All posts tagged with: training

Photo credit: Jay Minter

The mercury is starting to rise and that means it’s time to change running patterns and habits. Hot temperatures are dangerous for endurance sport and marathon runners. Understanding the risks and how to avoid getting into a serious situation, or even worse, death, is important.

Training for a marathon is significantly easy in the cooler months like fall or spring. As the temperatures rise, the body isn’t used to the hot weather and hasn’t been conditioned. This is when marathon runners run into serious complications, such as cramping and heat exhaustion, that can hamper their race time or end up in a medical tent with a DNF. Understanding how to avoid these dangers is important.

It is important to help the body adapt to the significantly warmer temperatures. As muscles and internal organs heat up, blood moves the heat to the skins surface. On the surface, skin begins to sweat, which cools the body back down. In as short as two weeks of training, the body can adapt to the warmer conditions, dramatically improving circulation and sweat capacity.

During this transition time, training runs may need to be shortened or done at a slower pace. More importantly, the body will require a dramatic increase in both water and electrolytes to stay hydrated so your body has the fluids it needs to keep sweating. You may also want to change your training times to earlier in the morning when the temperatures are at the daily low.

Get out and enjoy the summer sunshine and remember to adapt your training program to build your strength and exercise.

All training regiments use the same foundation – stress and rest. Stress builds muscles and makes the body stronger, while rest provides valuable recovery and prepares the body for the next phase of stress.

Long distance runners, those who run half, full or ultra marathons, need active rest. Active rest is a short period where the runner continues to move forward, but at a brisk walk pace. Most long distance runners will run for 10 minutes and take a 1-minute active walking break. 20:1 walk breaks are recommended for runners that have a faster pace and train at higher intensity.

“This active rest helps flush lactic acid out of the system,” explains Running Room’s founder and CEO, John Stanton. “As we approach our anaerobic threshold, 85 per cent of our maximum heart rate, our body starts producing lactic acid. This leaves us heavy-legged with a queasy stomach.”

Walk-run combinations reduce and dissipate lactic acid build-up in the muscles. The cycle distributes the workload to various muscle groups, delaying fatigue and improving running efficiency.

Fast walk breaks also allow the lower body muscles to enjoy some subtle stretching. This seemingly small stretching provides huge results. It provides the muscles with improve range of motion.

In addition, walk breaks are perfect for getting a quick sip of water or electrolytes, or for having nutrition – all which help fuel the body.

“Walk breaks prevent a slow down in the long run, keeps the pace consistent, and minimizes injuries,” said John Stanton. “Walk-run combinations should be done both on the long-run training days and on race day.”

Photo contributed

With marathon training well underway, the Sunday long runs are getting longer, the hill training is becoming more intense, and the body is undergoing a lot of pressure. All of these things can cause serious running injuries. It’s important to understand the common running injuries and how to prevent them, or treat them.

“Runners often experience a side stitch while running,” explains Running Room founder and CEO, John Stanton. “The pain usually occurs just under the ribs. The common problem may be related to food allergies, particularly milk, gas, or eating just prior to running.”

Other causes for having a side stitch, also known as cramps, can be from running longer than usual distance or at a higher intensity.

“The diaphragm is usually the source of the problem,” John explains. “The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales. It’s subject to a cramp or stitch when it moves more and faster during exercise.”

To avoid getting a side stitch, or if you get it while running, relax your breathing and rhythmic, and work on core strength training, including planks, crunches and v-sits.

Another very common running injury for runners of all abilities are shin splints. Runners typically notice a sharp pain that becomes increasingly noticeable in the lower leg. It can even feel like it’s getting worse just from regular walking.

Shin splints occur when the muscle from the shin bone begins to pull away from the bone. The resulting pain is from the micro-tears and damage to the muscles which have become inflames.

Shin splints can occur on the inside or front side of the lower leg. Typpically there are not any visible signs of swelling. The pain usually disappears once warmed up but will reappear later in the workout, resulting in and early end to the run and incredible pain.

