The long run: help training for the Marathon

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10 April 2012

"You run like a girl!" is one of the last phrases the wannabe-marathon runner wants to hear. Unfortunately, this was the earliest verdict on my technique from the experts at Full Potential, Adidas's training partner for the London Marathon. I would have protested — because of my feminist principles and pride — except few could deny mine is a stereotype of the "feminine" style: arms flailing, hands loose. I am, alas, no Paula.

My technique — or lack thereof — was one of the reasons I thought I could benefit from a marathon boot camp. That and desperation to absorb any information to make the 26.2 miles a little less painful.

As I dragged myself out of bed at 6am on a Saturday morning, however, I had my doubts. The duvet seemed significantly more appealing than the thought of sprinting on Berkshire's icy earth.
Frighteningly, they call the weekend course the "marathon survival training weekend", which sounded a little too Ray Mears for me. But far from my nightmares of squat jumps until midnight, it was a remarkably refined affair. There were only three physical sessions: threshold training (short bursts of running broken up by rest periods to build up endurance) and hill training on the Saturday, before a long run on the Sunday. The rest of the weekend was for nutrition and training advice and teaching us to stretch.

The long run was the highlight. Runners chose between the well-kept grounds of Wellington College and nearby woodland and picked their own pace. Most returned on an endorphin and fresh-air high, reminded of why they had taken on the challenge of a marathon in the first place. I had expected the other participants to look as though they had walked off Maximuscle adverts and to start talking about their "2:14 PBs". Instead, the course attracted a spread of abilities: from the skilled long-distance runner to the complete novice, for whom it was arguably of most use.

This range of experience applied to the coaches too. Sure, Nick Anderson and Keith Anderson were the kind of guys who can reel off hundreds of runners' best times over 26 miles, and their own figures showed they were no slackers. Another coach was the world's fastest Father Christmas. But Keith's wife, Debbie, had the more normal goal of running her first sub-four-hour marathon.

This range of experience meant there was advice to suit every ability. The coaches were gentle with us, too: there was no army-style yelling, just encouragement.

Before the course, my first three weeks of marathon training had got off to a decent start. I am not looking to break any records — fancy dress or otherwise — but I was already up to 10 miles on my longest run. My training has also benefited from occasional sessions with personal trainer Kathryn Freeland of Absolute Fitness.

But in other areas I had started to struggle as the demands of work and social life meant eating and sleeping well became more difficult. As the coaches stressed the need for healthy eating, I thought guiltily of my "day of the three doughnuts" that week. I left the course resolved to try harder. Come 25 April, I will be grateful that I managed to ditch the duvet that morning.

At the end of the weekend, I was much more excited about the marathon and a lot less frightened about the weeks of training ahead.
On the technique front, I even discovered that my so-called womanly style had a place — it is almost the correct technique for running downhill. Pity the marathon course is almost flat or I would have found the perfect excuse for when the race day photos show my tired arms still
flailing wildly.

Tips to help the would-be Marathon runners stay the course
Marathon Training
1. Fools rush in. If you immediately launch into an Olympic long-distance runner's training programme, you will get fatigued or injured. Start gently, and build up your activity levels from there.
2. Don't fixate on running at a certain pace. Long training runs should be at a speed at which you can hold a conversation. If you are gasping for breath, you are trying too hard.
3. It isn't about trying to run the highest number of miles possible. Make time for hill training (to increase strength) and for threshold training — which builds up speed endurance. The latter should be at a pace which is outside your comfort zone, where you can say a few words but not sentences, about eight out of 10 on an effort scale.
4. You cannot train for the last six miles of the marathon through long runs. Getting to the end is more about mental and physical strength; your longest run should take no more than three hours and 15 minutes.
5. Don't put pressure on yourself to achieve a specific time come race day. Instead, train at the right level for your body as it is now.
6. Be flexible and listen to your body. If you feel tired, do an easier run, cross-train or take a rest day: you are not a slave to your training programme.
7. Practise! Getting in a half-marathon or 16-mile race a few weeks before the marathon is also advised, but run it at the pace you intend to run the marathon. Use this to practise taking on gels and drinks while racing.
8. Rest to be race fit. Cut back in the fortnight leading up to race day so you are fully recovered from your training.

Running Technique
Focus on your posture. Avoid "turtle neck" — don't stick your chin out when running. Stand up straight.
Running downhill. Most of us try to apply a brake with our feet when we run downhill. Instead, the best technique is that of a child: use your arms for balance and run freely. This should be the recovery part of hill training.
Running uphill. Avoid slumping into a hill, especially when tired.

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