Running 4 Women » Improve

How Will I Survive The Snow?

Peter — Mon, 06 Feb 2012 11:46:21 +0000

So winter has finally arrived and once again it has caught our nation completely by surprise it seems. Funny really as we know winter is one of the 4 seasons we get every year and the rest of Europe is now giggling as we slip and slide our way through the week ahead.

From a running point of view its going to be a tough week and one where you are going to have to be flexible and maybe step out of the routine or training plan.

We ran for two hours this morning in 15 cm of snow in Trent Park in North London and it was magnificent. Almost like a scene from Narnia at times and certainly beautifully quiet. Just the two of us and the odd group of runners or hardened dog walkers. We all nodded to one another as if to acknowledge our madness but also the mountain spirit.

You see running on fresh overnight snow is pretty easy re grip and we were wearing our Saucony Peregrine trail shoes with plenty of technical layers. The snow made it hard work but we just cut the pace and had fun, even time for a mad five minute snow ball fight at half way…but we never stopped moving which is crucial as you don’t want to shut down and get too cold.

The fun begins tomorrow though when the snow has become packed ice and the pavements are lethal. Yes we will still run and we have some snow running crampons to strap to our trail shoes (I said we were bonkers) but even this is risky. Usually jog/walking safely to the park, field or local golf course (great to run in and certainly no golfers about) to find soft or untouched snow to run on is the best way.

Our week ahead will also include a few trips to the gym but we will go either very early, mid morning/afternoon or much later all to avoid the queue for the treadmills and stressed runners trying to complete long runs and refusing to step off despite the ten minute rule.
We will certainly cross train, remember in our previous X training articles we mentioned that the heart doesn’t know the difference between running and this form of aerobic activity, so this is great for maintaining fitness.

What are we really telling you here?

Well to be honest and rather blunt we are saying ‘don’t find excuses and hide away indoors’. This week won’t be quite what you planned but with a sense of adventure and plenty of planning you can beat the elements.
Bill Connolly once said ‘there’s no such thing as bad weather, just the wrong clothes’.

Before we know it guys it will be spring and those goal races will be upon us. Don’t lose a week in February and go into hibernation, see this as a fresh challenge!

A few top tips:

Only run on fresh snow if on the road/pavement and never try to run on pack ice.
If icy walk to the nearest park and then run on the snow with grass underneath.
Use the treadmill but be prepared to be flexible with times…the whole world also want to use a treadmill when icy. Wear trail shoes if outdoors and just run easy or steadily rather than trying to vary pace or run fast.
Ignore the GPS pace…your natural pace will be slower as the snow is a natural resistance. This is just ‘time on your feet’ and remember it will feel harder.
Be warm when you train (see previous articles on winter clothing) but crucially get out of damp sweaty clothes immediately after finishing.
Let people know where you are running and take your mobile phone.

Most of all, don’t take any silly risks and spring will soon be here!

Nick & Phoebe

www.runningwithus.com

How Aerobic X Training Can Boost Your Running!

Peter — Wed, 04 Jan 2012 13:00:33 +0000

As promised last week when we talked about the all round benefits and types of X training, we are this week going to focus in on the best forms of aerobic conditioning to boost endurance.

Many of you will have been told by a physio that you are not allowed to run for a period of time due to an injury or ‘niggle’. Now be honest, how many of you have half heartedly gone to the swimming pool, executed some relaxed breaststroke lengths and convinced yourself that the light swim three times a week is keeping you just as fit as that half marathon schedule you have been following? ….. Weeks later the run back to fitness seems de moralizing and agony… where has all of my fitness gone?????

Have you ever noticed how many of the worlds top athletes come back from injury fitter and faster than ever before? This isn’t just natural talent. Sure the frustration of rest and not racing builds motivation but the time out using bikes, X trainers, the pool for swimming and aqua jogging has also achieved something else. We are convinced that the extra strength and muscular endurance gained through the weeks of intensive X training can create a better athlete.

So our advice is always to add aerobic X training to your weekly running mix and here’s some tips on how to do it……….

Its not difficult to x train instead of running, all you need to do is re create your running schedule but as x training. Literally.

So, have a look at your original running plan and think about the intensity required that day. Now choose a discipline such as cycling or the X trainer to recreate this.