Lack of blood supply to the muscle causes shin splints and should be treated by a physician right away.

Common causes of shin splints include:

• Sudden increase in running activity
• Change in footwear
• Improper running form
• Change of running surface
• Change in running routine or gradient

As the days slowly start getting a bit longer Vancouver’s seawall starts to see more visitors from runners as thousands of people begin training for Canada’s biggest 10k road race, The Vancouver Sun Run.

If you haven’t already registered to participate, it’s important to do it right away. There is a limit of 50,000 participants for the 2013 race, including individuals and corporate teams.

The Sun Run InTraining clinics kicked off on January 19 at over 65 centres across the lower mainland. Training leaders are providing expert advice, coaching tips, and motivational support to walkers, novices, and experienced runners.

The clinics are $139 and include a New Balance long sleeve technical training shirt, PowerBar performance training package, training log book, 2013 race entry, and souvenir event t-shirt.

Virtual training programs are also available through Sport Med BC.

Volunteers are also needed to help put on the massive event. Volunteer registration is now open. Volunteers are required for a minimum of six hours and will receive a commemorative crew t-shirt.

The Vancouver Sun Run will take place on Sunday, April 21, at 9:00am. The annual race started in 1985 with just 3,900 participants. 2011 was a record year with over 60,000 participants, becoming the largest 10km road race in the world that year. The race is primary targeted to promote health, fitness, community spirit and to support amateur athletics. Over $1.1 million has been raised for charities to date.

Endurance. Strength. Speed. Consistency.

These are the fundamentals of running that will help get any marathon runner through the 42.2km (26.6 mi) course on race day. During the 17 weeks of training for a marathon it is important to condition the body in a variety of running disciplines so come race day you will have the confidence knowing you have what it takes to get to the finish line. The hard days of hill, tempo, speed, and long runs are challenging, and the easy days provides rest and regeneration.

Here is a breakdown on the key types of running that help prepare long distance runners to run a marathon:

Long runs

The foundation of marathon training. The long, slow run provides a gradual build-up of endurance and stamina at a consistent pace. The steady runs help build strength at a slower pace. The long run is run about a 1 – 1 ½ per mile slower than your planned marathon goal pace. Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race.

Tempo Runs

Used to improve speed and pace. The tempo run simulates conditions on race day. Tempo runs are done at a steady pace, just over the lactate threshold. The increase in lactate tolerance allows the body to continue to exercise with high levels of lactate in the blood, and improves the ability to run faster with the same amount of energy. Tempo runs use carbohydrates for energy, which burns more calories with higher intensity. Runs should be at 85% of maximum heart-rate, equivalent to the point which speaking becomes difficult.

Hill Repeats

Hard runs up and gently coasting down hills repeatedly improve form and cardiovascular and muscular strength. Maintain a consistent effort rather than pace on the hill.

Fartlek

Final stages of training to change from training pace to race speed. Change of pace runs of various distances to build determination, strength and speed.

Speed

Intervals to increase speed for race day. Dash runs at 1 to 1.5 minutes faster than race day pace, pushing beyond discomfort zones, while maintaining perfect running form. Speed training is high quality running requiring 85% – 95% percent of maximum heart rate.

Rest days are equally important as training days. It allows the body to rejuvenate and recover from the stress that comes from training and helps prepare for the next build up.

Preparing for a marathon is no small feat. It takes time, dedication, patience, and a lot of training. Running a marathon is one of the greatest satisfactions a person can have and it is a huge personal achievement.

Training for a marathon is a journey that will prepare you both mentally and physically. You will discover the balance of stress and rest. The small and simple changes will have a huge impact on your health, fitness and quality of life.

Over the course of the next 17 weeks, every Monday on myWebbSite.ca will be focused on preparing long distance runners to complete a full marathon. To be successful, you must follow a dedicated training schedule, take the training seriously, and follow the guidance of the program.

You’re not alone. Together with John Stanton, CEO and founder of the Running Room, we will help guide you through your training, providing valuable tips, practical advice and provide the motivation you need to get to the start line. Watch for posts on motivation, nutrition, how to train injury free and reviews of running gear.

