Marathon and Half Marathon E-Book

Graeme Hilditch

• Herausgeber: Crowood
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

The popularity of the marathon and half marathon continues unabated. Up and down the country people are signing up in their thousands, many to raise money for their favourite charity, others simply as a means of getting fit. Whatever the motive, these are testing endurance events requiring serious preparation. Now in its second edition, Marathon and Half Marathon - A Training Guide is essential reading for anyone intending to enter a half or full marathon. Written by a highly experienced personal trainer who has helped hundreds of runners achieve their own personal goal, this acclaimed and best-selling book has everything you need, from advice on what to wear to staying fit during those long training sessions. This fully updated and revised edition features: New 'pre-hab' and core stability exercises to help prevent injury; the latest science on how, when and why to stretch; expert advice on how to use your time to train most effectively; a series of programmes aimed at beginner, intermediate and advanced runners and finally, inspirational real-life stories from runners. A fully updated second edition of this best-selling and highly acclaimed book, aimed at novices entering a full or half marathon for the first time in aid of their favourite charity and also aimed at the more experienced runners looking to improve their times. Fully illustrated with 126 colour images and diagrams.

Leseprobe

MARATHON AND HALF MARATHON

A TRAINING GUIDE

2ND EDITION

GRAEME HILDITCH

THE CROWOOD PRESS

First published in 2007 by

The Crowood Press Ltd

Ramsbury, Marlborough

Wiltshire SN8 2HR

www.crowood.com

This e-book first published in 2014

2nd edition

© Graeme Hilditch 2014

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without permission in writing from the publishers.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN 978 1 84797 829 5

CONTENTS

Acknowledgements

Introduction

Chapter 1

First Things First

Chapter 2

Welcome to Your Body

Chapter 3

Running Intensity

Chapter 4

Listening to Your Heart

Chapter 5

Stretching

Chapter 6

Pre-Hab: Prevention is Better than Cure

Chapter 7

The Training Part 1: The Importance of Variety

Chapter 8

The Training Part 2: The Half Marathon

Chapter 9

The Training Part 3: The Marathon

Chapter 10

Staying Motivated

Chapter 11

Nutrition for Running

Chapter 12

Balancing Fluids for Performance

Chapter 13

Running Injuries: Their Diagnosis and Treatment

Chapter 14

Special Precautions for Older and Female Runners

Chapter 15

Race Day

Further Reading

Further Information

Index

ACKNOWLEDGEMENTS

The work that goes into producing a book is a lot more than the writing of the words and there are many people I’d like to thank for their help in ensuring this book was published.

To Wigs Catto whose fantastic photography has helped to illustrate the words and also to the many runners who gave permission to use the images of their grimacing (and smiling) faces.

To my many clients who have inadvertently helped with the content of this book by asking many intuitive and often complicated questions – all of which are answered within the book.

Finally to my family and in particular my wife Jo and my two highly energetic young children Poppy and Jasper. Without their patience and understanding of the many strops I had when suffering from writer’s block, this book would not have been possible.

INTRODUCTION

When I first wrote the introduction to this book back in 2005, never in my wildest dreams did I think that eight years later I’d be given the opportunity to write it again for the second edition.

In the seven years since its publication, The Marathon and Half Marathon: A Training Guide has sold over 16,000 copies, received more than sixty five-star reviews on Amazon and become one of the bestselling marathon training books in the UK.

For most runners, it’s all about enjoyment.

Runners of all abilities and backgrounds, from TV celebrities to first-time charity runners, have used the first edition of this book to help them achieve what I believe is one of the greatest challenges a runner can undertake. In this second edition, I hope to continue to help any runner who wishes to take on a half or full marathon and make what may initially seem like an insurmountable challenge become a realistic and unforgettable achievement.

A typically poignant scene at the end of a marathon.

As an author of six titles, it’s never easy to know what makes a book of this kind so attractive to the reader, but after dozens of emails and even handwritten letters of praise for the book, it seems that it was the simplicity and realistic advice which the overwhelming majority of readers enjoyed about the first edition.

