The Bodycoach Blog

At this time of year many of my clients are training for next years London Marathon, however, statistics show that many will not even make it to the start line! Not due to lack of training or sponsorship money, but because of injury or illness.

So how can you make sure you get to the start line with the miles in the legs, injury free and healthy? below is a list of problems and sollutions to keep you fit through the winter months.

Make sure you do not overtrain! increase your distance gradually by no more than 10% on long runs. following a generic training plan is not a wise move. Overtraining is the main cause of injury in runners! If you have 6 months to build up to 26 miles why are you running 18 miles in November!!??

Running does not strengthening your body, it weakens it! make sure you have a regular strength session as part of your training plan. Keep all your muscles strong, not just the ones used for running, think about your core, back, glutes and hamstrings and work them too!

Vary your runs, short and fast, X country, hills, intervals, long and steady, race pace etc... do not fall into the trap of running the same pace over the same route. Change your routes and enter new races for variety.

If you feel ill or exhausted do not go out running, simple! You will not lose any fitness by missing one session but if you lower your immune system and pick up a bug you will be out of action for a lot longer.

Get plenty of rest and recovery between runs, try a swim on your non run days or maybe get a massage. Work the opposite muscles to the ones you work when you run.

get a decent pair of trainers and change them regularly. Invest in some good socks too.

Eat like an athlete! don't think because you are running so much you can eat what you like. If you constantly eat crap you are not giving your body what it needs to fuel you and also help you recover from your training. Complex, low GI carbs, good amounts of protien and natural non saturated fat should all be included.

Some runners wear their miles per week like a badge of honour! why? it is the type and quality of the training you do that counts not the quantity. If you have a job and a life outside of your training you will need to juggle to keep it all going, so ditch the 'Junk miles' now. Remember you want to get to the Marathon feeling fit and ready not exhausted and ill.

Lastly, everyone is different so do not copy or be pressured by another runner or group into doing what they do! find drinks, trainers, clothing and most importantly training plan that suits you! if you need and help send be an e mail and I will be pleased to offer some advice.

Justin corcoran

ps. I have trained and completed over 10 marathons, ultra Marathons and three Ironman Triathlons and lived to tell the tails to my bored kids. As I now tell them, the older I get the better I used to be!!