If your plan said run 5 x 5 minutes @ threshold intensity then get on the bike or step on the x trainer and re create the run session. Warm up as you would on your run feeling quite easy for 5-10mins, then adjust the resistance or increase the speed to achieve your desired threshold effort level. Threshold when you are running should feel like 3-4 word answer pace, so threshold when you are x training should feel exactly the same. Execute the session, warm down and voila!…. You have stayed just as fit without harming that niggle.

Like wise, if it’s an endurance long run day then recreate this as a long x training session by either going for a long bike ride or if in the gym then use different cardio machinery. Yes try several bits of kit and replace that longer steady run. Keep the intensity to 7/10 and maybe work for 10-20 mins on the bike before switching to the X trainer and then progressing to the rower and so on. You could even finish with a swim and suddenly 60-80 mins have passed!

30-45mins easily plus some strength and conditioning or core work afterwards is another fabulous session. A great impact free day and good replacement for a recovery run.

However, don’t wait until you are injured to x train!! Any of these sessions can be slotted into your weekly mix as a replacement to a harder session or easy recovery run. Decide upon what you want to gain from the workout before walking through those gym doors….. x training is also a great new stimulus that can challenge your body differently therefore aiding weight loss and avoiding plateau…….. and if that hasn’t convinced you, we don’t know what will!

Happy x training!

Phoebe and Nick

What is Cross Training?

Peter — Tue, 13 Dec 2011 09:23:43 +0000

What is X training?

We are always talking about training, writing about training and setting plans. So, like many coaches and writers, I suspect we have become guilty of just assuming you all know exactly what we mean when we say the magic words tempo, fartlek, progression run or X training. The truth is there so much jargon out there and so many ways for you all to train.

In this article we are going to look at what X training really is and why it could be so important. Many of you will be doing it already as lovers of the gym and classes and for some of you we hope this article explains why you should be including it now in your weekly mix. In the weeks ahead we will also look a specific X training sessions, benefits and top tips………

Some of us are born to run yet for some of us every run can be a challenge. Those of you who have looked in envy at those elite types who look like they could run all day will know exactly what I mean here. Yet the reality these days is that most of our elite performers (The Paula’s of this world) all spend hours in the gym completing rehab exercises, lifting weights, engaging their core muscles and exercises aerobically in the pool, on the bike or on X trainer machines etc. These days its not just about running, we have changed and so have our lives.

We used to all have manual jobs and our strength came from our work, home life and generally being busy. As kids we were allowed to play more and even PE lessons were tough. So why is this X training relevant?

Well to be honest we are now more fragile than ever before and break quite easily. Three and a half times your body weight is forced through the foot with every stride and we have to change from one leg to the other constantly as we run, unless you have mastered another technique of your own of course! It’s not the first stride that hurts you but the body might start to suffer after thousands completed each week.

Now interestingly the heart doesn’t know the difference between going for a run or X training and swimming, it just works as hard as you ask. The muscles do though as running is totally weight bearing and the hardest form of exercise, yet most natural also. So the clever athlete will run as much as they know their body will allow but X train also in the training week to boost fitness without the risk of injury.

We always recommend the new runner to X train 2 or 3 times a week combined with a couple of runs if possible. This way we can strengthen the muscles and improve posture before increasing the running volume.

We also tell runners who are sore from running in recent days to X train instead of following their normal plan therefore reducing the risk of injury and allowing muscles to recover actively.

Now, there are 2 types of X training we need to know about. One is your conditioning work, which focuses on strengthening muscles but won’t make you fitter. This is your Pilates, core conditioning, weights and floor work. All very important and we need to be strong with a great posture to run well.

The other is aerobic conditioning such as swimming, cycling, aqua jogging (yes running in the pool with a buoyancy aid!), rowing and other clever machines. This exercises the heart and muscles and will definitely keep you aerobically fit.

So our top tip for this week is- include X training in your weekly mix and you are less likely to get injured and you will get stronger and faster along the way.

Next week we start to focus on some key sessions for aerobic X training in the gym. You really can faster without running more……

Good luck,

Phoebe & Nick

Runningwithus.com

I Have Entered a Race Next Spring – What Now?

Peter — Mon, 12 Dec 2011 09:28:26 +0000

I’ve entered a big Spring, race what should I be doing now??

A big Spring race such as a marathon or half marathon is a very common goal for runners of all abilities to have set. However when you committed to it some weeks back, the early months of 2012 seemed a lifetime away, yet here we are with the Oxford Street Christmas lights having been switched on and our heads are asking ‘help…….should I already be training?!’……….

