Marathon Training Advice Part 2

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.

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.

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.

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.

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

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 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.

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.

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:

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:

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.

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.