Marathon and Half-Marathon Running E-Book

Steve Trew

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

Seitenzahl: 244

Veröffentlichungsjahr: 2014

Beschreibung

Crowood Sports Guides provide sound, practical advice that will make you into a better sportsperson, whether you are learning the basic skills, discovering more advanced techniques or reviewing the fundamentals of your sport. Contents include: the history of the marathon and the myths that have grown around it; the big races and practical advice on how to enter; deciding on what type of event is right for you; correct shoes and clothing; how to form a training schedule and train progressively, building up mileage for your first event; a discussion of tapering and race preparation, and the correct nutrition and hydration for your race; tips for achieving a positive mental attitude; dealing with injury; progression onwards from your first marathon or half-marathon. Aimed at beginner to intermediate runners and superbly illustrated with over 200 colour photographs.

Leseprobe

CROWOOD SPORTS GUIDES

MARATHON

AND HALF-MARATHON RUNNING

SKILLS  •  TECHNIQUES  •  TRAINING

Steve Trew

THE CROWOOD PRESS

First published in 2012 byThe Crowood Press LtdRamsbury, MarlboroughWiltshire SN8 2HR

www.crowood.com

This e-book first published in 2014

© The Crowood Press Ltd 2012

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 856 1

Dedication

As ever, for Shane and Marilyn

Acknowledgements

My grateful thanks to Kath Atkin and Phil Pearson for their massive input to diet and nutrition, injury prevention, flexibility and strength training.

Photographs © Nigel Farrow

CONTENTS

Part I: Introduction to Marathon Running

  1     History and Myths

  2     The Big Races (and the Small Ones)

  3     How to Enter

  4     Shoes, Clothing and Equipment

Part II: Training and Techniques

  5     Exercise Physiology

  6     Basic Training

  7     Advanced Training

  8     Racing and Pacing

  9     Mental Attitude

10     Diet, Nutrition and Hydration

11     Weights, Resistance and Core Work

12     Stretching and Flexibility

Part III: Race Preparation, Race Day and After the Race

13     Tapering and Race Preparation

14     Precautions for Older Runners and for Female Runners

15     Comparison Times for Marathon and Half-Marathon and Other Distances

16     Injuries and their Prevention

17     The Day of the Race

18     After the Race

Useful Information

Index

CHAPTER 1

HISTORY AND MYTHS

Ancient History or Myth?

The first Persian invasion of Greece took place in 490BC. Vastly outnumbered, a force of 10,000 citizen-soldiers, mainly Athenians, engaged the invaders on the plain of Marathon to the north of Athens and won a decisive battle. The casualties were recorded as 192 Athenians, 11 Plataea soldiers and 6,400 Persians. The Athenians rightly regarded this victory as a decisive moment in their history and it marks the rise of Athenian democracy.

Before setting out from Athens for Marathon, the generals sent a herald off to Sparta to request their help. The herald’s name was Pheidippides, a trained runner. According to the Greek historian Herodotus, he reached Sparta on the very next day after quitting the city of Athens – the direct distance is estimated at 135–140 miles. Having delivered the generals’ request, he then returned to Athens with the Spartans' reply that, due to religious observances, they could not leave Sparta until the full moon. When they received this news, the Athenian generals decided to attack the Persians anyway.

A further feat of endurance took place after the battle when the Athenians were alerted to a Persian fleet sailing for Athens. Having fought in battle, and still wearing their armour, they set off back to defend Athens and arrived before the Persians – a distance of 26 miles.

The Start of the Modern Olympic Games

Almost twenty-four centuries later, in 1896, the first modern Olympic Games were held in Athens, Greece. The French historian Michele Breal proposed reenacting the legendary marathon in an event that would test the athletes’ powers of endurance; he also offered to put up a silver trophy for the winner. Baron Pierre de Coubertin, the inspirer of the modern Olympic Games, and Dimitris Vikelas, the Greek scholar who was also the first president of the International Olympic Committee (IOC) from 1894 to 1896, took the idea on board with great enthusiasm. The legend of the Marathon victory was therefore honoured by a 40km (25 mile) run from the Marathon bridge to the Marble Olympic Stadium of Athens.

