London Marathon training tips

Ian Howard Back to top

Ian Howard is a television producer, personal trainer and sports enthusiast based in Epsom Downs in Surrey. His method of training is focused around laying healthy foundations rather than the superficial quest for the perfect body. Having undertaken a diploma with the training institution Future Fit, Ian is recognised on the Register of Exercise Professionals as a Level 2 trainer. He is currently working towards his Advanced Level 3 qualification.

Ian’s client porfolio ranges in age from those in their twenties to sixties and he trains both men and women. His clients include GMTV children’s presenter Anna Williamson, herself training for the London Marathon this year.

Though predominantly a cyclist, Ian has completed the London Marathon himself in a respectable three and a half hours.

For more information on Ian Howard’s personal training services, go to www.riversidefitness.co.uk|

Q&A from live web chat Back to top

Read some of the questions and answers from Ian's live London Marathon web chat, which he hosted for Team Macmillan runners on 5 March 2010. Live web chat questions.

Staying focused Back to top

Congratulations, by signing up to run the London Marathon on behalf of Macmillan Cancer Support, you have already taken the single most important step towards completing it. After all, you’ve got to be in it to win it. But make no mistake there is a lot of hard work, effort and sacrifice required to turn that initial sign-up into a completed marathon. Whether this is your first attempt at a marathon or you’re a seasoned veteran, it’ll take a good degree of focus and motivation over the next 10 weeks to get you in shape for the big race. Here are five great tips to keep you on the path to success:

1. Take it easy

Honestly how many times have you thrown yourself enthusiastically into a new hobby only to find that within a few weeks, the initial excitement has already worn off? While enthusiasm should always be encouraged, guard against naivity. Embarking on your marathon training without the implicit acknowledgement that ahead of you lays an undulating path sure to throw both highs and lows at you serves only to deceive yourself.

2. Get motivated

Have you ever stopped and thought about why you want to run a marathon? If the answer to that is no, you need to take some time out to do just that. Try to understand what it is that drives you on to take on such a challenge. With this understanding comes a reason to stick with it, even through the harder times.

3. Be realistic

Don’t set yourself unrealistic targets. Though we’d all like to brag about the sub three-hour marathons we’ve completed, you need to understand that regardless of how much training you do, your unique physiology will play a major role in dictating your race pace.

So if this is your first marathon, simply set your sights on completing the course. If you’ve run before, look for small improvements over time rather than miraculous personal bests.

4. Sights on success

You turn right off the Embankment, thousands of faces lining the pavement in front of Westminster Abbey and the Houses of Parliament. A sign tells you there are just 800 metres to go and your legs respond to the encouraging cheers cacophonously resonating all around you. You find reserves energy you didn’t know you had as you swing past Buckingham Palace and finally feel the red tarmac of the Mall beneath your aching feet.

With one last effort your legs take you under the timing gates and across the line. You’ve done it! Whether this is your first or fiftieth marathon, the feeling of elation as you cross the line will stay with you forever. Stay focused on this, it’s what the weeks of hard work are all about.

5. Reward yourself

You can break down the methods of motivation employed by personal trainers into two very distinct groups. The first I call ‘beating with a stick’. This is the army drill sergeant methodology of screaming and shouting until the trainee does what you ask. Unless you’re oddly masochistic, you will not be able to employ this motivation technique on yourself and not all marathon runners will be lucky enough to have a trainer to do it for them.

The second method I call ‘dangling a carrot’ and there’s no reason why you can’t employ this yourself. This essentially just entails rewarding yourself at the end of a training session. From treating yourself to your favourite foods to watching a DVD you’ve been wanting to see, granting yourself a privilege as a reward for your efforts will help you to remain motivated, focused and self-confident.

Top tips for beating the winter chill Back to top

Let’s face it, none but the most masochistic of marathon runners relish the prospect of slapping on a pair of trainers only to find themselves braving gale force winds, hammering rain or below zero temperatures.

Sadly though, with the London Marathon annually scheduled to take place in April, we have little choice but to front up to the winter chills and get on with it. However there are a few thingsyou can do to make those winter just that little bit more comfortable.

Winter kit

Specialist running stores both on the high street and online do sell winter specific training suits. These are all body suits designed to be waterproof, wind resistance, warm and fast wicking. This means you’ll stay warm at the beginning of a run but not overheat once your muscles warm up.

If you don’t want to spend that much, at the very least pick up a pair of light running gloves and a hat that will keep your head both dry and warm.

Plan ahead

This seems like an obvious one, but keeping an eye on the week’s weather forecast can help you avoid the worst of the winter conditions. There’s nothing wrong with arranging your training runs around the best of the weather as long as you stick with your planned weekly frequency and mileage.

Remember that the more you enjoy your running, the more likely you are to train successfully, so heading out when the sky is blue and the air is fresh shouldn’t be seen as a sign of weakness.

Warm up

As you’ll be aware, it’s not easy to warm up when you're freezing cold. The key is to do your stretching while you're inside, then to wear heavier clothing outside until you feel adequately warm. At this point you can begin to shed layers down to the right amount for the current conditions. See if you can persuade a supportive friend or significant other to meet you along the route and take any unwanted layers.

Keep hydrated

It’s easy to overlook your liquid intake when it’s cold and wet, but even when you’re not feeling overly hot you should concentrate on taking in six to ten sips of water for every two to three miles of your training runs. Cold weather often brings with it a reduced air humidity which will increase your moisture loss. Staying hydrated will prevent muscle cramps and the onset of delayed fatigue making your recovery periods shorter and more comfortable.

Be wind aware

In particularly windy conditions, try to plan your runs so that you’re working against the it on the way out and being carried back with it on the way home. This should ensure that you’re not left stranded when the tiredness starts to kick in.

A last resort

I would never advocate training indoors on a treadmill if there’s another option, however it is obviously better than not training at all. So if the worst happens and the outside world becomes a place so inhospitable to runners that you simply can’t stomach the thought of it getting out there, swallow your pride and get yourself down to your local gym.

Free mobile training software Back to top

If you have GPS on your mobile then you can download this free application to transform your mobile phone into a personal trainer.

Find out more about the Endomondo mobile training ap.

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