Reading Half Marathon

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Reading Half Marathon training tips

If you have missed some of the last training tip emails, you can view them all here!

Week one (11th November)

Subject: Getting started – getting to grips with goal setting

First of all, congratulations on making the decision to start your training early this year. By giving yourself plenty of time, you have given yourself the best opportunity to achieve the results you want.

But what exactly are those results? Have you started your training plan with the aim of just “getting round” the course? Have you run it before and would like to go a little quicker this time round? Or do you not have a clue about how quick you want to do it in and are just going to “see what happens”?!

If you fall into one of the above groups then you are not alone as I’d estimate that more than two thirds of runners in next year’s race won’t have a definite finish time in mind when they line up on the start line.

Having a goal makes you more focused and gives your training direction and now is the time to set one. It needn’t be complicated: if you are a complete beginner you might want to set yourself the goal of running the whole way, no matter how slowly you go. You can still set yourself a time target, by working out how quickly you would run it in if you went at a conservative pace of say 7kph. This is a nice slow jog, and would get you round in almost exactly 3 hours. It’s not going to set the athletics world alight, but it’s a goal. More importantly, it’s your goal.

When setting your goal, consider the acronym SMART.

That is, you want to set a goal that is Specific, Measurable, Achievable, Realistic and Time-framed. Running the race in a specified time covers the first two, and you can’t do much about the time frame as the race takes place on March 2nd.

But what about Achievable and Realistic?

Achievable refers to the physical possibility of running the race in that time: if you’ve never run before and set yourself the goal of sub 1:20 that might not be achievable, but sub 2 hours may be more so.

Realistic refers to your personal commitment to your training. If you can only fit in one or two runs a week, be realistic with the results you expect to achieve from that training volume.

When you have decided on your goal, write it down. Write it down somewhere you will see it every day – in your sock drawer, by your bedside, in your diary, anywhere you will be constantly reminded of what you have committed to yourself to.

Your goal should form the basis of your training program.

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Week two (18th November)

Subject: RHM08 15 weeks to go: Learn the lingo – understanding pace selection

With just 15 weeks to go until the race, hopefully you have started your training now and have enjoyed the first week of it. If you have found it tough going just slow everything down a notch and keep it up. At this stage the key is to develop the habit of just getting out there – you can work on the speed later on.

Your training program probably includes sessions such as race pace runs, easy runs, tempo runs, speed interval runs, cross training… but what does it all mean?! Understanding pace selection is key to optimising your training, as each type of run has a particular part to play in your preparation.

The long run

A half marathon is 13.1 miles (as if you didn’t already know!), which in most people’s books is a long way. It stands to reason then that you will need to be putting in some long training runs over the course of your training. Long is a relative term however; if you have only ever run 2 miles before, a long run may entail a 3 mile jog/walk session. The pace for the long run should be easy: slow enough to enable you to hold a conversation.

This is also the pace you should keep for easy or recovery runs. These runs should feel relatively comfortable, or low intensity.

Race pace

Hopefully by now you should have worked out a target time for the race. From this target time you can then work out your average pace for the race (see www.kineticideas.co.uk/rhm2008 for help with this). This is your race pace, and training at this speed gets your body used to running at the correct pace.

Tempo run

Perhaps one of the most important types of training run no matter what distance you are training for, the tempo run will get your body used to working at a sustained high intensity. Also known as threshold training, the pace should be just about as fast as you can hold for the length of the training run. Initially this may be only as fast as your race pace, but with training it should increase.

Speed intervals

This type of training run does exactly what it says on the tin. Speed training intervals are generally short (500m to a couple of miles) with an easy jog recovery in between. They are designed to take your heart rate higher than your usual training runs, preparing you for quick bursts of effort during the race (the sprint for the line, running up hills etc.).

Cross training

This simply refers to any type of training you do that doesn’t involve running, whether it be swimming, cycling, weight training or yoga. Cross training is a valuable addition to your training week if you are getting in more than 3 or 4 runs as it helps avoid over training and boredom.

Putting it all together

Your training program should have a good mix of tempo runs, long runs, easy runs and interval training. Exactly how many of each you get in on a weekly basis will depend on how many sessions a week you plan on training and what your starting point / target time is.