Athens, Greece

The host nation of the first Olympics became ecstatic as Spyridon Louis, a Greek water-carrier, won the final, climactic race on 10 April in 2h, 58min, 50sec. ‘The Marathon’ was born. Spyridon Louis, as the first Olympic Marathon gold medallist, became a legend, and the course from Marathon to Athens, used today for the annual Athens Classic Marathon, became known as the ‘authentic’ or the ‘original’ marathon course.

The next two Olympic Marathons were run over similar distances, being hosted in Paris in 1900 and St Louis in 1904. A Parisian, Michel Théato, won the marathon in Paris after much controversy, whilst Thomas Hicks, a Briton running for the USA, won the St Louis Olympic Marathon under even more bizarre circumstances.

Paris, France

There were persistent rumours that the Paris marathon winner, Michel Théato, took a short-cut through the Paris backstreets. The Olympic historians André Drevin and Raymond Pointu exonerated Théato, but nobody was really sure what actually happened such a long time ago. Another point of interest in the Michel Théato saga is that he was a Luxembourg national, a fact that was not registered at the time. It emphasizes how disorganized the Olympic organization was in those days.

St Louis, USA

Even stranger things were to happen at the marathon at the St Louis 1904 Olympic Games, which was held in 90°F with only one drinks station, a ‘water well’ at the 12-mile (19km) mark. It was hardly surprising that only 14 of 32 starters finished the marathon. The 40km (25-mile) course started with five laps around the stadium track. The runners then left the stadium and started on a dusty, unpaved course that took them up-and-down over seven different hills. The path was marked by red flags that showed the route, while horsemen cleared the trail along the way. They were followed by doctors, judges and reporters in cars (only just invented!). Only after this procession were the marathon runners to be seen! The net result was a constant cloud of dust kicked up into the runners’ faces. The first man to cross the finish line was Fred Lorz from New York City. Lorz completed the race in just over 3h. However, Lorz’s victory did not last very long. Just as Lorz was about to accept his medal, it was discovered that he had accepted a lift in a car! It seems that Lorz had been suffering from stomach cramps, so he accepted the lift at the 9-mile (14.5km) point. He then rode in the vehicle for another 11 miles (18km), at which point the car overheated and broke down. Lorz, now totally rested and recovered, rejoined the race. He later claimed that he never meant to cheat and was going to tell everyone what he had done. Lorz was immediately banned for life from any future amateur competition. (This ban was lifted a year later and Lorz went on to win the Boston Marathon in 2h, 38min, 25sec).

It was a British-born man named Thomas Hicks, representing the USA, who actually won the marathon in a time of 3h, 28min, 53sec. When he ran into the stadium, the crowd barely noticed him! They had already welcomed home the original (cheating) winner.

Immediately after the finish, Hicks had to be carried off of the track. At the 10-mile (16km) point he had been given an oral dose of strychnine sulphate mixed into raw egg white to keep him going. This was followed by further doses and also brandy. At the end of the race, Hicks had to be supported by two of his trainers so that he could cross the finish line; he almost died.

There were still more bizarre occurrences with another entrant, Cuban postman Felix Carvajal. Felix set about raising money for his travel to St Louis; one method he used was to run around the central square in Havana and then to jump on to a soapbox pleading for donations. He did this again and again and again until he raised the necessary cash.

On his way to the race, Felix managed to lose all of his money gambling in New Orleans and ended up hitchhiking his way to the Olympic Games (not that easy in 1904). When Carvajal arrived at the games, he had no running clothes and the marathon start was postponed while he cut the sleeves off his shirt and the legs off his trousers. He ran the marathon in ordinary (but fairly light) shoes. During the race, Felix was extremely relaxed, talking to the spectators and even running backwards at times.

And then Felix got hungry. First he ate some peaches that he had stolen from a race official, and then he stole and ate some green apples. Not surprisingly he developed stomach cramps and had to drop out. However Felix eventually decided to continue and finished in fourth place. He probably would have won if he had not eaten all that fruit.