If you haven’t done it already join your local Running Room marathon training clinic.

Running Room founder, John Stanton.
Photo Credit: Curtis Comeau’s Photography

Training for long distance running takes a big commitment. It’s a heavy investment of time, energy and motivation. It’s easy to give up. But with a goal like a half, full, or ultra marathon, giving up isn’t an option. Staying focused is essential. So what’s the secret to training for a long distance race? Running with a group!

The power of the group run is amazing,” explains Running Room founder and CEO, John Stanton. “Runners are inspired by the group to achieve their best, and the group can often help one another to improve far beyond the level each would have been able to achieve individually.”

Running groups share valuable knowledge and tips to improve on the weekly runs. Over the course of a 17 week training, the group bonds over jokes, stories, past race experiences, and quirky running trivia.

“Now not all of the shared information will be sound advice,” said John, as he explained how runners needs to put their complete trust into the training program. “Resist the temptation to run fast, longer or try some new revolutionary training idea. The Running Room program is proven with a very high success rate and more importantly a low injury rate. Save the competition for race day.”

The Running Room clinics are designed to ramp up over a long period, building strength, endurance and speed, all while improving running form.

The next training clinic for half and full marathon runners will start on January 8, 2013. It is designed for people who want to run in the 2013 BMO Vancouver Marathon, which will take place on Sunday, May 5, 2013.

Training for an upcoming race takes a significant time and training. Running three to six days per week adds up to a lot of kilometres, very quickly. But when an injury arises, it kills the training momentum and all the progress made can quickly be lost.

To stay healthy and on target to meet your goal on race day, here are some helpful tips for running injury free:

1. Go to a professional running store, like Running Room, to have a gait assessment. A trained professional can determine the shoe best suited for your foot type (neutral, mild or severe pronation).
2. Shoes are the most important piece of running equipment. Invest in a pair that is best fitted to your feet.
3. Join a running clinic. Running clinics will keep you on track with the appropriate training required to prepare for your upcoming race. They will also give you helpful tips, advice and motivation you need to stay on track.
4. Keep hydrated. Drink at least eight, 8-ounce glasses of pure water every day. Your body needs the hydration after intensive sweating during training workouts.
5. Practice good form. Ensuring your body is moving efficiently and correctly is important for preventing injuries. Supplement running with core and upper body strengthening exercises.
6. Stretch after each run. Long runs or short-distance, it’s important to stretch Muscles will be tights and full of blood. Stretching helps return muscles to their natural position quicker.
7. Listen to your body. If you feel pain, determine what kind of pain it is. You may need to apply ice to relieve sore spots immediately. If the pain is consistent, discontinue running see a physician.
8. See a massage therapist on a regular basis to help relax tight muscles. Massage therapy, especially post race or long training runs will significantly speed up recovery time.

Paying attention to these details will help you get through training and make it more enjoyable. Remember, the goal is to get to the start line injury free! Running is fun and rewarding, don’t let an injury get in your way.

Have your own tips to avoid injury while training for a big running race? Leave your tips on this blog post.

With over 20,000 participants The Nike Women’s Marathon in San Francisco is the largest women’s marathon race in the world. It’s a prestigious marathon event and one of the more challenging races on the major race circuit. It’s best known for their unique finishers hardware – a necklace designed by Tiffany & Co., presented by a tuxedo-clad firefighter.

Getting a race bib for the San Francisco race event is not easy. It’s done on a lottery system. However, the good folks at Team In Training have secured spots for anyone, male or female, who want to race in the San Francisco Nike Women’s Marathon by joining their 20 week training and fundraising program.

Team In Training (TNT) provides a safe training environment, focusing on the beginner athlete and are able to modify the training program if you have specific goal in mind. The training program starts out slow and builds to help you meet your personal goals and cross the marathon finish line – hopefully upright and smiling.

Registrations are still being accepted for the Nike Women’s Marathon.

