OT: Marathon Training

[black panther]

Hey guys, I've volunteered to run the Silverstone half marathon in March for charity (Seeds for Development - helping Ugandan farmers support themselves). I'd like to run a full marathon at some point, but I think this is a good starting point. The most I've ever run is 10km and that was on a treadmill! Was wondering if any posters here have any experience training for long distance running? After reading up online and my own training experiences I figure I'll gradually build up to running 22km maybe once a fortnight and aim to run half that distance every other day.

One problem I do have is that I seem to be quite injury prone - I've had shin splints before from skipping and running.

Thanks for any help - its one thing reading up things but I've found theres nothing like personal experience!




ps

I'm not sure its appropriate to post a link to my donation page but if anyone is feeling charitable PM me and I'll send you the link!

[banjo]

My missus has done the London marathon 3 times, she started of just running as far as she could(think it was like 7 or 8 miles at first) and just kept increasing her distance gradually. She had bad ankle pains after about 15 miles but carried on going as the pain eventually numbs.

[Old bones Ian]

My missus has done the London marathon 3 times, she started of just running as far as she could(think it was like 7 or 8 miles at first) and just kept increasing her distance gradually. She had bad ankle pains after about 15 miles but carried on going as the pain eventually numbs.

I ran a half marathon, and did the same as that, just get out and run really.
I found wearing a watch helped, keeps you knowing how long you've been out. I'm going to start again in the new year (honest).
Great way to keep the weight down, I also found that cycling is a handy way to keep the fitness at a good level when not running. Gets the breathing going.

[Gazmac81]

i done Glasgow Half marathon and basically trained on the roads from July to Sept

Went out about 3 nights a week max with my Cuzin or Brother

Started off doing 4 and 5 miles

Never really done a longer run but after 10 mile mark i was feeling it on the legs

The Crowd and other runners really help you get through and take your m ind off it
but nearer the end was struggling

Should have done a good few 6 or 8 milers for a few weeks to be honest.

[Old bones Ian]

I've got the great south run magazine that is sent out to runners, got a training schedule in there. If you want it 'pm' me your address and i'll send it to you

[Old bones Ian]

Also i found driving to different areas to run helped. If you do the same circuit all the time it gets boring, and you lose some interest.
Drive to somewhere different , and the change in scenery helps alot.

[jtourettes]

I've run 2 half marathons and I found training 3 times a week was more than adequate. During the week I would do shorter runs or interval training (sprint for 30 seconds, jog for 30 seconds, repeat) and then do a long run on the Sunday.

If you've had problems with shin splints in the past, make sure you wear proper running shoes and try and run on grass. If not grass try to run in the road instead of on the pavement.

Good luck!

[Foggy]

I'm not a marathon runner but do go out n jog around 6 miles twice a week, just abit ov advice, if you have an mp3 or i pod player, use it, the music always seems to make the run seem quicker n you'll have summat to keep you occupied.

[Deno1986]

I'm not a marathon runner but do go out n jog around 6 miles twice a week, just abit ov advice, if you have an mp3 or i pod player, use it, the music always seems to make the run seem quicker n you'll have summat to keep you occupied.

X2

[banjo]

I'm not a marathon runner but do go out n jog around 6 miles twice a week, just abit ov advice, if you have an mp3 or i pod player, use it, the music always seems to make the run seem quicker n you'll have summat to keep you occupied.

Either that or see if somebody you know wants to come along as well, help keep each other motivated.

[Asterix]

One problem I do have is that I seem to be quite injury prone - I've had shin splints before from skipping and running.

Wear a good pair of running shoes (you probably already are, but I say it just in case). My legs were getting sore far too easily when I was just using a pair of trainers. I bought some running shoes (less than £30) and have not had any issues since.