The free beginner and intermediate programs available from the website work on 3 or 4 sessions a week and leave room for tailoring the training to your requirements. You can take an easy run and change it to a race pace session or increase the length of the long run if you are progressing quicker than the program. You need to ensure that you are progressing your training logically without over training and placing too much strain on your body.

Initially you may find that all your runs are the same, “plodding” speed. Remember that the key to this stage of the program is to just get out there and run, your speed is less important. As soon as you feel comfortable however, start adding in some of the above training sessions and you will soon start to experience the benefits.

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Week three (26th November)

Subject: RHM08 14 weeks to go: The long run part I – refuelling and route planning

One of the most important runs of the week is the “long run”. Although this is a relative term, you should aim to build up the mileage gradually until you reach at least 10 miles. If you are aiming at a sub 2 hour time, it is worth considering reaching half marathon distance a few weeks before the race, and possibly even going over by a couple of miles.

Hydration on the run

Remaining properly hydrated is essential to optimum performance. Follow these guidelines to limit dehydration on your long runs.

Before:

  • Hydration prior to a training run is more important than rehydration during
  • Drink at least 500ml water a couple of hours before a run and another 150ml just before you run
  • Try to avoid drinking excessive alcohol the night before a long run as this will dehydrate you and affect your performance

During:

  • Take small sips of water rather than large quantities at one time
  • Try training with a bottle designed for running, such as the Run Aid bottle available from Sweatshop
  • Even though a 2% loss of body weight due to dehydration can lead to a 20% reduction in performance, this doesn’t mean you have to drink the required 800ml water per hour of training. Modest dehydration of between 2 and 5% is normal for many runners and won’t lead to serious medical conditions.
  • If you do drink 800ml per hour during a run you are almost certainly drinking too much!

After:

  • Rehydrating after your run is just as important – try and drink a litre and a half for every kilogram of bodyweight you lose during the run (simply weigh yourself before and after your run to work this out!)
  • Aim to drink 500ml within 30 minutes of finishing your run and then continue drinking at regular intervals until you reach your target

There is much debate as to whether it is better to dink plain water or take on some kind of sports drink to help keep you hydrated.

Sports drinks work in two ways: they can improve how quickly they rehydrate you and they can provide much needed carbohydrate energy. Sports drinks come in three categories:

Hypotonic:

  • Fewer particles per 100ml than your body’s fluids
  • Can be absorbed faster than plain water
  • Best for rehydrating during a long run
  • Try 1 part squash to 8 parts water, or look for hypotonic sports drinks

Isotonic:

  • The same concentration as your body’s fluids
  • Absorbed as fast or slightly faster than water
  • A good balance between rehydrating and refuelling
  • Try 1 part squash to 4 parts water, or try Lucozade Sport, sponsors of the Reading Half Marathon

Hypertonic:

  • Higher concentration than your body’s fluids
  • Absorbed slower than plain water
  • Best used for post run recovery
  • Try neat orange juice (not squash!)

If you are planning on drinking the Lucozade Sport that is offered at drinks stations along the way, ensure you try it out before the big day; some people find they react badly to certain sports drinks when running and it’s better to have this happen when you’re on just a training run!

Energy gels

You might also like to try energy gels (also available from Sweatshop) which are concentrated carbohydrate gels ideal for fast refuelling on the run. You simply squeeze a small amount into your mouth and wash down with water. Again, trial these out well in advance of the race!

Planning your route

If you are running more than two or three times a week you will probably want to add in a little variety to your routes. You can either do it the old fashioned way and get out a map then drive the route to work out how far it is, or make use of a fantastic free website called RunFinder.

RunFinder

With no joining fee, monthly subscription or even a requirement for your email address, RunFinder is a perfect way to plan your running routes. Simply enter your postcode or area and then plot the routes on a Google Map. The website calculates how many miles the route is and then away you go! If you live in the Tilehurst are and are looking for a 10km route, click here for a fairly flat route!

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Week four (3rd December 2007)

Subject: RHM08 13 weeks to go: Running technique – second nature or acquired skill?

When you step out of your front door on you way for a run, you may not think too much about what is actually happening as you place one foot in front of the other.