The answer is yes!…… You should certainly be completing some running but this definitely shouldn’t be your full race training schedule. Instead this is a time to build the foundation and a strong running base to launch that rocket in 2012!

Two Types of Temptation- which are you choosing?

For some the temptation (and there’s a lot of it about in the festive season) will be to put the running off until January, pretend this looming spring goal doesn’t exist.
For others the urge to cover mega distances and get more miles ‘in the bank’ than necessary will take over! As December descends and those social engagements and Christmas parties are sprinkled across the calendar, it will be easy to let the days slip away. You will then promise yourself that the training will begin on January 1st (infact, make that the 2nd)……. but this will only result in feeling stressed about the journey ahead, worried about cramming in the miles come January. So, rather than giving into this temptation, letting busy December get the better of you, begin your base level training now. (You can also then enjoy a few more mince pies!)

If you are new to running, an absolute beginner, then put those trainers on and complete a run/walk session that will be achievable and give you a sense of reward thus motivating you to continue. I suggest a simple 20-minute session of 2min jog/2min walk three times a week. Over the days/weeks gradually increase the amount of jogging and decrease the recoveries. Your aim should be to run 20mins continuously by Christmas.

The second type….. the student who wants to hand their homework in early, is liable to be getting to February mega fit but knackered. Beginning your key training sessions too early can cause you to peak at the wrong time. A good half marathon or marathon schedule should be between 12 and 16 weeks long. So count back from race day and ask yourself have you begun key sessions or long runs too soon?

If your long run is above 90mins at the moment then you are potentially getting carried away. So hold back the distance but continue to work on a good endurance base with regular runs. This doesn’t stop you from doing some threshold running once a week to further enhance your aerobic base.

If, over the last 6months you can’t remember having had a full week to two weeks rest from running or you have raced a few hard races of late and the running bug is tempting you to continue right through to your spring goal, then its time to factor in a rest. A period of between 7-10 days off from training in late Dec/Jan. This will prevent you peaking too soon or hitting fatigue and keep you physically and mentally motivated. Always start your 12 to 16 weeks fit but fresh and definitely ready to rock.

So come on… Get that party started… Ooops, I mean get that TRAINING started and let’s begin 2012 with a smug smile knowing you are prepared!

Nick and Phoebe

Hills – You either Love Them or Hate Them!

Peter — Thu, 03 Nov 2011 15:25:54 +0000

Its time to ask yourself a question, are you the type of runner whose heart sinks at the thought of ‘that’ hill in the middle of your training run or who avoids hills and always heads for the canal tow path OR are you inspired by the challenge but would like to feel stronger? Even if much of your running is completed on the treadmill, have you dared to push that gradient button yet?!

Well this week we want to talk about hills and why you should learn to love them. We want to explain a few facts and definitely dispel a few myths.

We recently presented a training day and were chatting about the benefits of running in a hilly area. A lady in the audience said there were no hills in her city but later admitted to living in Sheffield. Everybody laughed and she put her hands up to being busted! Yes she had honestly run around the same flat routes in the City and on the treadmill for 3 years pretending the hills were not there! “They cause injuries and hurt,” she pleaded.

Well, to be honest, she has a point. We certainly have to work harder to beat gravity and run uphill and my knees hurt if I don’t run down gracefully. But the real point is that she had missed out on using nature’s best vehicle for getting stronger. If you live in a City like Sheffield then you are blessed with so much opportunity to become a stronger runner and see those target times come tumbling down.

So here are a few tips on how to include hills into your runs and keep it safe:

Going Up…….

You don’t have to work harder to run or walk/run up a hill. Keep the effort level the same or only allow it to slightly increase. Remain in control and focus on relaxing and breathing. You are the boss, not the slope.
As the hill steepens lean slightly forward (but don’t slump) and make sure you are driving your arms. It’s your arms that create leg speed and momentum.
If the hill is getting steeper cut your stride slightly and remain tall. Try not to sink into the hill.
Always look well ahead and focus on good posture. Looking at your feet only makes it harder.
Relax those shoulders and think about how strong this is making your legs, bums and upper body.
If starting to breath too heavily reduce your speed and effort. There is no embarrassment ever in briskly walking for a short while until able to run controlled again.
Don’t stop at the top. Real fitness is gained from running up and over the hill. So push on and as you level off or start to descend the heart rate will soon drop.

Coming Down…..

