London Marathon Training - 10 Keys To Success

Photo courtesy of roogie.

Now is probably a bad time to be talking about your 2009 London Marathon training program. With just over two short weeks, there is not much you can do to prepare other than keep your existing running ticking over at a comfortable level. With so little time to go, you should ideally have eased off your hard training and be in your taper period.

Many entrants, however will just be starting their preparation for the marathon. This NOT the way to prepare for a 41.95 kilometer event and those who have left things this late are in for a big shock when the big day, April 26 rolls along. If you are reasonably fit you should not have anything to worry about. Oh you will still be sore after the event, it is a marathon after all and a little post-event soreness is to be expected, but you will be in better shape than the couch potato who is only now dusting off the running shoes.

With this in mind, I recently came across some running tips from the founder of letsrun.com website, a very good runner by the name of Weldon Johnson. Weldon is an elite athlete who has participated in the US Olympic trials. His article offers 10 tips to improving your running success. While you might not aspire to become an elite athlete, chances are you wish to improve your marathon times for next year.

I will share 9 out of the 10 tips as the 10th tip is on training at high altitudes, an option that is not within the grasp of the average runner. So without further ado, here are the 9 tips. I have added my own thoughts and comments to the mix as well.

Tip 1: Get a great coach.

This cannot be stressed enough! Running is a hard sport. Running without having any inkling of what you're doing is 100 times tougher! No two athletes are alike. We are all at different levels. A great coach will be able to set you an individual training program that will increase your fitness level, and speed over a long term time frame. A great coach will point out common mistakes that you may be making and believe me there are a lot of these to be made in the sport of running!

Tip 2: Get a training partner

I have personally never been able to find a training partner who is reliable enough to always train with me. Most training partners tend to be hot and cold when it comes to turning up for runs week after week. However a regular training partner or a group of people will encourage you to push yourself harder and to improve your level of fitness. Running with other people also keeps you mentally fresh and takes your mind off the task of running which at times can be mind numbingly repetitive.

Tip 3: Run higher mileage

Higher mileage means increasing the total volume of distance you run over a set period. Most people, try and get more out of less mileage. People are constantly looking for shortcuts.

While high intensity training on lower mileage can bring rapid performance improvements, longer term gains will be inferior compared to those gained from higher mileage. Athletes who increase their mileage gradually over the years will reap vast benefits in terms of aerobic improvement, strength and endurance in races. Not only will you run quicker, but you will stay longer.

The trick in running higher mileage is to build up slowly and smartly over a number of years. I know from personal experience that increasing your mileage too quickly is a fast track to an injury, but build up gradually and conservatively and you will see consistent gains for a long time to come.

Tip 4: Make sure you get enough recovery between hard runs

To become a better runner, it is necessary to run efforts at a high level of intensity. But run too many hard efforts in too short a space of time and you will over train. The body needs time to recover from the damage caused by high intensity running. But once the body has healed, the muscles are stronger and capable of running much faster. Some runners like to continuously belt out fast long runs. For many it is an ego thing, they get frustrated when their pace drops below a certain mile pace.

There is really no shame in running easy the day after a hard run. In fact it is recommended to do longer, easier runs. This low intensity running is actually helping your body recover from your much harder work, which is what you need.

Tip 5: Make sure you run on softer surfaces for some of your runs.

Running too much on road or pavements will result in sore and injured legs. If you are running on the pavement every day, then you can probably imagine it isn't good for your muscles or joints. Findinfg softer trails will give your legs some welcome relief, plus it will improve your ankle dexterity, further helping to reduce the chance of injury in the long run.

Tip 6: Eat high carbohydrate food after your run as well as before.

After working out, your exhausted muscles are in a state of depletion. By providing sugar and high energy food quickly after a workout, your recovery can be enhanced dramatically. Here is your excuse to indulge, you knew there had to be some advantages to being a runner didn't you?

Tip 7: Stay hydrated during runs.

It is important to stay hydrated, not only during a workout, but between workouts. This is especially true in an endurance event like a marathon. There are documented horror stories of athletes who have suffered melt-down during an event because they did not keep their fluid intakes high enough, so make sure you are always drinking.

Tip 8: Get more sleep at night

We all tend to cram too much into our lives, and often sleep is sacrificed for more hours awake during the day. In many areas of life, more isn't always better and this is especially true in running. You will struggle to remain focused in your training performances if you do not get sufficient shut-eye! Try and get around 8 hours of sleep a night, or more.

Tip 9: Always treat injuries with a healthy dose of respect

An unfortunate side effect of hard running is injury, but if you are aware of your body and manage your niggles, injuries can almost always be prevented. When in doubt it is always best to ice an area of soreness and see a physio or sports doctor immediately.

These are smart tips, from a man who knows a thing or two. I would also like to add that it helps immensely to plan ahead in your training. For example, now would be a great time to start preparing for the Virgin 2010 London marathon as well as starting to think about lodging your London Marathon Application Form.

Becoming a better running is a long term pursuit. The good news is that, you can continue to improve your fitness, condition and performances for many years to come.