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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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006 The UltimateGuide To MaraThon r
The fact that yourereading this book meansyouve already taken thedecision to run a marathon
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The UltimateGuide To MaraThon runninG
First step
Marathon runnings allure has
grown inexorably in the past
20 years. Whereas, in the
early 1980s, there were only a handful
of big city races, now you could run a
marathon every weekend pro
you were willing to travel a bit
the classic 26.2-mile distance
have captured peoples imagin
quite as much as it has is someof a mystery, particularly to pe
who have never run one. But fo
anyone crossing the marathon
line for the first time, its that v
action that defines the whole m
experience. Running a marath
undoubtedly an emotional exp
it unites people in a sense of r
achievement; it is a true physi
and its something that means
to so many. Its difficult to captu
these feelings in a book, but, hby the time you finish reading
advice, tips, hints and informa
this publication, youll have ga
an appreciation of just what ru
marathon really means.
We are differenT, in essence, froM oMen. ifyou WanT To Win soMeThinG, r100 MeTres. ifyou WanT To experiencesoMeThinG, run a MaraThon
emil Zato
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008 The UltimateGuide To MaraThon r
Running a marathon isas much about thetraining as it is aboutthe mental focus
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010 The UltimateGuide To MaraThon r
Why are youdoing it?
MoTivaTion n hisTory n CoMMiTMenT n Goals n ChallenGes
What a
marathon isnt
a mt t t t pk
t t g . a mt 2
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b w.
every year, the number of
marathon races and people
completing marathons increases.
According to official statistics from
the London Marathon website, the
number of finishers in the 2008 race
was 34,420, a far cry from the 6,500or so who completed the first London
Marathon in 1981. Then, there were
very few marathons around the world:
today, theres a marathon in every major
city and a few more beside. There
are mountain marathons, midnight
marathons, desert marathons and arctic
marathons. Some of these challenge
the realms of human physiology to the
extreme: its hard enough running 26.2
miles without having to do it in the
desert sun or sub-zero temperatures.
For the sake of argument, lets say
that you have entered something a little
more standard or at least as standard
as running 26.2 miles can ever be.You
might be running London, Paris, New
York, Boston or Chicago, one of the
marathons that come steeped in history.
Youll probably be asking yourself
why youve en tered. For some
reason, the marathon has appealed
to you.You might be wanting toemulate a friend who took part in
one last year; you might want to
experience the challenge and push
your body to its limits; or you might
be one of the thousands of people
running for charity to raise funds for
someone you know. Whatever your
reason, youll need to understand
the fundamentals of what running a
marathon means what a marathon
is (and isnt); what training for a
marathon can do for you; what it costs
you in time and money (and how it
affects those around you); and what
goals youll be setting yourself from
now until you step on the start line.
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012 The UltimateGuide To MaraThon r
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The UltimateGuide To MaraThon runninG
You donT run
26 Miles aT five
MinuTes a Mile o
Good looks an
secreT recipe
Frank Shor
Th had to b sombody to blam
fo puttig millios of popl though
th pai of uig a maatho. Fo
th fist vidc, you d to wid
to 500BC ad Phidippids, a Gk
soldi, who, lgd has it, a with
th ws of a battl fom th plais
of Maatho to th City of Aths,
which was just ud 25 mils away.
H fiishd th distac, maagd
to cough out th wod iki (victoy),collapsd ad pomptly did ot a
gat advt fo uig a maatho.
At th fist mod Olympics i
1896, officials hld a maatho to
commmoat Phidippids u. Th
distac was 24.85 mils ad was wo
by Gk Spiido Louis i just ud
3 hous. It wast util 1908, with th
Lodo Olympics, that th mod
distac of 26.2 mils cam ito big.
Ogaiss watd to stat th ac at
Widso Castl ad d it at th Whit
City stadium, 26 mils away. Thy
th addd 0.2 mils so that th ac
could fiish ight i fot of th oyalfamily ad so th official distac of
th maatho was chagd fom 24.85
to 26.2 mils. So you ow kow who to
blam if you suffig i th last mil.
THe FIrST
MArATHOn
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014 THE ULTIMATE GUIDE TO MARATHON RU
No matter what standard of runner
you are, whether youre aiming for sub
3 hours or sub 5 hours, theres onething that unites us all and that is the
challenge of completing a marathon. Its
not a challenge to be taken lightly. Break
it down and youll see what I mean. If the
furthest youve run is 10k in a race, then
a marathon is four times longer (and
then some); if youve already been lucky
enough to complete a half marathon,
ask yourself whether you could have
carried on for another 13 miles: I bet the
answer would be no. But dont worry. By
the time youve finished this book, youllbe able to and, hopefully, have room
to spare. The point here is dont under-
estimate the challenge of running 26.2
miles. Even experienced marathoners
sometimes get it wrong.
THE CHALLENGE
THE
COMMITMEN
DECIDEWHA
TYOURMAR
ATHONGOALIS
ANDSTICK
TOIT.ITMA
YBETHATS
IMPLY
COMPLETIN
GTHERACE
ISYOURGO
AL,
ORYOUMAY
HAVEA PAR
TICULARTI
ME
INMINDOR
SUMTHATY
OUWANTTO
RAISEFORC
HARITY.WE
ALLHAVEG
OALS
THATAREP
ERSONALT
OUS DON
TGET
DISTRACTED
BYWHATAN
YONEELSE
IS
DOING.STIC
KTOYOUR
GOALANDL
ET
THATGUIDE
YOURMARA
THONJOUR
NEY.
Everyones heard of thephrase no pain, no gain.
Well, every runner will tell
you that running is sometimes
painful and theres no
denying that the marathon
is right up there in the
pain stakes. The tri ck is to
minimise the pain by laying
down a firm foundation.
DOES ITHURT?
The thought of running miles is bound to make
nervous. But those nerv
and dealing with them
all part of the challenge
Positive nervousness is
gets you going: the adr
pumping around your b
come race day will help
you to the finish.
WILL I BE NERVO
The answer is a resoundingyes providing you have done
the homework. If you have
put in the training for your
particular goal, eaten and
drunk appropriately, paced
yourself correctly and if you
think you can do it, then, yes,
you will make it.
WILL I MAKE IT?
Thats a bit like asking how long is a piece
of string?. Most people will have a target
time in mind whether you achieve that willdepend on a whole host of factors, not least a
sprinkling of runners luck come race day. No
matter how prepared you might be, there are
things beyond your control. If you dont like
running in the heat, for example, then youll
have to hope for rain.
HOW LONGWILL ITTAKE?
Why do you think that thousands of peo
come back again and again to run the
distance around the world? The marathois an experience like no other. Thousan
of spectators will cheer you along the ro
helping propel you to the finish. Most p
say theyll never run another one when
finish their first and yet, often, theyre b
for more, sometimes only six weeks late
WILL I ENJOY IT?
The fact that youre reading this book is evide
that youve already at least committed to the i
of running a marathon. In fact, most of you wil
probably have already gained a place in one
many marathons around the globe.
This is a great start. Now all you need to do
is complete the weeks of physically demandi
training, the abstinence from alcohol and swe
treats, and the stressful build-up, and put your
through 26.2 miles of running come race day.
And yet, if it was that easy, wed all be doin
thered be no challenge and people wouldnt
admiring (and often incredulous) looks when
you get out your finishers medal to show them
Lets be clear: marathon training takes a lot
commitment. Its not just physically demandincan also place a strain on your family life and
life. Even a schedule for a five-hour runner re
that you build up to training four times a wee
long runs of two to three hours at the weeken
several week-day efforts.
But you dont have to change your life. The
training programmes are the ones that work w
your current circumstances not against them
you fancy a glass of wine with your evening m
and youve put in a good training session, wh
reward yourself? Everything in moderation is
best way to view it.
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
THEULTIMATEGUIDE TO MARATHON RUNNING
TOP FIVETHINGS TOCONSIDER:
HOW MUCH TIME DO I
HAVE TO TRAIN?
Look at your schedule: when
is the best time for you to run
that isnt going to compromise your work
or those around you? If youve got young
children, it might be easier to go out
early at the weekends or after theyve
gone to bed. If you do shift work, can
you run before you start?
HOW CAN I MAXIMISE MY
TRAINING TIME?
Some people think theyll
struggle to complete their
training programme because theysimply havent got enough time.
But, where theres a will, theres a
way. Can you run to work? Can you
run at work during lunch? I know
many a teacher, for example, who
uses their free period to fit in a
quick session.
SHOULD I CHANGE
MY DIET?