Now the fun begins ……..so start smiling and be prepared to let yourself go.
Try to land on the front of your foot and don’t dig your heels into the ground, its heel striking and putting the breaks on that causes the knee and leg injuries.
Lean forward and keep your shoulders ahead of your feet.
Use the arms to balance and feel as though you are falling forwards down the hill.
Keep loose and relaxed almost like a rag doll rather than tightening up.
The lighter you are on the feet, the quicker you will descend.
You earned this moment on the way up so now use gravity as your friend and go for it!

Aside from the obvious fitness gains, if you want a firm bottom ladies then its time to love those hills! Maybe a couple of your runs each week should include the natural bumps and hills. Even that gradient button on the treadmill could achieve the same result. You will soon realise that the hill running strength will make every other run seem easier…….

Go on, become a stronger runner!

Good luck,

Phoebe & Nick

Is The Treadmill Good For Me?

Peter — Thu, 27 Oct 2011 08:35:46 +0000

Yes its official, the clocks go back this weekend and the nights are drawing in. I have already found myself running on the treadmill once this week instead of venturing outside in the dark. Was it ok for me to do this or did I quite simple wimp out? The agonies of running and all those decisions… If I am honest it was raining and incredibly windy so maybe I had good reason… I mean, my mascara was going to run and I’d just washed my hair that morning! I still ran my session and added in the 4 x 5 minutes of threshold running as planned. However, then we got chatting after the work out and remembered Billy Connelly saying, “ there is no such thing as bad weather, just the wrong clothes!”

Now if I am honest I think he has a point here. This could get out of hand and what’s the point of me having a wonderful Gortex running jacket, warm tops and tights if I am going to let the elements always win. There is no substitute for running outside and getting the fresh air. The contrast of being stuck indoors working or at home all day with being outside, the chill on your face, your mind becomes clear and unlike in the gym, the scenery changes.

The reality is though that there will be days and evenings when the treadmill will have to be my best friend. Those days when its not safe outside due to ice or snow, or its getting late and I don’t want to run alone in the dark. So my decision and my advice is to run outside as much as possible, enjoy the various elements the winter will throw at you and only run on the treadmill to stay safe.

There are a few top tips we can give you though when using the treadmill in your training. Some are obvious and others will definitely keep you super fit.

Never tie the top you took off or towel to the side rail. It will unravel, fall down and wrap around your feet causing an embarrassing fall in front of the whole gym. Remember, we want to look good on the treadmill!
Put the gradient up to 1 degree. This makes the treadmill feel similar regarding resistance and friction to running outside.
Don’t get competitive! Yes we have all got on the treadmill next to the bloke who always looks across to see your speed and then sets his to run a fraction quicker. Leave him to his testosterone journey and run your planned session, effort and pace. Don’t start racing him………..leave him to feel male, superior… and over tired.
If the gym has a head on mirror, then use it. The treadmill really is a top place to check your form. Remember, run tall, elbows in, have a slight forward lean and be light on your feet.
Keep the run interesting. Yes you can listen to music or maybe watch the TV but this is also about training. Take your mind into a zone where you visualise being in a race or outdoor training session. Put yourself there and train well. Don’t get distracted.
Use the treadmill to your advantage by getting the effort or pace absolutely right. Warm up easily by building the pace for 5-10 mins and then run the session or run you had planned. The treadmill can be great for practicing your planned 5k, 10k, half marathon or marathon pace.
If new to the sport then the treadmill can be a huge help. Set it to 1 degree, as we suggest above, and aim to complete a walk run session. Mix periods of running (2-5 mins) with short bouts of brisk power walking (marching out and swinging the arms powerfully). Your aim is to gain confidence and take your training outside when you feel ready.

So lets mix it up this winter and only give in to the elements when safety becomes an issue girls.

Phoebe

Excuses, Excuses!

Peter — Tue, 25 Oct 2011 10:31:01 +0000

Excuses, Excuses!

According to the government, only 24% of women and 37% of men take enough exercise to get any benefit from it. There are so many reasons why the rest of the population don’t:

‘I just don’t have time for exercise,’ is one of the main excuses Exercise Professionals hear regularly. Others range from ‘not having the money, to being a parent, to being too old, unfit or just ‘not being built for exercise’. The best one I’ve heard is: ‘My Therapist told me not to do anything active before midday.’ And this person wondered why she felt sluggish, over weight and grumpy (not surprising if she paid for advice like that!)