London, England

Finally, the marathon came of age at the 1908 Olympics in London, where the marathon was to find its now standard distance of 26 miles, 385yd (42.195km). The distance originally planned for was again 25 miles (just short of 40km), but the route from the start at Windsor Castle (designed and selected to win royal patronage) to the newly built stadium at White City was closer to 26 miles (41.842km) and the course manager fixed this as the distance from the start to the stadium entrance.

Another team was responsible for what happened inside the stadium, and the distance from the entrance to the finish line in front of the royal box was 385yd (352m). This was in a clockwise direction around the 536.4m track (one-third of a mile), at a time when races would be run either way around the track. If they had chosen to run the track the other way around, the distance would have been about 160m less, changing the classic marathon distance forever.

The winner was the American runner, Johnny Hayes, although the Italian athlete, Dorando Pietri, entered the stadium first and then collapsed five times as he staggered around the track. He was later, on appeal from the Americans, deemed to have been ‘assisted’ by officials over the final 30m, and disqualified. Due to the resulting controversy, he was awarded a gold trophy by Queen Alexandra for his efforts.

Of far greater significance for the marathon was that the furore had piqued the interest of the betting community and a series of re-matches was set up in the following year, mainly in the United States, over courses of exactly the same distance. It was this first ‘marathon boom’ following on from the 1908 Olympics that eventually led to the distance being officially adopted at the 1924 Paris Olympics.

The Evolution of the Half-Marathon

The half-marathon as a racing distance gradually became more popular, as runners saw it as an intermediate step from racing 6 miles/10,000m before going on to the full marathon. At the BUPA Great North Run Half-Marathon last year, there were over 54,000 competitors! In 2000, The Copenhagen/Malmo Half-Marathon had almost 80,000 finishers.

The half-marathon is, of course, a very challenging distance to complete, but doesn’t require quite the same amount of preparation as a full marathon. A half-marathon race will often be held in conjunction with a full marathon over some of the full-marathon course. For ‘new’ marathoners reading this book, it is strongly suggested that competing in a half-marathon should be seen as a prerequisite before racing a full marathon. The suggested training schedules will reflect this.

CHAPTER 2

THE BIG RACES (AND THE SMALL ONES)

The London Marathon

The running boom really started in America in the 1970s, and in Great Britain just a little later in 1981. The impetus for the surge of runners? The London Marathon. British Olympians Chris Brasher and John Disley had entered and run in the 1979 New York City Marathon. When they returned after the event, Brasher wrote an article, ‘The World’s Most Human Race’. In part he wrote:

… you must believe that the human race can be one joyous family, working together, laughing together, achieving the impossible. Last Sunday, in one of the most trouble-stricken cities in the world, 11,532 men and women laughed, cheered and suffered during the greatest folk festival the world has seen.

Chris Brasher finished by wondering:

Could London stage such a festival? We have a magnificent course … But do we have the heart and hospitality to welcome the world?

And so it began. In 1981 the first London Marathon was held on 29 March. Over 7,500 runners started (more than 20,000 wanted to run!) and over 6,000 finished. The 1982 event received almost 100,000 would-be marathon runners!

As the London Marathon developed and grew, so too did many other ‘big city’ marathons around the world; we should remember, however, that the world’s oldest running annual marathon event, in Boston, had been in existence since 1897 (founded by the very same American athletes who had competed in the 1896 Olympic Marathon in Greece).

Going past Big Ben at the London Marathon.

The World Marathon Majors

The London and Boston Marathons, together with three other of the biggest city marathons in the world, came together in 2006 to create a series of international marathons; the other three were New York, Chicago and Berlin. The series is known as the World Marathon Majors and is contested by the world’s best marathon runners. All five of the races have élite female and male runners, have a mass-participation event at the same time on the same course and have existed for at least 25 years. The races also raise more than $100,000,000 (£67,000,000 sterling) for charity.

