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


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



Running a marathon isas much about thetraining as it is aboutthe mental focus



Why are youdoing it?

MoTivaTion n hisTory n CoMMiTMenT n Goals n ChallenGes

What a

marathon isnt

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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.


TheUltimateGuide To MaraThon runninG


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


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

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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.


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

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CONTENT. RESEARCHHASSHOWN

THATTHECOCOAINCHOCOLATEIS

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ANDCOPPER. THESENUTRIENTSHAVE

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INCLUDINGENERGYPRODUCTION,

MUSCLECONTRACTIONANDBLOOD

CIRCULATION.BUTALWAYSTRYTOOPT

FORBRANDSTHATHAVE50% COCOA

CONTENTORMORE.

If youve got a busylifestyle, family or ademanding job, findways of maximisingyour training time

2

3

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5


016 TheUltimateGuide To MaraThon ru

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The Ultimate Guide To MaraThon runninG

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


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



Its important that you makethe right choice of footwear



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


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



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.



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

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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


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



INSTEADOFHAVINGONEPAIROFSHOESTOCOPEWITHALLSURFACESANDCONDITIONS,ROTATEYOURROADSHOESWITHATRAILPAIR. YOULLBEWEARINGSHOESTHATAREUPTOTHEJOBANDYOUWILLEXTENDTHELIFEOFBOTH.


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



Hats and glovesare a must in thecold weather, butyou may find thatyou overheat sobe prepared toderobe en route



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


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%



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


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.



Wearing sunglassesduring running can helpprotect the eyes fromflying debris and thesuns harmful rays


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?


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.


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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



SurFaCeS n TreadMiLL runninG n TraininG TerMS n reCoVerY

What shouldyou expect?



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



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

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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.

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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



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:


Find out more at

www.reflex-nutrition.c

tel. 01273 711616

Available

atwww.

reflex-nutriti

on.com

30%off

RRP

including

FREEde

livery,use

codeRUN

1


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.



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:



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.



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.


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


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

the ultimate guide to marathon running 2nd edition

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