Training tips for marathon runners by Personal Trainer, Ben
- Wednesday, 13 December 2017
Ben Simpkins, Personal Trainer at Eat Move Live Better
The ballot slots for London marathon were recently released, and I had attempted to take part but unfortunately didn't get a place. With my bad news there is some great news for all the people that did make it and are going to be on the starting line for London 2018. In this blog post we are going to look at what type of training you could/should be doing to help improve your time, strength and energy levels.
1 – Don't just run!
Sounds a bit silly when you have signed up for a marathon but strength training plays such an important part in helping your muscles cope with your training. Not only are the joints going to be protected more with extra strength in the surrounding muscles it will also help your muscles deal with oxygen at a more efficient level.
Along with this it will also slow down the loss of lean tissue but the important part is to incorporate a rest day between your runs and weightlifting sessions to allow your body enough time to rebuild itself so you don't end up burning out as the longer your runs the harder it will be on the body.
2 – Balance work
Another essential part to add to your programme is balance training, it seems silly but you will be surprised what a difference this can make to your running times. This doesn't mean you need to start working on walking tight ropes but exercises like lunges, single leg deadlifts and pistol squats will test your balance while providing a tough workout for your legs.
3 – Core training
Exercises like Russian twists, planks and mountain climbers to ensure your stabilising core muscles get a bit of training too. This will assist your strength training and also help your running times too. Try to use different variations of these exercises to keep stimulating your muscles.
The stronger your core and hips are then the less energy they will waste during your marathon run, every little bit of energy will count and it is vital to make sure all your muscles stay aligned and work as effectively as possible.
4– Use great apps
Mobile phones have made training for long distance events so much easier by giving you all the data you could possibly need. Find a running app that suits you so you can track your times, distance and pace. I love using footpath to design a route and distance along with Strava for all the extra information.
5 – Rest days
These are vital, it helps your muscles build and repair along with replenishing the muscles with glycogen. Try to find a plan that gives you sufficient time to rest while being able to push yourself. It is also worth using active recovery sessions like walking, a bike ride or a swim to keep yourself moving and to help get some blood flow moving around the muscles.
Ben Simpkins, Personal Trainer at Eat Move Live Better, tel: 07753110579, web: http://emlb.co.uk