marathon training 2014

The Ultimate Marathon Evening

Complete Health & Wellbeing Clinic

City Point Club

42, 000 +

20% DON’T

MAKE IT

HERE!

Plan

• Injury Prevention

• Training Programmes

• Nutrition

• Motivation

• Questions to the panel

Injury Prevention

Chris Myers

Sports Physiotherapist, Registered Osteopath

& MSK Sonographer

Clinical Director, Complete Physio

Topics

• Warm up

• Stretches

• Rollers and Balls

• Strength training

• Shoe shopping

• Technique

• Injury prevention tips

• When to seek help

Warm up

• No static stretching just before run

• Needs to be a dynamic warm up

Why?

1. Elevate HR & core temperature

2. Maximize active ROM

3. Improve movement patterns & body awareness

4. Neural activation - get everything firing

5. Physically & mentally ready for the session

Warm up drills

- progressive build up in intensity

1. General Locomotion (3-5 mins)

– Jogging, easy strides, side shuffle, backwards running

2. Joint Motion (60 secs)

– Leg swings (forwards, sideways and backwards)

3. Dynamic Flexibility (3-5 mins)

4. Running Posture Drills (3 x 10 metres each drill)

http://www.youtube.com/user/Letsgetrunning

3. Dynamic Flexibility

• Glut Knee Hugs

Toes up

Hold stable in extension

Ladder hammy walks

Core strong

Legs straight as walk in

Walk hands out

Rotating Squats

Sit back

Head and chest up

Calf

Walk heels into floor

Hammy Sweeps

Dynamic hip

flexor stretch

Hips forward & bum tucked under

Arms Overhead & rotate

Gently pulse

4. Running Posture Drills Straight leg runs / Pop ups

1. Stand tall, with good posture on balls of feet 2. Maintain dorsi-flexed foot – foot pulled up

3. Maintain upright posture – its not the Can Can!

4. Dynamically pull the foot back so contact is under the hips 5. Continue to extend hip during contact to push you forwards

1. Stand tall, with good posture on balls of feet

2. Pull Toe to shin 3. Drive knee up and block thigh parallel to ground (hold for 2s)

4. Ensure stance leg is fully extended

5. Toe up, heel up, knee up

A March/Skips

Stretches

• Every day/other day – 5 mins

• Not during warm up

• Should be painfree

• Stretches - 30 s x 3

Balls and Rollers Buy a foam roller!

Recovery

• After your long run!

• Gentle CV low impact – aqua swimming, cycling (easy

spin) – 20 min

• Replace lost fluids - rehydrate gradually over the next 24-

48 hours

• Compression garments

• Ice baths

• Hot/cold baths

• You must have days off!

I must stretch..... You

must strengthen!

• Impact forces are typically 2 to 4 times your own

body weight on every stride

– Male 60kg – 6.30 mile pace (1072 strides)

– Impact forces at least 2 x body weight

– 120kg x 563 = 64320/64.32 tonners per foot per

mile

• Muscles are the best shock absorbers

• Shoes help a bit

• So, how strong are you?

Strength Test

One legged hamstring/glut bridge Below Acceptable Level < 20 reps

Benchmark Level 30 reps

Elite Level > 35 reps

Meaningful Change in

Score (training effect not

testing variance)

3 reps

1. Keep other hip at 90 degree flexion

2. Don’t arch back

3. Keep toes up

4. 1-2 secs up and down

Strength Test

Calf raise

Below Acceptable Level < 20 reps

Benchmark Level 25-30 reps

Elite Level > 35 reps

Meaningful Change in Score 3 reps

1. Touch wall only with one finger

2. Slowly up and down 1-2 secs

3. No bouncing

4. Knee comfortable

5. Must go through full range

Plank/side plank

Test Prone Plank Side Plank

Below Acceptable Level < 100 s < 1 min

Benchmark Level 150 s 80-100 s

Elite Level > 180 s > 2 min

Meaningful Change in Score 15 s 10 s

Trainers

• Do I need new trainers? Mid foot not the exterior

• Size - Thumb nails width at the end – need some

movement

• Need to be comfortable - go for a run before you buy!

• Take in your old shoes – if it aint broke……!

• Trainers last approx 500 miles - need two pairs

• Go to a specialist running shop (2nd pair off the internet!)

• Orthotics – neutral shoes

• Off the shelf orthotics can be very useful – get advice

Running Technique

• Barefoot running – heel strike V mid-foot strike forefoot

• Evidence inconclusive as to whether this reduces injury rates ? Can

increase them ?

