Getting Going

Starting out on a journey of preparation for running a marathon can be a daunting prospect! This brief guide has been written to address some of your natural doubts and concerns. Training for a marathon should not only be a challenge but also exciting and exhilarating. Indeed, it has the potential to be a life changing experience.

We have created range of 16 week time targeted training programmes which start on Monday July 12^th. Each plan carefully works back from you’re the big day on 1st November 2009. We have built in certain goals and races that will act as markers of fitness, ongoing motivation and as a means to boost confidence. Without a plan it is amazing how quickly the time will disappear.

There will be a training plan that is designed for your fitness level and aspirations. You may need to ‘juggle’ some of the training to suit your lifestyle and commitments. Please feel free to send us an email if need our advice or if you are concerned or confused - we are here to help.

We also feel you would find it valuable to attend the 2:09 and Runners world New York Marathon training day on the 29^th August which you will find useful in helping you to get the most from your training and what to expect on the big day.

So read on and let’s hope we can help make the big day a more enjoyable and successful one!

Life Style

It is important to adopt a holistic approach to your training. You need to look at all aspects of your life style.

Determine the fixed points, constraints and commitments in your life. You will have to work around these and fully involve family and partners in your marathon preparations. This will help them to cope more easily with the new you.

But first, if you have any concerns about your state of health you should have a medical check-up before commencing your training.

Starting Out!

In terms of your first steps be very patient and progressive. It’s very much a case of hurrying slowly! Devise pleasant and enjoyable training routes and runs. Find a number of like-minded training partners or consider joining a club and don't feel intimidated by such a prospect. Always establish fixed parameters with training partners i.e. you should set the pace, not them, or you could end up racing every session and not training!

Establish a shape and pattern to your week that includes managing your time effectively and efficiently. Your training should be fun so make sure it enhances and enriches your life and does NOT add to stress levels.

Always ensure you are training for you and make sure there is a sense of purpose to your training within the bounds of realism and daily constraints.

Training

Without a plan it is amazing how quickly the time will disappear. By building in certain goals and races they will act as markers of fitness, ongoing motivation and as a means to boost confidence.

When you have established your plan, be flexible about making adjustments, as it must work for you! Be aware of fatigue, tiredness and illness and respond directly. It is far better to miss 1-2 days rather than 2-3 weeks. You will also have to become aware of the addictive nature of running and the feeling of guilt associated with missing a training session. With that in mind never run when you have a cold.

It is sensible to build in rest and recovery to your schedule in terms of your working day / week and examine carefully the length of your working day and hours spent travelling. It is far better to allow for pressure points, whether they are work, domestic or social related, and work round them with your training rather than have them cause a total stop.

Initially training is about developing the concept of time on your feet in a progressive and patient manner i.e. 90 minutes – 105 minutes – 120 minutes etc.

Consider the possibility of running to or from work on some days and use a variety of surfaces. Try to avoid doing all you’re running on the roads. You will find “trails” or off-road routes better for the body and much kinder on the mind. There is also less of a stigma about the pace you are going or stopping to have a short recovery whilst taking in the scenery - remember its fun!

If running off-road please consider running in pairs or more (especially ladies) and, if possible, include some hill and undulations to help strengthen your legs.

There is no such thing as a typical week as we are all individuals. For the majority, a regular running regime spread over 3-4 months and sufficient practise at ‘long runs’ will be enough to get you to the marathon finish! However, there are some further basic elements that will be to your advantage, the guideline below includes some of the key principles behind any successful schedule.

The aim is to gradually build up your fitness by initially running easy for about 30 – 40 minutes at a time, three times a week, with rest and other exercises built into your routine. As your training progresses further elements can be added, such as those highlighted below:

Keeping your body in tune….

Massage

A regular sports massage can not only ease those aching and tired muscles but spot any problem areas before they become a major issue.

Stretching

Never stretch cold muscles. They main benefit for endurance runners is stretching after the run. Unfortunately running makes your muscles shorter and tighter. A good stretching routine will help to restore the muscle balance and allow you to be more flexible.

Do not underestimate the value of cross training, massage and stretching in your schedule (see below).

Running injuries are not an act of God

Training methods and the terrain / environment in which we train can be varied to help avoid injury. However, there is less we can do to change our genetic make up or inherited characteristics. For example, we will all have a ‘natural’ running style but this may involve feet that roll inwards too much - this is called over pronation. Alternatively our bio-mechanical make-up may result in minor misalignments in the lower limbs that never become an issue in everyday life yet, when training for a marathon, can lead eventually to an intrinsic injury - an overuse injury.

It should be mentioned at this point that forces amounting to three or four times you body weight are sent through your torso at the point of impact with the ground. Add this to the fact that your run could amount to thousands of (repetitive) strides on a daily basis and the stresses placed on your body become apparent.

We are, however, built to be active and this includes running. Training for a marathon does, however, require patience and a gradual build up of training with every aspect of your routine planned to avoid injury.

Every running injury indicates that the athlete has reached a potential “breakdown point".

Training Surfaces

The ideal surface might be soft, level and allow good grip. Hills should only be gradually incorporated into your routes, particularly if you have never trained on them before. Avoid surfaces that are too hard or too cambered, and try to limit the amount of running you complete each week on the road.

In sum, try to mix the terrain and running surfaces- it won’t be just good for the body, it will far better for the mind as well!

Training Shoes

Technology is advancing all of the time with regards to running shoes. Everybody has inherited a different foot plant and running style, and there are now categories of shoes made especially to help your particular action. It is worth seeking out and visiting a specialist running shop for advice on what type of shoes are right for you. Most of these retailers will have trained staff and technology that will help identify your specific running style.

Do not buy a pair just because the advertisement or friend says they are great. Ensure you are happy with the fit and try jogging on a treadmill or about the shop before you make your choice. Expect to pay between £50 and £80. Remember most will last for at least 500 - 800 miles before they start to wear significantly. Do not train in worn out shoes because a lack of cushioning or support will significantly increase the risk of injury.

Finally, when it comes to trying on your shoes, wear the type of socks you normally use for training and lace up both shoes- almost all of us will have one foot slightly longer than the other.

Training Kit

Investment in the right running kit will keep you comfortable, safe and help avoid injury. There are now many excellent fabric technologies on the market specifically designed for running. Again please seek professional advice from a specialist shop.

You should dress using a layering system to allow for different conditions. Don’t over dress or you will find training a struggle. Be seen - have reflective strips and bright colours. Thin gloves and hat are essential items for our climate.

Training Methods

Injury frequently follows a sudden increase in training volume or speed. Your programme should allow for a gradual progression in pace and distance. The weekly longer run must be increased slowly. Many runners improve their level of fitness dramatically in the first few months of serious training. Unfortunately muscles, joints and connective tissue need longer than this amount of time to fully and safely adapt.

An athlete who has started their programme early, progresses carefully, is patient and is realistic is less likely to pick up an overuse injury.

Good Luck.