Jan 23 2013

An Introduction To London Marathon Training

            It’s marathon season again. Every weekend hundreds of us take to the streets of London to pound out those miles; miles that will lead us to the start line of the finest marathon in the world. The London Marathon is an incredible charity event…

 

 

 

 

 

 

It’s marathon season again. Every weekend hundreds of us take to the streets of London to pound out those miles; miles that will lead us to the start line of the finest marathon in the world.

The London Marathon is an incredible charity event with a huge amount of money raised each year. It can be a great personal challenge and one that people take on for a variety of different reasons. But it is also fraught with injuries and illnesses and many of us struggle to make it to the start line at all…..  

Firstly, let me introduce myself. My name is Becs Cronshaw and I ran for Great Britain over a number of years in my twenties. Over the last few years I have spent much of my time conditioning marathoners (first timers and experienced runners), ultra runners and Iron-Men for the demands of their sports.

Now, the first and most fundamental point which needs addressing before you start your training is: how you are going to limit damage for the next 4 months and keep your body working well enough to finish? Marathon training is brutal; it’ll hurt your joints, it’ll hurt your muscles and your immune system; it’ll make you stiff and sore and it could potentially do you serious long term damage. But it is also incredibly rewarding and satisfying to see yourself complete something so far outside of the realms of your everyday life.

Golden Rule Number 1  – You Need To Plan Well
Take one of the finest runners in the world, Haile Gebrselassie. He probable weighs no more than 60kgs, and is so light on his feet he barely touches the ground. Yes, he’s at a distinct advantage over most of us already! But what he does even better is meticulous planning – his training schedule will be mapped out with his coach months in advance, with mileage, strength sessions, flexibility work and recovery time all built in. He knows he can cover the distance and more, make sure you do too.

Golden Rule Number 2 – The Lighter You Are The Better You Will Run! 
When you run, stress 5 times your bodyweight will go through the joints in your lower limbs. In a marathon, the average person takes 33,000 steps so if you have an extra 30kgs to carry around, you are looking at in excess of 9.7 million Newtons of force going through your hips, your knees and your ankles in the race alone, and that doesn’t even account for any of your training!

Looking at these numbers, it’s easy to see how runners wind up injured much of the time.  Ensure you are eating a healthy, sensible diet, and if you are carrying a few extra pounds then the weight loss should come naturally as you bump up your training miles.

Golden Rule Number 3  – Learn How To Train Efficiently
You will get tired, you will hurt, there will be times where you do not want to go out and run. So do not just run for the sake of running. Learn which sessions you NEED, which ones will add to your success, and learn where to cut out what us runners call the ‘junk miles’. Runners are notorious for sticking by the ‘old school’ methods of training and eating, which have long since been replaced by scientific evidence with more efficient ways to train.

Over the next few weeks, I’m going to go through all the do’s and don’ts of marathon training. Here is just a brief summary of what’s to come:

The Weekly Long Run – what numbers you should be hitting each week and why

Interval Training – why it’s not all about plodding out those slow miles, and how to introduce speed training into your plan.

Strength Training – how to prevent injury and strengthen your joints without having to spend hours out on the road.

Eating Right – how to eat to support your training, but strip off every extra ounce of fat you have at the same time! How to aid your recovery between training sessions when you start to get tired.

Stretching / Injuries – how to keep your muscles as flexible as possible to prevent injury and help you recover

Gadgets – Do you love a good gadget? What training tools will serve you the best, and what to avoid

Thank you for reading and if you need any help do let me know.

To schedule your complimentary Marathon preparation consultation with me in Moorgate, London, simply pick up the phone and call us on 020 8166 5110 or email me at becs@salecca.co.uk

Train Hard, Train Right
Becs Cronshaw FST1 iTS BCT

Office: (+44) 20 8166 5110

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Salman