No, you just need to pay
more attention to it: you
certainly dont need to start downing
platefuls of pasta in order to increase
your carbohydrate intake if youre
still four months away from race day.In the same way you wouldnt expect
a Formula 1 car to run on four star,
dont expect your body to perform
on junk food.
WILL I FIND IT TOO HARD?
Not if youve put in the
preparation thats right
for your desired goal. If
you fly in on race morning from
holiday, having run no further than
to catch a bus, then, yes, you might
find it too hard. Be prepared.
HOW CAN I INVOLVE
MY FAMILY OR
LOVED ONES?
Dont run in isolation. Let
people around you know what youre
doing. Get your partner, kids or friend to
hold your drinks bottle during the race
or be your official kit carrier. A problem
shared is a problem halved: they might
not be able to run the race for you, but
having them on board, mentally if not
physically, can be a comfort.
1
LIKECHOCOLATE?WHYNOTTRY
SUBSTITUTINGYOURCURRENT
FAVOURITEFORA HIGH-PERCENTAGE
COCOABRAND?THEHEALTHBENEFITS
COMEFROMCHOCOLATESCOCOA
CONTENTNOTFROMITSDAIRY
CONTENT. RESEARCHHASSHOWN
THATTHECOCOAINCHOCOLATEIS
ARICHSOURCEOFMINERALS,IN
PARTICULAR,MAGNESIUM,POTASSIUM
ANDCOPPER. THESENUTRIENTSHAVE
AVARIETYOFROLESINTHEBODY,
ESPECIALLYCRITICALFORATHLETES,
INCLUDINGENERGYPRODUCTION,
MUSCLECONTRACTIONANDBLOOD
CIRCULATION.BUTALWAYSTRYTOOPT
FORBRANDSTHATHAVE50% COCOA
CONTENTORMORE.
If youve got a busylifestyle, family or ademanding job, findways of maximisingyour training time
2
3
4
5
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016 TheUltimateGuide To MaraThon ru
FIVEGOLDENGOALS
To iMprove your fiTnee wt t t,
t t tt. T
t tt g
mt w m t
w t w t.
to raise money
for charity.W
vd
g j
v 85%
d ug
u 1800 gd
.
To celebraTe a
MilesTone. Wt
t 40, gt m,
gt w j,
g mt t w
t t g
tg t m t t gtt
x t .
to be part of a
team.W
c d
w
u jg u wk
gu, g
ud g
g x v
To break records.
y t t
p r h
G: t t
g tt
g mt jt t
t t.y t tt
w,
t mt tt
t wt m tt
w. a t
m tm t t
w tm.
WhaT are
your Goals?Goalsare a verypersonalthing:
w m b
m m
f
cud b
cm
f .yu
cud b
m-bd
cud b m
cm c
c. s
w
f d
m?
1
2
3
4
5
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STeve
edwar
Forty-six-year-old
sv ew knw bunnng g. af cp
h f hn g 18,
wng h nv un n
n, sv chng h n
hf h ugh nu
unnng chng.
The first was to become the yo
person in the world to run 100
marathon races, which I achiev
age of 28, in 1990.The next cha
was to break the world record
completing the most official mraces in one year, which I did b
running 87 marathons in a 12-m
period between 1991 and 1992
breaking a bone in his ankle in
Davos marathon, but still finish
Then the final challenge [ong
was to become the first person
world to run 500 official marath
in an average finish time of sub
On April 11th 2010, Steve c
the finish line of the Connema
Marathon in Ireland to not onl
complete his challenge 2 yea
than expected but did so with
staggering final average finis
of just 3hrs 18min 18sec. Stev
on average, run a marathon e
days for the last 22 years. All
equates to running 13,100 mi
7min 34sec per mile which m
by far the fastest in a very exc
group of just over 50 athletes
wide who have completed 50
marathons or more. The statis
that hes not only the UKs lead
serial marathon runner but ar
one of the most prolific in the
SteveS top tip: i never Sh
My daily TraininG reGiMe. There
probably TiMeS when iM Tired, Sa
a hard day aT work, or The wea
really bad and iM TeMpTed To T
exTra day off, buT i never Give in
Not everyone can put10 marathons in 10 daysback to back like SteveEdwards, but consistenttraining is vital
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
018 THE ULTIMATE GUIDE TO MARATHON R
HOW TO CHOOSE
THE RIGHT RACE
IF YOU WANT A PASTA PARTY THAT
REALLY DELIVERS, CHECK OUT
JAMAICAS REGGAE MARATHON,
USUALLY HELD IN THE FIRST WEEK
DECEMBER. HOTELS ALONG THE NE
TOURIST STRIP TRY TO OUTDO EAC
OTHER WITH FANTASTIC SPREADS.
THE FOOD IS EXCELLENT, ITS FREE
COMPETITORS AND THERES PLENT
OF IT, ALL ACCOMPANIED BY SOME
TRADITIONAL REGGAE MUSIC.
3)MAKING YOURCHOICE. QUESTIONTO ASK:
Is cost a factor?
Do I want to travel?
What will the weather be like?
Can I take my family?
What time of year is it?
Do I have any other commitm
Whats the course like? Terrain? H
Can I enter easily?
Does it have an Expo?
Is it well-organised?2)SMALLERRACES
These are going to
have less than 2,000
competitors, are often
held in smaller towns
or cities, and are more
intimate affairs. They
usually have fewer elite
athletes at the sharp
end, but may offer a
more picturesque route
or other advantages,
such as not having
to wait 15 minutes to
cross the start line.
The entry fee is likely
to be less and youll
probably not struggle
to get into the race.You
might not get the same
level of spectators, but,
often, even in these
smaller races, the whole
community gets behind
the race and theres a
really good atmosphere
come race day.
Choosing a marathon might be simple, particularly
if you want to do one thats on your doorstep. But if
youre not lucky enough to live in a town or city that
has its own 26.2-mile event, how do you go about
choosing a race thats right for you?
1)DO YOU WANT A BIGRACE OR A SMALLER ONE?
Pretty much every major capital city around Europe
has a marathon, as do many other cities aroundthe world.These big events are run like well-oiled
machines: there are thousands of competitors and
background support to make sure your run, and the
race as a whole, goes like clockwork.Youll get:
Usually sponsored by a large brand, these will be
located every one or two miles and will be helpful infuelling you around the course.They may even stock
sports gels, bananas or (strangely) baked potatoes!
Races such as the Virgin London Marathon, Chicago,Rotterdam,Berlin or Paris attract literally thousands of
competitors. If you want to share your pain with like-
minded individuals, then a bigger race is for you.
Someone once said a marathon is about 80% mental
effort.When you start flagging around the course,
what better lift could there be than thousands of
spectators cheering you along the way?
Theres nothing worse than thinking youve clocked
a personal best only to find out that the course was50 metres too short. Larger races will be ratified by
a governing body and are almost guaranteed to be
pinpoint accurate.
Although these tend to differ largely in standard,
many of the larger marathons have a pre-race pasta
party, which you may or may not have to pay extrafor. These are great for swapping pre-race stories,
injury fears and running advice.
A. DRINKS STATIONS
B. LOTS OF COMPETITORS
C. SPECTATORS
D. ACCURACY
E. PASTA PARTY
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020 The UltimateGuide To MaraThon r
Its important that you makethe right choice of footwear
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EssEntialkit guidE
no book on marathon running
would be complete without
a chapter on what to wear.
But this isnt about fashion, its about
finding the shoes and kit that
right for you, and that will makwhole marathon experience o
remember. Pity the r unner wh
the wrong shoes over 26.2 mil
Your shoes and kit are ultimate
down to personal preference,
this chapter, we lay down som
rules for choosing the r ight ru
shoes and what youll need to
youre preparing to run a mar
no matter what weather condi
or temperatures you find your
training in.Youll learn the diffbetween pronation and supina
the characteristics of various s
categories and which clothing
work best in what conditions.
complete guide to choosing y
marathon kit!
Your ChoiCe oF runninG Shoe Can MaThe diFFerenCe BeTWeen haVinG a Goor Bad eXPerienCe and WheTher or n
You STaY heaLThY or GeT inJured
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SHOE CHOICE n OFF-ROAD n KIT n COMPRESSION n PERIPHERAL
The beauty of running is that,
no matter what distance youre
attempting, its about the least
complicated sport you can get.We can all
run we might not all be able to run fast or
for long, but we can all do something that
approximates to a running action. And, if
you can do that, youre on your way!
However, before you start a training
programme, its important to buy the
right running kit (clothing, shoes andperipherals) so that you dont feel
uncomfortable when you start to rack up
the mileage particularly in your
marathon training.