[danandpenny1]

hi black pantner. first of all good luck at siverstone, it is a good course to run around but it can get boring.

to train for a half marathon you will need to run between 10 an 12 miles at a comfortable pace without stopping.
so my advise first for the half marathon, is to run 5 miles, 3 times a week, then on sunday do between 7 and 9 miles.
use one of your training runs as a intervailles session, this will help you alot for the race.

if you are new to running, then start of slowly for about 3 miles and pick up the miles and the pace from 1 running day to the next running day.

the marathon is a big one, you will need to build up your mileage over along time about 3 months, from your half marathon training and running.
once you have finish you half marathon race. take a rest for a week it is important to rest after a long good race.
then start of again as you did for a half marathon race.
then build upto 15 miles 17miles and 20 miles. try to enter some half marathon races as you go along and to enter a 20 mile race.

that is some advise that might help you. but you will learn about your body as you go along. you will know when to take a rest day and how hard and far you should run on some days.
and eat the right food.

all the best

[bobmee]

If you're getting sore shins, or it feels as if your shins are trying to burst out of the skin, go to a specialist sports shop and get them to check your gait - the way your feet hit the ground. It may well be you've got the wrong type of running shoe, and running miles on roads will mean you're not running naturally because your legs are trying to over-compensate.

[housesecond]

I've done 2 marathons, though both were in Ironman triathlons. Somewhere in the region of 10 half marathons and loads of other stuff. I'm also qualified as a Personal Trainer and Triathlon coach. I've not got much time now to put anything down but I'll be happy to comment later or answer any specific questions you have.

[Old bones Ian]

I've done 2 marathons, though both were in Ironman triathlons. Somewhere in the region of 10 half marathons and loads of other stuff. I'm also qualified as a Personal Trainer and Triathlon coach. I've not got much time now to put anything down but I'll be happy to comment later or answer any specific questions you have.

What distances were the Ironman triathlons?

[housesecond]

I've done 2 marathons, though both were in Ironman triathlons. Somewhere in the region of 10 half marathons and loads of other stuff. I'm also qualified as a Personal Trainer and Triathlon coach. I've not got much time now to put anything down but I'll be happy to comment later or answer any specific questions you have.

What distances were the Ironman triathlons?

Ironman distances are all the same. 2.4 mile swim, 112 bike then a marathon.

Will put some stuff down for the OP when I get more time.

[ciscokid]

Mate

I did a 1/2 marathon 3 or 4 years ago.

I was doing a lot of boxing at the time and was probably at my fitest, but got shin splints as soon as I started doing over 6 miles. I got a pair of sorbothane insoles http://www.sorbothane.co.uk/ and also the correct shoes for my feet type http://www.runnersworld.co.uk/reviews/shoes/1.html - Within a week I was doing 7 or 8 miles with no worries.

My biggest regret is not doing over 13.1 miles - think the nearest I ever did was 11 miles and I felt it on the day.

I had some energy gel as a reserve, but with buzz from the crowd I didn't need it.

good luck mate

[lowersmiths]

i did a 15k last week (9.3 miles) and im looking at getting to a marathon next year sometime.

as for training, i can only say what works for me....

i never time myself when running and concentrate solely on the distance.....i run to exhaustion and then walk for a bit and then carry on running. that really helped me get my stamina up. when i first started i would run until i couldnt do any more and then just go home.

i run twice a week at the gym but do two decent road runs first thing in the morning in the same week too. i never use an mp3 because i love to hear all the sounds etc, you can't beat the atmosphere just before the sun comes up...beautiful. also if you are running on roads, it's probably best not to use music in case you get run over by something you couldnt hear!

the races themselves are much easier because of all the people around you. if you can mentally condition yourself by yourself then that will make you stronger when it comes to the real thing.

it's also good to enter a lot of small races just to keep practicing. i'm doing a 5k next week, it's nothing really but will be good just to test myself against others as someone is always faster. i enjoy being around better runners to inpsire myself.

