2016 Marathon Training Newsletters sample by GH Training

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INTRODUCTION MARATHON TRAINING NEWSLETTERS

WELCOME Not sure what to expect from the GH Training weekly newsletters? Find out!

RUNNING GAIT What is your Running gait and why is it so important?

SHOES Choosing the right running shoes can be very difficult. Find out how to choose the right ones for you!

Marathon Training Newsletter

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Welcome to YOUR Marathon Welcome to the first of many marathon training newsletters which you’ll be receiving from GH Training every week in the build-up to your Marathon. These weekly training newsletters have been updated and redesigned for 2016 and I hope you’ll find them an invaluable resource as you undertake your marathon training. Your charity has signed you up to receive these newsletters to help give you training, nutrition and injury advice throughout your preparations, so that come Race Day you’ll have the confidence that you have done what you can to get into shape to cover the 26.2 miles.

Started Training Yet? If you are one of those people (like many) who have decided to delay your marathon training until now, then these weekly newsletters will be particularly useful as they will help to keep you on track - without the risk of over doing it. Sixteen weeks before your race, a “week specific” newsletter will be e-mailed to you and provide you with some essentail training tips. These will include:

• • • • • •

Training tips of the week Nutrition tips of the week Injury Tips of the week Videos of the week Pep talks and words of encouragement Race Day tips

The first “16 weeks to go” newsletter will be sent out to you from Charity Events Team very soon, but in the meantime read on to find out what you should be doing between now and when the real training begins in a few weeks.

Marathon Training Newsletter

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Training Considerations - for now!

In the 2nd edition of my book “The Marathon and Half marathon: A Training Guide” (which I strongly recommend you buy) I suggest that you should be able to run a good 5 or 6 miles before you start the official 16 week training programme. If you can’t then don’t worry, but I recommend that you try and get a few good runs in before the programme starts or you’ll always be a little behind on your suggested weekly mileage. At this stage of the training process, don’t get intimidated by the distance you’ll be running in four month’s time but instead just set yourself little goals - one at a time. Why not just set yourself the target of being able to run 3, 4 or 5 miles before the end of the month? If you have to walk every now and again - that’s fine! Over the next few months, you will go through a roller-coaster ride of emotions and at times feel daunted by the task ahead of you. I’d be lying if I said that the training was going to be easy but the three most important things to do to help you get through the training are:

• Make running part of your weekly routine • Always run within your means - no-one else’s. • As leading Running Company Brooks says “Run Happy!”

Marathon Training Newsletter

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Running shoes

Ask any running expert and they will tell you that finding the right pair of running shoes is vital to help you with your race preparations and help avoid injury. However, deciding which is the right shoe is not as easy you may think.

Which shoe is right for you? Whether you look online or visit the high street, the amount of choice youâ&#x20AC;&#x2122;ll face is staggering. There are dozens of brands, shapes, colours, sizes and prices, making the decision to choose just the one pair nearly as daunting as the pending weeks of training. However, there is one fundamental piece of advice you have to follow if you are to give yourself the best possible chance of getting through your training free from niggling joint and muscle pain. Buying a good pair of shoes that are specifically manufactured to absorb shock from hard surfaces will Do not underestimate the help to protect your joints and make training a far more importance of your running shoes. enjoyable experience. However, the most important thing to consider when choosing your running shoes, is to ensure that they suit your specific running gait. The most accurate way to find this out is to have a gait analysis........

They can mean the difference between always being injured and staying injury free !

ÂŠ 2015 Graeme Hilditch

Marathon Training Newsletter

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What is a Gait Analysis?

As complicated and scientific as the term “gait analysis” sounds, the principle is actually very simple to understand and the service is often provided absolutely free from reputable running stores. Put simply, your running gait is the way you run and ultimately how your legs and feet act when they hit the ground and propel you forwards as you progress through your running stride. There are dozens of reasons why our feet land differently when we run, but in order to safeguard against injury, it is essential that you find out what type of running gait you have and buy the appropriate running shoes to complement it. There are a number of ways to have your gait analysed but by far the most common and accurate is by a video analysis, where you are filmed (from behind) running on a treadmill. The video will show one of three things happening when your feet hit the floor - whether you are a neutral runner, an under-pronator or an over-pronator.

Neutral runner: your running stride is perfect and you have every right to feel smug. You are the envy of most runners, and less likely to pick up niggling injuries. Over-pronator: your feet ‘roll over’ excessively during your running stride and you’ll need shoes to provide support to counter this. Under-pronator: although you are the rarest breed of runner, you run more on the outside

of your feet and will be recommended trainers to counteract this.