Your first consideration should always
be your shoes.With so many different
brands and varieties available, its easy to
be blinded by science. In this chapter, we
outline some of the things to look for when
buying a pair of r unning shoes. Remember,
youve got 26.2 miles to run: making the
wrong choice, buying ill-fitting shoes or
not listening to advice wont just cost you
lost time in a marathon, it could mean the
difference between running injury-free or
not being able to run at all.
While your choice of running clothing
might not be quite as critical, things have
moved on a long way since the days
of only cotton T-shirts being available.
Todays running clothing is made from
some of the most advanced fabrics known
to man. There are jackets made of fabrics
that are impervious to water, but still let
the body breathe; there are tops that are
so lightweight they can be folded into a
trouser pocket; and there are even tops withair chambers that can be inflated when the
temperature drops. To put it bluntly, if you
can think of an application, then theres
probably a piece of running clothing that
will do the job.
While you can make do with any clothing
that feels comfortable, you wont want the
uncomfortable feeling of a water-logged
T-shirt weighing you down or some old
shorts chafing the skin between your legs
particularly if youre on a long training run
or during the marathon event itself.
Buying the right kit can make your
marathon journey just that bit more
bearable and believe me when I say
youll want all the help you can get!
Things To
Think abo
Some of the factors that y
should consider when bu
clothing are:
lits ability to move freely
your body.
lthe fabrics wicking abil
lhow lightweight it is.
lwhether the waterproof c
remains waterproof durinmost miserable weather.
lstyle what does it look
Dont base all your deci
on aesthetics, but, equa
want to look and feel go
WhaT To Wear
What you need(essential):
n Running shoes
n Socks
nWindproof/waterproof jack
(preferably breathable)
n Long-sleeved top
(especially for winter)
n T-shirt
n Shorts (with inner brief m
n Sports bra (women)
What you need(desirable):
n Breathable jacket
n Running tights
n Hat/gloves
n Thermal top (breathable
and worn next to skin)
What you need(optional):
n Compression clothing
n Sunglasses
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Choosing
your shoes
T
he first thing you should do is visit a specialist running retailer who
able to impart independent and knowledgeable advice. Good runn
staff will, most likely, ask you whether youve run before, how manyyou plan to do and what type of surface youll be running on.The answers
questions can help them to steer you in the right direction.
Many of these retailers may also offer some form of running analysis,wh
your style is analysed using a treadmill,a camera and computer. From this,
be able to tell what sort of runner you are and what sort of shoe you will ne
Running shoes fall into a number of categories designed for different r
types. Descriptors such as motion control,support,guidance and neu
all relate to shoe types and feature technologies that complement the run
style or gait or correct any imbalances.
Youll probably hear the term pronation bandied around in any conversatio
buying running shoes. Pronation is the rolling of the foot from heel to toe throu
foot strike. Pronation, in itself, is not a bad thing because it helps your feelegs absorb shock. However, excessive pronation rolling in too much
cause increased injury risks. Thats called over-pronation, and the answe
finding a shoe with good motion control or guidance properties.
A much less frequent problem is supination. Runners who do this tend
inflexible feet (and, often, high arches, too) and, when they land, their fee
make much of a rolling-in motion. The result is a lot of pounding force an
need a shoe with plenty of cushioning, or support, to absorb the shock.
Once youve established what type of shoe youll need, it comes down
choosing a brand. You may have a personal favourite, but its worth keep
an open mind about your shoe choice. Many runners experiment with di
brands and models until they find just the right fit, feel and functionality.
Ultimately, a proper fit is the most important step in finding the right run
shoe. A shoe that fits will be snug, but not too tight.
Once youve found running shoes that f eel right, walk/jog/run in them
as you can. Some stores have a treadmill, others allow a run around the c
and some dont let you do anything other than bounce up and down. But
important that you feel the shoes in action.
FirsT sTeps
Running shoes are, without a doubt,
the most important piece of kit
that any runner whether they are
just taking their first steps into the
sport or whether they are seasonedathletes can buy.
Your choice of running shoes
can make the difference between
having a good or bad experience,
running in comfort or pain and,
most importantly, whether you stay
healthy or get injured.
Shoe technology has improved
dramatically during my running
career: nowadays, there are shoes
for every foot type, every running
style and every terrain. There are
women-specific shoes, shoes for
pushing the pace there are even
shoes specific to treadmill running.
Every major running brand has a
wide range of shoes that cater for
runners of all shapes and sizes: all
you need to do is make sure you
buy the right ones for you.
Running shoes tend to be the most
expensive part of a runners outfit,
so its important that you make the
right decision about your footwear.
However, my first rule would be
dont buy on price alone.
If you opt for the cheapest
pair, regardless of fit, you will not
necessarily be getting the right
shoe for you; equally, buying the
most expensive pair will see you
rewarded with a host of technologies
that may or may not be suitable for
your feet or your running style.
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024 The UltimateGuide To MaraThon r
How mucH sHould you
expect to pay?
Few people need the most expensive shoes on the
market. The more efficient a runner you are, the
less likely you will be to need all the support and
guidance features of the top-end shoes.At the top end of the scale, shoes are likely to be
in the 100-125 bracket; a mid-price shoe will be
65-90; and the cheapest, under 60. Of course, if
you dont necessarily want this seasons colours,
and are happy to be wearing last years model,
there are a number of retailers who sell discounted
versions of what is, essentially, the same shoe.
Manufacturers tend to tweak their shoe ranges
twice a year. Its a bit like buying a car if you want
the latest model, youll pay the top price; if youre
happy to go for something thats been available for
longer, you could get a bargain.
How often sHould you
cHange your sHoes?
It depends on the brand, but the rule of thumb is to
change your shoes at least every 400 or 500 miles.
This means that, if youre running 50 miles a week,
you need to change your shoes at least every 10
weeks; run more miles than that and youll need a
new pair sooner.
When you begin your marathon training, youll
probably be completing mileage that youve never
done previously no matter what your race goal.Running shoes were not meant to last indefinitely:
not only do the technologies have a finite life, but
exposure to the elements (mud, water, snow) during
a typical English winter all take their toll.
Many people choose to rotate their shoes with
another pair i.e. have one pair for off-road running
and one for road running. This should extend the
life cycles of each pair.
Your shoes might not look worn out, but often the
damage done to them is on the inside, where its not
possible to see: they wont be able to provide the
same levels of support, cushioning or guidance. Not
replacing aging shoes can lead to problems, such
as joint pain, sore knees and foot pain.
your shoes MiGhT noTlook worn ouT, buT ofTenThe daMaGe done To TheMis on The inside
y
biomechan
wt g
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p
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THEULTIMATEGUIDE TO MARATHON RUNNING
THE OLDSHOE TESTTAKE A LOOK AT A PAIROF YOUR OLD SHOESTO SEE WHAT KIND OF
SHOES YOU NEED:
We can divide running shoesinto the following categories:
THE SHOE
CATEGORIE
Stand them on a level surface andlook at them from behind the heel.
If you over-pronate, your shoeswill show a slight inward lean.You need support or motioncontrol shoes if your feet rolltoo far. Many people makethe mistake of looking at wearon the outsole, at the outsideof the heel, and thinking theydont over-pronate. This wearis caused on landing and doesnot relate to pronation.
Under-pronation is when arunners foot does not roll farenough. If you under-pronate,your shoes will show a slightoutwards lean. Choose a pair ofcushioning shoes.
Correct pronation means therewont be any lean. Your feet aresaid to be neutral.You should
choose neutral shoes.
If you have run in supportshoes in the past, not had injury
problems and your shoes show nosigns of inwards lean, it probablymeans you do need supportshoes, but the shoes havesuccessfully prevented the over-
pronation in the past.
Neutral
These are for runners who are neutral or under-
pronate. Some shoes may also be suitable for
mild over-pronators. Under-pronators should
look for a pair of well-cushioned neutral shoes.
Motion Control
People who over-pronate
more severely and heavier
runners who over-pronate can
choose these shoes, which
provide extra support
and guidance.
Lightweight
For use in fast traini
racing, these offer le
protection th an regu
shoes. They are also
neutral or supportiv
Racers
Made for racing or v
training (e.g. track wo
shoes are very light,
limited protection. So
support for over-pron
Support
These have the same kind of cushioning
technologies as neutral shoes, but they also
have features to give extra support and
guidance to slow and reduce over-pronation.