If we’re honest, yes it’s often hard to find the time to exercise. There’s always the juggling act between busy lives, work, family, friends and the increasing challenge of actually getting from place to place. Plus, if you consider our unpredictable weather, economic climate and stress involved in our daily existence, there are numerous barriers to doing any exercise at all, let alone anything of real benefit.

How many of us use the weather as a real excuse for staying indoors to watch TV or surf the net whilst reaching for a drink or snack? In the UK, this means that we can use our changeable climate as a pretty good, regular excuse for avoiding leading a healthy and active lifestyle.

So, what’s the solution? The answer generally lies within ourselves. We can’t stop the rain, nobody can magic more time out of the day and most of us can’t see a sudden upturn in the economy, but we can change the way we tackle the situation we find ourselves in. Applying a positive approach to exercise can help us realise that the only person stopping us from doing it is ourselves. If we accept that, then we can start to make some changes and progress. It’s all down to how much we want it.

As a Fitness Professional, yes, I can tell you to turn up to a Fitness Session, I can motivate you to do your best whilst you’re there, and I can find fun ways to help you achieve your goals, but I can’t do the session for you. I can’t change how and where you live, what you do for a living or where, but I can give you ideas about how you can build exercise into your day and how good you will feel as a result. I can’t stop you turning on the TV, sitting at the Lap Top or filling your fridge with snacks, but I can tell you that anyone can make a choice about whether to turn it on, grab it and or put it in their mouths! That choice is yours. Exercise can be done in the smallest of spaces without any equipment. All you need is some knowledge, creativity, determination and self-discipline. So, yes we can all find the excuses, but equally, we can all make a choice:

We can change our mindset. We can look for the opportunities and we can get back in control of our situation, make the time and commit to a challenge.

If we have children, can we take them on a power walk or jog with us? Or may be they could cycle alongside? If they’re younger, think of the workout of pushing a toddler in a buggy, think of the workout if you have two, better still if you live near hills! Think of the experience you’d be giving your kids. Think of the example you’d be setting them from an early age. Think of the bonding experience of surviving the elements and the seasons, all the things you see, hear and witness en route.

We don’t need to join a gym: It costs nothing to go for a walk or a run (just a pair of trainers, some kit and an imagination). It costs nothing to use our own (or a friend’s) body weight to exercise at home or in the park. It isn’t that expensive to buy a bike, especially if its second hand. Set yourself a goal. Start small and realistic, and gradually increase what you do and when.

Consider walking, cycling or running to and from work, to and from the shops, to and from the School, the station, the bus stop or even the pub! Park the car away from home, away from the office, away from the School and walk. Get off one destination earlier, and walk or run the rest. Ask your workplace to install changing facilities or seek some out nearby. Is there a Leisure Centre, a local Club, another office facility, even a Service Station you could use? All you really need is some water and a towel! Spare clothes and small wash kit can be carried in a rucksack: Get used to not looking perfect. Get used to improvising. Look for others to join you. Many Councils are backing running and walking Clubs. Simply ask them what’s on offer and join in. Use networking sites to find others who may want to share your active lifestyle. Get active on Running4women!

Yes it takes a little bit of extra planning, yes, it may mean getting up slightly earlier, or getting home slightly later, but it can be done.

Remember, exercise can take place in the smallest of spaces, and skin is waterproof: As long as you can dry off quickly afterwards, then you can exercise in all weathers. Look at it as a challenge. Enjoy the Seasons, the conditions and the variety. At least no two outdoor sessions are ever the same, so boredom is not an option. In the UK, weather and its variety is the spice of life. Make exercise part of yours.

Annie Jack is a Personal Trainer, Sports Massage Therapist and British Military Fitness Instructor. Annie makes numerous people feel good through exercise.

Winter Is Coming

Peter — Fri, 07 Oct 2011 11:27:10 +0000

Winter is coming…………….

Ok, so a month ago I folded away my summer kit and started to dig out the running tights, jackets, log sleeve tops and even had the hats and gloves ready in my running draw. It was mid September and autumn was on its way. Then last week I was frantically trying to find my shorts, vests and sun cream, as it was nearly 30 degrees again at the start of October!
Madness, and no wonder us Brits spend half our lives talking about the weather. If you ask my dad what’s the weather going to do later, he’ll say “clearing up”, and to be honest I think he’s always right.

However, the reality is that the mad British winter is on its way and us runners need to get organized. There really is so much to think about at this time of year. What kit will I need and will the colour of my new tights match my favourite running jacket? Have I got a pair of trail shoes for when the park and paths get a little muddy, and where did I leave my reflective top and flashing running light? That’s right, the clocks go back soon and it will be dark by 5pm! God this is all so depressing isn’t it, and I’ve got to start thinking about Christmas presents soon as well…..!