Marathon Training Newsletter

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Choosing a Running Shoe

Based on the results of your running gait assessment, you will be given a choice of trainers to choose from and all you have to do is select the shoe that feels the most comfortable and suits your budget. Based on the results of your running gait assessment, you will be given a choice of trainers to choose from and all you have to do is select the shoe that feels the most comfortable and suits your budget. The choice might still be overwhelming, but the advice I have offered my clients over the years on choosing trainers is simple: choose a pair of running shoes that are not only comfortable but are also made by a specialist running shoe manufacturer. The running Company Brooks, manufacture incredibly high quality and good value running shoes so if you are going to spend the next few months pounding the streets, you need to know that the shoes you are wearing have been made by a reputable company and that theyâ&#x20AC;&#x2122;re not going to fall apart on you after just a few weeks.

See if there is a reputable running store such as Up and Running near you, who will offer shoe advice and a Gait Analysis free of charge

ÂŠ 2015 Graeme Hilditch

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Marathon Training Newsletter

Relax -You’ll be fine If you’re starting to wonder what you have got yourself in for, don’t worry - because you are certainly not alone. Every year, marathon runners often put the upcoming months of training to the back of their minds until the last possible minute and then panic when they realise that there are only four months to go until they have to run 26.2 miles. All you need to do from now until you receive your first “16 weeks to go” newsletter is just head out for a few casual, easy paced jogs, to help ease you into the running mentality. To whet your appetite, take a look at the following video of me talking to Bizzibox about marathon training. It’s not technical - just a brief interview on the marathon as a whole and what you’ve got to look forward to.

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Marathon Training Newsletter

About the Author

Graeme Hilditch is a Celebrity Personal Trainer and leading authority on running. Author of 3 endurance running books translated into 4 languages, Graeme’s publications have helped tens of thousands of runners worldwide to complete their marathon dream. The Second Edition of his best-selling book, “The Marathon and Half marathon: A Training Guide” was published in October 2014 and endorsed by BBC Newsreader and presenter Sophie Raworth describing it as a “Fantastic book - with everything you need to know to run a marathon at your fingertips” In addition to his publications, Graeme is also a much sought after presenter, hosting running and health training days for Companies and Charities nationwide. Graeme lives in the Cotswolds with his wife Jo, and two young children.

Books:

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WEEKS TO GO

Relax & Enjoy

To carb or not to carb?

For the Ladies

Itâ&#x20AC;&#x2122;s a marathon not a sprint. Relax and enjoy your running

Are carbohydrates important or should I go easy for now?

It might be a taboo subject, but sports bras are vital for your training

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Marathon Training Newsletter

Aim of the week Welcome the first official GH Training weekly training newsletter. Although it might still be 16 weeks until you line up to take on a 26.2 mile run, I’m afraid to say that this is now the time to start focusing on your training Whatever marathon you are training for, be it London, Edinburgh or the hilly Snowdonia, the next 16 weeks are going to be tough, but hopefully the 16 weekly newsletters we have designed for you will help to give you some comfort and helpful advice every step of the way. For training this week, I’m not expecting you to put in a hard week, quite the opposite in fact. Instead, try and use this week to just head out of the front door with the sole purpose of enjoying your first “official” training runs. Strap your iPod to your arm, listen to your favourite playlist and don’t over exert yourself or fall victim to the dangers of running in extremes of the heat or cold (depending on what season you are in). By all means, if you already have a decent level of running fitness and you have a fartlek or interval training session scheduled then take it on, but don’t overdo it. This is the start of a long road ahead, so the importance of this week is to get your confidence up and enjoy the sensation of running – without needing to gasp for air or collapse in a heap. The key to successful marathon training is to train in moderation and gradually build up your fitness over time. If you are the competitive type (you know who you are) I cannot stress the importance of avoiding the temptation to run too hard and too fast at this stage of your training. There will be plenty of opportunity in the coming weeks to stretch your legs and push yourself hard, but for now concentrate on developing a really good “base” level of fitness, before you take the intensity up a notch.

Relax, enjoy and Run Happy!

