Medical and
Training Advice to
Welcome to
the Shakespeare
If you have any medical problems that you fear may interfere with your training
programme, or make it risky to take part in the half-marathon or marathon then
discuss them with your medical practitioner or a local sports medicine
practitioner. This advice section supplements anything he or she may say.
Training.
Remember the principle of training is to gradually increase the intensity (e.g.
number of hills or speed) and duration (e.g. distance) making sure that you
have a recovery or rest time in order for the body to recover. Therefore:
Increase training gradually so that you do not suffer excessive fatigue; make
sure you build in rest days and try and not have a sudden increase in intensity
or duration of your runs. There is a training schedule at the end which you may
find helpful as a general guide.
- Muscular aches and pains occur most commonly after an increase in training.
- If you have flu, a fever, or a tummy bug, avoid
training until fully recovered. Training or racing while you have a
temperature or the flu can put you at risk from heart inflammation which may be
irreversible. Rest until you are better then start at a lower mileage and
intensity and build up gradually. It can be counterproductive to try and
catch up on lost mileage because it may cause further problems.
- To reduce risk of injury train on soft flat surfaces whenever you can
(parklands, footpaths, fields etc.) and vary routes and cambers.
- Injury. Do not attempt to train if you are carrying an injury. Seek advice
from your doctor or a sports medicine practitioner. Replace running with biking
or swimming if possible while you recover.
- If you cannot run 15 miles comfortably before a full marathon or 9 miles
comfortably before a half marathon you may not be fit enough to enjoy or manage
the distance in safety.
Diet.
- Eat what suits you.
- Large doses of supplementary vitamins and minerals (such as iron) are not
essential and produce no benefit if you are on a good mixed diet, but additional
vitamin C in small doses is reasonable when fresh fruit and vegetables are in
short supply.
- Training helps you to sustain a high level of muscle glycogen. Before the
competition, decrease the intake of protein (meat) and increase your intake of
carbohydrates ( pasta, bread, potatoes, cereal, rice,
and sweet things), especially for the last three days immediately prior to the
event, which is when you should be reducing your mileage and resting. Unless
you reduce the protein you will not eat enough carbohydrate.
- Carbohydrate (glycogen) depletion and then loading does not help all runners
and can make your muscles feel very heavy because water is retained with each
molecule of glycogen.
Fluids.
- The recommendations on fluid replacement have changed considerably over the
last few years. Although you need to replace fluids lost in sweat there is a
well recognised danger of drinking too much fluids which may reduce your blood
sodium levels and make you unwell. This problem is more likely to occur if you
are running for more than 4 hours, take on more fluid than you lose, are female
with relatively little experience of endurance competing or if you are taking
none steroidal anti-inflammatory tablets.
- Aim to
drink NO MORE
THAN 400-800 ml/hour during the race with the higher rates for the faster,
runners or competing in warm environmental conditions and the lower rates for
slower runners/walkers completing marathon races in cooler conditions. There is
more up to date advice on this website: http://www.usatf.org/groups/Coaches/library/hydration/IMMDAAdvisoryStatement.pdf
- Try and train to drink while you run - quite a difficult art without
choking!!!
- The sports drinks with 6% carbohydrate concentrations are
designed to provide calories in a form that can be absorbed with a decent
proportion of fluid. You will need to experiment to find one that suits you.
- Alcohol is dehydrating. A pint of beer produces more than a pint of urine and
spirits have an even worse effect. Drink non-alcoholic drinks
before you train and immediately afterwards.
- Weighing yourself before and after your training runs will
give you some idea of your fluid losses; hotter conditions will mean higher
fluid loss and cooler conditions lower fluid loss. Do not drink too much; your body is designed to cope with a degree of
dehydration; see the above website for more in-depth advice.
Clothing.
- When training in the dark, be seen. Wear white clothing and reflective
flashes or bandoleers and face on-coming traffic.
- Wear comfortable clothing. Natural fibres such as wool and cotton are kinder
to the skin than artificial fibres. Trendy shorts with sewn-on trimmings can
rub your groin until they bleed. Vaseline applied to these areas can protect
the skin.