Somnio
Pacemaker
Mizuno WaveAlchemy 10
Brooks
Ghost 3 SauFas
ASICKaya
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026
Ro running is on of th most
popur sports in th UK. Hunrs of
thousns of pop in up for ro
rcs ch yr n mny, mny mor
wi run on th ros to xrcis.But most of us who run rgury
so njoy tking opportunitis to run
off-ro for chng of surfc n
scnry. If w r ony hing on to
ightr tris, stnr pir of ro-
running shos wi usuy b fin. In
fct, mny of thm r sign in th
knowg tht runnrs ont stick
rigiy to th pvmnt.
But if you h for somthing
itt mor mning, or strt
putting in mor of your mis on thtris, it is oftn worth buying pir
of tri-spcific shos. Ths hv
grip tior to off-ro conitions;
thy so hv miso n uppr
sign to kp your foot stb n
scur whn th groun is unvn.
Runnrs cn so bnfit from turning
to off-ro rcs.Top British istnc
runnrs, from 800m spciists such s
Sb Co to mrthon gns such s
Pu Rciff, hv wintr on th
cross country.
But the diversity of off-road events is
now greater than ever. The distances
in off-road events are usually non-
standard, meaning you can just focus
on racing and not get too hung up
on the stopwatch. They are often
more undulating, which gives a greatopportunity for building endurance,
and running downhill is an effective
way of building fast, relaxed technique
and improving leg speed. Other events,
such as the GRIM Challenge, really take
getting muddy to new lengths. Fell races
take the hills to the extreme and ultra
events can give a different challenge to
those wanting to breakaway from the
more mainstream running events.
But, whtvr xprinc you
choos, th right footwr is ssnti.Fortunty, thr is wi vrity
of shos for f running n off-ro
rcs. Ths r ightr thn stnr
tri shos (though thr is ctuy
fu spctrum of shos vib) n
oftn hv owr-profi miso to
giv stbiity without wight.
Running n trining off-ro
shou b rgur prt of your
mrthon progrmm.
But whtvr you o, mk sur you
hv chosn th bst shos for your
ns to nsur you gt mximum
njoymnt from your run.
TRaIl/OFF-ROad SHOeS
HappylandingIf you want to know what type of runner you are, video analysis is a
great way of identifying your gait.
this isnt available, just get someon
watch how your foot lands to work
whether you are:
a rerfoot strker
This is the most commo way
to lad, o your heel irst beore
rollig up through the rest o your oot.
Rearoot strikers ted to have a slower
turover (the time betwee the oot hitti
ad leavig the groud), which could m
slower per-mile times.
TOp Tip: look foR moRe
cushioning aT The ReaR of The sho
absoRb The shock foRyouR heel.
a mfoot strker
T r r t
t t t tt t
t vr t tr t r
T q r t
t trr r t t jr
TOp Tip: look foR cushioning a
suppoRT aT The heel and The Toe of
The shoe.
a forefoot strker
This teds to be the category
most elite ruers all ito. fore
strikers have a ast turover, which mea
they ru aster their heels ever touch
groud. new shoes, such as the newto
have bee itroduced to ecourage rea
ad midoot strikers to ru o their toes
TOp Tip: look foR exTRa
cushioning in The foRefooT oR TRy
newTon shoes.
2
3
1
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THEULTIMATEGUIDE TO MARATHON RUNNING
INSTEADOFHAVINGONEPAIROFSHOESTOCOPEWITHALLSURFACESANDCONDITIONS,ROTATEYOURROADSHOESWITHATRAILPAIR. YOULLBEWEARINGSHOESTHATAREUPTOTHEJOBANDYOUWILLEXTENDTHELIFEOFBOTH.
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028 The UltimateGuide To MaraThon ru
Dressing forwarm-weather
running
When running wam wat,
t t clot ca lp yo taycool ad comotal.Yo wll d
l clot pap a vt o cop
top tad o a T-t. rmm to
wa c o at lat acto 15
o all pod aa o yo .
The TYpe abc y clt
a ma m ca al act y
cmt. Ctt a t avatag
bg ca a qck t ak
wat a y , bt t ta
t mt, wc mak t avya wt g xc. Al, ctt
T-t t av g, v
ttcg, wc ca ca cag
a, xtm ca, blg.
if Youa gg t wa ctt, t
bably bt t t lgtwgt
ctt bca a wav,
avywgt matal wll l avy
m qckly. Lgtwgt ctt wll
al ca l ta av abc.
WiCking fAbriCsa a altatv
to cotto.T a ma-mad
ac dd to daw wat away
om t to t ot ac
o tat t ca aly vapoat. T
ma tat clot tay lt ad
l dy. Compa tat pcal
clot wll alo cld
ot d at o t comot
o t , c a m t
o vtlato.Tccal clot
a lly to mo pv,o
t p to yo to dcd wt t
ta comot wt t x.
Dressing forcolD-weatherrunning
LAYering ist y to tay
comotal cold codto ca a tappd tw t lay o clot
ad act a lato.Yo ca ta lay
o a yo wam p.
MosT runnerst t lay
cl-wat g. stat wt a
lgt ba lay, ably a wckg
matal t aw wat away m y
by. it l b a g t bt t
t tgt tctv.T cl b a
c t vt, a lg-lv t,
g t ct.
The nexTlay cold a ltwt
lo-lvd top. i mld wat, t ca
yo ot amt. it a ood da
t a wc ac too ad t old t
looly ov t a lay o tat tappd
a tw t two lay wll cat
lato. i tm cold, o yo dot
wa a td lay, t cod lay cold
a ltwt lc.
Your Third lay t
wat. i t vy cl, wy, ag
wg, t a batabl, w,
wat-tat jackt. T l t
lly.
You MAYwat t wa lgtwgt tag
t lggg at ta t. T
ty y by wll t wat
ct. f xaml, y ca by
wat-tat t wt wat
a lc-l atclaly cl
wat. Aga, g t wat
ct, y ca t a a wat-
tat t t.
Modern runninG cloThinG has coMe
on leaps and bounds since The days of
coTTon T-shirTs. inTelliGenT fabrics can
help keep you cool in The suMMer
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TheUltimateGuide To MaraThon runninG
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030 The UltimateGuide To MaraThon r
Hats and glovesare a must in thecold weather, butyou may find thatyou overheat sobe prepared toderobe en route
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THEULTIMATEGUIDE TO MARATHON RUNNING
SOCKS
They might seem like the least exciting
accessory on the market, but wearing
the right pair of socks can make all the
difference to your marathon performance.
If you want to avoid blisters or at least
minimise the possibility of getting them
choosing your socks carefully should be
pretty high on your list of priorities.
Sock technology has come on in leaps
and bounds: todays high-tech running
socks have different material thicknesses at
key points and different fabrics where, for
example, you might need extra elasticity.
Youll want your socks to be lightweight theres no point carrying any extra weight
for 26.2 miles and youll want them as
cushioned as possible, particularly on the
heel and forefoot, which will see the most
action during the run.
Look for high-tech fabrics such as
CoolMax, a moisture management fabric
that helps move moisture away from the
skin and keeps your feet cool, dry and
comfortable. Some socks have a double
layer that helps prevent friction: the inner
sock wicks moisture to the outer cotton
sock, keeping the skin dry and reducing
the onset of blisters.
While most runners prefer a sock that
fits low around their ankle, increasingly
youll see runners wearing knee-high
compression socks (see Compression
Clothing).These are designed to reduce
calf and Achilles problems, and reduce
muscle vibration which can be excessive
through the course of the marathon distance.
HATS AND GLOVES
If youre training for a spring marathon, the likelihood is that youll
knocking out the bulk of your miles in the inclement weather that h
to typify a UK winter.
Given that the winter of 2008/09 was one of the coldest on record (
temperatures barely rose above freezing), youll be wanting to reachanything that helps protect you from the elements: after all, we lose m
our body heat through our heads, right? In fact although our head
are particularly sensitive to temperature changes no one body par
more heat than any other. Only about 10% of the bodys heat escape
uncovered head, much lower than the 40-80% we have been told (an
told others) since the army released the claim in a survival manual d
the 1970s. Still, wearing a hat can make a long run in the freezing co
bearable. Likewise, you might want to wear a hat with a visor in the s
to protect your eyes from the suns rays and to reflect the heat (provi
a light colour), although I tend to find that this makes me hotter and
my bodys capacity to sweat. Its also plain uncomfortable.
Gloves are very much a personal preference. But, for runners with p
circulation (and Im one of them), gloves are an essential part of a winwardrobe. Many people find that their hands heat up too much when
gloves and theyre forced to throw them at an unsuspecting friend or t
into their shorts (not always the most comfortable option). During the
race, youll have a fairly high core-body temperature and you may be
just a singlet and shorts. But as the race wears on and you lose energy
especially if conditions worsen (i.e. increased wind), your body cant
that higher temperature and you can become hypothermic. Some run
keep on gloves and a hat throughout the race to guard against that.