As a Personal Trainer who has spent over a decade helping to train people for endurance events, my focus for every client has always been the same – maximize the enjoyment of training by keeping its structure simple and realistic.

It’s the interpretation of the word ‘enjoyment’, however, that often gets lost with some runners whose life revolves around running. Not that there’s anything wrong with dedicating your entire life to running and taking it extremely seriously – long distance running after all is a serious undertaking which requires a great deal of dedication and discipline. However, extolling the virtues and personal values of your running onto other less naturally gifted runners who are training for very different reasons than yourself, I think is often unwelcomed and largely unnecessary.

To many people reading this book, the ‘enjoyment’ of running can be achieved by heading out on a scenic run on a sunny day with a spine-tingling playlist on their iPod. To others, ‘enjoyment’ comes from a punishing interval training session which leaves their lungs on fire and legs like jelly. Whichever camp you fall into doesn’t matter; the fact that you enjoy your training, however, most certainly does.

Running is very individual and very personal and you should stick to the values and training methods which you find effective – but above all enjoyable. We all have different reasons for choosing to train for marathons and half marathons – everyone has different goals in mind – and it’s vital that you never lose sight of why you decided to undertake this challenge and you are not swayed to train in a way which you don’t find enjoyable.

So, with simplicity and realistic practical advice remaining the fundamental premise of the book, what will this second edition tell you that the first edition didn’t?

As science and training methodology have evolved, I felt this second edition needed to be brought up to date with the latest research and progress in the areas of injury prevention, conditioning and of course technological running gadgetry. Perhaps the most significant addition is a new chapter called ‘Pre-Hab – Prevention is Better than Cure’. If you are concerned about picking up injuries and want to know how to avoid doing so, this chapter is definitely for you. An updated and revised chapter on stretching and core conditioning will also be of interest to help you prepare for the rigours of long distance running.

I hope you enjoy this new and improved edition of The Marathon and Half Marathon: A Training Guide and I wish you the very best of luck with your training and your upcoming race.

Remember, enjoyment of training is the most important part of your preparations. Enjoy your training and the race will take care of itself.

DID YOU KNOW?

•

During a marathon you will burn approximately 2,500 calories – as many as an average man should consume per day.

•

In 1981 there were 7,747 applicants for the London Marathon; this increased to 46,500 in 2003.

•

There are in excess of 800 organized marathons in the world every year – 384 in the USA alone.

•

The fastest half marathon, at the time of going to press, was run by Zersenay Tadese of Eritrea, who finished the 2010 Lisbon Half Marathon in a time of 58 minutes 23 seconds. That is a pace of less than 4:30 minutes/mile.

•

The fastest marathon, at the time of going to press, was run by Wilson Kipsang of Kenya, who completed the 2013 Berlin Marathon in a time of 2 hours, 3 minutes, 23 seconds. That is an average pace of around 4:42 minutes/mile.

•

If you are worried about running the slowest ever marathon, don’t panic. The slowest time for the event was recorded by Lloyd Scott, who crossed the finishing line in a time of 5 days, 8 hours, 29 minutes and 46 seconds. He did have a half-decent excuse, though – he competed in the race wearing a 130lb (59kg) diver’s suit.

CHAPTER ONE

FIRST THINGS FIRST

Get a Check-Up

In the 2005 Flora London Marathon a fit man of twenty-eight crossed the finishing line in just over four hours. He tragically died three hours later after suffering a brain haemorrhage. He was taken ill after the race and passed away while on the way to hospital. For weeks he had been complaining of headaches after his training sessions, but had shrugged off the symptoms as tiredness and dehydration. It is possible that, had he had a medical check-up, his symptoms would have been picked up by his GP and treatment could have saved his life.

Events like this are of course rare, but they do happen every year. Although it may be an obvious statement to include in any training guide, it is advisable to visit your GP and have a check-up before you begin training. It may seem like an unnecessary precaution, especially if you are not new to running, but the death of this fit young athlete illustrates that problems can occur during endurance events. Even the most minor of symptoms is worth getting checked out. Although a check-up by your GP may not uncover all underlying health problems, it will certainly put your mind at rest that he/she is happy for you to begin a training regime. It is also worth mentioning to your doctor if any of your family members have died or suffered ill health from any form of cardiac illness.