Although running itself is a natural, “second nature” movement for most able-bodied individuals, there are techniques you can employ that can increase your efficiency and improve your performance. There are several “techniques” you can employ to help improve your running form:

ChiRunning

Based on the ancient teachings of Tai Chi, ChiRunning focuses on teaching bio-mechanically sound running principles, whilst combining core stability with mind and body. Followers of this form of running claim it can reduce injury occurrence significantly, and lead to more efficient running.

Alexander Technique

By extending the principles of Alexander Technique to running, you strip the process right back to the basic movement patterns. Consideration is given to all the muscles in the body involved in the process of running, looking at which muscles need to relax, which to engage and how to lengthen the spine as you propel yourself forward.

Pose Technique

By considering the movement of running as a sequence of positions, or poses, it is possible to simplify this down to just one core pose, which is repeated over and over again. This, it is argued, is the most efficient way of running, using gravity to do the majority of the work.

What all three of these running techniques have in common, is that they all strive to improve running efficiency. This can be no bad thing. If you imagine running 10km and burning 600 Cals in the process, then improving your efficiency so that this 10km costs only 500 Cals, there are definite benefits to be gained here.

Learning to run isn’t simply a case of changing things over night. It is likely you have been running the way you run for your whole life; your brain and body have got used to it and it’s not going to be easy to change it!

That said, it is possible and with a few minor alterations to your running style you can improve your running efficiency significantly.

  1. Run tall. If you find yourself stooping over as you run, try to imagine the top of your head is being lifted upwards with a piece of string. This will lengthen your spine and automatically engage your core stabilisers.
  2. Keep your focus forward. Allow your gaze to fall about 50m in the distance, keeping your head up. Looking down at the floor usually leads to your shoulders stooping over, restricting your breathing and reducing efficiency.
  3. Relax your shoulders. Tension in the shoulders is the number one cause of headaches through running. Try to relax your shoulders; every few minutes completely relax your arms by your sides for two or three strides to remind yourself to release the tension. Keep your wrists slightly toned too, as running with “floppy” wrists can lead to the slack being taken up in the shoulders.
  4. Arms straight ahead. Try not to let your arms move across your body too much. You want to be travelling forwards, not side to side!
  5. Create a lean. Lean forwards slightly from the ankle as this can lead to gravity helping propel you forwards rather than slowing you down. If your foot strike is in front of your centre of gravity, every time you put your foot on the ground you create a braking effect. By leaning in slightly you reduce this significantly.
  6. Focus on your foot strike. Although several running techniques involve either a forefoot strike (Pose technique) or an almost flat foot strike (ChiRunning), the generally recognised running technique is to strike the ground with your heel then roll around the outside of the foot and toe off from the second toe. Trying to run on the balls of your feet without being taught this technique by an expert can lead to injury as greater stresses are placed on the calf muscles

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Week five (10th December 2007)

Subject: RHM08 12 weeks to go: Buns of steel – strength training for runners

The role of strength training in improving running performance is a moot point. Nay sayers argue that if you are limited to only 2 or 3 runs a week, substituting a strength training session for one of them is only going to detract from performance. Advocates (like me!) however would argue that for a balanced training program, 30 minutes of specific strength training once or twice a week can yield massive benefits.

In an ideal world, a strength training workout should consist of several exercises targeting all the major muscle groups. Although this has the advantage of increasing lean body tissue (a bonus if you need to lose a few pounds before the race) it can be both time consuming and equipment dependent.

Many running injuries can be attributed to weak gluteal (bottom) muscles. By performing just a few specific exercises that target this area you can seriously turbocharge your performance, reduce your chances of injury and can result in buns of steel!

If you can afford an extra 30 minutes training session once or twice a week (if you are on a “session budget” then yes, I would agree with the nay sayers and suggest focusing on the running) then the following exercises will be of benefit:

