by Rob Young
You might not get as many spectators, but the whole community often gets behind the race and there’s usually an awesome atmosphere on the day. The aid stations are normally stocked up with more food, such as water melon, crisps, sandwiches, cake, chocolate, jelly babies, salted oranges and sausage rolls – the list goes on. You will also find that people look after each other very well at these smaller events, and you’ll never be too far away from someone wanting to help you.
Although it’s hard to choose my favourite marathons in the UK, the following get a special mention: Coniston, Brighton, Manchester, the Midnight Brutal Run, Loch Ness, Dublin, Hell of a Hill, the Wales marathon, Halstead, Richmond Park, Kent Roadrunner, Beachy Head, Edinburgh and Chester. I found that any event run by the following organisations should be worth the entrance fee: White Star Running, Saxon-Shore, Endurancelife, VOTWO, Great Barrow Challenge and Hermes Running.
Preparing for a marathon – Ideally, you shouldn’t rush out and run a marathon on day one (unless you’re impulsive like me). The best way is to pace yourself through a training schedule, slowly building up to taking on the marathon distance. Most people take several months to prepare for one. Below is an ideal 24-week training schedule, in brief:
Weeks 24 to 16 – This is the time where you lay the foundation miles. Gradually build up the distance, adding no more than 10 per cent a week to your weekly mileage. Your long runs should gradually extend in distance until you can run a half marathon comfortably, and preferably 16-18 miles without too much difficulty. If you cut this training section short, you increase the risk of injury later.
Weeks 16 to 4 – Start your tempo runs at six miles in week 15, building up by a mile a week. Your long, slow runs should include some 20 milers, about two weeks apart from each other, for example in weeks 15, 13, 10, 8, 5. During weeks 12 to 8, you will need to cut back on some of your speed work and focus more on strength training.
Week 3 – It is now time to begin to taper down. It is tough to love the marathon taper, but it’s vital that you do it. It is the period many aspiring marathoners fantasise about as they finish their long training runs. The few weeks leading up to the race are when a training programme calls for less running and more recovery, otherwise known as the tapering phase. It is a critical part of your marathon training.
Tapering allows your awesome body and mind a chance to rest, repair, replenish and regroup in preparation for your marathon. But even though the break from a tough training schedule can be appealing, it can also be a little daunting to take time off, especially if you are like me. But trust me, a taper will leave you healthy and strong for race day.
As a general guideline, you should do your last long training run or long race three weeks before the marathon. Treat this long run as a dress rehearsal for your race. Wear your planned race outfit and practise your race nutrition and hydration plan. After that last long run, cut your mileage down to about 80 per cent of what you were doing before and run no further than 20 miles. Try to do at least one marathon-pace run of 10km during this week to make sure your goal pace feels comfortable. Doing so will give you a big confidence boost.
Week 2 – With two weeks to go until race day, cut your mileage to about 60-75 per cent of what you had been doing. Beginner runners who want to do a tune-up race during this time should stick to 10km or shorter. More advanced runners can do a half-marathon race up to two weeks before the marathon or a training run of no further than 15 miles. Doing a tune-up race before your marathon can help you predict your marathon time and be a real boost.
You will probably feel tempted to run longer and harder during this time, but you must resist the urge. You will not make any race-fitness improvements with two weeks to go before the marathon. You may feel some new aches and pains during the tapering period, too, but it is a normal part of the process as your body repairs itself from months of training.
If you want to get a pre-race, deep-tissue massage to loosen up your muscles, do it at this point and no closer than a week before your marathon. A deep-tissue massage can have the effect of a hard workout on your muscles, so you don’t want to do it too close to the race. You can, however, have a light massage to flush out your legs, but make sure it is only a light one.
Finally, in this period try to remember – LESS IS MORE. Running less reduces your risk of injury, gives you time to rest and recover and allows your muscles to store carbohydrates in preparation for the big race.
Week 1 – Cut your mileage down to about one-third of normal during the final week before the marathon, but run at your normal race pace. Slowing too much can alter your stride or make you feel sluggish. Your body loves routine, so try for a 30-minute easy and relaxed run on the same days you would normally run, chatting with other runners or along a favourite route.
Don’t chase time or worry about the GPS stats, just run easy and keep relaxed. If you feel strong, then consider a light session five days before the race; for example, 30 minutes including 3 × 5mins at threshold or your marathon pace, with a two-minute jog as recovery. You are just keeping your legs used to a little pace and feeling faster. Avoid spending ages on your feet, walking with family and friends, sightseeing around the city or talking for long periods of time. It’s simple: if you don’t need to do it, don’t – and save your energy. During this week it is vital that you snack on small good meals throughout the day and stay well hydrated.
The day before – I would advise runners to jog for 10–20 minutes the day before the race and stretch. It helps you to feel loose on race day and can calm the nerves. However, always practise what you are used to in race week and the day before. If you usually rest, then definitely do this.