Get a check-up before you start training.

We Are Unique

During my career as a personal trainer, I have trained many people for both the marathon and half marathon, all with varied running ability and experience. Along with blisters, muscle niggles and the occasional expletive, all the runners have one thing in common. Every person I have trained for an endurance event has, at one time or another, posed a question like: ‘My friend who has runloads of marathons told me that there was no need for this type of training’, or ‘I read in a magazine that what you are telling me is wrong’.

Although every question is different, often I have very little room for argument; not through lack of knowledge but simply because endurance training is not an exact science. Certain physiological principles are the same for all of us, such as that running too fast too soon will lead to premature fatigue, and a low supply of carbohydrate will greatly hinder performance, but when it comes to training everyone is different. Due to our individuality, it is nearly impossible to apply a ‘one rule fits all’ philosophy to running practices, nutrition or even injury.

Every year runners are bombarded with statements like: ‘You only need to do one long run before the race’ and ‘These are the best trainers for marathons’. This causes some to completely change their training schedules halfway through, all because a friend suggested doing it differently. The importance of training and eating to meet your own individual requirements is a point that will be reiterated throughout this book, and used as a constant reminder that just because someone else is running 100 miles a week or eating 4lb of pasta a day, it doesn’t necessarily mean you should too. You can read all the running and nutrition guides in the world, but to run well you need to listen to your body and do what suits you!

Throughout the book, all the major nutritional and training processes that your body will encounter throughout your preparation will be explained. In the following chapters you will learn how your body is able to adapt to withstanding over three hours of running, how energy is supplied to fuel your training and what may cause your performance to deteriorate. So, even if you decide to seek additional advice, this book will provide you with the knowledge to decide if it is advice worth following.

You need to listen to your body.

Which Event?

Every year there are over 800 organized marathons run all over the world, with nearly 400 in the USA alone. The number of half marathons is far greater. Wherever you live, there will be a number of half and full marathons nearby that you can enter, but most people have their eye on the major events. Almost without question, the two greatest marathons run annually are the London Marathon, usually held towards the end of April, and the New York Marathon held at the beginning of November. As for half marathons, in the UK by far the most popular is the Great North run held in Gateshead in September/October, and in America the ‘Rock and Roll’ half marathon in Virginia regularly attracts 20,000 runners to run the 13.1-mile (21km) course.

At this stage, you may or may not know which race you want to train for. For some people, the idea of training for the full 26.2 miles is too daunting; for others it offers the ultimate challenge. Many people new to running first decide (sensibly) to see how they get on with the half marathon and then make the decision whether to go for the full distance. Whichever race or event you decide to compete in, big or small, it is vital that you apply for the race as soon as possible, know when the race is run, what the weather is like at that time of the year, and most importantly allow plenty of time for your training.

It is important that you enjoy the training and, above all, enjoy the experience. For example, the London Marathon is always in April, and therefore the majority of the training will need to be done in the British winter.

DID YOU KNOW?

•

The amount of blood ejected from the heart per minute varies from 6.7 pints (3.16 litres) to a massive 22.8 pints (10.81 litres).

•

The amount of air passed in and out of the lungs per breath per minute varies from 7.4 pints (3.5 litres) to 30.4 pints (14.4 litres).

•

The number of times the heart beats every minute at rest can vary from 45 beats to 105 beats.

This may be ideal for some runners as it is extremely unlikely that any long training runs will take place in oppressive heat. However, on the other side of the coin the prospect of training in snow blizzards, 50mph gales and in light that vanishes at 4pm can be a little difficult to come to terms with. These factors should not put you off, but it is important that you think about which conditions and therefore which event is going to suit you the best.

The author with BBC newsreader, Sophie Raworth, at the Royal Parks Half Marathon.

