October 02, 2017

Running

By Fix Events

      

You’re In! – So What Now? 

First off – Massive Congratulations!

To be sitting staring at the words YOUR’E IN means you’ve managed to secure a place in one of the hardest races to enter across the entire planet. In fact people try their whole lives; years after years, just to be one of the lucky ones like you, to be standing on that start line come April next year.

You’ve either got through the ballot or going to be a fundraising hero – either way

WELL DONE 

But I didn’t think I would ever get in? 

So you have either been trying forever for a place, are crazily ready for it and have been all your life….or chances are you put the application in last year thinking it’s okay because you’ll never get a place and therefore you won’t have to worry about any form of training plan because the most you’ll be doing is a few local 10k’s and maybe a half marathon

Well you’re in, so now what ?

Just like everything in life, planning and preparation usually mean (unless your just incredibly unlucky) performance, so it’s important at this early stage to sit down and work out a plan. Try and talk to others that this level of training is going to affect, by the early part of next year you’re going to be having to dedicate some serious hours at the very least two to three times a week to get up to the sort of stamina and fitness levels required to run what the Greeks cruelly made 26.2 miles and called a marathon. Not everyone can commit to making time in their schedule, life is busy enough right ? However look at ways you can add time to your day, getting up early and training then usually is a good way to ensure that “normal life” isn’t affected too much, especially with family commitments

Start Small – Aim High

When you learnt to drive you didn’t just jump in a F1 car and thrash it around the track for hours on end right ? No you spent hours and hours stalling, nearly crashing in next door neighbor’s gate post and burning the clutch out on your parents family car before you eventually passed, and purchased what to you was an amazing piece of modern machinery which actually turned out to be the worst pile of junk metal ever but hey. So let’s take that theory and run with it… see what I did there. Training plans are great because they allow you to map out your journey from entry to race, all the way to finish line with epic medal and obligatory selfie. However plans that are very heavily structured, and programed down to the micro second of what you should be eating, running and sleeping are really no good, you’re never going to be able to follow that to the letter which in turn will make you feel guilty you’re not sticking to the “plan”, which will result in you having a bad relationship with training for your marathon and you’ll end cursing every step of the way. Try going for some very basic building blocks, that are quite general and can be fitted and adjusted to suit your lifestyle, yet still will aid you on your way to becoming a marathon god or goddess. Fit these runs in when your life allows, remember more is not always better, think at every stage “What do I hope to achieve from today’s run ?” Pointless miles are exactly that…

Short Runs 2-3 Week   Max 30 Mins

These should be no more than 30 mins in time length and you need to look to be in oxygen deficiency throughout, meaning you’re out of breath. The reason for this is your training your muscles and respiratory system to be able to still work with some degree of efficiency whilst they are screaming out for a higher demand for oxygen. Training is basically another word us humans like to use for adaption, every time we “train” we are asking our body to adapt to the new stresses and strains we place upon it.

Medium Runs 2-3 Week   Max 1 hour

Try and make these around one hour in length, and make them enjoyable – worst thing someone doing increased mileage can do is run around their local streets and constantly loop past the local chip shop. Get out there, find a nice setting, relax and enjoy. You’re going to be spending a lot of time wearing those trainers so may as well enjoy the view and have a positive relationship with running, associating it with good, enjoyable things like nice scenery will only strengthen the bond between you and running. This run needs to slower than your shorter runs, with them emphasis on how far you can go in one hour, not how fast can I go over a short period. This run needs to be slightly slower than race pace but still so you’re working the various systems of the body. As the weeks go by you should find that you feel less out of breathe and more comfortable with a higher tempo for a longer period of time. Try and focus on technique despite fatigue so when you’re feeling tired really make a conscious effort to look at your body positioning, arm drive and foot placement. If you get this right now and train the body to be more efficient it’s going to help when you have to move those tired limbs after two, three, four hours in the marathon itself

Long Runs – 1 x Week   1hour plus +

What is a long run ? Well it’s basically anything that takes your body into that next stage of burning fuel and adapting the skeletal and muscular system to work for excessive periods of time. These runs are crucial and if nothing else, make sure you practice, because again that’s all training really is, practicing and rehearsing for the big day. A common myth is that you have to run a marathon…to be able to run a marathon. You need to be able to train your body to process slow release fuel sources, so train using the types of foods and liquid replenishments you will actually use on the day. If gels are your thing great, but they can upset the gut and this can lead to unplanned toilet stops, so go with what works. Which is why it is important to practice now, see how you cope with 10 miles, half marathon distance and then go upwards from there seeing how your body responds and what it needs every time. Most importantly learn that recovery and rest is equally as important as the long runs you’re covering, refueling the engine and allowing it to repair is crucial. Try and enjoy it, listen to music, take a friend along and moan about aches and pains together and don’t put pressure on yourself to perform, this is your marathon and you will get there

Get Fixed Up !

                                                

Why not take advantage of some our great events

Between now and April

-          Richmond 5k 10k    7thOct 2017

-          Richmond Riverside 10k   21stOct 2017

-          MoRunning ! Locations and dates across Nov

-          Richmond Park 5k 10k  Dec 9th 2017

 

Good Luck with your training and congratulations once again