Championships

The series also includes any IAAF World Championships and Olympic Games Marathons over a 2-year cycle. Four races at most, and three minimum, count towards the scoring points of 25 (1st), 15 (2nd), 10 (3rd), 5 (4th) and 1 (5th). The World Marathon Majors series is the Grand Prix of marathon running. Each of the five races has history and tradition on their side, and has had the best marathon runners in the world competing in them. The prize money (as well as individual race money) for the series is US$1,000,000 (£670,000 sterling).

These five marathons, plus the Olympic Games Marathons, have had over twenty world records set during them, from Johnny Hayes’ (USA) 2h, 55min, 19sec set back in London in 1908, right up to Haile Gebrselassie’s (ETH) 2h, 3min, 59sec in Berlin in 2008. Liane Winter (GER) set the inaugural world record for women – when women were finally ‘allowed’ to compete in marathon running – in Boston in 1975 with 2h, 42min, 24sec, and the record is now held by Great Britain’s Paula Radcliffe with her 2h, 15min, 25sec in London in 2003. However this record was set in a ‘mixed’ race, where Paula was able to take advantage of running with, and being paced by, male athletes. She does, however, hold the ‘women-only’ race record of 2h, 17min, 18sec in Chicago 2002.

The Berlin Marathon, going past the Brandenburg Gate.

Finishing the Olympic Games Marathon in the stadium.

The Beijing Olympic Marathon.

It would be very wrong to only consider these ‘big five’ marathons, particularly if you are looking to enter your first marathon. Certainly the atmosphere at one of the big races can be a big advantage: the crowds of supporters and spectators, the sheer efficiency of the organization, the numbers of other (often more experienced) runners around you can be a big help. However, it can also be a disadvantage. You may get carried away with the atmosphere and start off running too fast; this is one of the cardinal sins of the new marathon runner – start too quickly and you may never recover.

There are many much smaller marathons in Great Britain, and also around the world. Many of my marathon-running friends, and athletes whom I coach, deliberately seek out the smaller, more unusual and even exotic races to enter. They will then use them as a base for a holiday or an exploration of different places. It is also much easier to finish higher up the field in a ‘small’ marathon. I remember one year when I ran the London Marathon and the Malta Marathon and finished in very similar times. In London I was outside the first thousand, in Malta I was 10th!

CHAPTER 3

HOW TO ENTER

Big or Small?

What will it be then – one of the big, city marathons; or one of the smaller, less well-known marathons? You don’t even have to confine yourself to Great Britain; most of the European capital cities and many cities in the United States of America have marathons. Relative ease of road, rail and air travel really does mean that you are spoilt for choice. Entering smaller races is usually straightforward and easy; entering one of the World Marathon Majors can be more difficult.

The London Atmosphere

What do you want from your marathon experience? Is it the thrill of finishing and becoming a marathon runner? My job at the Virgin London Marathon is that of public address and commentator at the ‘second’ finish line. This is about 200m further on from the finish and is where all the runners come after they have collected their tracksuits and warm clothing. It as an absolute joy for me to talk to runners from Britain and all over the world, from new marathoners to those who have run 20 or 50 or 100 or more, and to listen to them talk about how wonderful London is as a marathon venue. They talk about the encouragement from the crowds, the amazing efficiency at the start lines, the organization of the water, aid and toilet stations around the course, and the sheer friendliness of everyone involved.

Or are you an experienced runner over the shorter distances, and you are looking for a fast time? Are you someone who prefers a flat, fast course? Or are your strengths designed for the hilly, tough courses (like the Snowdonia Marathon that takes in England and Wales’ highest peak). The majority of the big city/Marathon Major events are flat, although Boston does feature ‘heartbreak hill’ just before the final miles.

When and Where?

