MARATHON

I'll help you to be resilient and optimize your training to achieve your goals

13.1 miles or 21 km. You CAN ABSOLUTELY do this distance.

THE MARATHON. 26.2 miles/42 Km. The MONSTER OF RUNNING CHALLENGES.

The Epic distance will push you and challenge you in ways that you can’t imagine. But the reward at the end is an incredible feeling. You cross the finish line feeling tired and elated at the same time. Believe me when I tell you that you will want to do this again. All those wet, cold runs, early in the morning or late in the evening- ALL SO WORTH IT.

There is a very good reason why running a marathon is on thousands of people’s bucket lists.

It requires commitment and a lot of GRIT. YOU RUN FAR AND IT IS HARD! Not everyone gets from the starting line to the finishing line.

It is not unusual to see that 500 + people do not finish (DNF) the big city races like the New York marathon.

Not finishing is a real disappointment. The key to successfully finishing a marathon is PREPARATION. Prepare properly and YOU CAN BE A MARATHON RUNNER.

Marathon Preparation:

1. Give yourself adequate time to prepare.

Training plans give guidance on how to train and how much to train. My half marathon training plan aims to keep you running safely, effectively and consistently.

You will get to know your body and mind as you start ticking off the slow long runs, cross training sessions and strengthening sessions.

My training plan includes a slow steady increase in the number of miles/kms that you do. I also include some Cross training (usually non weight bearing activities such as swimming or cycling) to increase your fitness levels. Finally, I always include a strengthening program. This is often the most overlooked aspect of running.

Strengthening your body in order for it to run is the equivalent of laying down good foundations for a house. All your joints need the support from their neighbouring muscles. Strengthening is a must for a healthy running body.

The training plan will ensure that your body is running ready and provides the appropriate number of miles/kms to do in order to avoid over training. You need to rest and recover as well as get some runs in.

2. The total number of miles

The total number of miles that you should be running in a week at the peak of your training is 20-22 miles. Time on your legs and feet is key to getting marathon fit.

3. Commit to your goal and to yourself.

There is a good reason that you chose the marathon distance as your goal. Your WHY you want to run a marathon must be the focal point of your training. Your goal has to be one of the things that gets you running even when you don’t feel like it.

Commit to giving yourself a real chance of finishing the race or commit to doing your best to run the race in the time that you want to.

How you commit is up to you and what works for you. People usually do this to help them along the way:

4. Run when it suits you best

The easiest way to stick to your running plan and get your running done is to run when you are at your best. I find it much easier to run early in the morning before work when the kids are still in bed. You might be at your freshest after work or late evening. If that is the case, then work your runs in at that time. You are more likely to go out there and run and enjoy it that way.

Tell everyone that you are running a marathon– put it out there on social media. Give details of the date, time and place of the marathon.
Use a running plan as a guide and put it somewhere visible/ somewhere that you go on a daily basis like your fridge, your mirror etc.
Run with a friend or running group
Have an accountability partner
Sign up to run for a charity

4. Motivation, Resilience, Perseverance.

Get to know yourself. Your thoughts, your feelings, what makes you tick.

There is no one size fits all when it comes to dealing with fear of failing, stress, motivation, resilience etc. but there are tools that you can use to get your mindset into marathon mode.

Click HERE to see my coaching packages. I’ll help you to find your inner grit.

5. Training plans.

Training plans are really useful. They allow for appropriate mileage at the appropriate stages of your training and provide guidance on how to train and when to rest.

You can find the right training plan for you HERE.

6. Cross training and strength training.

I am a really big fan of both. Cross training allows for your overall fitness and includes yoga, swimming, cycling, squash etc. I prefer to cross train with non- weight bearing exercise, that is, exercise that doesn’t require you to pound down on your legs all the time. The idea of cross training is get fit without straining your body in the same way that running does. Swimming and running are an excellent example of this.

Strength training is the foundation that you give to your body in order for it to run. By strengthening the muscles around your joints you are protecting yourself from potential injuries. You are additionally also giving your body the physical tools to go the distance.