There are plenty of opportunities to compete in other races, so do not feel pressured to push yourself unnecessarily. A number of websites listed at the back of this book offer great advice and details of events in and around your locality. Information such as course profile, quality of organization and facilities as well as the number of runners is given, so you can make your own mind up as to which race you’d like to run in.

Choose a Charity

Depending on the event you decide to enter, securing a place can be very difficult. The London Marathon, New York Marathon and the Great North Run are just some examples where the demand for places is so great that many people are disappointed. In these cases, the only way to guarantee admission is through one of the many charities that purchase places through the event organizers.

The number of places each charity has to offer generally depends on the size of the individual charity, but they vary from half a dozen to several hundred. Most people have a charity that they feel strongly about, so to make the hard work more worthwhile it is best if you approach your favourite and enquire about a place for the event you are interested in. In return for guaranteed entry, you effectively commit yourself to raising a certain amount of money set by the charity. This amount is usually in the region of £1,500 for marathons and slightly less for half marathons. All charities give you a generous amount of time to raise the funds, so there is no need to panic about letting your charity down.

For the lucky few, the larger events such as London and New York offer a number of places via a ballot. You can apply for these ballot places by registering with the organizers, and then all you can do is hope for the best. If you are lucky enough to be selected, you are guaranteed entry and are not required to raise any money for charity – an option most ballot runners do not opt for.

Running in an endurance event provides you with the perfect opportunity to raise valuable funds for charity. You will be pleasantly surprised at the generosity of family, friends and strangers when you ask for sponsorship. Everyone is aware of the commitment and effort you are putting into your training, so most people are happy to donate money to the cause.

For the smaller, less popular events entry is easier. Generally, the format is that you pay an admission fee and are offered a place. As with ballot places, there is no specific requirement for you to raise any money for charity but it is certainly worthwhile asking friends and family for a contribution.

Although a large proportion of media coverage is given to the élite runners, it is the charity runners who make the marathon what it is. Millions of pounds are raised at every major event for a range of charities all over the world, helping to raise awareness of the plight of others suffering from terminal or incurable diseases. All charity runners have a story to tell about the reasons behind their quest to finish a race, which they never imagined possible.

Most people choose a charity that’s close to their hearts.

RUNNERS’ STORIES

The marathon and half marathon inspire people to overcome adversity and help to commemorate the lives of friends and family afflicted with illness. The following stories were kindly donated by the people telling them, in the hope that their experience will help to inspire others to take up running and raise money for a worthwhile cause.

Felicity and Mark, London Marathon

In the closing stages of the 2006 London Marathon, Mark and Felicity joined hands and crossed the line together in memory of their brother James, who lost his battle against leukaemia on the same day as the 2002 London Marathon. He was just thirty-seven. This is Felicity’s account of her motivation for running a distance she never imagined possible.

‘Mark and I wanted to run the marathon together and chose Children with Leukaemia as our charity, as James loved children (his little girl Seren was only 14 months old when he died).

The support I got from my family during the whole training programme and on the day of the run itself was incredible. When James was ill we were a remarkably strong family unit – his death devastated us all, but I feel I was able to cope with my grief through the huge depth of love we all felt for him and for each other. That love also kept me going during all the very hard training. I was also able to focus my thoughts on James while I was running and I found that both comforting and inspiring.

I spent a lot of time wondering what he would have thought of his brother and sister (neither of whom had ever shown any inclination towards running before) running 26 miles. The actual run was hard and very emotional. So many of our family and friends were there to cheer us on at different stages of the run and knowing I would see friendly faces along the route kept me focused. Mark and I were both determined we would run the race together. For me, Mark taking my hand was the most emotional part of the journey. It symbolized our joint love for James as his brother and sister and also our wish to do something ‘extraordinary’ for ourselves, for other families experiencing leukaemia and mainly for the memory of James who we both miss so very much.’

Mike and Helen Painton, Bristol Half Marathon, 2006

After the tragic loss of their daughter to cot death, Mike and Helen Painton decided to commemorate what would have been her eighteenth birthday by running a half marathon to help raise money for FSID (Foundation for Sudden Infant Death). This is Helen’s account of their running challenge.

