Running to a training plan

The first step is to choose an approximate finishing time for the race, which must be realistic!

We would all like to finish a marathon in less than three hours, but you need to take in to account your general level of fitness, the training you have already done and the length of time you have left to train.

The key to all training is to start slowly and work your way up to whatever distance you want to race.

The most important goal is to finish the race in one piece and enjoy it, so start slow and build up!

Planning your training route

Preparing for any event is, generally speaking, going to involve a lot of training!

Chances are it might mean running the same route over and over again and this is when many runners get bored and give up.

It doesn't need to be like that, however, and by thinking carefully about where you run can help your training immeasurably!

Most beginners start off by running around the block or down roads close to home. If you run on busy roads, make sure you run facing the traffic so you can see cars coming at you. Footpaths are safer; however, beginners may suffer from common aches and pains such as 'shin-splints' as a result of hitting off hard concrete.

When you've exhausted very local options, get out in your car and map out a course near your home - at least by using your mileage clock you'll know exactly what distance you're running! Why not head for the local track and do some laps every couple of weeks? The key point is that when you've had enough of your latest course, change it before your interest in running declines!

Running technique

There are no hard and fast rules as to how to run, as everyone will have their own natural style - some more individual than others!

However, here are a few pointers, which can help improve your performance:

Head - Look straight ahead. Focus on a point 10 to 15 yards in front and try to run in a straight line.

Body - Keep your body upright with your back straight. Try not to 'lean', even when running up hill.

Arms - Let your arms swing naturally and in rhythm with your legs and loosely cup your hands. Drive with your arms and keep your shoulders relaxed.

Feet - Naturally the ball of the foot lands first, heel a second later and the toes push off a fraction after that.

Breathing - Without realising it, most runners breathe in a 2/2 rhythmic ratio; they take two steps as they inhale and two more steps as they exhale - this can change though if the pace is faster or slower. Most runners tend to breathe through their nose and mouth but there are no set rules. If you find you have a different breathing pattern then don't alter it, it won't improve your running - remember breathing is very natural and you should do what comes naturally to you!

Fartlek

This is a Swedish term, literally translating as 'speed play', and should ideally be carried out - for about 45-50 minutes - over good grassland, commons or parks, utilizing the natural variations in the terrain.

The essence of fartlek is that it is an open format to be shaped by individual whim, but it should contain some of the following elements:

Five minutes warm-up could be followed by about half a mile of good pace running, which would then be followed by jogging until recovered.
The next effort might be half the first in length or time but uphill to test your lung power or downhill to increase your leg speed.
The important thing is to jog until you have recovered and vary the length and speed of the efforts, using the natural rises and dips in the landscape.

For more information
If you would like more advice or training plans - please contact:

Ben or Claire, Running Team Tel: 020 7404 0808 Email: marathon@childrenwithcancer.org.uk

For any additional queries, please log on to www.realbuzz.com - or email them for a personal response from one of their specialists.