Home' Trinidad and Tobago Guardian : February 22nd 2015 Contents By Orlando Griffith
CARNIVAL IS OVER! "Yay" for some; "Boo" for others ... so
what's next? Well, you could get a jump start on Carnival
2016 and do something that will keep you in shape through-
out the year, like running a marathon. After all the 2016 sea-
son is even shorter than this year, so why not? I always tell
clients to find something competitive that will keep them in
shape. Doing sport as a hobby or competitively changes your
focus; weight loss becomes a secondary objective, and it au-
tomatically happens when you train hard to play well.
This week, I'll share some basic but useful tips on aspects
that will help you plan for training for a marathon. I'll discuss
performance indicators, and other training tools, concepts
and principles to follow that will help you train smart.
Goal setting: OK, so what are your goals? Do you just want
to win, do you want to finish in the top 10, run under three
hours, or do you just want to finish? If your goal for running
this marathon is losing weight, you'll quit! Plain talk! Weight
loss is a by-product of your training, so the more you train the
more weight, you'll lose. Your focus should be on performance
indicators, like "how long" and "how fast" you go on a daily
and weekly basis.
Staying motivated: Seeing immediate results won't happen.
Remember the saying: "It's not a sprint, it's a marathon!" The
best thing to combat waning motivation is to have lots of
short term goals before the final goal, which is the completion
of the actual marathon. By this I mean find a goal a day, or a
week, or a month to target toward, and use them as mile-
stones to keep you forever hungry. The mind-set must be-
come all about accomplishing each target goal or task to keep
you mentally strong throughout the difficult times during
Gearing up: Set aside some money to purchase a few pairs
of sneakers to train and compete in, since your sneakers will
be your most important tool for training and competition.
Last year, I wrote an article on finding the right footwear
based on your foot type and arch design. If you need a copy
of that article, send me an email.
Recovery & Regeneration: To me, this is the most
underrated and overlooked topic. Recovery is in-
credibly important, because you can easily over-
train and hurt yourself by running every day.
Getting stronger happens between the runs
when you strength train, eat right and have
enough hours of sleep. On your rest days, practice
stretching and icing sore muscles. An occasional
massage isn't bad idea.
Nutrition & Hydration: It goes without saying that you'll
need to fuel and hydrate for optimal performance. Complex
carbohydrates are the primary source of energy for runners.
Protein and fats are also important, but in smaller quantities.
You'll need a lot of carbs to get you through the training for a
marathon, so if you're on a low-carb diet you'll need to stop
your diet and eat some carbs. Carbohydrates provide glyco-
gen and protein to repair muscles. About 65% of your energy
source is carbohydrates; 10% come from protein; and fats
comprise roughly another 20-25% of your total diet. You
shouldn't try to avoid fats; source fats that aren't saturated.
Fat is another fuel source when training for long periods.
When rehydrating, consider taking your weight before you
run and after, and drink your weight back up to where you
began. Water is always your best option.
Training: You know my philosophy: "Slow to fast, easy to
hard". Don't focus on distance and time. Just get used to run-
ning. Mix running, walking and jogging when you're out train-
ing and ease your body into consistent non-stop runs. When
you're used to running, your mileage should start increasing
gradually. My suggestion is to have between 16-18 weeks to
prepare for your race. Include strength training to keep you
durable and injury free. Include recovery days between long
run days to prevent overuse issues like shin splints and plan-
Race Day: A few weeks out before the marathon, begin ta-
pering off your volume and intensity so you can be fully
rested for your marathon. During race week, you should look
forward to loading up on your carbs, keeping up on your flex-
ibility routines, and getting a massage. You want to make
sure you're feeling great and in good spirits. Counting down
the final moments of your race, the adrenaline will be pump-
ing, so use that to get you off the line as a huge boost of en-
ergy, but remember it's a marathon; pace yourself
throughout. There will be hard times during the race, but feed
off the energy of the atmosphere and enjoy the moment.
February 22, 2015 www.guardian.co.tt Sunday Guardian
WOW MAGAZINE | 11
| FITNESS |
Weight loss is a by-product
of your training so the more
you train the more weight
you'll lose. Your focus
should be on performance
indicators, like "how long"
and "how fast" you go on
a daily and weekly basis."
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