Training clinics for the fall marathon start this week. Long slow distance runs begin this Saturday, May 26, 2012 in Vancouver at Granville Island (meet in the undercover picnic area behind Cat’s Social House) at 8:00am. Weekly tempo and hill training gets underway on Tuesday, May 29 at 6:30pm at Memorial South Park on East 41^st and Windsor. A flex program is offered for those who do not live in the area or cannot make the training sessions because of work or other personal commitments.

Team In Training is the world’s largest sports endurance training program. By signing up for the Nike Women’s Marathon in San Francisco, California you are guaranteed a race entry. The program also includes airfare, ground transportation, TNT race jersey, Inspiration Dinner and Victory party tickets, and three nights accommodation.  Team in Training is the key fundraising program for the The Leukemia & Lymphoma Society of Canada. Participants who sign up to train and run in the Nike Women’s Marathon are required to fundraise for the LLSC. TNT provides dedicated resources to help meet your financial goals.

For more information, or to sign up for the Nike Women’s Marathon through TNT visit their website.

Photo Credit: Jay Minter

After 17 weeks of training, and personal bests in 5km, 10km and half-marathons this spring running season, it all led up to my big moment – the BMO Vancouver Marathon – a brand new 42.2km course which garnered attention from the international running community and Forbes Magazine.

The day started off at a cool 4’c with clear, blue sunny skies as the race started off at 8:00am. Over 5,000 elite and dedicated marathon runners lined up for their big moment, myself included. With the singing of O’Canada by Mark Donnelly, the gun went off and the race for the finish line was on.

The course was fantastic and the energy was amazing. Passing through each neighbourhood there streets were lined with spectators the entire route enthusiastically cheering on the runners and holding signs of encouragement.

Photo Credit: Jay Minter

Of course the marathon would not have been such a success without the army of volunteers who helped put on the event. From handing out water, Gatorade, gels and bars, to ensuring the course was safely laid out and monitored throughout the morning – it was a job well done. Along the course the cheer stations and music challenges kept the participants motivated and spectators entertained and a great buzz in the atmosphere.

Also new on the course was the increase in water stations – every mile located along the 42km course. For this year the water stations proved to be invaluable as temperatures skyrocketed into the 15’c+ range. Many participants after the race comments how they quickly became dehydrated along the course, impacting their overall time.

Photo Credit: Jay Minter

The last 2.2km of the course was a gentle uphill slope, but the streets were lined with enthusiastic crowds. It was an emotional feeling of running through the streets of downtown Vancouver and feeling the overwhelming support along the final home stretch. It made the pain disappear and the finish line so much more rewarding.

Overall the new course has been welcomed by the running community and will be looked up as a new challenge and benchmark for the years to come.

Thank you for the encouragement from my online community who supported me on my marathon training journey, friends who endeared another season of my training, and the amazing pace-leaders and clinic members from Denman Running Room. A special thank you to everyone who came out to volunteer, cheer and help put on a fantastic race day.

Most importantaly, an extra big thank you for my race day hero’s, Jay Minter and Billy Hurr, for their outstanding race support. They were amazing – from grabbing my water belt that I forgot at home (which they delivered to me 7km into the race!),  and cheering me on at 5 separate locations along the course, to tossing me fresh water bottles, taking photos and keeping everyone informed on social media of my progress along the race.

Photo Credit: Jay Minter

Although I did not set a new personal best on this run, I really enjoyed the new course and I am looking forward to running it again. Here are my final results:

• Gun Time: 3:50:40
• Chip Time: 3:50: 36
• Place Overall: 1099 / 5000 (top 22%)
• Pace: 5:28 / km
• Male 30-34: 133/325 (top 41%)
• Male Overall: 835/2396 (top 35%)
• First Half: 1:45:48 / Second Half: 2:04:49

For two-time Olympic athlete, world champion and member of the Canadian World Cup mogul team, Canadian freestyle skier Kristi Richards is a person with a passion, dream and dedication to her discipline.

Kristi first set her feet onto a pair of skis when she was just three years old and from that moment onwards she has been in love with the sport.

