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5 Top Running Tips – Marathon Preparation

IMAGE HERE

 

Number 1 – It is Good to Walk
Walking should be an integral part of your New Years running resolution. You should by now, just over 16 weeks out from the London Marathon, at least have a basic level of fitness available to you. Now is the time to build on that and walking is a great way to build your endurance while avoiding too much stressful loading of the joints. They need time to continue to adapt to the challenges that you are placing on them. Break up some of your longer mileage work, at this stage of your training, with a good paced 5 minute walk. You will be a happier runner as a result.

 

Number 2 – Run for Time
This is so important, especially if you have a race planned. Never train by mileage, train by time. I am troubled by the people I see at this time of the year out slogging away trying to cover their training programme when really their body is saying – enough for today I need a rest now. There is no point losing your technique and running badly for 45 minutes just to complete your schedule, you will get injured eventually. This way you are working in the zone you body is comfortable and will control your progression, again it is about avoiding injury and enjoying your training regime.

 

Number 3 – Listen to your Body
In the technological age we have become reliant on feedback from a computer as to our progress during a run. Particularly at this point in the year and your training put the watch, the heart rate monitor and all anther gadgets away – you need a simple devise to record the time, a watch. Enjoy your runs, take in the area around you and most importantly listen to your body. It will tell you how you are going – if you need to stop then stop and walk. This will be a crucial skill to understand on race day and all the excitement that it will bring.

 

Number 4 – Pick Your Feet Up
Starting out on your longer timed runs can be tough on the lower limbs, and is greatly affected by the fact so many of us sit for long periods of our day now. You will start running slowly, even if it is for short periods of time, therefore pick your feet up! It is important not to push through your calves, causing you to bounce or overload the calf muscles. At this early stage thinking about lifting your foot up off the ground a little earlier will prevent you getting into bad habits now that will be hard to change later.

 

Number 5 – Remember Your Strength Work
Although running has a wonderful feeling of being free and outside you need some of the other work to gain the maximum benefits. I am not talking about going to the gym to lift weights, you need a good all round programme that you complete twice a week to build the required strength for your body. Along with this, and we all hate picking on the weaknesses, however try to pick two exercises you know you are struggling with and complete them after each run. They will become strengths in no time. Start now as it will hold back your progress later.

 

Remember running is a hugely technical activity or sport so by getting some of the basics in place early you will enjoy it all the more later on. Good luck for race day.