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Marathon Running Injury Clinics
Tel - 01827 59943 Tamworth or 0121 745 8792 Birmingham
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Marathon Training Advice
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London Marathon Info - we have the official 2010 Virgin London Marathon Training programmes from novice through to the experienced runner. Please click the link to go to the London Marathon website http://www.virginlondonmarathon.com/training-centre/training-advice/training-plans/
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Distance Training
1. Gradual progression is vital in training for long distance / marathon running.
2. Most running injuries occur due to overuse, these come about when the body is unable to adapt to the increased stresses placed upon it by progressive training regimes.
3. Gradual progression allows the body to build up endurance, strength and fitness in the heart and lungs as well as the legs.
4. Increase your weekly mileage or time spent running by no more than 10% per week, and ensure sufficient rest or easy days are included in any training program.
5. This will allow the body time to recover and adapt to the demands of training and reduce the risk of injury.
Types of training sessions
The long run:
Possibly the most important component of marathon training, certainly for newcomers to the distance. Doing the regular long run will increase endurance, boost confidence and prepare the body for the rigours of marathon running.
Steady Run:
The staple diet of the distance runner. Running over varying distance or time at a comfortable pace. The majority of sessions in the distance training program are at a steady pace, enabling the runner to get “miles in the bank” and build up strength and stamina.
Intervals:
Intervals involve repetitions that are timed, over a measured distance with measured or timed recoveries i.e. 6 x 400 metres with 2 minute recovery.
These sessions are aimed at improving speed or speed-endurance.
Fartlek:
Farlek or speed play is a less disciplined type of speed work than intervals, as it does not involve specific timed of measured segments. Fartlek can be run on your favourite course by using markers i.e. trees or lampposts to run varying distances at varying intensities of pace, alternating fast and slow segments.
Many runners enjoy these sessions as they are more flexible and not as demanding as traditional interval training. Also, Fartlek doesn’t have to done on the track, any type of terrain can be used.
Recovery run:
This can be a short, slow run that helps flush waste products from previous harder sessions out of the body. Recovery runs can relieve stiffness that sometimes accumulates in the muscles.
Tempo run:
Tempo running should be carried out at a pace that is as fast as possible without going into oxygen dept. These are tough sessions but are very useful for increasing fitness and endurance.
It can be difficult to get the pace right on the sessions. Using a heart monitor will help, although an easy to judge the pace is to use the ‘conversation’ method. If you are running at a pace that is leaving you too out of breath to hold a conversation, then you’re going too fast.
You should be running hard but not getting out of breath.
Resting Heart Rate:
Knowing your Resting Heart Rate (RHR) is a useful piece of information to aid your training program. All you need to do is remember to take your pulse first thing in the morning before you get up and start moving around. Do this for 4 or 5 days to get an accurate average of your RHR.
As you monitor your RHR you may have days when it is higher than the normal average. This is often an indication that something is not quite right, maybe your body is beginning to fight a cold virus. A higher than normal RHR can also indicate overtraining. Being aware of this will let you know you may need to ease off from your training workload and allow your body to recuperate.
1. Gradual progression is vital in training for long distance / marathon running.
2. Most running injuries occur due to overuse, these come about when the body is unable to adapt to the increased stresses placed upon it by progressive training regimes.
3. Gradual progression allows the body to build up endurance, strength and fitness in the heart and lungs as well as the legs.
4. Increase your weekly mileage or time spent running by no more than 10% per week, and ensure sufficient rest or easy days are included in any training program.
5. This will allow the body time to recover and adapt to the demands of training and reduce the risk of injury.
Types of training sessions
The long run:
Possibly the most important component of marathon training, certainly for newcomers to the distance. Doing the regular long run will increase endurance, boost confidence and prepare the body for the rigours of marathon running.
Steady Run:
The staple diet of the distance runner. Running over varying distance or time at a comfortable pace. The majority of sessions in the distance training program are at a steady pace, enabling the runner to get “miles in the bank” and build up strength and stamina.
Intervals:
Intervals involve repetitions that are timed, over a measured distance with measured or timed recoveries i.e. 6 x 400 metres with 2 minute recovery.
These sessions are aimed at improving speed or speed-endurance.
Fartlek:
Farlek or speed play is a less disciplined type of speed work than intervals, as it does not involve specific timed of measured segments. Fartlek can be run on your favourite course by using markers i.e. trees or lampposts to run varying distances at varying intensities of pace, alternating fast and slow segments.
Many runners enjoy these sessions as they are more flexible and not as demanding as traditional interval training. Also, Fartlek doesn’t have to done on the track, any type of terrain can be used.