Contrary to popular belief, you dont lyour heat through your head, but runn
with poor circulation will welcome thewarming effects of hats and gloves in
Youll want yoursocks to belightweight andas cushioned
as possible,particularly onthe heel andforefoot, whichwill see themost action
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032 THE ULTIMATEGUIDE TO MARATHON R
SPORTS BRA
Like womens shoes and clothing, the science behind sp
bras has raced ahead in recent years.
Specialist bra manufacturers have worked hard to incr
the levels of support offered by their garments to preven
women from damaging their breasts during running.Yet its something of a surprise to find many women st
eschew a decent sports bra in favour of an everyday var
or, sometimes, nothing at all!
Research carried out by the Shock Absorber Sports
Institute (SASI) at Portsmouth University found that the
prospect of irreversible breast sag faces the 9.5 million
British women, out of the 12 million currently taking reg
exercise, who do not protect their breasts properly.
During exercise, research has shown that breasts move
a three-dimensional movement, going up and down, in an
out, and side to side. With the average 36C breast weighi
between 250-300grams, this movement puts great strain o
breasts fragile support structure, which comprises only touter skin and connective tissue known as Coopers ligam
Breast movement can cause the Coopers ligaments to str
and this can lead to irreversible damage to the breasts.
Wearing a regular bra during exercise reduces bounce
average of 38%. However, a properly fitted sports bra redu
breast bounce by up to 74% almosttwice as effective at
minimising breast movement as a regular bra.
During the transition phase from walking to running, 3
bounce increases rapidly, then levels off. The implicatio
of this is that you need a sports bra just as much at lowe
running speeds as at high speeds.
Resultthat wa sporcan rebouncto 74%
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THEULTIMATEGUIDE TO MARATHON RUNNING
Top tips forchoosingthe rightsports bra:
If you have never worn a
sports bra before, start off
with the same bra size you
would normally wear.
Make sure that the back
band is at the same level
all the way round. If it rides
up, the bra is too big.
If you are wearing an
encapsulation bra, the
centrepiece should lie flat
against your chest.
Different bras offerdifferent levels of support.
The type you need will
depend on your cup size
and the type of exercise
you do.
Use selection guides
to find out which support
level is best for you.
Make sureyou get the
right levelof support
for you
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034 THEULTIMATEGUIDE TO MARATHON R
Applying asuitable amountof pressure to amuscle increases
circulation to it known as improvedmicro-circulation
The less soreness
you have aftertraining, thesooner you will beprepared for thatnext session
Technologies havebeen developed toimprove posture andgive a resistance thatstrengthens key, buthard to train, muscles
The rightmaterials, theright cut andexactly thecorrect sizeare importantwhen choosingcompressionclothing
COMPRESSION CLOTHING
4Technical adva
As material technolo
and biomechanical
understanding increase, the b
come up with more and more
ways of applying the know-ho
ASICS, Inner Muscle technolo
have been developed to impr
posture and give resistance th
strengthens key, but hard to trmuscles. Adidas, meanwhile, h
spotted that by adding a Powe
(a polymer overlay that works
hi-tech rubber bands) to its cl
athletes can improve their pos
and the power they can gener
A lot of the power generated w
you run is from elastic energy
for example, from stretching a
releasing your Achilles tendon
Adidas Powerwebbing seeks
to that energy.
1Proprioception
Proprioception is about
being aware of your body,
its posture and its movement. It
is possible to wear clothing that
increases this awareness and,
therefore, improves your posture and
technique as you train and compete.
2Circulation
This is a more difficult
goal to achieve.
Applying a suitable amount of
pressure to a muscle increases
circulation to it improved
micro-circulation.Think of the
principle behind the socks you
can buy to prevent deep vein
thrombosis on long aeroplane
flights. Doing the same during
exercise can boost your
performance because the extra
blood helps fuel your muscles
and remove waste products.
You can also wear the clothing
between sessions to gain the
same benefits weary legs
are flushed out and recovery
enhanced. Sleeping in the
clothing or wearing it under your
regular clothing allows you to go
into the next session fresher.
Of course theres always
a catch when something
sounds this good improved
micro-circulation is a more
difficult benefit to achieve than
increased proprioception. Ifyou use inadequate pressure,
circulation is not stimulated.
Too much pressure will have
the opposite effect circulation
will be hindered!
The right materials, the
right cut and wearing exactly
the correct size become very
important. Hence, you will see
far more complex sizing charts
for clothing that can really
deliver on this front.
3Muscle vibrati
If you watcha very-slow
motion film of arunner, you will stheir muscles viband oscillate as th
run. It is believedthat reducing thisoscillation and
vibration may redthe strain on themuscles duringexercise and soreduce delayed omuscle soreness(DOMS) in otherwords, feeling asas a board a whileafter exercise.Thless soreness youhave after traininthe sooner you wibe ready to tacklethat next session.
Runners tend to wear clothing that is
comfortable, breathable, wicks sweat
away from the skin to prevent chaffing,
gives good mobility and keeps them at
a good temperature.These criteria are vitally important,
but new factors have added to the
diversity of products on offer.
Compression clothing is often
used as a generic name for a range
of products and its important to
understand the differences between
whats on offer. Some of it is truecompression clothing, whereas other
items are functional pieces of kit that
are tight-fitting.
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036 The UltimateGuide To MaraThon r
Wearing sunglassesduring running can helpprotect the eyes fromflying debris and thesuns harmful rays
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THE ULTIMATE GUIDE TO MARATHON RUNNING
More time and money isspent on lens technologythan ever before
SUNGLASSES
Paula Radcliffe wears them; so does former Olympic
and World 400m champion Jeremy Wariner. The
market for performance eyewear has exploded in the
past 10 years, particularly in cycling and triathlon,
in which athletes of all abilities have recognised thebenefits that can be derived from wearing sunglasses.
Yet, when it comes to running, performance
eyewear tends to be limited to the upper echelons
of ability. This may come down to a number of
reasons. People might be put off by cost yet there
are some excellent sunglasses available at the 40-
50 price point. Then theres the look: many people
perceive sports sunglasses to be wholly cosmetic.
But theyre missing the point.
While manufacturers try to make their products as
aesthetically pleasing as possible, this is not their
principle aim. More time, money and effort goes into
lens technology and the performance and efficacyof eyewear than how it looks, which is great news for
those who wear them, because theyre getting real
value for money.
1) Running can put
tremendous strain on the
eyes. A pair of running
sunglasses is a must for
anyone who takes their
running seriously. The
human eye is not designed
to allow a lot of air to pass at
speed for lengthy periodsof time. Some running
sunglasses have filters to
counter excess wind; others
will just deflect away wind
from the eye.
2) When running, you
can be subjected to glare
from the road and also be
exposed to long periods
of sunlight. This can cause
you to squint, resulting in
tension in the face that can
affect the rest of your body.
Wearing sunglasses can
help block the glare.
3) Getting foreign objects
in your eye can be painful
and, potentially, threaten
your race performance.
Wearing sunglasses can
help alleviate the problem
of dust coming up off the
road in a race or training.
4) The suns rays can be
extremely harmful. Wearing
a pair of sunglasses can
protect the eyes from UVA
and UVB light.
5) Sports glasses come
with interchangeable
lenses, which means you
can wear them when the
sun isnt shining to help
keep rain and the other,
more hostile, elements
of the British weather
out of your eyes. Special,
hydroponic lenses help to
keep out the water.
PROTECTION
The most basic levels of protection are from UVA,
UVB and UVC rays. This protection is essential
because the eye like our skin can be seriously
damaged by these rays. As the cornea is one
of the most sensitive areas on the body, it is as
likely as the skin to be damaged. Admittedly, this
level of protection is something most off-the-rack
sunglasses will also protect against, though many
do not counteract the effects of blue light a newly
identified condition, detrimental to the eye.
Additionally, performance eyewear can offer
protection from the elements, flying debris and
vision distortion thanks to their lenses, which should
wrap around the f ace, be made from high-grade,
impact-resistant materials and utilise appropriate
lens technology for varying conditions.This level of
protection may seem basic, but the average set of
sunglasses is not designed for variable conditions.
TOP TIPSFOR CHOOSINGPERFORMANCEEYEWEARHere are few simple things you
should look for when selectingsunglasses for running:
LENSTECHNOLOGY Do the glas
provide a clear view, without distortio
across the full lens, not just in one opt
sweetspot? Is the tint/colour appropr
for the conditions/use and do they
enhance your vision?
ANTI-FOGCOATING Anti-fog
coating on lenses is usually standard
most manufacturers.