  1. Step downs
    1. Stand on the edge of a step and balance on your left foot
    2. Draw your tummy button in towards your spine and imagine drawing yourself up as tall as you can
    3. Slowly lower your right foot down towards the floor, taking care not to drop your hip down
    4. Keep your weight through the left heel, squeezing your bottom to lift you back to the start position
    5. Complete 10 repetitions on the left foot and then repeat on the right.
  2. Lateral lunges
    1. Take a long step to the right, bending the right knee as your foot reaches the floor and keeping your left leg straight
    2. Allow your body to lean forwards slightly, keeping your weight through the right heel
    3. Drive off the heel to bring yourself back to the start position
    4. Alternate sides, completing 10 repetitions on each
  3. Shoulder bridge
    1. Lie flat on your back with your heels hip width apart and knees bent so your feet are flat on the floor
    2. Draw your belly button in towards your spine and tilt your pelvis so your lower back flattens on the floor
    3. Squeeze your bottom and start to lift your hips up off the floor
    4. Keep squeezing, and try to lift one vertebra at a time off the floor until you are balanced on your shoulders
    5. Hold the top position for 5 seconds and then lower back down, one vertebra at a time
    6. Repeat for 10 repetitions
  4. X-walks
    1. Stand on a resistance band and cross the handles to your opposite hands
    2. Stand tall, draw your belly button in towards your spine and squeeze your bottom
    3. Take a small step to the side, maintaining an upright posture
    4. Take 10 steps to the left and then 10 to the right.

Perform 2 to 3 sets of each of these exercises and you will start to notice the difference in your running after just a few sessions. You should start to feel stronger and more stable as you strike the ground, and more powerful as you drive off, turbocharging your training.

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Week six (17th December 2007)

Subject: RHM08 11 weeks to go: Coping with Christmas – Festive Training

With the festive season well and truly upon us, fitting your training into a gruelling schedule of office parties, Christmas drinks and long lunches can often be a challenge.

With 11 weeks to go until race day, now is the time to be stepping your training up a gear rather than slowing down and overindulging, so how can you stick to your program whilst still enjoying yourself? Here are 6 top tips to show you how!

  • Plan your training around your social diary
    If you know you have two or three social events through the week, make sure you plan your training sessions around them so they don’t clash.
  • Arrange to meet up with a friend for a session the day after the party.
    Louise Damen, this year’s winner and women’s course record holder says “Try to arrange to run with other people. If you know you’re meeting someone for a run it can provide that extra incentive”
  • Know when to stop
     Set yourself a limit on the number of drinks you are going to have in an evening and stick to it. You can still let your hair down but by remaining in control you will be able to stick to the training aswell!
  • Use the party as a reward for a good week of training
    Rewards are far more motivating than punishing yourself with a long run because you have overindulged. For example, say to yourself “If I get all my training runs in this week I’ll have 4 drinks at the office party on Friday night”. This can work better than “I drank “til I fell over last night so I’d better get a 10 miler in today”!
  • “Pre-offset”
    If you know you are going to hit the pub after work for Christmas drinks “pre-offset” the extra calories by getting your training session in before work
  • Try to keep your diet on track over the festive period.
    When you are not out partying, try and stick to your normal diet; you still need to fuel your body for through the hard sessions. Louise says “I find a lot of Christmas food too rich when I’m training hard and need to keep up the quality carbohydrates and proteins to provide me with energy and to maintain a good immune system.”

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Week seven (24th December 2007)

Subject: RHM08 10 weeks to go: Running nutrition – quality fuel for quality performance

Well with Christmas just a day or two away and this week’s email about nutrition, I suppose it is only right that I am sitting here writing this with a glass of mulled wine in one hand, one of my wife’s homemade mince pies in the other, whilst watching the Great Escape on television! It doesn’t get much more Christmassy than that!

The excesses of the festive season aside, the importance of a good diet cannot be underestimated in fuelling your running performance.

If you are running as a way to lose weight it is still important that you have sufficient calories in your diet to fuel you through your training. A diet that restricts calories too much can lead to fatigue on your runs and poor recovery between training sessions.

As a runner, it is more important to consider the quality of what you eat rather than just the quantity. Think of your body as a high performance engine. If you put low grade fuel into the engine you will get poor performance out and exactly the same is true of your body.

Your diet should be filled with a variety of healthy, wholesome foods, as far as possible freshly prepared. Low carbohydrate diets or “a shake for breakfast, a shake for lunch and a healthy dinner…” diets are no good for the runner trying to optimise performance. Follow these 6 top tips for planning your high performance diet.