Recovery run:
This can be a short, slow run that helps flush waste products from previous harder sessions out of the body. Recovery runs can relieve stiffness that sometimes accumulates in the muscles.
Tempo run:
Tempo running should be carried out at a pace that is as fast as possible without going into oxygen dept. These are tough sessions but are very useful for increasing fitness and endurance.
It can be difficult to get the pace right on the sessions. Using a heart monitor will help, although an easy to judge the pace is to use the ‘conversation’ method. If you are running at a pace that is leaving you too out of breath to hold a conversation, then you’re going too fast.
You should be running hard but not getting out of breath.
Resting Heart Rate:
Knowing your Resting Heart Rate (RHR) is a useful piece of information to aid your training program. All you need to do is remember to take your pulse first thing in the morning before you get up and start moving around. Do this for 4 or 5 days to get an accurate average of your RHR.
As you monitor your RHR you may have days when it is higher than the normal average. This is often an indication that something is not quite right, maybe your body is beginning to fight a cold virus. A higher than normal RHR can also indicate overtraining. Being aware of this will let you know you may need to ease off from your training workload and allow your body to recuperate.
Birmingham runner Peter Taylor of Atlas Sports Injury Clinic in Solihull Birmingham will be sharing tips and advice on running. Peter who has won a half marathon race in 1hr 10 mins is a well respected HPC Sports Physiotherapist, a HPC registered Sports Podiatrist and an experienced Sports Therapist.
Peter manages the Atlas Running Injury Clinic in Solihull Birmingham and fits prescription orthotic foot insoles for runners who overpronate. Peter will be posting regular tips and advice on our News Button Blog Site.
Peter manages the Atlas Running Injury Clinic in Solihull Birmingham and fits prescription orthotic foot insoles for runners who overpronate. Peter will be posting regular tips and advice on our News Button Blog Site.
Marathon/Distance Running Hints
1. Keep a log book:
Record your training, distance of run, effort of run or type of training, type of terrain, weather, how you felt, resting heart rate, and any other important factor.
This can be important for current and future training regimes in identifying periods of good/bad form, onset of any injury or fatigue.
2. Listen to your body:
Think your way through regular systems checks, i.e. how do I feel, do I have any aches, pains, niggles and is my breathing OK.
Don’t ignore pain, injury, illness, extreme fatigue. Most running injuries are overuse injuries so rest is important.
3. Be prepared to be flexible about your training program:
Although it’s important to get into a training “routine” it’s also important to be adaptable if things go wrong.
If you miss an “all important session” due to injury or illness, don’t panic. Adjust your schedule accordingly, don’t try to make up for a missed session by overdoing the following weeks program.
4. Don’t be a fair weather runner:
Our weather is rarely the same two days in a row, thus, there is no telling what will happen on race day. Get used to running in cold, hot, wet and/or windy conditions.
5. Stay injury free:
Ensure any injuries you may incur are treated by a qualified Health Care Professional (HPC) or experienced sports therapist with running injury experience.
Better still, be pro-active, a consultation and examination with a Sports injury specialist i.e. Osteopath, Physiotherapist or Podiatrist can help prevent any future injuries occurring
1. Keep a log book:
Record your training, distance of run, effort of run or type of training, type of terrain, weather, how you felt, resting heart rate, and any other important factor.
This can be important for current and future training regimes in identifying periods of good/bad form, onset of any injury or fatigue.
2. Listen to your body:
Think your way through regular systems checks, i.e. how do I feel, do I have any aches, pains, niggles and is my breathing OK.
Don’t ignore pain, injury, illness, extreme fatigue. Most running injuries are overuse injuries so rest is important.
3. Be prepared to be flexible about your training program:
Although it’s important to get into a training “routine” it’s also important to be adaptable if things go wrong.
If you miss an “all important session” due to injury or illness, don’t panic. Adjust your schedule accordingly, don’t try to make up for a missed session by overdoing the following weeks program.
4. Don’t be a fair weather runner:
Our weather is rarely the same two days in a row, thus, there is no telling what will happen on race day. Get used to running in cold, hot, wet and/or windy conditions.
5. Stay injury free:
Ensure any injuries you may incur are treated by a qualified Health Care Professional (HPC) or experienced sports therapist with running injury experience.
Better still, be pro-active, a consultation and examination with a Sports injury specialist i.e. Osteopath, Physiotherapist or Podiatrist can help prevent any future injuries occurring
Marathon training programme and advice on running is available on this page. A useful Running Pace Chart
will be included on our blog site (News Button) to enable you to monitor your training programme.
We wish you good luck and enjoy the day!
will be included on our blog site (News Button) to enable you to monitor your training programme.
We wish you good luck and enjoy the day!