You will also have to decide on, and research, likely weather conditions and the course itself. If you’re going to run in Arizona in the height of summer, then be prepared for heat. If you choose a northern Scandinavian city towards the onset of winter, then the opposite will apply. Where will you stay before your race? Popular marathons will have lots of athletes there and accommodation may be in short supply. It may be difficult and expensive if your friends and family want to come and support you. Whatever you decide, make it early! You will need a minimum of six months to prepare and train for a marathon, so planning ahead is essential. Use the internet sites; Google the name of the race and almost certainly information will come up. Compare what is offered and what you want, and when you’ve decided, stick with that decision. As well as researching online, most marathons now accept (and welcome) entries online, although the Virgin London Marathon doesn’t. Good race organizers will acknowledge your entry and let you know you’ve been accepted at least 6 months before the event.

Ballot Entries

Some of the Marathon Majors, including the Virgin London Marathon (and New York), operate a ballot system: you apply for the race and wait to see if your name comes up. For instance, the entries for the 2011 Virgin London Marathon closed in just one day with 125,000 runners wanting to take part. Runners will have been told in the first week of October 2010 whether they have been accepted or not.

The Berlin and Chicago Marathons have an online entry system on a ‘first come, first served’ basis. It is important to find out when entries open and to enter at the first date indicated.

Boston alone of the big five has an entry time standard dependent on age; if you pass their standard and criteria, then your acceptance is assured.

A typical marathon entry form.

Charity Entries

It is obvious that getting accepted into the big races is not easy. One way is to run for a charity. Many charities have taken on board that sponsored marathon running is a fantastic way of generating revenue. London and other major events will hold a number of reserved, guaranteed-entry places and sell them to the charities. The charity will then give, or sell, these entries to runners, who in turn guarantee that they will raise a certain amount of money for the charity. It is an arrangement that benefits everyone. Googling the marathon sites on the internet will give many different charities that you can apply to directly. There are various different criteria for different charities.

Clearly it is essential that, once you have accepted a place through a charity, you must commit to proper preparation and training. Not finishing is not an option when you can, quite literally, have hundreds or thousands of pounds riding on your success at completing the 26.2 miles. However, injury is another matter. If you are injured or ill, under no circumstances should you run! If it becomes obvious that you will not be fit and healthy on the race day, withdraw as early as possible so that the race organizers or charities can allocate your place to someone on the waiting lists.

Entering a Half-Marathon

Similarly, when entering a half-marathon, the ‘big’ races will fill up first. Do your research, find out – as with the full-marathon entries – which system is going to work best for you, and enter as soon as possible.

Running for a charity can help you get an entry to the popular marathons.

CHAPTER 4

SHOES, CLOTHING AND EQUIPMENT

Running Shoes

The single most important piece of equipment that you will need is a pair of running shoes. Choosing a pair is far more difficult than it might appear, as there are well over 250 different types and models of running shoe available. The most important factor is that I, you, we, all of us are individuals with differences in weight, height, running style, body make-up and a myriad of other factors, which make us just that – individual athletes with individual needs and requirements.

It is not necessary to buy an expensive pair of running shoes to start with; what is important is that you go to a reputable specialist running shop and take advice from people who know about running and will help you choose what is best for you, not what is best for the shop. However, it is worthwhile knowing something about running shoes and how these features will affect your running.

Today’s running shoes’ uppers are almost always made of nylon, which is lighter than leather, dries more quickly and retains shape better than leather. How you lace up running shoes is important because it can relieve pressure on the feet. Always take advice from the experts in the running shop.

The Outer Sole

This is that part that comes into contact with the ground on every footfall. The outer sole should be long-lasting and have good grip. The outer sole should also give good cushioning and shock absorption – particularly for heavier runners. However, if the sole is very soft, giving good cushioning, then it is likely to wear down fairly quickly.

Depending on the gait and foot-strike of the runner, many athletes will find that the outside of the heel wears down very quickly, this occurs naturally when the runner is a heel-striker. Although some runners will get their shoes repaired on this heel-strike, it is probably best to allow the heel to wear naturally, as it is only accommodating the individual runner’s natural running action. Repairing the shoe will only mean re-continued wear on the heel.

The Midsole

The midsole lies between the road contact (outer sole) and the body of the shoe itself; it lessens and absorbs the pounding and landing of the foot as it makes contact with the ground, it stabilizes the foot, and flexes across from side to side (i.e. not from heel to toes). Many running shoes have tiny gas bubbles injected into the midsole material making the shoe light and a good shock absorber. However, with constant wear, the bubbles are flattened and pushed out, making the midsole harder and less shock absorbent.

