2 November 2014

Training (Intermediate)

Get Prepared for the Event

GetRunning’s Intermediate Marathon or Half Marathon Training Programmes

image

At GetRunning we help you reach the finish line of the marathon or half marathon that you have always dreamed of running.  GetRunning was founded by Gaz Brown in 2007 after taking Kerre Woodham to the Auckland, New York and Paris Marathons and subsequently co-writing the books "Short Fat Chick to Marathon Runner" and "Short Fat Chick in Paris" with her. Our Running Clinic is a community of runners who enjoy sharing the running experience with other like-minded people working towards events such as the Auckland Marathon.  We will be running 12-week Blocks of training beginning on Saturday 10 May and Saturday 9 Augut working towards the Auckland full and half marathon.   The Blocks will include longer distance runs that will cover segments of the Auckland Marathon – Devonport to the Bridge, and the Bridge to St Heliers.

Through our specialised Coaching services we provide programs specifically tailored to take you to your chosen event and cover everything from pace structure through to nutrition, so that you arrive at the Start Line feeling confident and ready to run! We also pride ourselves on our Marathon Tours where we guide runners through some of the most prized marathons in the world including Paris, New York and London, and also events right here in New Zealand including the Taupo and Saint Clair Half Marathons.

The GetRunning Personalised Training Programs available to purchase below are provided by Gaz Brown and Kiri Price (Coach and 70+marathoner).

Personalised Training Program

All levels are catered for; from complete Beginner through to Intermediate.  Walking, Run/Walking or Running either the Half or Full Marathon

Cost $165

Includes:

  • Detailed questionnaire upon purchase
  • Up to 16 week personalised training program
  • Initial 30 minute consultation (via telephone) 
  • Mid-training email catch-up     
  • Information sheets covering: Training Tips, Tapering and Race Preparation Tips
  • Race Checklist and Nutritional Advice. 
  • Runners are able to contact the coach via email at any stage during their training.

 

Click here to view training programmes available 

 

A few pointers

If you've been running for a while, you have a fair idea what this is all about, but everyone can still learn a trick or two. Here are some starting points that may remind you of how simple running is.

  • Effective planning in your training and racing programme is the key. So record what you plan to do and monitor your progress. Buy a diary and use it.
  • Listen to your body, consider taking your pulse rate to measure your performance rather than just running how you feel. Take a rest day, if you need it.
  • Test yourself by introducing key regular running sets, such as time trials or jump in a low key fun run.
  • Look for a range of events to use a build up races for the main event. Check out www.coolrunning.co.nz for races in your area. Racing builds confidence and gives you a good benchmark where you are at.
  • Join a running club. Running clubs are not enclaves of elite runners. They love nothing more than welcoming new blood into the fold and if you want to improve your performance and your times, being surrounded by other running junkies can only be of a benefit. Check out www.athletics.org.nz for a club in your area.
  • Review your eating and hydration habits. This is often over looked, but simple management can mean a significant difference to your racing performance.
  • Address your core strength issues. All runners need to introduce core strength exercises into their overall programme. This is often overlooked, but emphasis can bring outstanding results.
  • Set realistic goals. Measure your current times against your previous performances.
  • Train to race, so don't do your racing in training. Why race then?

Race Day Preparation

  • Don't be a hero. If you've trained for a Quarter Marathon race, don't enter a marathon.
  • Preparation starts the night before. Don't run in anything new. Work out your race day clothing, both pre and post your event.
  • Consider some old clothes to keep your warm in the start area, that you can leave behind.
  • Eat a high carbohydrate meal for dinner the night before the race.
  • Go through the race pack to make sure you understand all the procedures for the event.
  • Eat a high carbohydrate breakfast 2-4 hours before the race starts. Practice this on key training days in your lead up.
  • Use Vaseline.
  • Arrive early for your event, traffic and ferry delays, parking, registration and storing your gear all take time.
  • Warm up with light stretching and jogging 20-30 minutes before start time.
  • Use the toilet.
  • Get into the start area with at least 20 minutes to go.
  • Start the race in the right place, if you are not sure of your race pace head towards the back. Your time will not be affected as it is starts when you cross the start line.
  • Control your pace in the first 1km, the start can be hectic, so don't get carried away. Build into your race.
  • Have faith in your ability, if you've followed a programme you will be fine.
  • Hydrate along the course where you can. Over hydration is rarely a problem.
  • Remember to enjoy yourself.
  • Smile for the cameras and wave to the crowd at the finish line.

Foot and Shoe Facts

Here is an interesting fact that researchers have discovered:

Self-assessed pronators have a lower arch height, meaning that people with flat feet may think they pronate. But this is not necessarily true! Biomechanically measured pronators do not have a lower arch height than biomechanically assessed neutral runners.

  • Runners are unable to assess their own running style
  • Self-assessed pronators may actually be neutral runners
  • Self-assessed neutral runners may actually be pronators.

Every body pronates, as it is the body's way to absorb shock when you run. Excessive motion in either direction can be a problematic factor with injury. The human foot is made of 26 bones, 33 joints and over 100 muscles, ligaments and tendons that combine together to give the foot its mechanical and structural strength. Due to the biomechanical complexity of the human foot, the selection of shoes is one of the most important factors when deciding to undertake training and an event.

As we walk or run the foot must be able to withstand enormous pressure, so your foot must be structurally sound to serve as a foundation for shock absorption and propulsion. On average your foot absorbs the impact of your weight (up to 5 times your body weight) as it hits the ground approximately 450-600 times per kilometre (over 10km/21km or 42km that can add up to a lot of weight!)

It's important to know how your foot works rather than foot shape when selecting a shoe. Three different categories of shoes have been designed for the three different types of foot profiles.

Because everybody's foot functions in a different way, adidas has developed shoes that work with, not against the natural characteristics of your foot. The right shoes will offer comfort, performance and a smooth ‘ride' over the bridge.

Control – These shoes are designed to control hyper-pronation (roll in). The main feature of these shoes is the extended second density (grey colour) along the inside of the midsole.

Neutral – Individuals who are biomechanically efficient require neutral shoes. A neutral has no added medial density support but has a strong torsional wrap to provide protection if required.

Cushion – The main purpose of these shoes is to provide full cushioning with very limited support control. This shoe is for individuals who hypo-pronate (roll out) and require additional shock absorption from their shoe.

50% of all runners will develop an injury this year

If you are injured and have been placed in the correct shoe, you have tried a gradual build up of your training volumes, visiting a Podiatrist could be a very valuable investment. Don't wait until four weeks or less before your major event. There is nothing worse than hearing about the runner that got injured in the last few weeks before a major event and hadn't got the correct advice.

Here are a few simple questions to ask yourself

· Have you developed a leg/foot pain during your preparation for the race?
· Have you raced in the event and developed some leg or foot pain?
· Have you got the correct running shoes for your foot type but you still are injured?

If you have answered yes to any of these questions then a podiatry consultation could help you. A biomechanical analysis from Footworks City investigates the alignment of your foot and lower leg. By using Silicon Coach video analysis, we are able to interpret your foot dynamically and assess injury. Any abnormal findings may require the design of an orthotic to help improve foot function and provide better support for efficient walking or running.

Ashley Webster BHSc (Podiatry)

Contact details:
FOOTWORKS CITY Ltd
Dingwall Building
87 Queen St, Lvl 2
Auckland

Phone: 09 368 5454

Back to Top
MARATHON
COMMUNITY
The place to meet other
runners to get help and
support with your training
More information