Virgin London Marathon 2012 – Free Pre Training Top Tips!

I have had quite a few clients email, call, text and tweet in panic when they arrived home to find an letter of acceptance for the London Marathon 2012! So this prompted a quick blog….

Firstly a BIG Well Done on applying and gaining a place.

Stay calm and do these Pre Training Top Tips (suitable for any big goal!)

They will get you in the right frame to complete your first marathon or gain a PB and to stay fit, well and energised throughout your training.

1. Write down what you hope to achieve from running the marathon, how it will make you feel when you make this happen.

2. Write down people within fitness and life who inspire you to achieve excellence and why – use them as role models to encourage and motivate you to achieve your goals and beyond.

3. Write down any concerns you have on the left hand side of the paper, and then on the right hand side write down a list of solutions to overcome the concern.  Do you need to work on your confidence, fitness, core strength etc and who’s help may you need.

4. Get a great support team around – choose 2-3 people who you know will positively keep you acountable and support you when you need it. Then find a good sports therapist, physio, personal trainer or running coach, and perhaps the local running club details.  You do not need to use them all but if you get recommendations of good local people, who you can use it you do need them it takes the stress away!

5. Get yourself to a local running shop where they offer free gait anaylsis and get the right trainers – so important. Sweatshop offer this service, and a 30 day exchange on trainers so check them out. Visit: http://www.sweatshop.co.uk/. When you are there, get some good breathable training kit, a decent sports bra (ladies!) and some reflective clothing, hat and gloves for the winter training. It really is worth investing a bit good quality training kit – it will make a difference. Other things to consider are HR monitors & GPS.

6. Take a couple of hours and sit down to plan your training – the London Marathon have plenty of free training plans, as do many of the charities. Visit: http://www.virginlondonmarathon.com/training-centre/training-advice/training-plans/ as do Runner’s World – http://www.runnersworld.co.uk/

We will by uploading training plans for your to follow from Mon 24th Oct and running a training workshop in 2012 including running drills, technique, core strength and mental tips for the day – more info to follow – comment below if you are interested.

Top Tip: Find a 10km race for Jan & a Half Marathon for March – this will give you mini goals to focus on, and get you used to racing.

Top Tip – when you have the plan, then sit down and put all the training runs in your diary so you know you have time. Make sure you put time in for core, stability and flexiblity , key to reduce the risk of injury I believe, and quality rest days.

Top Tip – Make sure keep a log on how you feel after each training run, distance cover, any niggles etc. This allows you to have a record to take to a sports therapist/physio if you do have a niggle that persists – remember, always get it checked out immediately and lnever run through pain.

Top Tip: Buy a foam roller to add into your stretching routine and reduce the risk of injury – visit:  http://astore.amazon.co.uk/energisperfor-21?_encoding=UTF8&node=11 and some Dynamint to reduce muscle aching and promote recovery – visit: http://www.dynamint.com/or order from us 🙂

Top Link: Watch our YOUTube clips for strength exercises and speed drills – more coming! http://youtu.be/w3CnUFtcABI

7. Think about your nutrition – eating regular good quality, natural foods  with a good balance of complaex carbohydrates, protein & essential fats is key to quality training, boosting your immunity and energy. The timing of the meals and plenty of water is vital too.  For recipes great for runners try Kate Percy’s Go Faster Food Book.. click to buy here http://astore.amazon.co.uk/energisperfor-21/detail/0091929326

8. Pacing, gradually increasing your training overload and speed is key – around 10% in mileage/duration per week is the most you should do – with every 4th or 6th week as an easier week. This allows the body to recover from training, the muscles to repair and you to enjoy your training. If you are ill, or busy one week it gives you flexibility in your training too. 

9. Consistency of Training, Rest and Sleep are essentail. Sleep especially between 10pm – 6am so make sure you make time for good quality rest, especially after your long runs.

10.  Listen to your Body, Enjoy your Training and Believe in YOU!

So the very best of luck in your training …. have FUN and if you have any questions please do comment and we will help you out.  We look forward to supporting you all the way to the finish line… 🙂