• 01Nov

    6 Facts You Need to Know About For Your First Marathon Run

    So, you have decided to run a half-marathon or a marathon. Congratulations.

     

    Now that you have made this momentous decision, you have some questions that you would like answered. Well, for almost 30 years, I have been helping many people achieve their goals of running their first half or full marathons.

     

    Here are a few of the questions that I have been asked, along with the answers

     

    What advice would you give to someone looking to run a marathon?

    Invest in a good pair of running shoes. Search for local shops that do gait analysis tests. Based on the findings of the video recording of how your foot strikes the ground, the tester will advise you of the best type of shoe for you.

    Also, clothing that is suited to the time of year that you are either training or racing. And don't forget a training diary or training app.

     

    How much time and dedication does it take to be able to run a marathon?

    You have to be dedicated to your goal of running a marathon and be prepared to train between 5 – 6 days a week of which two training sessions should be strength-based. Have a training plan and stick to it. At the end of each training session, write in the diary what you did, how long it took you, and how you feel about the training session. That information could come in handy for many reasons.

     

    For someone who has previously run a marathon, do you have any advice to give them on how to beat their previous time?

    Train harder, but smarter than you did the last time. If you have a training diary that covers your previous marathon, take a look through it and see what could be done better and apply it. If you don't have a specific running programme, you can find them on most charity websites. When it comes to the strength training portion of the plan, I would speak to a trainer with experience of designing sports specific programmes. These programmes are very different from those for general health and fitness. They will be designed to reduce the risk of injury.

     

    What are the health benefits to long-distance running?

    Top of the list has to be improved heart health. Improved lung capacity and function, lower blood pressure and lower resting heart rate are all bonuses.

     

    Is running a marathon healthy for our bodies?

    That can depend on the age and gender of the person when they start running for the first time. Running does improve bone density (makes the bone stronger); however, if you are coming from a sedentary lifestyle, it may take some time to see some improvement.

     

    What happens to your body after a marathon? (i.e. muscle pain, feet pain etc.)

    DOMS, or delayed onset muscle soreness, will occur at some point within 48 hours of completing the race. Tiny tears and bleeding in the muscles caused by the repeated muscular contractions that happen when you run over 26 miles. Some recovery aids are as follows: Sleep, ice, compression tights, anti-inflammatories, echinacea, massage.

     

     

     

    I trust that the information above will help to answer some if not all of the questions that you may have about running your first long-distance event.

     

    If you would like a complete 13-week training programme to help you achieve your goal of running your first long-distance race, then book a free 30-minute phone call and let's get the planning started right!


     

  • 23Oct

    Five Simple Steps to running

      

  • 27Sep

    Have you started preparing for Christmas yet?

     

  • 06Jun

    Men's Health Week

      

  • 14May

    Mental Health Awareness Week

    Everyone knows physical activity is good for your body, but exercise is also one of the most effective ways to improve your mental health and wellbeing.

     

    14th-20th May is Mental Health awareness week and mental health problems will affect one in four people at some point in their lives.

     

    Regular exercise can have an impact on depression, anxiety, it helps you sleep better and boost your overall mood.

    And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference.

     

    We need to alter our views, that exercise is no longer a chore or seen as something we have to do for our physical health, but as something that we do because we value its positive mental benefits too and so we enjoy all the rewards of working out.

     

    Exercise is a powerful depression fighter for several reasons. Most importantly, it releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.

     

    When you have mental health issues and haven’t exercised for a long time, setting yourself unrealistic goals like completing a marathon or working out twice a day will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.

     

    Being active doesn’t have to mean doing sport or going to the gym. Here are a couple of tips for moving your body and getting those endorphins flowing.

     

    Walking - not just in parks and on the roads but visiting places of interests. Walking groups are great for meeting people as well

    Couch to 5k - this app can help you go from walking to running 5k over a period of 3 months (or longer if you choose)

     

1 2 3 4 5 .. 6