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Frequently asked questions answered by Marathon Mark Kleanthous
I have secured a place in the marathon what is the first thing I should do?
You must see a doctor and let them know your plans so he can give you the all clear to start training for the marathon. Whether you have been active recently or a while ago, if you have not exercised for some time. Once you have the all clear get proper running advice. It’s Ok to walk as you build up your fitness.
If you need advice on running or need coaching for technique or need a training plan then contact me on the following (mark@ironmate.co.uk)
How do I balance work family and training?
Firstly you do have to balance everything and sometimes the D.I.Y or things have to be left until after your main competition.
Before the family is awake or after they have gone to bed, don’t forget to have your kit ready otherwise you will disturb them. You need the family support. Sometimes we are simply too busy at work to take time out for training but having a break can sometimes solve problems or prioritise things you have to do. Not only can exercise reduce stress it helps you to think things through. If you can train at work then work a little later and you may miss some of the rush hour traffic or train after work then travel home if that is possible.
RUNNING SHOES
When should I replace my running shoes?
Running shoes have a mid sole that loses it shock absorption properties when we run. They make look good nice and clean on the out side but lose they absorption cushioning & stability with each run. Standing in your running shoes or walking around in them will shorten their life. Do not think just because the sole is not worn that the running shoes are still good to use for running. The midsole will nearly always break down before the sole crack or wears out. Keep a note in your training diary how many miles your shoes have done, depending on your weight amount of racing will depend on if you need to change them at 300 or 400 miles.
Weight wears out the midsole, hard surface wear out running shoes, poor running style also wears out shoes, if you can hear your feet hitting the ground this also can wear out the shoe, little nose with your feet and a combination of mileage also wear out the sole. Change your running shoes if you start to feel more than normal muscle fatigue, unusual pain in your joints or knee pain. The entire above are signs that the shoes no longer have adequate protective qualities. Summary heavier runners change them at 300 miles those who are lighter have a good style and run on soft surfaces can use them for up to 400 miles. A mile you race can wear out the midsole twice as quickly as an easy 2 miles. So if you are injury prone count every mile you race or run hard as double the miles covered.
INJURIES
How can I avoid over use running injuries?
One way is to avoid over use injuries is replace or rotate your shoes. This type of injuries are more likely to happen with worn out shoes because it increases the stress impact on joints and legs. When you run in worn out shoes you should feel that the shoe is protection is lost. Just like you have removed the insole the running shoe lacks guts.
How can I prevent running injuries?
Injury prevention tip – when your running shoes are close to half their mileage shelf life start to rotate with another pair. Wear pair A for your first run then wear pair B for the next run. You can write the date when you started using them to keep tracks of how many miles.
Mark Kleanthous has remained relatively injury free for more than 33 years. He use dot run 150 miles a week and has a personal best marathon of 2:24:40.
He has practised all of the above injury prevention tips.
Don’t forget to try and recycle your running shoes to a charity.
Getting the right running shoes for your style and type of running is crucial for a healthy injury free running career. Visit a specialit running shop. They should ask you many questions, measure the size of each foot look at the shape of your feet high arch or flat footed, they should ask to look at your current running shoes for wear on the soles. They will also get you to run in them to observe running style. Do you over pronate (foot rolls inwards) or supinate (foot rolls inwards) when the foot hits the ground.Pay what you can it can be cheaper in the long run and avoid expensive treatment to sort out an injury. Provide as much information about past sporting history injuries and future training and racing to help them decide on what shoe is best for you. Walking in running shoes around the shop will not help you decide if they feel comfortable to run in.
If you get a niggle seek expert advice staright away, they should be able to recoemend what you need to do which will soon get you back on track.
Do you need orthotics?
If you do make sure when buying new running shoes that you try orthotics before you buy.
How can I avoid black toe nails?
Get an expert to advise you on the best type of shoe for the shape of your feet. Usually half a size bigger than your normal shoes allows for your feet to expand (swell) when you run to allow the feet to expand. Keep toe nails short cut them every week.
In order of priority what equipment do I need for the marathon.
(1) The Correct running shoes
(1A) Female -The right sports bra. For support and comfort
(2) quality running socks
(3) Technical dri fit top and bottom clothing not cotton that will wick away sweat
(4) Hydration belt with drinks bottle. Have clothing and foot wear to run in all conditions from hot and dry to hot & humid to freezing cold wet and windy.
What is the best running workout?
The best workout will not cause you an injury stimulate you to improve your fitness. A different session will create a training stimulus, training at the same speed and same distance is likely to cause a de traing affect. There are an infinite number of running sessions form short sharp runs to long slow endurance. Not one single session will help you improve. After a hard session the best run is an easy short recovery on soft grass. You could also complete this session before a long endurance run. The best running work out will always include a warm up of 5 to 10 minutes then include some mobility and stretching and a cool down at the end of the run.