“I want to go to the Olympics,” said Kristi, reflecting back on her dreams as a child. “I want to win a gold medal for Canada.”

After years of training, the Summerland, BC native knew she had to take her skiing career to the next level. In 2005 her community got behind her and helped raise the funds she needed to go to her first Olympics in Torino.

In the lead up to the Torino Olympics, Kristi suffered two major injuries.

“I knew I had to go to the Olympics,” Kristi said. “I didn’t matter if I won, lost, or crashed. If you’re going for greatness, that path will be worth it.”

Kristi recovered and continued to train for her first-ever Olympic competition. She knew she had to reach her childhood dream.

“I love to see what’s physically possible,” Kristi said as she recalled her training and what motivated her on her journey. “It came down to my values. I love to learn. I was learning so much about myself. It was great.”

Every race and competition for an athlete is exciting and emotional, and for Kristi, the Torino Olympics were no different.

“I was so nervous the day before the event, I couldn’t even ski three moguls,” Kristi said. “I was the first women to go on the first day of the competition. I knew this was my moment. I can open the games!”

As Kristi stood in the ready position at the gate at the top of the course she was nervous.

“I couldn’t train any more. This is it,” Kristi described the moment in vivid detail. “I saw my family in the crowd and I knew I could do no wrong.”

Kristi ended up reaching her goal of placing in the top 10 by placing 7^th overall.

In 2007, Kristi committed to participating in the 2010 Vancouver Olympics. There were challenges for her there too. The Canadian womens freestyle mogul team was starting with all brand new members.

Kirsti was going in on a strong note. She had just won the gold medal at the 2007 World Cup and knew there was a lot of hard work in the years ahead.

“I was focused on the goal ahead,” Kristi said as she recalled all the physical and mental training she had to do along the way. “It’s not simple to get your mind to be quiet and to focus.”

Kristi decided to make some personal sacrifices so she could stay focused. She changed her cell phone number, paid attention to nutrition, and put her social calendar on hold in the year leading up to the Olympics. This was the dedication she has as an Olympic caliber athlete.

“I said not to media appearance,” Kristi said as she described her focused level of commitment to her training. “In the long run it’s not going to make me a better skier.”

Kristi decided that in order to make her Vancouver 2010 Olympic moment special she would attempt a jump no women in the Olympics had ever done before.

“I was confident because I didn’t miss a beat,” Kristi said. “I chose it because I was scared of jumping. If I kept doing all my regular jumps, then I’m just going to get by. Why not go to my full potential? I learned how to trust myself. My coaches. Others.”

At the end of her training Kristi learned something very valuable. To believe.

“I learned how to believe. For greatness. For myself. I wanted to see the sport grow and evolve. This is why Kristi pushed herself so hard.

The day before her big race the weather was not cooperative.

“I went through six pairs of gloves and goggles and I put on a trench coat after every run,” Kristi said. She knew she has a competitive edge because she had trained in these conditions before and as a seasoned pro, she was not going to be thrown off guard. “I knew I was going to rise above it or get over it.”

On the day of the race, Kristi was again full of confidence.

“I stood up there so proud of myself,” Kristi recalled as she stood once again at the gates at the top of the Olympic race course, this time in Vancouver. “I can remember the humidity in the air.”

As Kristi descended down the hill she was full of power and strength.

“In that spit second I was going for gold, not bronze.”

It started off so well, and then disaster struck.

“I skied that run so fast that I missed a few pole plants and crashed in the middle of the run. I knew when I crashed that gold was gone.”

Although the hearts of many Canadians sunk, Kristi wasn’t going to let it get her down. She trained hard for this moment and she wanted to finish what she originally set-out to do.

“Most people just get up and ski off the course, but I wanted to do this jump. I took in the engery from below. I remember taking four deep breathes. I counted them. I collected my thoughts and continued down the course. I did the best back fold of my life!”

Although Kristi did not medal at the Vancouver 2010 Olympics games she can be very proud of her achievements and acomplishments.

