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Got the marathon bug? Here’s how to hit the ground running! |
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Preparing for a marathon is not just a case of throwing your kit on, lacing up your trainers and heading for the great outdoors. It’s knowing how to train smart to improve safely and steadily, while avoiding injury. So, if you’re planning on trying a marathon, half-marathon or even a few 5K or 10K fun runs this summer, take a look at some key training tips and techniques to help you go the distance.
The Flora London Marathon marks 100 years since the first ever 26.2-mile marathon was held in 1908, at the London Olympics. And the fascination has steadily grown over the years, attracting 35,000 runners and over 100,000 spectators annually. But what is it about this sporting event that seems to captivate so many people?
It certainly makes a fun day out for those watching – but for many spectators, the appeal of actually running the gruelling 26.2 miles is often totally lost. Willingly suffering potentially life-threatening injuries and untold physical pain and exhaustion in the process? It’s sheer madness.
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For others, however, it’s the type of challenge that can turn into a life-long pursuit of setting – and surpassing – PB (personal best) times, achieving ever-longer distances and reaching peak health and fitness levels. Painful at times, yes; strenuous, of course; but rewarding like no other exercise, without question.
What’s so good about running?
There’s something infinitely compelling and almost meditative about running. Finding your body’s natural rhythm. Freeing your mind from daily stresses. Focusing your energy on one thing, and one thing only: running.
It’s not about getting somewhere (although many people do incorporate running into their daily commute) it’s about the buzz you get from running itself. The sense of accomplishment you feel from pushing your body, improving your performance – and continually bettering yourself.
Everyone takes different things from running, that’s the beauty of it. It’s a totally individual pursuit; whether you run on your own, with a partner or as part of a running group, your performance is entirely down to you. For some, it’s an irreplaceable outlet – with powerful rebalancing effects on mind and body. For others, it’s the thrill of competition that gets them, while others still do it for the multitude of health and fitness benefits.
In any scenario, if the marathon’s got your interest, here’s a glimpse at the type of training you should be doing, with some additional considerations to bear in mind should you decide to join ranks with the marathon-mad!
Training smart - for beginners
If you’re new to long-distance running, motivation is essential – both to get you going in the first place and then to keep up you going! Results and improvements may not come that quickly at first, so you have to persevere. Keep your end-goal fixed in your mind - whether it’s a particular time, distance, event, or weight you want to reach, as this should help focus your efforts. Run with an iPod so you can listen to your favourite music, choose a scenic route, maybe even treat yourself to some cool, new running gear so you can look the part. It all helps make the experience as enjoyable as possible, which is crucial if you’re going to stick to the routine.
Pace yourself
Experts recommend a hard/ easy approach for beginners. That means you incorporate jogging and walking in the same session, gradually building up to jog for longer periods, with increasingly shorter walking breaks. You may be lacking in confidence initially – particularly if you don’t have an athletic background, but be patient with yourself. It takes courage to step outside or onto a treadmill, feeling that all eyes are on you! But just getting out there is half the battle. And by gradually building up your endurance and seeing your performance improve, you’ll get that much-needed boost of confidence. Although a ‘runners high’ may elude you at first, keep up the routine and you’ll soon be buzzing like the best of the marathon elite!
Time is of the essence
Focusing on the time you spend on your feet is more important when you’re starting out, rather than completing a particular distance. You want to work at your own pace, and make sustainable increases of no more than 10% in mileage per week – so don’t push yourself too early in the beginning! One or two miles may not sound like much, but consider that you’re laying the foundation for a long and illustrious running career. You’ll only succeed in injuring yourself by trying to complete too much too soon. It’s better to run frequently and for longer at an easy pace, than to run hard for a short time and then take days off to recover.
Get the group vibe
Sharing your exercise time with others can add some extra fun and variety into your training schedule. Not to mention a little added inspiration! It’s a good idea to join a local running group or run with friends a few times a week, or you could try a V-Tread class at Virgin Active. This high-intensity cardio session is guaranteed to get your legs and heart racing, while offering knees and shins a much-needed break from the hard asphalt. Following an instructor-led class is also beneficial because it breaks you out of your normal rhythm – and brings a healthy dose of competition to push you that little bit further!