7. Speed work.

Speed work is not usually for the beginner marathon runner. You normally incorporate speed work when you want to get faster and want to run a certain pace.

There are a variety of ways to work on speed. My preferred method is to run 400m repeats x8, with 2 mins rest in between. Run the 400m at a pace that feels like a 7 or 8 out of 10 on your personal scale of perceived exertion. You’ll get a good burn and keep your risk of injury lower by not running at maximum effort.

8. Gear.

There are no cutting corners with your gear when running a marathon. Proper running shoes, socks, hydration vests/packs and a GPS watch are all recommended. 26.1 Miles/42 km is a long way to run with equipment that doesn’t fit properly giving you blisters and chaffing your skin raw. Comfort and fuel are absolutely key to finishing the race.

Running shoes: should be comfortable. It is always a good idea to try shoes before you buy them. Don’t worry too much about the brand unless you have a favourite brand that you know fits you nicely. But don’t compromise on comfort. Choose a pair that is 1 size bigger than a normal everyday shoe. You can check out some shoe options in MY FAVOURITE GEAR.

Socks. Don’t underestimate the importance of socks. Running with blisters is nasty. There are all kinds of options for you to run in to keep your feet healthy. Click Here to check out some running socks.

Hydration vests and packs. There are lots of options to choose from and it comes down to what you are comfortable wearing. You might prefer to carry your water in a bladder on the back of the pack or in soft bottles at the front of the vest (or even both!). What is important is for the vest to fit properly (get the right size) and not cause rubbing on your skin, and for the material to be breathable and lightweight. I also like having lots of pockets to store food/gels, my phone, tissues, keys etc.

Some vests are geared towards fitting women. The straps at the front of the vest can buckle awkwardly, especially if you have a larger cup size. I would recommend getting a women specific fit if you fall under the larger cup size category. Use MY FAVOURITE GEAR as a guide.

GPS watch. I love what a GPS watch has to offer and there are lots of watches to choose from to fit your budget. A good GPS watch allows you to access information during and after your run so that you can keep track of your progress and plan your training accordingly. Depending on the watch model, you can monitor your heart rate, your pace, your location, your sleep patterns, listen to music, monitor hydration and fuel etc. I would recommend getting a watch even if you are a beginner.

Nutrition and hydration. Your body needs proper fuel to get it to run 26.1 miles/42 km. The better hydrated and nourished you are, the less likely you are to drop out of the race. While you are training for the race you want to check your hydration status by checking the colour of your urine. The lighter the colour the more hydrated you are. The key to hydration is to drink little and often throughout the day/during your run and after your run. Understanding your body and how much water/fluid it needs is part of your training. Once you figure out what your body needs and how it responds, you will be able to plan for your longer runs without any issues.

As a side note- the amount of water that marathon runners should consume has been debated because there is a danger of overhydrating as well-a condition called hyponatraemia.

Over the years, doctors have suggested that during a marathon, a runner should consume between 400ml-800ml of fluid per hour. The upper level being for hot weather/faster runners/heavier runners. The lower level of 400ml for cooler weather and slower runners.

My preference though, is to get to know your body during your training. There is no specific formula because we all differ in size and levels of fitness. Drink little and often and check how thirsty you are after your run, and then check your urine colour.

Recovery. Allowing your body to rest and recover is equally as important as the training that you are doing. Recovery is the TLC that your body needs in order to run.

Sleep enough and sleep properly. You might find that you have to nap when you never used to and have to go to bed an hour earlier than you used to. It’s your body’s way of telling you that it needs some down time. Listen to your body and have a nap.

Foam roll/use a massage gun/stretching. Releasing soft tissue after your long runs will ease stiffness.

Cold bath/ice bath. The cold/ice bath is controversial because some research has shown that it isn’t as effective as initially thought in aiding sore muscles to recover. What most people agree on though, is that using a cold bath helps with perceived pain/discomfort that people feel.

Training for and running a marathon is HARD. Make it fun whenever you can and remember that every little win counts.