“I laid everything out on the table,” Kristi said, as she described how she overcame her fears and challenges and what she was able to do as an athlete. “I am proud of that.”

After taking some time off, Kristi has decided to try again to compete in another Olympic competition.

Kristi, I wish you good luck on your journey. You’re an inspiration.

Rest days are an important part of long distance and marathon training. It gives the body time to recover and heal from the strains and pressure of a hard run. Massage therapy is a great way to speed the recovery process, but how often should you go during your training?

Training frequency, intensity, duration and past injuries all play an important role in determining treatment timing.

For injured runners, shorter, more frequent treatments every few days will give the best results. But with any injury, it comes down to an assessment by the RMT to determine the best treatment for each individual.

A qualified and reputable RMT will create a treatment plan unique for each individual. Most average, injury free marathoner would benefit from a massage therapy treatment every 2-3 weeks during the training season as pro-active maintenance.

PainPro Therapeutics has two locations in downtown Vancouver that specialize in massage therapy services for marathon runners. They are an official partner of BMO Vancouver Marathon and offer convenient same-day and online bookings.

The BMO Vancouver Marathon is less than two weeks away. The months of hard work and training are about to be put to the test. It’s important to remember that as you make your way to the start line that you have remembered the fundamentals of what will make your marathon go from a good run, to a great run.

Here are ten things you should do / should not do, on your marathon race day:

1. Don’t try anything new. Wear your same shirt, shorts, socks and shoes that you have worn during your training. Stick to the nutrition and hydration you have tested in the lead up to the big day. Any changes can throw you off on your race.
2. Know the race route. Tour the course. Know the elevation gains, flats and down hills. Prepare so you know when to gel or hydrate during the race. Driving or biking the race route will help you get to know the course turn-by-turn.
3. Rest up. In the days leading up to the race, try to go to bed a bit earlier than normal. Get some extra sleep and try to relax as much as possible. Let your body store the energy so you can be fresh.
4. Wake up early. Have a light meal two hours before the start of the race. Remember to hydrate.
5. Arrive early. Ensure your shoes are tied tightly, your bib number is securely fastened and your timing chip is in place. Take advantage of the positive energy of the crowds.
6. Focus on your goal. Always set yourself three goals – to cross the finish line, your preferred finish time, and your whisper time. Your whisper time is the time you secretly tell yourself as you approach the start line. Listen to your body. It will tell you on race morning how well you will do on the race.
7. Start slow. Too many runners make the common mistake of bursting out of the gate too fast, which gets them into trouble later in the race.
8. Finish upright and standing. As you approach the finish line remember to smile and throw your hands in the air – the photographers will be at the finish line to capture the moment your cross, and you want to have a happy memory of your major accomplishment.
9. Cool down. After you’ve crossed the finish line and have your medal, take a few minutes to walk about, catch your breath and have some water. Take a few moments to remember all the great moments you had during your run.
10. Enjoy the race! A marathon run is a special time when the running community comes together with volunteers, family, friends, entertainment, and fellow participants. Be a part of the excitement and remember to celebrate your success. You’ve earned it!

Photo Credit: BMO Vancouver Marathon

Preparing for a marathon is more than just putting in the work to train for the event. Take away some of the stress and anxiety by preparing in advance. Here are seven easy steps that will help you be prepared for race day:

1. Register early – this will keep you on track with your goals and make your training purposeful.
2. Know the race route and race logistics – go to the course website and study the course route and elevation maps to make yourself comfortable with the course. Know it well. Also check on details including bag checks and transportation for point-to-point courses.
3. Tour the course – Drive or bike the course to know where the hills are, where you can make-up time on downhills and where challenging turns or areas will be. Note milestones along the course – for example where you will gel in advance of a long hill.
4. Check the weather – you will need to know if you’ll be running in tights for cold weather, a shell for rain or shorts for sun – along with sun screen, hydration, sun glasses, and extra clothes to pack just in case of inclement weather.
5. Arrive early – Not all races operate smoothly. Bag check and washroom line-ups fill-up quickly and there’s always a surge at the end to find pace-group leaders.
6. Know where the hydration and aid stations are – If you aren’t going to pack all your own nutrition and hydration it’s important to know where the on-course stations are and where medical aid stations are located.
7. Prepare a post-race departure strategy – Many roads are closed for races and transportation is required for point-to-point courses – know how you will return from the finish line.