‘It was in February 2006 that Mike said he was going to apply for a place in the Bristol Half Marathon after I made an off the cuff comment that I would like to run it to raise money for FSID (Foundation for Sudden Infant Death) as it would be Aimee’s 18th birthday in November. I had never run before but Mike had previously run the Bristol Marathon in 1987 and had always wanted to run two more marathons – he had put his medal in with Aimee and wanted to be able to give a medal to our son James and daughter Claire. We decided to start training together in March. The first time out was horrendous – I couldn’t run a mile without stopping, it hurt and I felt fit to drop by the time I got home. I was absolutely convinced that I would not be able to complete the run. I continued to struggle for the next few runs but Mike was ever the optimist, giving me endless support. The first time I was able to run a whole mile it felt amazing, and we celebrated the achievement. The race itself was incredible and emotional as people were lining the streets clapping and cheering. As we got close to the line, the emotions inside just took over. It was a real mix of pain and pleasure, sadness and ecstasy. The tears just won through in the end.’

Emotional Support

During the months of training ahead, you will experience a rollercoaster of emotions. From your first ‘runner’s high’, to the fatigued legs after your first run of over an hour, there are times when you will reflect on what you are doing and feel a huge sense of self-pride, and other times when you are exhausted and desperately want to quit. It is at times like this when you will need the support of the people closest to you. Although the low points may not happen very often, it is a good idea to give your nearest and dearest prior warning that you will need their support and encouragement.

Runners’ forums on the internet provide a means of support and consolation with fellow runners, and can be an excellent way to offload your worries and negative thoughts onto others who are invariably feeling the same way, especially if they are training for the same event. Family and friends are fantastic for moral support, but communicating with other runners who are experiencing what you are going through can make you feel so much better. It is reassuring to know that you are not the only one who feels despondent from time to time.

Emotions often run high during an endurance event.

RUNNERS’ TALES

Sometimes, the greatest support can come from your fellow runners, as was the case of Mike Charlton at the London Marathon.

At mile 26, with just 400 yards to go of the Flora London Marathon, Nick Martin pulled up with severe cramp that was making running a near impossibility. Seeing this, fellow runner Mike Charlton stopped and offered a helping hand – wearing a particularly fetching pink tutu. Within throwing distance of completing his fifth marathon in five weeks in five countries, Mike helped a fellow competitor who was clearly in trouble.

Mike said of the incident: ‘I must admit that I had absolutely no idea who he was, he was just another runner in need of a little help. It was the least I could do. The London Marathon is not about times, it’s about people. The 50,000 runners with a story to tell, and the millions of spectators willing you to the finish. Therefore I couldn’t leave him, it meant more to me to help than it ever would have to sprint to the line. What made me laugh is the fact that I am ex-military and just reverted to type by screaming in Nick’s face to get him to the line… I don’t know whether he appreciated it; in fact he actually looked quite scared at the sight of a 6 feet 4 bloke in a tutu shouting obscenities at him.’

What to Wear

Thankfully, the dress sense of runners has drastically improved over recent years. If you wear luminous headbands and garish tracksuit bottoms for a race you are now more likely to be classed as a fancy dress runner rather than a serious athlete. Irrespective of vanity, the most important factor in determining your running attire is comfort. The manufacturing of sports clothing has advanced hugely in recent years, making clothes more breathable and slimline, but ultimately if you are not comfortable in them they could hamper your preparations. The following guidelines tell you what to look for in clothing and the considerations you should make, depending on your circumstances.

Running Shoes

Your running shoes are without doubt the most important item of clothing you will buy as part of your running kit. You cannot afford to go for the cheap option, as cheap trainers are unlikely to have the durability to withstand your demanding running schedule. You should be looking to spend anything upwards of £60 ($100) for a decent pair of running shoes and it is likely that you will need two pairs to see you up to race day. They must be comfortable, mould to your feet well and above all be the right type of shoe for your ‘running gait’ (discussed later in this chapter).

Choosing high quality running shoes is essential.