- Find shoes that are comfortable over long distances. Remember the shock
absorbency of your shoes will diminish as they get older. Beware of high
heel-tabs rubbing your Achilles tendon. Try alternating between more than one
pair of running shoes.
On the day.
- Do not run if you feel unwell, have a fever, have had diarrhoea,
vomiting or chest pain within the previous 48 hrs. Most medical
emergencies occur in people who have been unwell and who do not wish to miss
the start. You will certainly not perform well and you will put yourself and
your future running at risk as well as being a problem for your family and the
medical support staff.
- If you have a medical problem which may lead to an emergency, such as
fits, diabetes, asthma or if you are on any medication e.g. blood pressure
tablets put a cross on the front of your number and write details on the
reverse of your number, together with your medication.
- Wear appropriate clothing for the weather. On a cold, wet day you can become
very cold if you slow down or walk; a hat and gloves prevent heat loss and can
be carried if not worn.
- If it is hot wear loose mesh clothing, start slowly, pick out the shade on
the course, drink early.
At the Finish.
- Do not stand about: This will
certainly make you blood pressure go low and you are likely to faint. Keep
walking or sit down for a few minutes. You will tend to get cold once your
muscles stop working so. Go to the storage area or wherever your clothes
are stored and change into warm, dry clothing. Foil blankets do not stop you
from getting cold.
- Drink as soon as you can because your body will be short of water and sugar;
sports drinks, cereal bars, or your favourite post training snack.
- If you feel faint lie down.
Medical Aid.
- Train sensibly and follow this simple advice and you will have done a lot to
avoid the need for medical aid.
- If you drop out make for a feed station where you will be ferried back to the
finish.
Dr Terry Gasper, M.R.C.P., Dip Sports & Exercise Medicine, MFSEM
Training Regime for the Full
Based on a 15 mile per week base for 1 month
(December).
NB Figures are in miles.
Be flexible; long runs may be switched to Saturdays, Sundays or other days. Novice marathon runners gradually build up long runs and complete at least three runs of 18-20 miles prior to the marathon. Do not attempt to run long every weekend. Plan to do your long runs well in advance so you can get them in every other weekend. This training schedule is for guidance only and for the novice marathon runner. They are based on the Runners Handbook and the Competitive Runner’s Handbook from the New York City Marathon Runners handbook by Bob Glover. Cut back mileage when ill, injured, overtrained, or when going into or out of other races. Do not attempt to make up lost mileage. Using shorter distance races e.g. the Stratford Roman 9, will give you valuable experience on pace, fluid replacement, and clothing.
December for 4 weeks: 15 miles per week.
|
Weeks to go |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Mileage Weekly |
|
16 |
OFF |
3 |
OFF |
3 |
OFF |
6 |
3 |
15 |
|
15 |
OFF |
3 |
OFF |
3 |
OFF |
8 |
3 |
17 |
|
14 |
OFF |
3 |
OFF |
4 |
OFF |
10 |
3 |
20 |
|
13 |
OFF |
3 |
OFF |
3 |
OFF |
3 |
13 |
22 |
|
12 |
OFF |
3 |
OFF |
6 |
OFF |
8 |
3 |
20 |
|
11 |
OFF |
3 |
OFF |
3 |
OFF |
3 |
15 |
24 |
|
10 |
OFF |
4 |
6 |
4 |
OFF |
10 |
3 |
27 |
|
9 |
OFF |
3 |
3 |
3 |
OFF |
18 |
3 |
30 |
|
8 |
OFF |
5 |
4 |
5 |
OFF |
3 |
13 |
30 |
|
7 |
OFF |
4 |
3 |
3 |
OFF |
3 |
20 |
33 |
|
6 |
OFF |
6 |
6 |
6 |
OFF |
12 |
5 |
35 |
|
5 |
OFF |
4 |
4 |
4 |
OFF |
3 |
20 |
35 |
|
4 |
OFF |
5 |
4 |
5 |
OFF |
12 |
4 |
30 |
|
3 |
OFF |
5 |
5 |
5 |
OFF |
18 |
OFF |
33 |
|
2 |
OFF |
4 |
6 |
4 |
OFF |
6 |
5 |
25 |
|
1 |
OFF |
4 |
4 |
4 |
OFF |
2 |
26.2 |
14+RACE |