Training for a marathon

Training for a marathon

NOTE: Before starting any exercise program or sporting activity always consult your Physician, GP or Medical Doctor.

Marathon
The marathon is a long-distance endurance foot race with an official distance of 42.195 kilometres (26 miles and 385 yards) that is usually run as a road race. The marathon was one of the original modern Olympic events in 1896, though the distance did not become standardized until 20th century. More than 500 marathons are held throughout the world each year, with the vast majority of competitors being recreational athletes.

Half Marathon
The half marathon as the name suggests is a long distance endurance foot race that is half the distance of a marathon at 21.0975 kilometers (13.1094 mi). In recent years the half-marathon has been reported as the fastest growing type of race.

Marathon Training
The marathon season is soon upon us again and runners everywhere will be developing marathon-training programs aimed at making themselves ready for the race. The whole point of training is to prepare your body and to make sure it is used to the kind of demand that will be placed on it during the race while ensuring it remains injury free.

The answer to running a successful marathon is ensuring you are prepared, this means not just only following a running plan but also making sure the way you run is the most efficient way - not using more energy than needed due to poor technique.

Marathon Training Schedule

The ideal time frame to train for a marathon is 12 - 16 weeks before the Marathon. The best way to plan your running over that timeframe is to:

• Run 3 times per week
• Do a strength and flexibility training exercise – i.e. yoga twice a week
• Get on the bike – increasing time to keep up cardio but low impact once a week
• Have one complete rest day
• Gradually increase the number of miles you run, you should aim to be running 17 - 20 miles six weeks before the marathon
• Keep to two short runs during the week.  Ideally do long run at the weekend
• The long run should be tapered down to shorter runs two weeks before the marathon.

To ensure you prevent injury make sure you do dynamic lower limb stretches before exercise sessions, these will cover the hamstrings, calves and quads and ensure tension is released; the stretch should continue until movement feels free and there is no tension in the muscles.

An Overall week should look something like this:

Monday - Stretches, Massage/TPT (Trigger Point Therapy)
Tuesday - Short Run
Wednesday - Strength & Flexibility Training
Thursday - Short Run
Friday - Strength & Flexibility
Saturday - Bike for 1 hour - low impact cardio training
Sunday - Long Run

Stretches

These should include quads, hamstrings, calves, low back stretches.

Warm Down Stretches

Various techniques may include static stretches, using a foam roller or TPT equipment.

Foam Roller
This is an excellent way to release the whole of the spine by lying across the full length of the foam roller and moving the arms all the way out the side and above the head. Ie as in making snow angels

The quads, hamstrings, calves and ITB can be used on the foam.  It is a more gentle option than the grid but still effective

Trigger Point Therapy Equipment
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This equipment is specifically designed for self massage.  It includes:-

TP ball – to massage the bottom muscles and muscles along the spine and front of the spine.

Quad Roller – which can be used on the front, back and side of the thighs.

Calf Roller – to massage all the calf muscles of the lower leg.

The Grid – which can be used for the spine and the legs.

Massage
Weekly massages will help to speed up the recovery of the muscles, especially the day after doing your long run.  It also helps to improve performance.


Strength & Flexibility Training
Yoga - Attending a weekly yoga class as part of your strength & flexibility training will help  to stretch out muscles as well as strengthening them at the same time.  Being a whole body workout, will increase your performance in running as you will be gaining more agility as well as strengthening upper and lower body including your core muscles and bottoms muscles.

Body Resistance Workouts – Doing workouts using body resistance with light weights such as squats, jumping squats onto a bosu, walking lunges and core work assists in strengthening the body in a more dynamic way.    Using equipment such as a gym ball and bosu will be working on core stability

Low Impact Training
Bike – Using the bike in the gym for 1 hour is an excellent way of keeping your cardio output but gives an opportunity from resting the legs from heavy pounding.

What are Altered Biomechanics?
Altered biomechanics for the lower limb is when the pelvis, knee and ankle joints are not in proper alignment during movement. This is due to poor posture which leads to muscle tension, stiffness of the joints and power muscles. Poor posture which often originates from long hours sitting at a desk also leads to the core and bottom muscles becoming weak and de-conditioned. These muscles are the key muscles used in running. When they are not properly activated, other muscles like the back, hamstrings and calf muscles then overcompensate, the result is the different muscle are not working properly or efficiently with the resultant strain and injury.

What is a Biomechanical Assessment?
A biomechanical assessment is an evaluation of the alignment of the pelvis, lower limb and body position during movement. This evaluation includes checking muscle balance and the angular range of motion between the pelvis, the joints and the different segments of the foot and leg. Having a Biomechanical Assessment with a Physiotherapist at the beginning of your training will ensure that issues are identified and dealt with so you can enjoy an injury free marathon.

Nutrition
Eating healthy through training is imperative.  Everything you eat is fuel to the body.  Meals need to be well balanced with protein and carbohydrates.  Also, eating plenty of fruit and vegetables will ensure your body is topped up with the right vitamins and minerals, especially needed to keep up the immune system. 

The night before long runs, make it a habit to eat a higher proportion of carbohydrates.  This obviously can be done the night before shorter runs.

Have a healthy between meals.  Always make sure to rehydrate after a run and a healthy snack to get fluid and nutrients immediately back in the body.  Have a meal one to 2 hour later.

Eating well throughout prepares the body before a run and then assists in the body to repair itself, prevent injury and enhance overall performance.

Sleep / Rest
By now you should know your body and how many hours sleep you require. For some people it is 6 hours, and some people need minimum 8 hours. Plenty of rest is important for the body to repair itself and to prevent injury. So make sure you get it throughout your training.


Bio
Allison Swan is a Physiotherapist with over 13 years experience practicing physiotherapy at the highest sport elite level. She specializes in sports physio. These include devising specific training programmes for athletes and sports rehabilitation. She is able to assess, diagnose and treat all musculoskeletal injuries from neck and back pain to more complex long-standing conditions. She runs her own practice in Belgravia, London UK. She can be reached at
http://www.purephysioandpilates.co.uk/contact.php