Photo Credit: Jay Minter

Preparing for a marathon is a lot of work. Resistance training is an important part to ensuring a strong, consistent run – this includes hill training. It’s not just about how to run up hills, but how to run up hills efficiently and how to get back down quickly with minimal effort. Here are some easy tips that will help you train and prepare for your marathon run:

1. Start your hill training session with a short warm-up run to loosen up the body and get the blood flowing.
2. Always start from the bottom of the hill. As you travel, continue at the same pace as if you were traveling on a flat surface. Keep your eyes focused on the horizon and maintain a steady speed.
3. Pump your arms and shorten your stride. Your arms should move at the same rhythm as your legs. If you find yourself slowing down towards the top of the hill, pump your arms faster.
4. Keep your posture upright and erect. Be perpendicular to the hill.
5. When you get to towards the top of the hill, keep pumping your arms until you have past the crest of the hill. The momentum will help set your pace for the flat or downhill ahead when your body will recover from the challenging workout.
6. Remember to breath and to relax. It’s just a hill.
7. When you get to the bottom of a hill, resist the urge to stop and relax – keep going! Resting will make the next stage of your run seem tough and less desirable.
8. When running downhill, lead slightly forward – let gravity pull you down the hill. Leaning back is like putting on the brakes and burns more energy and is harder on the body.
9. Following hill training, always have two days of recovery with easier training.

You’ll be thankful for your hill training come race day! Following these simple tips during your marathon training will allow you to easily cruise up hills, past the crest at the top, and coast down hills – whisking by others along the course on race day. These tips and the training will also help prepare you mentally for the big race – you won’t fear hills – you will enjoy them!

Hydration is a key element to marathon training. Here are the basics on what you need to know about staying hydrated for your 42.2km journey…

Pre Race:

There is no need to over-hydrate prior to a race. Drink a reasonable amount of water. Fill-up on water or sports drinks 2-3 hours prior to race time and hydrate again 5-15 minutes prior to race time.

During the Race:

Remember to hydrate regularly. Drink 2 parts sports drink to 1 part water. Fuel your body with gels. Don’t wait for your body to get thirsty or hungry, by then it’s too late.

Post Race:

Rehydrate immediately to replace lost nutrition and sweat. Chocolate milk is perfect.

For long distance training runs, half and full marathons, I use a North Face water belt. It can carry up to four bottles and has a small pouch in the front and a double-pouch in the back – ideal for carrying Advil, extra gels / nutrition, ID, etc.

Supplements are an important part of preparing for, and running a marathon. There are three types of supplements and nutrition: sports beverages, gels and bars. Each play an important role during a long run.

Sports Drinks:

• Replaces fluids lost through sweat, respiration and urine.
• Typically is high in salt; as the body heats up, the body releasing water (to cool down the body), along with salt.
• By the time you are thirsty, it’s already too late – you need to hydrate continuously.
• At 30’c (85’ F), at 50% humidity, the body looses 2-4 lbs in sweat per hour of exercise (and a marathon can go from 3.5-4.5 hours!)
• Contain carbohydrates – for the first hour of a race the muscles are fueled by glycogen; after an hour the glycogen is depleted and the carbohydrates in the sports drink are needed to increase blood glucose.
• It’s not recommended to drink pure water on long runs or high heat over an hour – the body cannot absorb quick enough.

Gels:

• Dissolve within minutes in the small intestine, giving the body instant energy.
• Drink water immediately afterwards to get full effect.
• During long-runs, take one gel every 45 minutes to maintain constant energy levels.
• Contain sugar, salt, amino acids, caffeine and anti-oxidants.