The two functions of stabilizing the foot, while still allowing flexion, work against each other, and the experienced runner will know which is the more important for them. The new runner will also quickly come to realize where their priorities are.

Slip- or Board-Lasting Running Shoes

These terms apply to how the upper part of the shoe is attached to the midsole. The upper part of the shoe is stitched and then glued on to the midsole; if it is glued directly, it is known as slip-lasting, if a board is fitted between the upper and midsole it is known as board-lasting. Shoes that are board-lasted are best for runners who need stability, while slip-lasted shoes apply to runners who are okay with movement.

The Heel Counter

Around the heel on the upper shoe there is strong plastic (usually) that helps to maintain stability when running. Runners who require a shoe that will limit pronation and mobility should choose a shoe with a firm heel counter

Straight-or Curved-Lasting

Straight-lasted shoes are symmetrical around a plumb-line from middle of the heel to the middle of the toe; a curved-lasted shoe bends inwards to the middle of the forefoot. Straight-lasted shoes are good for runners who require movement control; curved-lasted shoes are good for runners who need foot movement and shock absorption.

Buying Your Shoes

Buy running shoes in the afternoon, as your feet swell approximately half a size during the day. Make sure there is a little space between your longest toe and the front of the shoe (approximately a centimetre). Your toes should have enough room to ‘wiggle’. Your new shoes have to feel ‘good’ on you when you buy them; if they’re uncomfortable in the shop, they won’t feel any better when you’re at home.

Features of a running shoe

Clothing

In general it is best to choose light running vests or T-shirts and shorts. The body while running produces an enormous amount of heat and heavy clothing will only make it more difficult to get rid of that heat, let alone the sweat that is produced. Of course, in very cold conditions it is essential to dress appropriately for running with a tracksuit or sweatshirt and leggings (tights). It is a misconception that running in heavy clothing will make you lose a lot of weight; all that is lost is extra sweat and the water weight lost will go back on as soon as you drink after training. Also, it is preferable to wear several layers of light clothing on top of each other in cold weather, rather than one very heavy item – the heat and moisture will disperse more quickly and easily.

Wearing nice, light, well-fitting, attractive clothing will make you feel better in training and during racing. Shorts and tops that fit poorly will rub, irritate and cut your skin. Ensure that you have everything going for you by having the correct clothing.

Shorts

Be comfortable! Buy the correct size and make sure they don’t have raised seams or edges that will cut into your inside thighs and ensure that you’re not able to train for several days. Shorts that have underpants sewn in are available and are a matter of personal choice. Don’t buy a pair of shorts where the legs are too long, they will make you feel uncomfortable and slow you down.

Vest and T-Shirts

The material should be light, preferably not heavy cotton. Nylon or similar material should allow sweat and heat to be easily dispersed. (This dispersal of sweat, moisture and heat is known as ‘wicking’.) Be aware that a too tight-fitting vest is likely to cause irritation on the nipples (more on men than women as women will be wearing a bra) and may even cause bleeding. Conversely, a vest that is too loose may also create problems.

Socks, Pants and Bras

The wrong socks can cause blisters! As with most running clothes, the new technology has ensured that (almost) blister-resistant socks are available; they are made with two layers of fabric, thus ensuring that the friction rub is against each other rather than against the skin. Two layers of fabric also get rid of sweat more easily. Also, some sock manufacturers now make differently shaped socks for the left and right feet. It may seem like a tiny bit of attention to detail, but all these advantages are worth having over 26 miles. Some athletes choose not to wear socks and this is a personal choice. However, if you normally do wear socks, under no circumstances choose to experiment by not wearing them on a long race or training run. Many (even most) triathletes run with no socks, but this is because of the nature of the sport, where time taken in putting them on during transition will be time wasted. However, triathletes in Ironman competitions, where the running distance is a marathon, often will take that extra transition time and wear socks