How to Run: Advanced Guide

Want to run a marathon? Here's how.

Expert advice “Bone and connective tissue adaptation that’s required for marathon running takes months to perfect, rather than weeks,” says Tim Reed, a professional triathlete and running coach. A marathon-training program should typically be no less than 16 weeks long (and a lot longer if you get puffed doing a Body Attack class).

“If you haven't got the time to train for long distances, use your time more efficiently in other areas to bring yourself up to a marathon level,” says Reed.

UP AND RUNNING

There are as many ways to train for a marathon as there are runners at the start line. Reed has devised this basic marathon game plan, broken down into three phases to work around a tight schedule – about 6 hours per week and up to 8 hours for bigger weeks.

For a more specific plan tailored to your needs, see a running coach.

WEEK 1-6: AEROBIC BASE TRAINING

Phase one focuses on aerobic intensity, in which you should aim for about 60 to 80 per cent of your maximum heart rate (strap on a heart rate monitor to determine yours).

Key sessions will be long, slow distance running (around 30km, building to 50km per week), which train your body to become more efficient at metabolising fats for fuel; and build up the efficiency of oxygen delivered from your heart to your muscles.

WEEKS 7-12: STRENGTH AND ENDURANCE
Continue aerobic training, but add on interval training (hills, sprints), fartlek (short fast runs alternated with slow running or jogging recoveries) and lower anaerobic training (running at around 50 per cent of your maximum heart rate). This is to get your muscles prepared for a pounding over 42km, increase aerobic and lactate thresholds (when lactic acid enters the bloodstream); and improve your efficiency and speed. Build up to 50-80km a week.

WEEKS 12-16: SPEED AND TAPERING
In the last phase, increase intensity and speed, and reduce kilometres. Drop from 70km a week down to 40-50km a week, then take week 16 really easy in preparation for race day. This phase will maintain your aerobic fitness and maximise lactate threshold, and will also activate fast twitch fibres to improve your basic speed.

Dropping your distances and taking it easy in the last week will allow your body to adapt and recover from the previous few gruelling months of training, so that on race day you’ll be well rested and ready to enjoy it, and maybe even set a personal best time along the way.

So, you’ve signed up for a full marathon, have a cupboard full of assorted sports gels, and runners are overtaking heels in your wardrobe. Aside from fancy footwear, what can you do to boost your performance?

TAKE CARE OF YOURSELF

If you were crossing the Nullarbor you’d make sure your car was up to scratch, right? Same thing goes for you: “The first thing to do is get your engine checked,” says Reed.

Book an appointment with a performance podiatrist for a biomechanical check-up.

“Anyone setting out on a marathon should get their pelvis and running gait monitored to make sure you can hack a six-hour-a-week training program,” says Reed.

Your gym may be able to help, too. Next up, concentrate on form. “Huge amounts of time and energy can be saved by learning to run efficiently,” adds Reed.

BRUSH UP ON YOUR TECHNIQUE LAND MID-FOOT

“Most runners have a heel strike – putting their foot far out in front of them then their heel down and rolling through to the toe,” says Rockell. “The more efficient way is to land with your foot directly under your body as your foot hits the ground – that allows a higher turnover strike rate and shorter stride.”

HAND CONTROL

Hands should be at your waist, at a 90-degree angle in a relaxed position. Rockell advises avoiding a side-to-side arm swing, and arms should swing from the shoulder joints not elbow joints.

POSTURE CHECK

Look ahead, keeping your chin up and shoulders back – keep checking to make sure that your posture hasn’t slumped through the run, as this can cause neck, shoulder and back pain.

RELAX

“You should feel relaxed through your shoulders,” says Rockell. “When runners fatigue, they tend to hike their shoulders up. A lot of muscles that help shoulder movements are also muscles that help you breathe by expanding your ribcage.”

NO BOUNCING

Focus on keeping your stride low to the ground so you avoid wasting energy with too many up-down movements. Plus, the higher you lift yourself off the ground, the greater the shock when you land.

KEEP IT UP

Nothing bursts a running bubble faster than injury. Take a few precautions and you’ll rarely – if ever – be sidelined.

INCREASE TRAINING RUNS

Gradually. Up your running time by no more than 10 per cent per week, Holland says. So if you run a total of 20km one week, aim for 22km the next.

STRENGTHEN WEAK MUSCLES

Weak muscles are prime targets for injury. Strengthen them with 20 minutes of strength-training twice a week. Aim to target all your major muscle groups, Holland says. Try the total-body workout.

STAY FLEXIBLE

“Running makes muscles short and tight, which can compromise your form and cause injury,” Holland says. Stretch after a warm-up, then repeat after your run (stretching when muscles are cold can lead to injury). Start with these great stretches for runners.