  1. Breakfast
    Not called the most important meal of the day for nothing – breakfast is essential for setting up your metabolism for the day, and providing energy to see you through the morning. Try to eat some carbohydrate, protein and fat in this meal, for example porridge, cereal and milk, and fresh fruit.


  2. Whole complex carbs
    Potatoes, pasta, rice and bread all contain complex carbohydrates – the energy from these foods should form around 60% of your diet’s calories. They are generally more slowly absorbed than simple carbohydrates such as sugar, and whole varieties (ie those that haven’t been refined such as white bread, white rice, white pasta etc.) contain more fibre to aid digestion and vitamins and minerals.


  3. Avoid processed foods
    Highly processed foods often contain additives, colourings, flavourings and E numbers that the body find difficult to process. They can reduce your body’s efficiency at converting stored fat to fuel and recovering from training sessions so try to minimise these foods where possible.


  4. Fruit and veg
    The 5-a-day guideline is actually a little low for most people, especially runners. As you exercise your body produces free radicals, which essentially start attacking cells, which can lead to cancers, heart disease and various other illnesses. You can read all about superfoods and how antioxidants combat the harmful effects of free radicals here, but suffice it to say, the more “nutrient-dense” fruits and vegetables you can eat the better.


  5. Refuel after your run
    Within about an hour of completing a training run, aim to consume a meal or snack containing high glycaemic index carbs. High GI foods are released quicker into the blood stream and so will replenish carbohydrate stores in the muscle (glycogen) quicker. The snack should also contain some protein as it will be required to repair the microscopic tears developed in the muscle as you train. This is an essential process for growth and adaptation.


  6. Protein
    The one macronutrient lacking in most diets is protein. Protein contains amino acids which are the building blocks of our entire body. Insufficient protein in your diet can lead to poor recovery and even muscle wastage whilst training. Try to consume around 1.2 to 1.5g protein per kg body weight per day; this is more than a sedentary person would require (around 0.8g/kg/day) and this is because of the additional breakdown of protein a runner experiences.

More nutritional tips and guidelines can be found here

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Week eight (31st December 2007)

Subject: RHM08 9 weeks to go: 2 months to go – reassess for success

With Christmas out of the way and the New Year nearly upon us, things are hopefully going to get back to normality in the next few days! With just 2 months to go until the Reading Half Marathon it is time to reassess your training progress and revisit your initial goals.

Follow this 4 point plan as you move into "the year of the Race"!

  1. Be honest with yourself
    Has your training been going as well as you would have hoped? Have you managed to get in the 5 sessions a week that you had planned for? Have you been hitting your target times for training runs? If not then you need to consider changing your training program to something more realistic. If you have only been getting 3 runs a week in consistently then change your plan to reflect this. If you then manage to get a fourth run in this will then be a bonus!
  2. Revisit your goals
    Take a look back at the goals you set yourself when you started your training. Are you on track for your target time? For example if your target is sub 2 hours but you haven’t run more than 5 miles yet, you may need to consider revising either your training plan or your expectations.

    Changing your goal at this stage shouldn’t be viewed as failure. If you were over ambitious when you initially set your target time, or had overestimated how much time you would be able to commit to training, you will clearly need to make some alterations. Simply follow the same goal setting process you carried out before and move into 2008 with the confidence you will be successful!
  3. New Year resolutions
    New Year resolutions have a nasty habit of only lasting until February. If however you can resolve to make some realistic and positive changes to your training / diet, there is no reason why you can’t stick to them for the long term.

    Take a look back at 2007 and think about the aspects of your training you are most pleased with. Did you manage to get some quality tempo runs in? Have you consistently managed to complete 4 runs a week? Have you managed to increase the amount of water you drink?

    Now have a think about those aspects you weren’t so pleased about. Could you have stretched more thoroughly after your runs? Did you tend to miss training sessions if it was raining? Did you eat too many sugary foods? Also think about how your performance and results would be better if you had done these things differently.

    Focus on both sets of answers, resolving to continue with what was going well in 2007, and changing what you weren’t so happy about. Try to keep your resolutions positive.
  4. Make a plan
    Resolutions, revisiting goals, reviewing training progress… it’s all meaningless unless you make a solid action plan of how you are going to put it into practice.

