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One of the biggest errors that individuals make in preparation for marathon running is not allocating enough time to build up the aerobic endurance fitness required. Consequently, finding the mileage too demanding at the later stages, and risk injury. Here is a marathon training programme to take individuals who already have a sound aerobic base up until April. It is absolutely essential that the individual adopts a meticulous training programme and demonstrates the appropriate discipline and dedication necessary. Through planning a training regime the individual becomes less susceptible to overtraining and injury, both very common conditions when training for a marathon. Due to the insecurity and doubt with running 26 miles, an individual can feel compelled to run too frequently, and at times, with too much distance. This creates an increase in total training volume that, through time, can run down the individual, and make them exhibit signs of overtraining such as tiredness, loss of motivation, soreness, pain, weight loss, and depression. Specificity I always remember a client of mine looking at me in total disbelief as I told her she would have to give up all her evening classes if I would only prescribe other activities for runners if they were suffering from overuse injuries, or showing signs of overtraining (boredom). Boosting one’s cardiovascular endurance through aerobic classes, cycling, rowing, or using the cross-trainer is all well and good; it doesn’tnecessarily mean you’re a better runner. It is important your body develops an endurance for running, so it is able to withstand the constant stress placed upon the structures with every heel strike. Overuse injuries Too high a training volume can also increase the risk of overuse injuries frequently observed in runners. Most common injuries associated with marathon running include: • Anterior tibial stress syndrome The individual’s training regime must ensure enough recovery time between bouts of running and also include prehabilitation exercises, strength training, and a quality amount of time dedicated to stretching. Prehabilitation Prehabilitation exercises are exercises implemented into a training programme in order to prevent potential injury. Too much running can cause a great deal of tightness in the iliotibial band (IT band) that inserts into the lateral aspect of the patella and also into the tibia. Additionally the vastus lateralis muscle can become too tight and therefore tends to dominate over the vastus mediallis obliques (VMO) that runs medially into the patella. This can cause IT band syndrome and also patellofemoral syndrome as the tracking of the patella is out of alignment due to the pull from the IT band and the vastus lateralis. In order to prevent this the individual would adopt exercises to strengthen the VMO and also the hip abductors, mainly the gluteus medius and minimus. Massage therapy would be extremely useful for releasing tension in the IT band, although it can be quite a painful procedure. Recovery It cannot be overemphasised how important recovery from running sessions are if one wishes to participate in marathon running. Rest is absolutely vital, as is quality dedicated stretching sessions for the lower limbs. The runner should not be running on consecutive days, it is quality of performance and not quantity that the runner should be interested in. Running mileage should be increased in small doses only, no more than 10% per week and every 3-4 weeks the runner should reduce mileage for that week only as a precautionary measure. Nutrition and hydration play a key role in recovery as the individual needs to consume an adequate amount of water per day and also electrolyte drinks without too much sugar, consumed if running for more than 60 minutes. Quality complex carbohydrates need to be the mainstay of the individual’s diet, along with proteins and good fats. Running shoes It is imperative that any individual involved in endurance running be fitted for a quality pair of running shoes.Speciality running shops are available throughout the UK and they will assess the foot type of the individual and strike pattern, and will allow you to run on a treadmill in-store before you purchase. If a runner was to begin developing a lot of pain in their feet from running, then orthotics may be prescribed by a sports podiatrist. Many individuals overpronate (most common) or underpronate when they heel strike which can rotate the knee causing many problems in the lower limbs. It is vital, however, when running the marathon itself that a tried and tested sports shoe is worn and not a new pair purchased for the day itself. Blisters are a common blight for runners and are usually the result of poor training shoes or shoes that do not fit correctly. Ground surfaces One of the major causes of injury is improper ground surface. One should limit the amount of mileage spent running on concrete as this creates the greatest amount of shock in the joints. Grass and woodland trails are best but in the winter months may be wet and therefore potentially hazardous. Strength training One would also adopt a strength training programme in order to prevent muscle imbalances, and promote quality muscle, ligament, and tendon strength. Too many runners shy away from strength training, believing that it will increase too much muscle mass that will slow them down and induce fatigue too quickly. Nothing could be further from the truth. Strength training does not equate to hypertrophy. Boxers, wrestlers, and those involved in sports with weight classes all benefit from strength training without the increase in muscle size. Strength training will increase speed and power, and aid in the prevention of injury. For marathon running, however, strength training would have to develop into strength endurance and therefore more repetitions would be required per exercise at the expense of load.
ST/PH: strength training prehabilitation Weeks 1-9
Weeks 11-20
Only prescribe other activities for runners if they are suffering from overuse injuries, or showingsigns of overtraining (boredom) Marathon running is a serious physical endurance event that requires meticulous preparation and the utmost dedication and discipline. In order to prevent overtraining and overuse injuries, the individual should allow adequate recovery time into the programming and develop the running mileage at an appropriate rate. Running surfaces, shoes, diet, hydration, rest, massage, strength and endurance training and stretching all play significant roles in the application of marathon running and any individual would be wise to make to make sure they are well versed in the aforementioned variables. Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!' www.mikeheatlie.com Copyright © Mike Heatlie Personal Training 2007 All Rights Reserved You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article |
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