Surround yourself with positive, supportive people and those that enjoy the challenge and are excited by the thought of race day. If you have any negative people around you, then it can play on your mind, leaving you feeling exhausted. As race day approaches, you’re likely to be stressed and irritable. So stay relaxed and confident, and know that pre-race nerves are normal.
You always need to sleep and rest well before a marathon; respect this key element as a runner if you want to improve. Try to get a few early nights in race week and definitely protect that immune system in the final weeks, as late nights and picking up a cold will be a disaster come race day. Make sure you stay in your hotel room relaxing the night before, and only come out of it for that small jog or going to eat.
Prepare your race kit and lay it out ready for the morning – if you have your number, pin it to your top. Make sure any clothing has been worn and washed a few times before you race in it – don’t try anything new. Trust me, getting your kit sorted in the morning can be a real pain and stressful.
Race day – Wake early, shower and take a few moments lying down – breathe deeply, relax and stay calm. Eat the race-day breakfast you have practised in training two hours before the race start. Keep your kit simple and wear the shoes you ran your last few long runs or half-marathons in. Take a carbohydrate-based snack (for example, a banana or energy bar) and sports drink to snack on between breakfast and the race start and be prepared with fuel in case of a delayed start.
Remember your pace split times and don’t rely on your GPS – they often fail with so many signals in the same area. Have your splits per mile written on your hand or arm in permanent ink or on a wristband. Sip your final mouthfuls of water/sports drink, but don’t take on more than normal – you don’t need it.
Don’t run to warm up or do any high-intensity drills – save your energy and use the first few miles to warm up. Unless you are going straight out from the gun, then a couple of 100–200m jogs is all you need to do. Do remember to stretch if you are used to doing so. Finally: enjoy your race.
Ultras and back-to-back running – Once you commit to taking on an ultra or a multiple marathon series, the first thing you have to do is accept that ultras are about pain. I was going to say they are about suffering, but they aren’t. Suffering is the moaning and resistan
ce we put up when we experience pain. How much you suffer is entirely up to you – but it will be painful.
Pain management, then, is a big part of it. Coping with sleep deprivation and the low points that will come along will be your biggest hurdles, so try to stay focused on your goal and have the determination never to give up until you reach it. Remember the pain is what will make the success rewarding and the medal worth hanging around your neck. Without pain there is no glory.
Picking your first ultra – Technically, any distance beyond a marathon is considered an ultra. However, the usual starting distance for ultras is around 50km (32 miles). When deciding which ultra you want to run, stay grounded and realistic and do not rush into the big stuff too soon. I bit off more than I could chew on one or two, even though I managed to finish them.
The temptation is to throw yourself straight into the big races before you have even had chance to build up to them, which is crazy. Think about what you wish to achieve or get from your race. Are you looking for a fast time, or is it simply about the experience? What kind of weather do you want to do this in? Picking an ultra in the summer is not going to be much fun if you’re no good at handling the heat. Likewise with the cold too, you may have to carry plenty of mandatory gear in your pack, which adds another dimension to your race.
Among those in the UK and Ireland that I found put on great ultra events are the following: Hardmoors, Team OA, Centurion Running, Lakeland, High Terrain Events, T Series Racing, XNRG, Ultra Running ltd. Do look them up if you want to run an ultra.
Training for ultras – Training for ultras and multiple marathons is very similar to the classic training method for running marathons, with long runs at the weekend and shorter ones in between. You just need to add in bigger long runs at the weekend and some back-to-back runs to make your body more durable. If you are training for a 100-miler, I recommend adding some five-hour runs, with a two- or three-hour run the next day. The more you can get used to that experience of running on tired legs, the better prepared you will be on race day.
Where possible, always practise for a race by running on similar terrain to what you will experience on race day. If it is a trail event, then prepare on trails. If there are hills, then make sure to do lots of hill work (see page 76 for my advice on how to run down hills). Trail races are uneven underfoot, which puts different demands on the body, particularly the feet, knees, calves, hips, upper body and shoulders. Strength training in a gym can help you here, focusing on the quads and the abdomen. Train with the same equipment, clothes and shoes you will be using on race day, and carry a backpack if that’s what’s required.
If you have a desk job, why not create a stand-up desk for yourself so you are on your feet all day. It will toughen you up if you get used to running after being on your feet for long periods of time. If you are preparing for a 100-miler, or a race that will involve running through the night, then practise running through the night after working that day or at least staying up through the night to get used to what it feels like. Again, you will be better placed to handle the stresses on the day if you have been exposed to them, to some degree at least, beforehand.
Race day – Remember to keep a positive attitude throughout. This is supposed to be a hobby not a punishment. Try to have fun and don’t get too serious about anything. It’s just a bit of running! Have more than one goal for the race; that way if your primary goal goes out the window you can still chase your secondary goal. Whatever goals you set, finishing the race in whatever time or fashion is a victory, so do everything you can to finish it.
While moving forward is how you reach the finish line, taking a break at the right time can also help you get there in one piece. Stop when you need to, walk when you need to – anything to get you to that finish line!