I’m a complete marathon beginner, how much money should I expect to spend on running gear in the outset?
While it might be tempting to just use the old gear that you already have, you should avoid this option if you want to prepare in the best way possible. A decent pair of trainers can cost as much as £100 – and it’s worth remembering you’ll need several pairs to see you through your months of marathon training. As an estimate, you need to be prepared to spend around £200 to £250 to get started and remember that it won’t stop there. You will need to regularly replace kit as your training progresses.
I am a female runner and during and after my running training my breasts feel sore. How can I avoid this?
Are you wearing a proper sports bra that fits? It is important to wear a sports bra that fits you snugly and gives adequate support for running. The bust is only held in place by the skin around it and the Coopers Ligaments – and when the bust moves, these can stretch, which results in discomfort.
Essentially, your bra should always fit snugly under the bust without being uncomfortably tight, and all of your bust should fit in the bra without any bulges around the sides. There are many excellent bras on the market, which come in a large range of sizes and colours and offer every different level of support.
I have a niggling injury but feel ok to run. Should I just ignore it?
If you suffer an injury during your training for the Virgin London Marathon, it’s important to get it checked out and treated by a sports injury specialist – ignoring aches and pains can lead to more serious problems further down the line. Check out the London Marathon Injury Clinics to find a registered professional in your area. The London Marathon Injury Clinic only invites clinics who are qualified up to the highest level and has great experience in injury prevention, injury rehabilitation and performance assistance specific to endurance running.
I need some musical inspiration to help kick-start my training. Any playlist ideas?
The Virgin London Marathon has teamed up with running music experts AudioFuel to offer a co-ordinated range of music specifically tailored to support training. Runners can download playlists compiled by top athletes such as Liz McColgan and celebrity runners, the Long Run music programme from AudioFuel and related motivation tips from Professor Andy Lane. Access to these Music and Motivation pages is available via the Virgin London Marathon website or via www.musicandmotivation.com
Is there any complementary training that will help my running?
To achieve all-round balanced fitness, it is important to include a combination of cardiovascular (CV) exercise, resistance and core training together with flexibility exercises in your programme. As a runner, you should already carry out plenty of CV exercise, so to support your running, one or two sessions in the gym each week where you focus on a total body resistance workout and some core training should be fine. This will make you stronger, less likely to suffer an injury and will also improve your running performance. For your flexibility training, look to stretch the main muscles of the legs after each run and you will be well on the way to additional running improvements.
What are the best foods for fuel?
The primary fuel for your muscles is glycogen, which is obtained by eating (or drinking) carbohydrate. However, for optimal nutrition, you should focus on 'slow release' carbohydrate meals such as pasta, rice and grains, which will provide you with sustained energy for the duration of your exercise. Eating 'slow release' carbohydrate is preferable to eating 'fast release' foods such as simple sugars, because sugary foods provide only an instant burst of energy followed by an energy dip - which is insufficient to fuel training.
What features should I look for in a running jacket?
There are plenty of different running jackets on the market. Some of these are simply shower and windproof, while others offer total weather protection and/or breathability to allow perspiration to pass through the jacket fabric for evaporation while keeping rain out. When looking to buy a running jacket, decide whether you require all-weather protection or just a light cagoule-type garment for warming up in. After that, the features to look for include: taped seams (to prevent rain penetrating the stitching), covered mesh vents at key heat-generating areas such as the armpits and back (to improve evaporation), reflectivity (for night-time safety), foldaway hood (for those downpours), close-fitting cuffs (to prevent water from seeping up your wrist), pockets (to keep those necessities) and a quiet fabric (to avoid a constant scraping sound as your arms move backwards and forwards).
What are good and bad fats?
Fat is an important constituent of a balanced diet and it is wrong to attempt to totally exclude it from your nutrition plan. Fats have many functions - including vitamin transfer, organ protection and insulation - but some fats are better for you than others. 'Good' fats (unsaturated fats) are easily identified as fats that usually remain as a liquid at room temperature, such as fish oils and unrefined vegetable oils like sunflower oil. 'Bad' fats (saturated fats) are characterised as fats that are solid at room temperature, such as animal fats and butter. Try to avoid saturated fats when you can. A third type of fat is hydrogenated fat, which is an unsaturated fat that has been treated so that it acts as a saturated fat - and so hydrogenated fats should also be avoided.
If you need advice on running or need coaching for technique or need a training plan then contact me on the following (mark@ironmate.co.uk)