you need to make is to hold back and let your friends and competitors go who seem unaffected by the conditions. If you play it smart and start off at a slower pace, you’ll have the physical and mental edge later in the race as you move past the hares.’’

5. Don’t go trying out a new pair of running shoes _ or socks _ the day of the race

``Break in all your equipment, and I mean everything. My first-ever marathon was run in England. I bought a new pair of shoes and socks. I had run a couple training sessions in the shoes and they felt great. Race day comes. Shoes and socks on. Well, my feet at the end of the race were a bloody mess, and I might as well have been wearing sandpaper for socks. Ensure all your equipment can withstand race day conditions.’’

6. Hydrate and refuel properly before, during and after the race.

``Hydration is critical to your completion and success in your endurance run. Even if the weather is cool during the race and you don’t feel as though you are sweating, make sure you drink a little at each aid station. However, beware that drinking to much Gatorade/Powerade can cause stomach problems. In my last marathon at Boston, I alternated drinking water then an energy supplement. At around 13 miles I had an energy gel that was pinned to my shorts on the inside.’’

7. Your body is going to take a pounding. Be prepared to be plenty sore.

``Did you know a marathon represents over 25,000 steps, give or take a few? Landing with a force of three to four times your body weight. Be prepared. You will be a little sore if not during, most certainly the next couple of days afterward.’’

Tighe’s last bit of advice: ``These tips will assist you in completing the marathon successfully. However, nature has ways of changing all of the best laid plans. Experienced athletes and novices have all heard of runners hitting that dreaded invisible wall. Some call it bonking, that feeling of light-headedness, blurred vision and tightening of the muscles, causing even elite runners to grind to a standstill and shuffle. This physiological experience occurs normally around 18 to 25 miles. Ffor those who went out a little too fast, well, it can happen earlier. There is no turning back from such physical and mental depletion. If you need to walk or shuffle to the finish so be it. Be determined and motivated, but most of all, be patient.’’

“Sounds fun, hey?’’

More information about tomorrow’s races are available at http://www.breakersmarathon.com