Bars:

• Slow release into the body providing long lasting energy; harder to digest as it breaks down in the gut.
• Contains fat, protein and fibre, which will provide energy over long periods of time.
• Better choice for longer events and recovery – not during races.
• Requires significant amounts of water to process.

For best results on race day, experiment with different types of hydration and nutrition during long training runs. Each person reacts differently to the various products. Find out what brands and flavours work best for your body prior to race day. Stick with the successful formula towards the end of training and most importantly on race day.

It’s a new year and resolutions have been made. Many of which will include “eating healthy” and “getting more exercise”. Resolutions, like goals need to be measurable and attainable – otherwise, how do you know if you have reached your goal?

Today I am pleased to announce one of my 2012 New Years resolutions – to train and run in the 2012 BMO Vancouver Full Marathon.

The BMO Vancouver Marathon is just over four months away, and with the new year, now is the time to commit, lace up the running shoes and start training for an event which you will remember forever.

This year BMO Vancouver Marathon has announced new half and full marathon courses. These are the first new courses in ten years. The new courses continue to showcase the outstanding views and sights of Vancouver and the quality of the courses have received much praise from the International running community.  The half and full marathon spots are already 50% sold, so now is the time to sign-up, before they sell out.

Official sponsor of the BMO Vancouver Marathon, Running Room is now offering training clinics at many of the retail store locations and online, to help runners of all abilities from beginner to returns, to help them reach their running goal for the Sunday, May 6, 2012 race.

Last year my BMO Vancouver Full Marathon time was 3H 39M 52S. My goals for 2012 include:

• Complete the Running Room training clinics without injury
• Weekly training with the 3:30 pace-group
• Complete the BMO Vancouver Marathon
  • Goal time: Maintain my 2011 run time (3:40)
    • Stretch goal: Achieve a personal best by completing in 3:35

What are your 2012 New Year resolutions?

Now that the temperatures are dropping and it’s much darker outside, here are some helpful tips for the long, cold, dark winter training months:

1. Adjust the intensity of your work-out
2. Keep your head covered – 50% of heat loss is through your head
3. Warm up your muscles – start slow and comfortable and gradually move up to your regular pace
4. Shorten your stride over ice and snow
5. Carry a cell phone in case you have an accident or get injured
6. Wear reflective and bright coloured gear
7. Run facing the traffic to be more visible
8. Carry water to rehydrate
9. Use lip balm on your lips, nose and ears
10. Dress in layers
11. Wear clothing with wind-breaking and insulating fabrics
12. Wear running gloves or mittens

Paying attention to your form and mechanics is critical to improving your speed and endurance. Here are eight tips from the Running Room’s John Stanton for beginner to advanced runners, to help train for a smoother, more efficient run:

1. Stay Upright – Head, shoulders and hips should all line up so your feet and legs and move forward with minimum effort.
2. Keep Your Chest Forward – When your chest sags or you slouch forward your lungs cannot perform at their maximum efficiency. Keep your head, neck and shoulders erect.
3. Hips Forward – Keeping our hips forward allows your body to move easier. If you find your hips falling back and your butt sticking out, take a deep breath in; it often pulls your hips forward and back into alignment.
4. Plant Your Foot – Run naturally. Don’t try to change your foot plant or stride; it will only cause injuries. Over time your gate will change as a result of training. Many irregularities work themselves out over time. Get a professional to help fit you with the right pair of shoes for your running type.
5. Arm – To start your shoulders should be low and relaxed and arms hanging completely vertical. Keep your thumbs pointed forward and upright. Arms should swing “long” for fast-walking and become march-like for power-walking. For running, the upper body should hardly move and the arms should be working forward-to-back, not up-and-down or side-to-side.
6. Turn-Over- Take faster, shorter strides than long, wider strides. Studies show that long strides are less efficient and make you run slower.
7. Head and Neck – Keep your head, neck and eyes forward. When you look down, your entire upper body will collapse downward causing increased fatigue. For outdoor running, look 20-30 meters ahead.
8. Practice – Constantly monitor your techniques. Pay attention to them during your practice runs. Conduct self-checks regularly and make adjustments to increase your performance.