M IS FOR MILEAGE
The most important part of your marathon training is creating a good mileage base. Hopefully you are running at least 25 miles a week by now. Increase your running by no more than 10% each week. Remember to taper training towards the big day.
A IS FOR ACHE!
Muscle ache after training or the big race is technically termed DOMS (delayed onset muscle soreness). So to reduce the stiffness and soreness make sure within 30mins of the race you stay warm, drink a carbohydrate replenishment drink and eat food containing carbohydrates and protein (e.g. a chicken sandwich, peanut butter bagel) to restore the glycogen in your muscles and assist muscle recovery.
After the run make sure you have a good stretch and rehydrate. After a few days treat yourself to a massage, go swimming, lay off running, make sure you get enough sleep and if you’re feeling brave try an ice bath!
R IS FOR REST
Most people do not realise rest is one of the most important parts of your training. Aim for 6-9 hours sleep a night.
You should not run everyday as your muscles need time to repair, recover and become stronger and adapt to changes in your training. Listen to your body & vary your training, with intervals, long and shorter speed runs. The week before the race enjoy a long run on the Monday then have 3-4days off to rest your body before the Marathon.
A IS FOR ACUTE INJURY
One of the biggest problems for those with a poor training program or those who haven’t put the time in to build towards the race is overuse injury.
Poor preparation can lead to runners overloading their training within the final months or even weeks before the race. The danger is you may pick up some form of musculoskeletal injury. Your body cannot cope with the rapid demands placed on its system in such a short space of time.
You must ensure you have a good stretch session after your runs, to reduce muscle aches and try to have regular massages. Should you experience minor muscle niggles don’t fall into the trap of telling yourself you can run it off. This will only lead to long term issues. Invest in good trainers, and see a sports specific physiotherapist if you experience recurring problems.
T IS FOR TRAINERS
Problems often start from the feet, so the right pair of running shoes is crucial. The trainers you choose should suite your foot type. If you are a person with flat feet then you are looking at trainers that will give you the arch support. If wear the outside of the shoe, then possibly you are looking for a neutral pair.
You should look to replace your trainers every 400 miles and make sure you have mileage in your new pair before the Marathon.
Seek advice from a specialist before purchasing your next pair. Remember it’s not about the colours, style or the name. It is about the right shoes for your feet to give you the comfort over the many miles and to avoid injuries.
H IS FOR HYDRATION
Drinking appropriately will improve your performance, aid recovery and reduce risk of dehydration. Water and a sports drink should be consumed during the race. Don’t rely on your thirst mechanism to signal you are thirsty. If you feel thirsty you are already dehydrated.
However you can drink too much which can result in fatigue, nausea and an imbalance in the body’s sodium (salt) levels. Sip small amounts regularly. Isotonic drinks can help replenish carbohydrates and missing electrolytes.
O IS FOR ORGANIZE
On the day of the race you are likely to be excited and at the same time nervous, so make sure you get yourself organized the night before.
Make sure you organise a bag with all the things you will need. This should include:
• safety pins for your number • toilet paper (you may get caught out like Paula Radcliffe!) • waterproofs • bottled water and isotonic drink • spare socks • inhaler if necessary • blister plasters • food and snacks • clothing to warm up in and put on when you have finished to keep warm • Vaseline or lubricant balm (nipples can suffer!) • foot powder • towel (for the blood sweat and tears) • ibuprofen for pain and swelling relief • Sun block and sunglasses – you may be lucky!
N IS FOR NEXT STEP
After experiencing the personal satisfaction of completing a marathon, what do you do next?
Many runners are interested in continuing training, ready for the next challenge. However the effects on the muscular-skeletal system are extreme, as muscles have experienced micro-trauma, or tiny tears of the muscular tissue. They need time to heal.
Listen to your body and resist starting training until you are fully recovered. Runners often suffer post-event depression after finishing a race, due in part to achieving a goal that took much time and energy to accomplish. Make sure you set some new goals…