Keep a running diary
Progress may be slow in the beginning, but a great way to see how much you’re improving is to keep a running diary. Make note of the time of day you ran, your distance covered, and for how long. It’s also good to note how you felt during the run, and how you felt afterwards because this can bolster your determination further down the road when your motivation starts lagging. Initially, you’ll feel exhilarated and refreshed by starting a new routine, but once this becomes, well – routine, you’ll need plenty of determination to keep to your schedule, come rain or shine.
Example running chart: week 1 – 6
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Week |
Time per day (min) |
Time per week (min) |
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1 |
15 |
45 |
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2 |
15
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45 |
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3 |
18 |
54 |
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4 |
21 |
63 |
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5 |
24 |
72 |
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6 |
27 |
81 |
*If you are over the age of 35, we recommend that you consult your doctor for a stress test to indicate if you have any risk factors to consider prior to starting a new running programme.
Training smart - for marathon runners
The typical marathon-training schedule comprises steady runs, tempo sessions, interval training, long runs and rest days. Stretching before and after each session is essential, and core-strengthening workouts are recommended to supplement your cardiovascular training with body strengthening and conditioning.
Steady runs
Steady sessions should make up about 75% of your total training. Maintain a comfortable, steady pace for the duration of your run, gradually building up speed and distance over your training weeks – but not at the same time. Alternate your outdoor runs with both flat and hilly sessions, and do some indoor sessions on the treadmill to lesson the ‘wear and tear’ on your knees from road running.
Tempo sessions
Pick up the pace a bit! Start off with your steady run pace, and then gradually build up the tempo so you are running progressively harder. For example, steady run for half an hour, then increase your speed every five minutes for twenty minutes, with a ten-minute return to steady run. Unless you have a heart-rate monitor, you will be relying on ‘perceived exertion’ – which is how hard you feel you are working, to gauge your speed. But as a rule, your tempo pace is running as hard as you could sustain for 5k or 10K, or for 40 – 60 minutes.
Interval training
Push your anaerobic threshold! Here you are running about 90% as fast as you can, with intervals of light jogging. For example, run hard for 1 mile, light jog for 0.25 miles, and repeat five times. Interval training is easiest to do on a treadmill as you can control your speed quickly and easily, without doing any guesswork.
Long runs
If you want to run a marathon, it’s pretty obvious that you need to practice your long runs. 20 to 22-miles is generally accepted as the longest run you should do ahead of a marathon, as anything beyond this is deemed to put unnecessary strain on your body without any real training benefits. Although more than 50% of those who run the London marathon will take more than four hours to complete it, experts don’t recommend exceeding three hours in training.
Rest days
Don’t skimp on rest days thinking it will help you progress quicker. Rest days are essential to give your muscles a chance to recover. The whole point of training is to break the body down so you can rebuild it stronger – but without these vital rest days, your body doesn’t have a chance to rebuild. This defeats the purpose of training and dramatically increases your chance of serious injury. So, in a five-day training schedule, make sure you allow yourself two days rest – but not consecutively. (I.e. Thursday and Monday)
Stretching
One of the most important things you can do for your body is keep it flexible! That’s why your running sessions should both begin, and end, with stretching. The more flexible you are, the more effective your workout - and the less likely you are to injure yourself. For extra guidance, try a Reflex group training class to learn the very latest flexibility training techniques and equipment, and stretch yourself that little bit more.
Core strengthening
* Power Plate®:
The all-new Acceleration Training™ technology helps to strengthen core muscles, while stretching and toning your whole body in as little as 15-minutes.
* Yoga & Pilates:
Flexibility training, breathing exercises, muscle conditioning and core strengthening benefits can enhance running performance, prevent injuries and strains and rebalance mind and body.
* Swimming:
Low impact exercise strengthens and tones your whole body, and is an excellent cardiovascular workout, without aggravating your joints.
Key considerations before you sign up to a marathon:
*Can you afford it?
To run a marathon, you need the right equipment - and that costs money. You don’t necessarily need the top of the line in everything, but you should visit a specialist running shop to get a pair of trainers fit specifically for your running style, comfortable sports clothing suitable for variable weather conditions, and blister-resistant socks.
*Can your body take it?
Consider your current fitness levels, history of exercise, the physical implications of training and any injuries that may be aggravated from running. Be aware that you may need for physiotherapy or sports massages at regular intervals throughout training to compensate for strains and pains developed along the way.
*Do you have time to do it?
Realistically assess your work schedule and personal obligations to see if you can make the level of commitment required to train for a marathon. There is no short cut – and as a beginner, you would need set aside between 10 and 15 hours a week for marathon training, depending on your level of experience.
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