    Rewrite your training plan, even if you are only making minor changes. If you are resolving to get out even if it is raining, consider investing in some decent wet weather training gear. If you plan on getting a 2 hour run in every Sunday morning, work out how you are going to fit that in with your other responsibilities.

    Without a carefully thought out plan, resolutions become just wishes, it is unlikely they will come true.

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Week nine (7th January 2008)

Subject: RHM08 8 weeks to go: Dealing with injuries - prevention strategies and damage limitation

With just 8 weeks to go, and all that solid training under your belt the last thing you need right now is to pick up an injury.

Of course, as a runner you are still just as likely to pick up general injuries as a non-runner, but pounding the streets day in day out can increase your risk of more running-specific injuries.

Four of the most common injuries include:

  • Shin splints
    Shin splints is actually the symptom of several different ailments in the lower leg. The most common cause is inflammation of the membrane surrounding the bone and although the pain may not actually stop you from running, continuing to do so will make the problem worse.


  • Runner’s knee

    • A misalignment in the kneecap can lead to pain and discomfort and is known as patellofemoral pain syndrome, or runner’s knee. The cartilage that protects the joint essentially deteriorates and causes pain.

  • Plantar fasciitis

    • The plantar fascia maintains the longitudinal arch of the foot, and the repetitious nature of running can cause damage to this area. Although swelling is uncommon, if you press the area you will know about it!

  • Twisted ankle

    • Twisting your ankle beyond its normal range of movement will causing damage to the ligaments that connect the bones together. Unlike the other injuries described above that progressively get worse, this injury will suddenly occur, usually when running over uneven ground.

As will most things, prevention is always better than a cure so try to follow the following 5 tips for keeping yourself injury free for the next couple of months.

  • Focus on flexibility
    Tight muscles, especially in the hamstrings, glutes and hips can lead to some areas of the body having to work harder than they should. Always stretch down at the end of a run and consider setting a 30 minute session aside once a week to work on more functional, whole body stretches.


  • Work those glutes
    Weak muscles in the buttocks (glutes) are a precursor to a multitude of lower limb injuries. If your hips are swaying left and right when you run, chances are you have weak glute meds (the outside portion of the glutes) and it is only a matter of time before this translates into an overuse injury in the ankles, knees, pelvis or lower back.


    • Strengthen this area up using some of the exercises outlined in a previous training tip email (see website for previous emails).

  • Warm up
    The days of a thorough stretch before starting out on your run are long gone, but warming up the joints and gradually increasing the intensity of the run is still one of the most effective methods of injury prevention. An analogy my old PE teacher used to make was that cold muscles are like cold chewing gum. Take it out of the wrapper and it pull apart easily. Warm it up though and the gum will easily stretch without snapping.


  • Wear the correct shoes
    Every time you place your foot on the ground when you run you place several times your body weight of force through your joints. With the correct footwear on these forces will be efficiently dissipated through the body but poorly fitted shoes can lead to injury. Pop into your nearest running specific sports shop (eg Sweatshop) for advice and an analysis of your running.


  • Avoid over training
    Although overtraining is the subject of a later training tip email, but it is another of the common causes of injury that can easily be avoided. As a general rule of thumb, if you are training 4 or more times a week and get to a point where you are starting your run still feeling fatigued from the last one, chances are you are overtraining. Muscles that aren’t given sufficient time to recover will be more susceptible to injury so listen to your body and take an extra day off if required.

If you do get injured, the quicker you can get to a physio the better. Find a physio that specialises in sports injuries rather than just general physiotherapy as they are more likely to be able to deal with the problem effectively.

First aid strategies however should involve following the acronym ICER, or Ice, Compression, Elevation and Rest. Ice will always help with an injury and although it is best applied immediately, even after several days its application can still be very beneficial.

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Week ten (14th January 2008)

Subject: RHM08 7 weeks to go: Mind over matter - motivational strategies

With 7 weeks to go now, the runs should be starting to get longer and you should begin to focus on specific elements of the race. Being psychologically prepared is almost as important as your physical preparation.

Follow this 5 point guide to sharpening up your running mind:

  • Control your thoughts (dissociation)

    When you run, especially for an extended period of time, your mind will inevitably start to wander. The process of dissociating from your present physical state can be a powerful training tool if used correctly.