Sports Bras

Despite the fact that running shoes are by far the most revered part of a runner’s wardrobe, there are many other items of clothing which are not given the attention they should – and a sports bra is one such.

The importance of wearing a good-quality and well-fitted running bra, no matter what your size, must not be underestimated. According to a survey by leading sports bra manufacturer Shock Absorber, a staggering 68 per cent of women do not wear a sports bra during exercise, a statistic that must be addressed in order to preserve the long-term health of breast tissue. Just as interesting is that of those 32 per cent of women who do wear one, a very high percentage wear either the wrong size or a poorly fitted one.

Shock Absorber commissioned research from the University of Portsmouth and teamed up with Dr Joanna Scurr, a leading breast health expert. They found that, while running, breasts move in a continuous ‘figure of eight’ pattern, which can lead to rubbing or chafing as a result of the repetitive motion. In addition, repeating this motion for long periods of time gradually stretches the Cooper’s ligaments, which are ultimately responsible for supporting breast tissue. Once these ligaments have been stretched, there is no going back and the resulting breast sag is irreversible.

Sports bras are designed to significantly reduce breast movement during physical exercise, and help to protect your breasts from both breast pain and stretched ligaments. So, ladies, for the long-term health of your breasts, it’s a really good idea to invest in a high-quality sports bra; they might not be cheap but they are certainly worth it.

Trousers and Shorts

Depending on the climate that you are running in, you are going to need to buy a quality pair of running trousers and/or shorts. In the early stages of your training, the type of trousers or shorts you wear will make no apparent difference to the comfort of your run, but as distances increase the difference becomes very noticeable.

When buying running trousers look for known brands such as Nike, Adidas, Ron Hill and Brooks, who manufacture specialized trousers to help minimize drag, wick sweat away from the legs and reduce the chances of chafing in embarrassing places. Normal tracksuit bottoms may be fine for a short jog, but for runs of any noticeable distance they become very uncomfortable and you will only end up wishing that you had spent that little bit more on a decent pair of trousers.

In warmer weather, shorts will help to keep you cool and prevent you from overheating. The leading manufactures are once again the ideal choice as they produce shorts that are not only lightweight but also help to ‘air’ areas of your midriff to keep you comfortable throughout your workout. Whichever item you decide to wear come race day, it is important that you wear your trousers or shorts a number of times beforehand to ensure that they fit properly and do not chafe certain areas. As amusing as the term ‘chafing’ may sound, it really can cause significant discomfort on a run. Many runners apply petroleum jelly to commonly affected areas just before the race.

When buying trousers, look for known brands.

Briefs

What you decide to wear under your trousers or shorts is up to you. Cycling shorts, suitable underwear and jockstraps are all used but ultimately the choice is yours. Some runners wear nothing under their trousers; others opt for just cycling shorts and do away with trousers altogether. There is no right answer, so wear something that is not going to rub. Experiment to find out what suits you.

Tops

The type of top you wear must reflect the climate that you are running in as heat has a major effect on your running performance. The harder your body has to work to keep you cool, the more energy you will expend, causing premature fatigue. It is essential that you wear the right top for your training as well as the race itself. The most important features of a top are that it does not rub and is breathable. If the weather is cold when you start out then it is fine to wear another lightweight top as well; just tie it around your waist when you warm up. On race day, if the weather is cold, most runners wear old tops that they don’t mind throwing away at the start of the race. This saves the hassle of tying it around your waist.

On warmer days, a singlet or vest are the most appropriate tops, but once again watch out for rubbing. Some running vests are cut fairly high under the arm, which can cause underarm soreness over a long run. Just make sure that, come race day, your running gear has been tried and tested on training runs.

Choose a running top that suits the weather conditions.

Socks

Despite their being the smallest item of clothing, buying the correct socks is very important. The amount of sweat your feet produce during exercise is probably a lot more than you think. If you wear cheap socks that do not wick sweat away from the skin and do not allow your feet to breathe, the salt and the moisture in your sweat soon lead to blisters. It is advisable to spend that little bit more on a few pairs of specialized running socks to give yourself the best chance of avoiding blisters.