ARMS Are the arms of the glasses
adjustable to create a best fit around
your temples? Are they also detachab
in case of accident or impact?
COMFORT AND FIT Do the glass
sit snugly, yet comfortably, on your fac
Do the contact points grip without fee
too tight? Make sure the glasses are n
too big or loose because this will cre
movement on the run.
LIGHTWEIGHT Are the glasses li
in comparison to other similar model
that price point? The lighter the glass
the more comfortable they are likely t
be over long runs.
NOSE-PIECE Does it fit the shape
of your nose and is it adjustable andcomfortable? Runners often have a
problem with glasses slipping down
because of poor-quality nose-pieces.
PRESCRIPTIONCOMPATIBLE
Can the frame take a prescription if y
need or develop the need for one?
UVAND BLUELIGHT PROTECTIO
Do they provide 100% UV A,B and C
protection? Additionally, do they filter o
blue light, which, experts inform us, ca
cause serious damage to eyes?
VENTILATIONWhen on, the glas
should not fit so closely that there is n
room for air-flow to ventilate them.
VERSATILELENSFITTED/
INTERCHANGEABLELENS OPTIO
Do the glasses come with a lens that
versatile in most conditions or do th
give the option to swap lenses in the
frame? In the latter case, do the glass
come with a second lens? Additional
lenses can be costly.
What are thekey benefits ofsunglasses?
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038 THEULTIMATEGUIDE TO MARATHON R
WATCHES AND HEART-RATE MONITORS
When selecting aHEART-RATE MONITORlook out for:
Experience shows that most people,
when they first start running, tend to
follow a distance-based method of
training and shy away from time-based
or heart rate-based methods. This is
because the latter are perceived as
complex and costly, and theres a lack
of training programmes to follow.
A common occurrence is for
beginners to buy a heart-rate monitor
(HRM) because they know its of use,
but then end up using it just as a watch
and to amaze their friends with how
high their heart rate goes (or low, if
youre being really clever!).
But running to a heart-rate or using
a watch to time repetitions or training
runs is not something to be frightened
of. If you want to know what to look for,
heres some handy advice.
What to look for in a sports watchHere are a few key features to look for when choosing asports watch to help you get the most out of your training: A GOOD SPORTSWATCH
This goes without saying; a good HRM
should have all the functions of a spor
watch. Theres no reason to wear two
watches on your wrist.
COMFORTABLE AND UNIQUELY
CODED HEART-RATE BELT
Heart-rate monitors read your hear
via a belt that sits around your ches
so its important to ensure that the
belt is going to be comfortable and
not rub or chafe. It should also hav
unique electronic code thats match
to the wrist piece, so, when youre o
training, the monitor doesnt pick u
someone elses readings.
CURRENT HEART-RATE FUNCTION
This function tells you what your heart
is at the time and is important when try
to work in a specific zone.
AVERAGE HEART-RATE FUNCTION
This calculates the average heart
rate over a session and is useful wh
trying to gauge actual fitness.
MAXIMUM HEART-RATE FUNCTION
This function simply records the high
heart rate over the course of a session
PROGRAMMABLE HEART-RATE
TRAINING ZONE ALARM
This is a hugely useful function tha
allows you to programme the desirrange for a workout and, if you drop
below or go above that, it beeps to l
you know youre out of the zone.
Other desirable functions can
include the ability to download the
recorded data onto a computer. Th
is useful because it allows you kee
record of your sessions and measu
your improvement.
CHRONOGRAPH
This is the basic stopwatch function
and a prerequisite of any sports watch.
ERGONOMICS
Look for a watch thats comfortable
on your wrist, ideally with a vented
strap to allow perspiration to
disperse. The watch face/screen
should be easily readable when
running and the buttons easy to
work when on the move.
DATA MEMORY
This function, once the preserve oftop-end gadgets, is fast becoming the
norm for all sports watches. It allows
you to record all of the lap (and other)
data from your training session, to
revisit it later when youre analysing
what you have done.
INTERVAL SETTING
This is a key function for getting the
most out of your watch. It counts
down a set time-span or, in the case
of top-end watches, a set pattern
of time spans and then beeps to let
you know that the interval has been
completed. On some watches, this is
referred to as a countdown timer.
LAP TIMING
This is a function usually found withinthe chronograph setting of the watch.
Itll allow you to split the time readings
as you go through a session and should
allow you to see the overall time and the
current lap you are on. This can be very
useful when interval training by distance
or when racing, when you may want to
record and judge your pace over set
distances or efforts. Top-end watches
often have memory or capacity for 200
lap times, although 50 should suit the
needs of most runners.
-
5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
040 The UltimateGuide To MaraThon r
If youre fit, healthy andprepared to work hard, youcan reach your goal
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
TheUltimateGuide To MaraThon runninG
Startingtraining
if you thought you could get round
26.2 miles with no training, think
again.The fact that youre reading
this chapter is more than enough
evidence that youve decided
for the sensible route and trainbody for the rigours of a marat
might have said it on more tha
occasion already, but marathon
isnt easy. The training formula
be as simplistic as saying the m
do, the easier it will be, but its
off. It should come as no surpr
the likes of Paula Radcliffe run
than 120 miles a week. Before
thinking thats what you need t
remember your goals: if you w
run under three hours, youre gneed to put in a fair bit of train
its all relative and also depend
your running and sporting hist
youre fit, healthy and prepared
hard, you will achieve your goa
perhaps surprise yourself.
runninG is a biG quesTionMark ThaTsThere eachand everyday. iTasksyouyouGoinGTobeawiMporareyouGoTo be sTronG? ElitE maratho
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
042 The UltimateGuide To MaraThon ru
SurFaCeS n TreadMiLL runninG n TraininG TerMS n reCoVerY
What shouldyou expect?
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
TheUltimateGuide To MaraThon runninG
if you have never trained for a
marathon, theres one thing you
can be sure of: its not easy. Quite
apart from the physical torments
of actually putting in the mileage
for your particular goal, theres
the constant mental fatigue from
worrying that youre doing too muchor too little, being on the verge of
injury or illness, or for all those
first-timers wondering whether
youll actually be able to complete
the distance.
We might not be able to take away
all of these, but we can certainly
provide you with the right coping
mechanisms to be able to stay the
course the first being the training.
Training theories have come a
long way over the past 60 years: youonly have to look at how much the
marathon world bests have improved
for evidence of that (the mens world
best was 2hrs 25mins 39secs in 1947:
its now an astonishing 2hrs 3mins
59secs, run by Haile Gebrselassie).
While they are an individual thing,
there tends to be common elements
to all training programmes, no
matter how fast or slow you expect
to cover the marathon distance. Most
marathon training programmes will
last for at least three months and it is
recommended that you do some type
of running before you even start your
marathon training. In fact, before you
begin marathon training, you should be
able to run for at least 30 minutes without
stopping. Distance is not important right
now you just need to get your body
used to running. Combinations of runs/
walks are great to use during pre-training
because they ease your body into the
exercise and minimise the chance of
experiencing a running-related injury.
The most important thing to
remember is that your training will
be progressive dont expect to start
running high mileage in week one.
Structured training is exactly that: it
is designed to get your body u
to the rigours of running a ma
by progressively stepping up
training load. Typically, your tr
will f all into three phases: a bu
phase, a consolidation and a t
During the build phase, you
laying down the foundations f
harder training you will be do
in the consolidation phase, yo
be completing the longer run
tempo sessions and speed wo
that will determine your final r
performance; and, in the tape
youll be recovering and lett
body process all of that hard
-
5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
044 The UltimateGuide To MaraThon r
Injury preventIon
g ll y m
tg sf
css t mt
fc pt tg y
jts mscls. rg ff-
gss tls, llvts t stss
t by ms y lss lk
c v-s js.
relIeve boredom
ts yg t
tg c bcm
pttv. rg
fft sfcs c
jct sm vty t y tg
See the world:
scvg w t
s pt f t jym
f g. By vt
t wl pts,
cstl tls ss ls, yll
w ts tt wll mk y s
vyg f scvy.
GettInG away
from It all: my
ppl lk t t
g m tm, t
t tbl t w
b tm tx m t g
l. rg wy m by pplt pt lp lv t
(ltg, m wm, t
pt t b bt ty
alwy lt m kw w y
gg cy m id).