    Most runners will let their minds wander during training, to both the random and the mundane: what they are having for tea tonight, what someone said to them a couple of days ago, who’s going to win the Premiership etc.

    These distractive thoughts can be beneficial in relieving boredom on long runs and can turn the attention away from feelings of fatigue and pain.

    In order to benefit from dissociation you need to become more aware of your thoughts. Although allowing the mind to wander or listening to music are good strategies, a more structured method is to plan your thoughts in advance.

    Dissociated thoughts could include tasks such as counting the number of bicycles you see on your route, timing how long 100 paces take, or playing games such as going through the alphabet and trying to name a country beginning with each letter.

    Planning your thoughts before each run is a good practice to get into as it ensures you remain positive. Try to avoid thoughts about stressful things, as the build up of tension in your body will lead to a greater energy expenditure.


  • Focus on your body (association)

    The opposite of dissociation is association, or the practice of being acutely aware of your physical state.

    Where as dissociation methods are generally used on longer training runs, association is more pertinent on shorter runs and racing. Being aware of your breathing rate, muscular fatigue and tension enables you to control your performance and feel more relaxed.

    Focusing on your breathing can have a huge impact on your running. Simply by breathing in time with the rhythm of your running (2 in and 2 out seems to work best for me though when I push myself I switch to 1 in and 2 out) can ensure you supply your muscles with sufficient oxygen.

    You can also try scanning your body from head to toe, focusing on each muscle as you go and trying to release any tension that has built up.


  • Self talk

    This is not an easy one to master, though it can be highly effective at those times when you begin to fatigue and need some extra motivation to drive you on.

    Talking to yourself (normally in your head though out loud if you wish!) as you run can help maintain motivation. Focus on instructions rather than emotional content, such as “stay relaxed”, “focus on your breathing”, “run tall” instead of “come on you can do it” or “a little longer and you can have that cake when you get home…”.

    The most important thing to remember is to keep your self-talk positive. Negative thoughts such as “this is too hard for me” or “I just want to stop” can and normally do result in a decrease in performance.

    Plan your thoughts before you go out, working out what you are going to tell yourself when the going gets tough. A good personal trainer should be able to provide you with plenty of self-talk instructions to use when you are being physically challenged.

    When you wake up in the morning, look at yourself in the mirror and repeat the mantra “You’re a tiger… RRRAAAGGGHHH!!!”. Maybe better to leave this one…!


  • Break it down

    13 miles is a long way to run, no matter how you slice it. Breaking it down into manageable chunks can have a positive psychological impact.

    The obvious one would be to break the race down into thirteen mile-long intervals, all run back to back. This can still be too much for the brain to handle however, so you might like to think about running two races of 6½ miles each, or 3, 3 and 4 mile runs. The latter could be a good one to try out because these markers will be clearly visible as the Osbourne Clarke relay changeover points.

    You can apply the same principle to your longer training runs too. Simply take a note of where 3 or 4 specific landmarks along the route you are going to take lie and use these to break the run up into sections.


  • Get a game plan

    Before race day, familiarise yourself with the route (this will the subject of a subsequent email). Plan how you are going to run certain sections – are you going to go off fast? Will you push it up the hills? Will you try and keep even paced miles throughout? At what point are you going to push it to the finish line?

    Even if your goal is just to get round the course, having a game plan will provide you with something to focus on come the big day. If you are planning on running and walking the route, what sort of intervals will you be running at? Spend some time planning and you will enjoy the day all the more!

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Week eleven (21st January 2008)

Subject: RHM08 6 weeks to go: The long run part II - the key to quality miles

With 6 weeks remaining to the race, your mileage should be approaching its maximum in the next few weeks. A large portion of that weekly mileage will come from your “long run” training session.

Back in November we covered some of the essentials of the long run such as hydration and refuelling, as well as planning your route using websites such as RunFinder (click here to view the email).

The importance of the long run can’t be stressed enough. Whatever your target time, you need to get your body used to working for an extended period of time.

Although it is not essential to cover the full race distance before March 2nd, increasing your mileage for one run a week has significant benefits for your training:

  • It’s mental!
    Running 13 miles is going to take time. Less for some than for others, but time non-the-less. Your mental capacity to cope with this extended period of time is increased each week you add another mile onto your long run. The feeling of having just run the furthest you have ever gone in your life builds an inner confidence and positive attitude.