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Marathon Training Newsletter

Nutrition tip of the week To carb or not to carb? Thanks to a trend of “carbohydrate bashing” books being written from the mid 90’s onwards, the word CARBOHYDRATE fills many a dieter with dread. Do carbs really make me fat? What sort of carbs am I allowed? It goes on! For runners, as a general rule carbs are your friend and the further you run the more carbs you need to help fuel your next run. That’s not to say that you need shovel a barrow load of carbs down for every meal, but as your miles increase you need to make sure you not only eat carbohydrate rich meals, but also eat them a the right time. The best time to eat carbs is in the 2-3 hour window after a training run. This is the time where your body will soak up the carbs like a sponge and store them away in the liver and muscles – and not on your hips. So, if you’re afraid that carbs will stop you fitting into that summer frock (which they won’t provided you eat them in correct quantities) eat your carbs straight after a run to restock them for the next run. Try to avoid falling for the common mistake that just because you have started your marathon training, it means that you should be wolfing down bucket loads of carbohydrates in the form of pasta, potatoes, rice and bread etc. I have had so many runners complain to me over the years perplexed that they have put on weight at the start of their training regime – when they expected to lose a few pounds. Invariably, those people have been getting a little too excited with their carb intake in the early stages of training.

For now concentrate on eating a balanced and healthy diet.

The carbs will come later.

Marathon Training Newsletter

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One for the Ladies Sports bras - the “elephant in the room” of women’s running and fitness apparel but without doubt the most important item exercise clothing a woman can buy. No matter what size or running standard you are, good support whilst you are running is vital for both your running comfort and long term health of the breast tissue. Yet, despite this seemingly obvious fact, according to a survey by a leading sports bra manufacturer, a staggering 68 per cent of women do not wear a sports bra during exercise. This is not only a shocking statistic in itself, but what makes it worse is that it is predicted by leading leisure wear Company Moving Comfort that around 8 out of 10 women who do wear sports bras, are either wearing the wrong size or the bra needs to be replaced. For the breast health of the nation, this statistic must change - and change fast. Running is one of the UK’s most popular ways to keep in shape, with thousands of women pounding the streets and treadmills every day. Without the right supportive bra during exercise, breast tissue can be permanently damaged, so read on if you want to avoid being be a statistic.

What’s The Big Deal? Wearing a sports bra while working out offers more than just great comfort, it also helps prevent irreversible damage that can lead to “sagging” breast tissue. Women can help minimize this damage by investing in a great fitting, quality sports bra The breast is comprised of connective, fatty tissue attached to the chest wall by fibrous strands called Cooper’s ligaments. There is no internal structure for supporting the breast tissue against gravity and excessive movement beyond this band of fibrous tissue. When the breast is unsupported during activity, the weight of the tissue, coupled with the breast movement, causes the ligament to stretch. This can cause both discomfort and permanent damage to the breast tissue.

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Marathon Training Newsletter

Finding The Perfect Fit So, ladies for the long-term health of your breasts, it’s a really good idea to invest in a high-quality sports bra; they might not be the cheapest item of sports clothing out there, but they are certainly worth it in the long term. It goes without saying that a personal fitting from someone who knows what they are talking about is ideal, but if you are a little embarrassed about getting that personal with someone you don’t know, check out this video so you can work it out for yourself.

We Are All Unique Once you have a good idea of what size you are, I’m afraid there’s still a bit of work to do before you can confidently head out for a run or exercise class wearing the right sports bra. There are a range of different sports bras on the market depending on your activity level, body shape and personal preference. So with that in mind, do not be afraid to try on half a dozen bras before you commit to purchasing one. You have to be sure the one you invest in is going to support you and your girls up to three times a week whilst pounding the pavements, so you have to be sure you’ll be comfortable and confident whilst exercising. To help give you an overview of some of the choices of sports bra out there and how to tell if the fit is right, take a look at this video by leading sports bra manufacturer Moving Comfort.

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Marathon Training Newsletter

Pre-Hab Tip of the week

Take a look at images A and B above. It’s hard to believe that image B was captured less than half a second after image A, yet looking at the runner’s waistline; you’d be forgiven for thinking that they were different people. What you are looking at is a very common biomechanical problem in those new to running, where the glute (bum) muscles are weak and are unable to keep the pelvis stabilised during a running stride. All looks good and balanced in image A, but as soon as the right leg takes the weight of the body in image B the (right hand side) glute muscles are too weak to keep the pelvis upright, resulting in the pelvis to drop to the left. Overtime, this weakness can place stress on the hips, knees and ankles of the right leg causing any number of injuries. If you can, have a friend video you from behind whilst running and see if you notice something similar happening with your pelvis. If you do, keep reading these weekly PDF’s and I’ll give you some exercises to do next week to address the muscular imbalance.