It really is the time of year where you could start to slip into those bad habits. Its raining outside so I wont bother with that run today, or its quite cold actually so I think I will run tomorrow. Some of us will even find it a chore to get into the car and run on the treadmill in the gym. It’s all just too much.

But is it really? To be honest we see it totally differently and its time to get excited about the changing seasons. Lets make some plans and set some new goals. Lets also try a few things that are maybe new to our running mix.

First of all, have you got the right kit for all winter weather? Yes those base layers, long tights, visible running jackets or gillets and the all important matching hats and gloves. Be safe, seen and be warm this winter.
Are you going to make it to the park if its wet or icy, well you might if you invest in a pair of quality trail shoes? Have a look at what the brands have on offer and treat yourself to better grip, support and maybe even a waterproof Gortex option.

Have you joined that running group, club or set up some buddy sessions. You know you are far more likely to leave the front door if you run with friends this winter. It’s certainly much safer when running in the dark. There really are so many running groups out there these days. Have a look online or maybe ask around on the running4women community.

Set yourself some short term and long-term targets. The bigger long-term target might be a 10k, half or full marathon next spring. Have you entered it yet? Don’t get caught out guys, the best Spring 2012 races are already selling fast………….get that entry in and put the date in the dairy. This is now your main long-term goal.
Have a look at the local 5k Saturday Park Runs and maybe a goal for December and January. Perhaps it will be your first trail race or a 10k. Whatever it is, be excited and put it in the diary. We certainly recommend a 5k once a month to keep you motivated and focused.

Finally, look forward to some of the inspirational moments the winter can bring. Running through the frost in the park, seeing your own breath or the mist lifting, splashing through the puddles and that warm glow as you return to the indoors knowing you are a real runner who loves all seasons.

Have fun guys and stay safe…………………….

Phoebe & Nick

www.runningwithus.com

Marathon Training Advice – Part 3

Peter — Fri, 07 Oct 2011 10:19:55 +0000

Drink more water:

Water is the body’s most important nutrient. It provides the medium in which most of the body processes occur. You need to get used to drinking water regularly throughout the day. Consider taking a bottle of water to work and sipping small amounts every 20-30 minutes. It is often best to drink a pint of water 60-90 minutes before you run and even take sips in the 30 minutes prior to starting. As a rough guide try to drink half a pint of water for every 30 minutes of running.

One of the main reasons for “hitting the wall” in a marathon is dehydration. Learning to drink on the run will prevent this. This will need to be practiced in training. Many runners are frightened of drinking on the run for fear of a stitch or cramp. With practice, your body will overcome this potential problem.

Many runners use carbohydrate drinks in a race situation. Many race organisers supply these along with water. Be sure to have tried these in training before using them in a race.

Carbohydrate drinks have important benefits. They often contain the vital electrolytes lost from the body by sweating and can give your body that extra boost needed to perform well as the race continues. The loss of sodium, magnesium and potassium often causes cramps and other problems.

To summarise, here are the ground rules as far as water is concerned:

Drink water all day.
Carry bottles with you and sip every 20-30 minutes. This essential as race day draws near, especially if you have travelled.
Drink a pint of water before you run and half a pint for every 30 minutes run.
Learn to drink on the run in training.
Experiment with carbohydrate drinks in training NOT in a race.

Heart rate and training.

The best marathon runners in the world have a resting heart rate of less than 50 beats per minute and sometimes as low as 40. During the marathon, however, their heart beats much faster and often nearer to (or even above) 180 beats perminute.

A top marathon runner’s beat pulses over 22000 times in a race. The heart is the one muscle in your body that will never lie. It serves as a barometer for the rest of the body, telling you how hard you are exercising, how fast you are using up energy and even your emotional state. It weighs all of these variables together and then comes out with a sigle number to report you overall condition.

A heart rate monitor is, therefore, worth serious consideration if you want to train,exercise and rest correctly in preparation for your marathon performance (link to shop)

A heart rate monitor will give you information immediately during training or competition. It can also be used to monitor your recovery on a rest day. It is often said that a heart rate monitor is like having a portable full time coach attached to your body. This is provided you listen to your body, accept the information the heart rate monitor provides and train accordingly.