Injury preventIon
ys, wv s t l
bt t stm
t pttl f jy
ll y s
sfcs.Vty s t spc
Top fivereasonsfor mixinup runninsurfaces
1
2
3
4
5
If gig ak cag
f cig aa isac,
gig ig s g
s i aiig. t g, s
a fqc f s is, is,
ia ga.
nss, if f a aiig
a (ik f s fa i is
k), fi a, a ais sags
f ga, ig a
as 15 is a 20 a,ssi, .
n, c ak fai
fi-i a si a
i f is. b a c
c a if is. t a
f ig is a ca i s
a a sfac, a a ac
sfac as is aica is.
If aig ig a ig
ci aa, ig 26.2
is a.wi is is ga f
ac a (fas is, ss ik i
s), i is a as fgiig
f a ig sfacs.
Gi ia f i i
ig a i aa aiig iaica i is fa ix
sfacs a c is, scs
a is i css. I i as
aia f ggig i
af i a.
WhaTs
underfooT?
Most marathons are runon hard surfaces finefor fast times, but not soforgiving on the legs
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
The Ultimate Guide To MaraThon runninG
Grass
my personal
favourite and that
of many runners
grassland, such as
parks, golf courses
and football pitches,
provides an excellent
surface for running.
pros:
uslly sy t l
lct scc
mk y k t
Cons:
ulss y lcky
f w cps wpt, wl tls
my slppy,
ts wt lg vl
tffc, clg s
a wcp tl c
ftstc sft
spctcl scy
mk pts bt
t f bg
spclly f lg
ConClUsion:
Woodland
Trails
ifyoU can find a sectionbig enough (the Forestry
Commission has turned a
number of forests, such as
Bedgebury Pinetum, into
walking, running and cycling
areas), the softer ground and
constantly changing environs
are ideal for running.They can
be firm, but may also be shared
with horses and cyclists.
pros:
Wl gss s sft sy t lgs
tms f mpct, t ctlly mks y
mscls wk . Ts bls stgt
ms yll tc ffc
w y t t t . its gt f
ps m fgvg t t tck.
Cons:Sm gssl s v c b
gs f s wt stbl
kls. it c ls b slppy w wt,
s wt llgs my sff m
symptms w g t ts
sftss c t lgs spsgly qckly.
if y c f flt, v sttc f t,
gss s t bst tg sfc f mst
s, spclly s y gt l.
ConClUsion:
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
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www.reflex-nutrition.c
tel. 01273 711616
Available
atwww.
reflex-nutriti
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RRP
including
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livery,use
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-
5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
048
IFYOUREWORRIED
ABOUT EXCESSIVE
OVERLOADINGON JOINTS,TRYRUNNINGAROUNDA
TRACK THEOPPOSITE
WAYTOBALANCE
OUT THESTRAIN
JUSTMAKESURE
NOONES RUNNING
TOWARDSYOU.
PROS:
Synthetic tracks provid
reasonably forgiving s
(depending on what th
laid on) and, being ex
400 metres around, m
measuring distances a
timing sessions easy.
CONS:
With two long curves o
lap, ankles, knees and h
put under more stress t
usual.You would be unl
run a long steady on a t
Tracks are ideal for spee
but you have to be dedi
to use them for anything
CONCLUSION:
SYNTHETIC
TRACK
IF YOURElucky enough
to live within distance of a
synthetic track (almost all
British tracks are now made ofmodern synthetic materials),
they can provide a useful
alternative to road and an
excellent surface for structured
running sessions. They can be
extremely versatile and not
just for sprinters. You might
need to join the local running
club, although some tracks
offer pay-as-you-go usage.
PROS:
Sand gives an opportunity to run barefoot
in a pleasant environment. Running
through dunes provides good resistance
training and strengthens the legs.
CONS:
Despite being great for building legstrength, soft sand means a higher risk
of Achilles injury. Also, though the sand
is firmer at the waters edge, the tilt of
the surface puts uneven stresses on the
body. Shoes may also be needed, given
the litter on many of Britains beaches.
Flat, firm sand can be a near-perfect
running surface, but most beaches have
cambers and any uneven footing can
overstress muscles. Best in limited doses.
CONCLUSION:
SAND
I USEDto have a
running buddy who,
religiously, once a week
drove to Camber Sands
to do a steady run inhis bare feet. Sand is
one of natures most
forgiving surfaces. If its
dry and deep, you can
give your calf muscles a
great low-impact work-
out. If you want a faster
workout, run on the
harder-packed stuff or
use the natural dunes.
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
The Ultimate Guide To MaraThon runninG
Y fc cmbs, pt-ls, tffc
ptty fgvg sfc tt
s pt st t by.
Cons:
Tg ts sfc t ,
splt s ls tts t sty
wy fm. if y t t c t,
sm tg t s vsbl.
ConClUsion:
ConClUsion:
Cty wlls pbbly
cc bt t lg p
f t g cc
gt t slgtst ppt
lk f sft sfcs.
Pros:
Cct sfcs t t
ccssbl vy flt,
stck t pvmts, y c
tffc.Y c ls s t
psts f vs p sss
T cmbt f
(ck t b 10 tms
s splt), kbs t
sstp psts c
mb f js.
Cons:
as ll s kw, splt s
f t fstst sfcs y c
f, ts sy t ms stcs
smpl t kp p sty
ytm. Wl ts t sl, ts
pctbl, v sfc tt pts
lss st t aclls t tsft v ts.
Pros:
AsphAlt
asPhalt is the mixture
of gravel, tar and crushedrock that makes up 95% of
Britains roads. It isnt the
softest surface around, but
its difficult to avoid and
its better than concrete.
ConCret
ConCrete is prima
made up of cement (crock) and its what mo
pavements and 5% of
are constructed from.
delivers the most sho
surface to a runners l
Pros:
Sw c cvt b pk
t wt wl.
it ls fcs slw pc,
wc s xcllt f mscls
cvg fm jy.
Cons:
once brken, snw can beslippery, while slush, ice and
frzen ftprints make the
ging unpredictable. Snw can
hide dangerus bjects and
cause muscle fatigue, and, as
well as increasing yur risk f
injury, its bad fr yur shes.
snow
theres nothing more
spectacular than running on
virgin snow being the first
person to make an imprint on
the white blanket that covers
local fields can be deeply
satisfying. Unfortunately, if you
live in Britain, you wont have
many opportunities to run on
snow. Thats not necessarily a
bad thing:running on snow
is hard work and there are
the hidden dangers of ice to
contend with as well as wet,
cold feet. itlly plst cg, btt flg st slly lst.
ConClUsion:
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
050 The UltimateGuide To MaraThon ru
treadmillrUnningif y t wt t ts, tmllc pv sfl lttv
ingrid Kristiansen used one in
build up to her 1985 marathon
world record; Liz McColgan us
to stare at a blue dot on the wall fo
two hours while running on hers;
millions of people use them in gy
around the country every day.
Many running purists turn their n
up at treadmills, citing the benefits
exercising in the great outdoors as
main added benefit of running.But
theyre missing a trick.
Cyclists have been using station
bikes as part of their structured tra
programmes for years and, consid
the inclement nature of the British
weather,you can hardly blame the
So, if it works for cyclists, should
indoor training work for runners?
There are few disadvantages of
training on a treadmill after all,
calorie burned is a calorie burne
whatever the activity.
But, while the physiological ben
might be the same, treadmill runn
has added benefits that its outdoo
equivalent cant offer.
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
The Ultimate Guide To MaraThon runninG
Examples oftReaDmillRUNNiNG
n FaRtlek mx
tvl g s gt
f wkts
bcs t lly lps
bk p t mty gt t pss m
ff t fct tt ty t
ctlly mvg yw.
n tempo RUNs w
y wm p f fv
mts t t
sp t wc tlkg s
cmftbl (t tt
t wll b y t tlk
t) f 15-20 mts.
n Hills my tmlls
cm qpp wt
cl fct, blg
y t mmc t ffcts f
g p ll. d sm
st, sp ptts
fl y lgs b!
n iNteRval sessioNs
t clssc s tl,
bt sly ctll
tmll. Cs y
sp t t
st tm stc. Ts
s gt f blg sp
c sl
slt y g fst
bck t fm.
n lsD (ng, ,
dn) gt f
blg stm (mtl
s wll s pyscl), bt
c b p t c
bm. Stck y
MP3 ply m wl
y .
SafetyfirSt
tReaDmill tRaiNiNG is aactivity, bUt a bRieF lacoNceNtRatioN caN ca
a misHap. so Follow tHetReaDmill saFety cHecbelow beFoRe yoU beGiN
For a start, treadmill running is ideal for beginners.
Its easy to feel a bit intimidated if youre new to the
sport or talking to more experienced runners (if
theres one thing runners love to do, its talk about
how much training theyre doing!).
