Hi Everyone,

Long Distance Training

With last month’s London Marathon behind us, we have had a number of questions about training and long-distance runs. If done correctly it can help you expand your fitness and avoid injury.  In any case the improving weather should certainly encourage more out-door training. So enjoy it and here are my tips.

The Taper

Tapering involves reducing your mileage gradually as you lead up to the race. You can still run as often as you like though. It is a vital part of any long distance or marathon training, that allows your muscles to repair, allows your body to store vital carbohydrates that will prevent you from hitting ‘the wall’ as fast; and it reduces the risk of you sustaining an injury before race day!

Generally speaking a taper should be performed over 3 weeks but you can taper also over 2 weeks if you haven’t been training for as long as you may have liked.

The Final Run

Three weeks before the run, do your final long run. On the first week of the taper your mileage should be cut to 75% of the normal. At two weeks cut to 50% and the week before cut down to 25% of your normal mileage. Try to allow one day between each run to rest. You may want to run for 20 minutes or so the day before the race to calm the nerves but resting the day before is totally fine too.

On The Day

Make a list of all the things you need to take with you on race day so that you can tick them off the night before and you’ll know that you haven’t forgotten anything.

On race day you will need to take about 3-4 gels with you and take them at 45-60 minute intervals. This will keep your carbohydrate levels up throughout the race. Stay hydrated. It is a combined depletion of glycogen stores and dehydration that makes you hit the dreaded wall. Don’t try new gels or anything that you haven’t tried before at this stage. It’s too late to risk not getting on with them.

Be kind to your body afterwards and take a very well deserved rest for at least a whole week. You will have more than earned it.

Best of luck on your big day, hope you all smash your PBs.

Geoffrey Hogan M.Ost

REGISTERED OSTEOPATH

Wimbledon Osteopathy & Cranial