The three most important variables in designing a training programme are; frequency,duration and intensity. The first two are easy to observe but the third can be elusive without a monitor, because your heart rate response to exercise changes as you become more aerobically fit.

As a rough guide, the average adult’s maximum heart rate is 220 beats per minute minus age. For example a thirty year old male should have a maximum heart rate of 190 beats per minute. Training for the marathon will need to be completed at a heart rate that varies between different percentages of that maximum number. A long steady run might be completed at 70% of maximum heart rate as an overall average. This amounts to an average heart rate of 154 beats per minute for the duration of the run. Wearing the heart rate monitor would allow close adherence to a 70% target. This is a basic example of the help a monitor can provide. There is more information on Heart Rate Monitors elsewhere on this site.

Marathon Training Advice – Part 2

Peter — Tue, 04 Oct 2011 10:37:18 +0000

Avoiding Injury

The following factors might help you avoid injury:

Training surfaces:

The ideal running surface is soft level and allows good grip. You should only incorporate hills gradually into your route – 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 each week you do on the road.

Training Shoes:

The technology of running shoes is advancing all the time. Everybody has inherited a different foot plant and running style, and there are now categories of shoes made especially to suit your particular gait and motional tendencies.

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 staff who are trained to deal with this and perhaps even foot plant analysis machines. Do not buy shoes just because the advert or your friend says they are great. Try on at least three or four pairs, preferably from different manufacturers. Only after jogging outside – on a treadmill or around the shop – should you make your choice.

Expect to pay between £50 and £85, and remember – most shoes will last between 500 and 800 miles before they wear and, therefore, lack the cushioning or support needed to combat the risk of injury.

Training Kit:

Investing in the right running kit will help keep you comfortable and safe and help avoid injury. There are now many excellent performance fabrics on the market designed for active wear, but do seek professional advice form a specialist shop. You should dress to run using a layering system to allow for different conditions. The running body warms up quickly, so do not overdress or you will find training a struggle.

Always be seen – have reflective strips and bright colours. Remember cars and bikes come off better when colliding with runners! Thin gloves and a hat are essential items for our climate.

Training methods:

Injury often follows a sudden increase in training volume or speed. You programme should allow for a gradual progression in both pace and distance. The distance of your 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 to adapt fully and safely. An athlete who has started her programme early, who progresses carefully and is always patient, is less likely to pick up an intrinsic overuse injury.

Stretching:

The patient process of stretching and learning to stretch properly is vital in the battle to avoid injury. Stretching is not something that most runners enjoy or do willingly. When executed correctly however, it can help relaxation, avoid stiff muscles after training / racing and prevent injury or breakdown. In the long term this allows better training and increased athletic performance.

How many of us find time to run for up to an hour or two a day yet never have time to stretch for 5 – 10 minutes before and after a run? Many of us associate stretching with pain and are further put off by not knowing quite which stretches are right or wrong. Added to this, there are different types of stretches and lengths of time a stretch could or should be held for. For best results, consider the following:

Learn and practice the stretching techniques advised by coaches, health and fitness professionals, physiotherapists or sports therapists

Warm up with jogging or another cardiovascular exercise for at least five minutes before stretching. It is then time to complete a series of safe stretches, ideally holding each one for at least ten seconds You will find a good stretching programme on this site

Now commence your run / race.

After completing your run or race again spend time stretching, again holding the recovery stretches for longer – 30 – 60 seconds is ideal. This will reduce muscle soreness and promote recovery by re-aligning muscle fibres.

Assume any stretching position slowly. Never bounce or force any stretch and only stretch the muscle to the point where you feel tightness. At no time should the strtetch cause discomfort or pain. Alternate the muscles that are stretched.

Rest:

Rest and recovery are just as important as training. One without the other will certainly lead to poor performance. During any phase in training do not be afraid to take a day off – if your legs are feeling particularly sore, you feel sluggish or tired, have not slept well or are simply due to take a day off according to your programme. With all training, trauma occurs to muscles at a microscopic level, with minor tears of fibres. Without rest, this damage will increase until a major tear is inevitable. Without recovery, the body will not progress and performance cannot improve.

Sports massage / sports therapy:

Prevention is always better than a cure. There are many ways that sports massage / therapy can reduce the risk of injury. These might be:

By flushing and eliminating waste materials and debris from tissue damage or inflammation that arise when training hard. Massage techniques have a pumping effect, stimulating the circulation of blood and so increase both the supply and removal of substances at a cellular level. Toxins produced in training are, therefore, filtered out of the body, so aiding recovery.