Running on a treadmill gives beginners a great
place to start so they can build confidence. Anyone
new to the sport will start with a mixture of walking
and running: a treadmill is ideal for this because the
speed can be easily adjusted to match the effort.
Treadmills are also in safe environments, which
for women new to running can be an excellent
motivator. Dark nights and lousy weather are not great
inspirations without the worry of unsavoury elements.Todays treadmills allow you to jog, run, sprint,
climb hills or even resistance train by easily and
accurately varying grade and speed. Many come
with pre-programmed training schedules or with
add-ons that enable you to customise your workouts.
Treadmill workouts have an unlimited number
of possible combinations of speed, distance and
incline.You are able to design a run that will provide
you with the exact training that you desire.
Another advantage of treadmills is that they are
more forgiving then the road because they absorb
shock better and are less likely than road running
to cause impact injuries. This will help you to runas efficiently as possible and can be a great help to
someone coming back from an injury or a beginner
starting out in the sport.
Since running on the treadmill is usually a
solitary activity, it helps build self-motivation and
commitment. Running and maintaining your pace
on the treadmill builds a mental toughness that can
help you in your races and outside training runs.
However, a common criticism of treadmills is that
runners find them boring (running in one spot with
no change of scenery is not particularly stimulating).
This is why gyms tend to blast out brash dance
music or have treadmills fitted with mini TVs.
Running on a treadmill without these external
stimuli may build mental toughness, but it can also
cause people to shorten sessions or avoid treadmills
altogether (it can also get quite hot: try using a
treadmill after someones pushed themselves to the
limit and youll see what I mean). One way to keep
your treadmill running fresh is to vary your workouts
so that youre not just running at one speed for a
given length of time.
Greatfor beGinnerS
emerGency Stop
My mls f tmll v sft
tt y c clp t y cltg. T
ppst f t c s t ttc
mgcy stp btt wll st
mc f y mv t f wy fm
Stop and Startnv gt ff tmll w t
mvg. alwys wt f t blt t c
bf smtg , smlly, v
t mvg tmll lss y w
cm flyg ff t bck.
Keep in control of
your exerciSe
F smt g ct, ty t st
ml f t blt, t t bc
t ft by t ctl csl. hw
mk s tt y c c t c
wtt y ffclty.
Keep your exerciSe f
Wlkg, jggg g ll gt w, bt lk w y t
y stll t mt y cc
tt y t slp. if y jy lst
fvt ss wl y t, mk
t gt lst t msc!
Know your runninG p
Sp ssss tmll c b v
ffctv, bt mk s tt t sp
t t mc s wt y cpb
t t f y sss, s tt y
cmg ff t bck.
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
052 TheUltimateGuide To MaraThon r
Othertreadmill tips
n Use a heart-rate monitor. Many treadmills allow you to sync your HRM with the machine
itself, giving you heart-rate readings on the display panel. By using one you can eliminate
training and get fitter faster. The monitor allows you to maximise your efforts by guiding
intensity so that you work out in the zone that you want to be in, helping you to get results
n Drink. Be sure to hydrate lots while working out on a treadmill.You can lose even mo
water ru nning on a t readmill than you would if you were running outside. This is becau
of the lack of air resistance to help to keep you cool.Just a 1% loss in water can lead to
noticeable decline in performance.
n Towel off. Some treadmills have a small fan in their display unit, but, even with this, yo
hot. Take a towel so that you remove excess sweat and prevent it dripping all over your u
The treadmill provides many benefits, but it is not perfect. Along with its advantages, the machine does have some disadvantages.
Spcfcyo f t lws f tg s t lw f spcfcty. Ts smply ms tt y tg s
s spcfc s pssbl t y tg gl. i t ws, y tg sl mtc y
s clsly s pssbl. Tmll tg s b pv, sctfc sts, t v vy
pyslgcl ffcts t ts f-g g. i smpl tms, tmll tg g
y vy sml tg bfts w cmp t f-g g. hwv, v t
t pyslgcl ffcts vy sml, t s t spcfclly t sm s g ts.
lck of Wnd RssncW g tmll, y bvsly g st. W y ts, y
g tg t mlcls f t , wc ct sstc. T fst y , t m
f ffct t sstc s y. Sts v stmt tt sstc cts
cs y g wkl f btw 2% 10%, pg p y g T fst y , t m f ffct t w sstc s.Y c cmpst f t
sstc by lvtg t tmll by 1% 2%.
Runnng SurfcT v sft sfc f tmll s vtg my wys, ptclly f y c
bck fm jy, bt t s pst mj svtg. W g ts, y c
v sfcs, sts, sft s, s, y s, wt s vs cmbts
ts sfcs. T cllg f g v ts sfcs mpvs y ppcpt
blty f y mscl systm t cct f t ffct ts sfcs v y m
t pst f y by pts jts. Ts s ctcl t s bcs t ffcts bl
pw g cmy. rg tmll mvs ts mptt pt f tg.
Bng h whrSmetmes, we te wd s wlg r te sw r
ra s plmmetg dw, yd rater be aywere
ta tsde. Ts s we a treadmll cmes ady:
t takes te weater t f te eqat. o mreta e ccas ts wter, ive clmbed t
my treadmll, ramped p te speed ad elevat,
ad apply cmpleted a sess wtt gettg
pema. im t averse t rg te ra r
sw, bt, smetmes, yve gt t take te sesble
pt. n es gg t tak y f y slp te
ce r break yr akle cracked pavemet.
Spd workT get te mst t f yr terval trag, y eed t
be dg te reps at a precse speed ad dstace (ts
s wy may peple se a rg track). hwever, t
ca be ard fr mst rers t accrately jdge pace
wle trag at a track ad ts becmes eve mre
dffclt we trag te pe rad (less yve
gt a ady GPS watc). usg a treadmll, yll kw
exactly w far ad fast yre gg.
esy runsrcvy s mptt pt f tg , yt,
my s jst t lk g slwly. esy
s cssy t llw y mscls t cv
fm , ts lg g ssss, bt t
c b vy ffclt t t pc sy g t
llw f mscl cvy. it c fl vy slw ,
tf, my s v tcy t pfm
t sy s t t fst pc. T tmll fxs
ts pblm. oc y tm y sy pc,
t s smpl mtt t st t tmll t tt pc
jmp . as lg s y t ck p t pc,
yll cmplt y sy fl t bfts.
H rnngSm ppl blss wt mltt f lls
t lcl vmt; f ts, fg ll cls
t m c b smtg f cllg. usg
tmll slvs ll tt. Mst tmlls wll lvt
t g blt fm 1% t 12%: sm v v
cl fct. obvsly, wt gs p cms
w, s f y wt t gt flt , t
tmll s t pfct slt.
adVaNtaGes
disadVaNtaGes
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5/26/2018 The Ultimate Guide to Marathon Running 2nd Edition
TheUltimate Guide To MaraThon runninG
trainingtermexplainedLong sLow distanceDEFINITION: Long slow distance (often called LSD) is
both a phrase commonly used to describe a training
method for running or cycling and a way of running
for non-competitive runners, particularly those
preparing to finish their first marathon
Long slow distance running was invented
or at least promoted as a training method by
Joe Henderson in his book published in 1969.
Henderson, a prolific writer of running articles since
1960, saw his approach as providing an alternativeto the dominant training method for distance
running, which he called the PTA school of running
the pain, torture, and agony approach.
Long slow distance running is exactly that: a
typical 5k runner might do 8 to 10 miles LSD, while
a marathoner might run 20 or more miles. LSD runs
are typically done at an easy pace, the kind of pace at
which having a conversation is easy and, typically, 1-3
minutes per mile slower than a runners 10k pace.
FartLekDEFINITION: Fartlek, which m
speed play in Swedish, is a f
conditioning that puts stress m
on the aerobic energy system
the continuous nature of the e
The difference between this t
training and continuous traini
the intensity or speed of the e
varies, meaning that aerobic
anaerobic systems can be pustress. Most fartlek sessions l
minimum of 45 minutes and c
from aerobic walking to anae
sprinting. Its fun and varied.
ogFartlek training was develope
the 1930s by Swedish coach G
Holmr and has been adopte
many physiologists since. It w
designed for the downtrodde
Swedish cross-country teams
had been thrashed throughou
1920s by Paavo Nurmi and the
Holmrs plan used a faster-th
pace and concentrated on bo
and endurance training.
H y Sessions should be at an inten
that causes the athlete to wor
60-80% of his or her maximum
rate (estimated at 220 minus a
This should mean that the bod
not experience too much disc
while exercising. A runner sh
also include a good warm-up
beginning of the session and
down at the end of the session
improve performance and to
the chances of inju