[housesecond]

Right, if you are injury prone then get yourself to a decent running shop for a gait analysis and some good shoes. Good shoes needn't be the most expensive. They'll film you on a treadmill, slow the footage down and recommend the best shoes for you.
As for training you can train for a half (or even full) marathon on 3 runs a week.
1. Tempo run
2. Interval training
3. Long run
Sunday is usually the best day for a long run. Build the distance up to peak 2 weeks before race day. 11 miles would be enough, but if it make you more confident then make your long run up to race distance. Be careful not to increase distance too fast, 10% a week is usually the rule.
Interval training can easily be done on a treadmill or if you don't have access to one then find a good hill nearby and run hard up it and recover down. Build the intervals up but you don't need to be at this for more than an hour.
Tempo run is simply running faster than your target race pace for a shorter distance. These can be as little as 15 min hard efforts (after a good warm up). One that I do is to see how far I can run on a treadmill in 15 minutes. Guarenteed to be blowing out of your arse every time you try this one.
Remember, if you only ever run long and slow you'll only ever be able to run long and slow.
As for race day, I's possible to get round a half without taking any fuel on board, but it won't be pretty. Somebody else mentioned gels. I'd usually take 2 on a half. Easy to carry and easy to take. Take one at 6/7 miles and one at about 10. Much easier to take than water plus there's no calories in water. It'll help you combat dehydration but it won't give you the final kick to for a sprint finish and the finish line photo!
Enjoy

[Old bones Ian]

I've done 2 marathons, though both were in Ironman triathlons. Somewhere in the region of 10 half marathons and loads of other stuff. I'm also qualified as a Personal Trainer and Triathlon coach. I've not got much time now to put anything down but I'll be happy to comment later or answer any specific questions you have.

What distances were the Ironman triathlons?

Ironman distances are all the same. 2.4 mile swim, 112 bike then a marathon.

Will put some stuff down for the OP when I get more time.

Is that all, i thought it would be something tough
god knows how you get through that, alot must be the mental attitude side of it.
I'm looking to try my first triathlon next year, its the swimming i really have to improve. But got lots of beaches here, so should be ok for summer practice, pools for the winter.
The one i'm going to try is only a short one, but will give me something to aim for.

Looking for a decent bike around the £400-£500 mark as well, any ideas?

[housesecond]

Is that all, i thought it would be something tough
god knows how you get through that, alot must be the mental attitude side of it.
I'm looking to try my first triathlon next year, its the swimming i really have to improve. But got lots of beaches here, so should be ok for summer practice, pools for the winter.
The one i'm going to try is only a short one, but will give me something to aim for.

Looking for a decent bike around the £400-£500 mark as well, any ideas?

For that price I'd go second hand. The best bike is the one that fits you the best. You can turn out more power you see. If you like it you'll end up selling a child to get the latest carbon bad boy so you could even borrow to see if you like it.
Sea swimming's an aquired taste. I've swum in lots of open water and don't like the sea. Nearly all the shorter triathlons are in a pool.
Don't want to hijack the thread but feel free to PM me if you want any help. I've done loads of the shorter ones too.

[Scrap]

Ian, Iwork with a few Triathletes, and I couldnt believe the price of the Bikes they ride, expensive

[Old bones Ian]

Ian, Iwork with a few Triathletes, and I couldnt believe the price of the Bikes they ride, expensive

Yeah i know, i've been looking round, think i might have to beg or borrow one for a while.

[MecnunK]

Go to a running/sports related store where they can analyse the way you run and recommend the best trainers for your style. Too much gel padding/cushion can be bad for you so try not to go for those trainers with a lot of cushion. Warm up & Down!!!!!Start doing a distance you are comfortable and increase by 10-20% every time you go out. Dont be disillusioned by bad runs either as it happens. Mental aspect can be quite important as well in maintaining the run. I usually imagine boxing :P and stopping vs carrying on is the difference between losing and winning.. helps me anyway I only do 3-4 miles when I do go out but my first run lasted all of a half mile with me out of breath so there maybe a smirch of truth about smoking being bad for you.

I dont use music/heartbeat monitors etc, just observing humanity on the way, avoiding dogs and spitting on cyclists keeps me busy enough.

[black panther]

Thanks for all the good advice and well wishes fellas, I'll keep resurrecting this thread every month or so leading upto Silverstone to let you know on my progress!