Focus on one mile at a time. Having long-term goals is important, but you’ll have to stay in the moment to reach them. Get through those low points (they will come) using mental techniques. Sing a song, talk to other runners, help them out when you can (this will give you a real boost) or even take a fizzy sweet and concentrate on the taste of that to take your mind off the pain you’re in.
LOOK AFTER YOUR FEET. This is important (hence the capitals). They need to be in perfect condition, so address small issues before they become big problems. Put on fresh socks when you need to and keep your feet dry.
If you have a crew, then trust them. They are on your side and you chose them, so trust them to do their jobs. Listen to them and pay attention to their advice. You are tired and sore and probably grouchy; they aren’t. Be kind to them and show your gratitude before, during or after the race. Be nice to the race volunteers. Thank them for their help – that’s the only payment they get. Most importantly, enjoy the day, have fun and be silly.
Food – Load up with whole foods before a race as much as possible. By the time you’re in the race and exhausted, you often lose your appetite and trying to play catch-up then is a doomed strategy (we process sugar and food very poorly during exertions). My advice is to eat whole foods during a race and not gels, which I’d only use as a last resort.
Test different foods during training. Find what works for you while you are on the move. For me, peanut butter, honey and banana sandwiches are good, as is soup. I also like wraps, quinoa, pasta and watermelon. When I’m organised, these are the foods I take with me on an ultra race. Every now and again, it’s worth doing a long run without eating anything. This helps increase your fat adaptation, but if you do try this, always remember to take some emergency food with you in case you hit the wall.
If you have the option of having your own drop bags at various points on a course during an ultra, then make sure you use them. Put your food in bite-sized pieces in clear zip-seal bags for quicker access. It can be fun to have someone else make up your food for these drop bags, using ingredients you specify. Then you get a nice little surprise when you find out just what they’ve made for you and it’s a mental boost as well as a physical one.
Have a spare water bottle in the packs that’s already filled up, so you don’t have to waste time filling up the one you arrive with (also change your socks and top at these times). Your heart rate needs to be below 160 to absorb calories, so slow down to eat. I usually walk while I’m eating. During an ultra, there will be lots of aid stations. Don’t dally in all of them as you can waste a lot of time this way. Have a plan for what you are going to eat and when, and try to stick to it.
Back-to-back marathons – Traviss Willcox has a lot of good ideas about multiple days’ marathon-running which helped me early on. Back then, I started experimenting with different paces and tried many techniques over a three-month period before finding the right methods for me. On a back-to-back marathon, you need to take the first one easy; the harder you run it, the harder it’s going to be to complete the next one. If you usually complete a marathon in three hours, then aim for 3:15; if you take five hours, then try to finish in 5:30.
However, if you’re trying ten marathons in ten days or a longer back-to-back series, there are two methods. You can look to drop your pace even more, say from three hours to 3:30, but I found an even better one was to run the first half-marathon at my full race pace or quicker (for me that meant in 75-90 minutes), drinking energy drinks as I go. Then, for the second half-marathon, I would ease off (completing it in about two hours or even 2 hours 15 minutes) while drinking electrolyte-based drinks. This method allows me to start my recovery two hours before anyone else, plus it leaves me with less of a cool-down period after the race and a quicker, higher tolerance of food intake. All this in the end equals about three hours extra a day resting period than any other athlete. If you do not use either of these techniques, I can almost guarantee you will get injured quickly or your race times will plummet as the days go by.
When I finish I am immediately thinking about rest and recovery (as well as cheering others over the line). As soon as I can handle it, I hit the calories hard – usually a milkshake of arou
nd 1500/2000 calories with three burgers at 500 calories apiece. It’s fast food, so I’m usually hungry again later, and this time I have a nutritional meal, such as chicken and fish, with rice or pasta, and I will also snack on vegetables and fruit.
There are a few other things to bear in mind: make sure you rest in between races – put your feet up and get plenty of sleep if you can. Wear different shoes for each day’s race. Your feet may be slightly swollen by the second day, so consider trying a half-size bigger shoe. However you feel in the morning, get to the start of the race, because once you’ve done that you’re halfway there. My legs take a few miles to wake up properly, but by then they are always ready for more.
Appendix 2:
Checklists
When you are taking part in an event, whether it is a marathon or an ultra, you will need to remember to do plenty of things, and to pack for the event. The following should be on your checklists:
My suggested marathon checklist:
• airline tickets
• alarm clock
• bin liner to keep warm and dry
• bottles, hand-straps
• cap (running)
• drop bags & kit set of warm & waterproof clothing, food & drinks
• empty bottle for under bin-bag peeing at the start
• energy bars
• fleece
• gloves
• hotel/camp info
• jackets
• money & wallet
• nipple tape
• old t-shirt for the start
• pace/split times
• race info & maps
• rain shell
• running number & safety pins
• running shorts
• singlets/run vest
• soap & towels
• socks (running)
• space blanket
• sports bra
• stopwatch
• sunglasses
• sunscreen