• Avoid overstriding – most common mistake

– Heavy heel strike

– Long foot placement and increased

– ground reaction forces

– Breaking effect (going backwards!)

– How do I avoid it?

> 160 steps per minute (cadence)

45 one foot per 30 secs

Technique tips:

• Run tall – shoulders back – head on top of neck

• Shorter strides (increase cadence) – 10% increase

• Light (soft landing under hips) - will automatically

shorten your stride and land on mid-foot

• Emphasis hip movement – pulling action (don’t

reach with feet!)

• Arms – forward, not across body, elbows 90

• Relax shoulders and hands

• Run faster every now and then

Injury Prevention Tips

• Vary your training routes, side of road, running surface,

pace and distance

• Avoid jumps in milage, don’t run if ill

• Be visible, don’t run in the dark, face on coming traffic

• Keep hydrated (urine test - pale straw colour)

• Strength test yourself tomorrow - Beware 2-3 days of

soreness

– 1-2 x strength session a week – at the beginning – get stronger

now!

• Regular sports massage – CHW/Complete Physio

When to seek help?

• Pain that has stopped you from completing a run

• Sharp pain or pins and needles or numbness

• Pain that is getting worse each run

• Pain or discomfort you feel when walking

• Pain that has been present for two runs or more

• Pain when you push the bone – ?stress reaction

(can lead to stress fractures)

DON’T DELAY!

Marathon training

Supertraining

Ben Leach BSc

Putting it all together

• The periodised Plan

• Increasing mileage and intensity.

• How many weeks of preparation?

• Aiming for completion or a specific time

goal.

Common mistakes

• Undertraining.

• Overtraining.

• Neglecting injuries.

• Forgetting to stretch.

• Omitting Sports massage.

The minimum requirements

• A very common question!

• Completion of 50% of your training plan ‘should’ get you

a finish.

• The key session: The long endurance run on sat/sunday.

• Fitting in with your work/family commitments

Ie. Running home from work/running to a weekend

lunch/etc.

Nutrition

• Nutrition whilst running

• Hydration requirements.

• Vitamins and minerals.

• Protein/CHO/Fat- balance.

• The glycogen supercompensation ‘trick’.

The essential sessions

• A. VO2 max training-

– High intensity and short duration intervals

• (5 x 3 mins at max. 6 min pace; 3 min recoveries)

• B. Lactate threshold training-

– 85% of max HR 20 minute duration.

• (2 x 20 min with 5 min recovery)

• C. Long endurance training-

– Marathon paced runs 1-3 hours.

Example week

Supertraining

• 10 session marathon package, includes:

– Training plan

– Specific strength training

– Injury prevention

– Nutritional advice

– Coaching

• Ultimate Marathon

• Education

• BrainWorkshops • Phil Dobson

Mental Rehearsals

BEHAVIOURS

EMOTIONS

LEARNING

The benefits?

Improved skill

Enhanced performance

Improved focus and concentration

Improved confidence, motivation, endurance

Experiential insight

Gymnastics

Swimming

Basketball

Athletics

How to do a mental

rehearsal

'STATE' REHEARSAL +

How to do a mental

rehearsal STATE:

Relaxation

Focused attention (eliminate distractions)

'Self-Hypnosis'

How to do a mental

rehearsals STATE

Relaxation

Focused attention (eliminate distractions)

'Self-Hypnosis'

REHEARSAL

Rehearse desired behaviour and emotions

Use associated (first person) perspective

Rehearse entire race

Incorporate all of your senses

Visual

Auditory

Kinaesthetic

Olfactory

Gustatory

V

V

A

K

G

O

How to do a mental

rehearsals

'STATE' REHEARSAL +

Need Help?

OFFER!

1 session of hypnotherapy

Redeemed for marathon session

£20 discount = £100 for 60 minute session

phil@brainworkshops.co.uk

www.brainworkshops.co.uk

Complete Health &

Wellbeing Clinic • Private GP Services

• Physiotherapy – on site diagnostic ultrasound

• Sports Massage

• Nutrition

• Osteopathy

• Acupuncture

• Hypnotherapy

• Personal Trainers

• Registered with all health insurance companies

Running Club

• Every Wednesday 6 – 7pm from the

Complete Health & Wellbeing Clinic in The

CityPoint Club, Moorgate

• Sports Injury Assessment Clinic

• Run fit club

• 45 min runs or interval training

• Please sign up with Kate

Contacts

• info@complete-health-wellbeing.co.uk

• info@complete-physio.co.uk

• Clinic number 020 7482 3875 or visit our reception

• Questions?