  • Endurance
    Long runs in the weeks leading up to the race build exactly the right sort of endurance required for the half marathon.


  • Forget about speed
    The long run isn’t about speed. You should aim to complete the distance a good few minutes slower than you are capable of on that day. You should be able to complete the run without having to hit the couch for the rest of the day, or take a couple of days off training.

    Walking and jogging 10 miles is just as effective as jogging 10 miles in terms of preparing the body.


  • Increase storage
    Ok so we’re going to get technical for a moment now, so bear with me! When you eat carbohydrates your body breaks it down and stores it as glycogen in your muscles. As you run you use this glycogen for fuel but you only have a limited amount. When it’s gone it’s gone, and your body will start breaking down muscle for protein that it can then use as a back up fuel.

    Running for increasing distances in your training will increase your muscle glycogen storage capabilities, thus increasing the length of time you can go for before running out.


  • Increase transport
    Another technical one – sorry! Running half marathons is an aerobic activity, i.e. it requires oxygen. The more oxygen you can take up (breathing in), transport (via the red blood cells) and utilise (in the working muscles) the more efficient you will become. This “efficiency” is known as VO2 max and can be improved by training over long distances.

So get yourself out there this week and focus on building those miles!

Last week I invited everyone on this mailing list to ask me your training questions. Some of my favourites were on topics such as:

  • Stretches for sore hips
  • What to do about hot toes
  • Sharp pain in front of my shin
  • Minimising the effects of jet lag before the race
  • Help I’m really struggling!
  • Hotel breakfasts

My favourite comment of all though has to be “I didn’t realise you were a real person!” – Definitely a contender for comment of the year!

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Week twelve (28th January 2008)

Subject: RHM08 5 weeks to go: Overtraining - recognising the signs

I have stressed in previous emails the importance of getting in the long runs and bumping up the miles, but it is important to watch for signs of overtraining.

Overtraining isn’t normally a problem if you are training less than 4 times a week, but even at this level it is possible to over stress your body if you increase your mileage too quickly.

It occurs when the volume of training exceeds your body’s capacity to recover from it, producing negative instead of positive training effects.

Here are some of the common signs of over training:

  • Tiredness
    Your body only becomes stronger / faster / fitter between sessions when you are resting. It adapts to the training you did in the previous session and overcompensates, allowing you to do that little bit more in your next session.

    By not allowing enough time between intense training sessions your body is not given sufficient recovery and you will feel constantly low in energy and fatigued.

    Overtraining can also lead to disrupted sleep, further adding to the feeling of general tiredness.


  • Elevated resting heart rate
    One way elite athletes commonly use to monitor their recovery is to take their resting heart rate every morning. If it is significantly increased, they reduce their training volume or take an additional rest day.

    Take your pulse each morning before you even sit up in bed for about 5 days and take an average as your “resting heart rate”. Continue to monitor your heart rate each morning, using the result as a guide to your recovery.


  • Poor concentration
    Mental as well as emotional fatigue are also signs of overtraining. Intense exercise produces the stress hormone cortisol so if you find yourself losing concentration during the day or becoming more irritable these may be further signs of over training.


  • Muscle tightness
    As you train you cause microtrauma to your muscles. These microtraumas are what then make you stronger and faster when you repair during recovery. If however they are not given sufficient time to recover before the next intense session this can lead to tight muscles.

    Some degree of muscle tightness is expected after a training session, but if you are in a constant state of not being able to walk down the stairs properly this may be a sign that you are overdoing it.


  • Poor immune system
    Ok so everyone gets a bit ill around this time of year and there has certainly been “something going around”, but if you find yourself continually suffering from colds and coughs this may be another warning sign.

    Exercise produces free radicals in your body which essentially break down and destroy our cells, potentially leading to illness in the short term and disease over a longer period of time.

    Fortunately we have antioxidants to combat these free radicals but if you are training hard and your diet is lacking in quality sources of vitamins such as E and C a build up of free radicals is inevitable. You can read more about superfoods on the website .

So the bottom line is that more is not necessarily better when it comes to training. There is an optimum amount, and listening to your body is easily the best way to tell if you are doing too much.

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