As discussed before, microscopic tears of muscle fibres occur when training. Because of this, some bleeding will take place and scar tissue formed. This is all normal, but when too much scar tissue exists it will not breakdown naturally. Scar tissue will then restrict the muscle or connective tissue (tendons / ligament) and eventually cause poor performance and further injury. Massage techniques can easily be used to “break” these areas down before becoming a problem.

Muscle flexibility will often be increased by massage techniques that draw tissues apart in all possible directions. This will increase flexibility and range of movement, allowing a stretching routine to achieve better results.

Injury Occurrence:

Many people will profess knowledge of sport injury treatment, often with little or no genuine experience. Never accept as a final opinion the advice of a non-runner.Turn for help to somebody whom you are sure has running expertise. Consider thefollowing options:

Your advisor should be qualified. Sports physiotherapists, osteopaths or sports therapists could all help. Do not just pick a name out of Yellow Pages. Ask friends or fellow runners form local clubs whom they have turned to for help. Somebody will know an expert in your area.
The advisor should ask about your training and background and assess your posture and body mechanics before giving any treatment.
Be sure the advisor understands how important your running is to you. If they also run, this should not be a problem.
The advisor should not be too expensive and must be insured. Do not be afraid about both of these points prior to treatment.
Follow the advice given, but also discuss it with friends. If you are unhappy, get a second opinion.
Make sure it is the cause, not just the effect, which gets treated. If not, the injury will recur when training resumes. For example, if the cause was wearing old shoes and building up your mileage too quickly, buy a new pair of shoes and resume with a sensible progression.

Nutrition:

Unless you are seriously overweight it is unlikely your diet will have to undergo drastic restructuring. There are several key questions that should be answered before you start training:

Do you have breakfast? If yes, what do you have?
Are you tired and feeling hungry by the time you run in the evening?
Are you eating the right variety of foods for correct nutrient intake?
The training required to run a successful marathon combined with your body lifestyle will increase your metabolic rate. As a consequence eating three square meals a day with long periods in between without any energy intake will lead to low blood sugar levels and tiredness as the evening draws closer.

If you train in the evening your run will then suffer or you will simply not run at all. Sensible snacking throughout the day is vital. Consider slightly reducing the size of your midday and evening meals and snacking between all meals. Research shows that eating little and often is best for runners. If you are training regularly and are at the stage where your long runs are getting near to two hours, intake of carbohydrate – and at the right time – is essential.

Some runners actually “hit the wall” in training due to muscle glycogen levels falling on a daily basis without ever being fully restored. Glycogen is a vital fuel for distance runners. Stores of it are refilled from carbohydrate in your diet.

There are a number of good nutrition tips to note:

Be organised. Plan when and what you are going to eat and build this into your daily routine.
Eat little and often. Frequent snacking will avoid low blood sugar levels. Take carbohydrate snacks to work with you. Avoid high fat snacks such as chocolate, crisps, and donuts. Bananas, bagels, low fat crisp breads, plain popcorn and fruit are excellent choices.

Use your three main meals as a chance to refuel fully. A good breakfast is vital. Try to include cereal, toast and fruit (use skimmed or semi-skimmed milk). You should include pasta, rice, baked potatoes, vegetables, fruit salads with your other two main meals. This should give you all the carbohydrate and nutrients needed to remain healthy.

Keep a balance in your diet. Although we have stated the importance of carbohydrate, do not forget protein and fat. Both are essential for good health. Fats can be just as important as vitamins and minerals. Certain essential fats-found in nuts vegetable oil and fish- are vital for a strong immune system. Protein promotes the growth of new tissue in the body and therefore aids recovery and repair when running.

Aim to get at least 60% of your energy from carbohydrate. The remaining energy should be provided by equal portions of fat and protein.

Try not to use any supplements. Pills cost a small fortune and are used by many athletes to supplement their diet. It is worth remembering that very high intakes of some vitamins and minerals can be harmful to the body. If you eat a balanced diet with plenty of fruit and vegetables you mineral and vitamin intake should, in most cases, be excellent.

By adding large quantities of supplements to a balanced diet, in an effort to replace vitamins and minerals lost in training, you are really guessing the required amounts- and so run the risk of overdosing! It is always best to get the vitamins and minerals you need from the food you eat. Only in rare cases are supplements really needed. Advice is then best taken from you doctor or a qualified nutritionist.