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About Mark Layland

Mark Layland has been a member since March 20th 2012, and has created 31 posts from scratch.

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This Author's Website is http://www.marathontrainingguru.com

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Ultra Marathon Running Guide

published Saturday, July 21st, 2012 at 2:45 pm by

A new trend that has emerged among the young and the old alike is taking part in marathons. Marathons are usually fun filled events that witness huge participation from people from all walks of life. But running in a marathon in not a walk in the park! One needs either professional training or at least some guidance to run in a marathon. You can get this guidance from the Ultra marathon Running Guide!

The journey of a thousand miles starts with a single step. But how does one get ready to take that very single step?  How does one train oneself to complete or better, win a marathon? The answer to these questions lie in an Ultra Marathon Running Guide. The initial emphasis in an ultra marathon running guide is to build the requisite mental toughness to cope with the herculean task ahead. Knowing is half the battle. As already mentioned in other pages of this site, a marathon is a sporting event involving running distances longer than the traditional marathon length of 26.2188 miles. So we are looking at around 50 to 100 miles of marathon length. You don’t have to be crazy to run an ultra marathon you just have to be prepared. And preparation comes from good guidance. Ultra Marathon Running Guide provides this guidance.

The first hurdle is to remove the mental block of how daunting the task seems. Most people don’t complete the marathon not because they are incapable of doing it but because they are scared or under-estimate themselves. So lose any kind of inhibitions you might have and believe in yourself, and follow the ultra marathon running guide.

After your mind is made up that the task is not other worldly, the second important section of the ultra marathon running guide is physically preparing yourself. Remember the story of the hare and the tortoise?  It is not so much about speed, or even distance, it is about the amount of time you spend on your feet. You have to accustom your body to run for a long time at a steady speed. It is not so much about being quick as it is about being consistent. Erratic running will tire the body quicker and make it more difficult to complete the marathon. Thus one must be consistent and not try to overpower his or her abilities. Prepare yourself by improving your stamina, muscle strength and aerobic capacity in order to run a marathon after all it is a physical activity and physical fitness does matter!

It would help if you can find accomplices or training partners with the same goal. This would instil a sense of competition and you would work harder on preparing yourself. The more experienced your training partners the more you benefit. Find a rhythm, a pace at which your body parts are synchronized perfectly and you waste the least amount of energy. You must also try to run on a terrain that you are going to race on. Facing a known rival is always easier than a mysterious one.

It would obviously be humanely impossible to dash the entire 50 miles or so of the race. You need to pace it effectively with long runs spiced with walking breaks. You must always be careful not to exhaust yourself of your stamina too early. Desperation and adrenaline may aid you in a hundred meter dash but for an ultra marathon you have to be a bit methodical about the proceedings. Also one must always remember to breathe from his or her nose while running and not from the mouth. This helps in keeping the stamina intact and thus makes the run an easy ride.

You must have backpack consisting of the necessary items to survive that you might need till the end of the race. It must have energy drinks so you can replenish the electrolytes lost during the process of the race. Other essentialities include energy bars, clean socks, alternative pair of shoes, sunscreen, Vaseline etc.  But also do remember that you must keep in the mind the weight that you are carrying around with yourself. Too many things will slow you down and get you exhausted more quickly.

You must also be aware of how much time you are going to take to complete the race eventually. Add about two hours to the best time you take during training. It would help as when we are not sure about when we will reach our destinations we are likely to lose heart earlier. If we have in our mind the estimated time it is going to take to complete the race we would not be disheartened.

These are the essential checkpoints of an ultra marathon training guide. If followed religiously, your chances of emerging a victor on the day of the marathon would be greatly enhanced.

 

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Marathon Training for Seniors

published Friday, July 20th, 2012 at 2:33 pm by

Running a marathon is a tough challenge no matter what age you are—teen, adult or senior. For those ready to master this tough arena, there are full marathons where runners complete 26.2 miles and half marathons that are 13.1 miles in length. No matter what type of marathon you want to take on, if you’re in your silver or golden years, you should consider marathon training for seniors. Does this type of training differ from other age groups? It can and depends on the trainer and the area where the marathon is set.

Training Is Essential

Every expert marathon runner will tell you if they skip training for some reason, they’ll skip the marathon as well. Trainers versed in marathon training for seniors and those of all ages will also tell you training isn’t all about running either.  It’s about building endurance and strength and often getting to the point of euphoria most marathon runners feel near the end of the race—they’re tired but their will to continue is stronger.

The Best Training Has Limits

If you’re looking for the very best marathon training for seniors, you need to keep in mind the best training routine will have set limits on the amount of time you run and the amount of time you allow your body to rest.

Unless you’re Superman and that’s unlikely, a good marathon schedule for seniors is one that allows for running, resting and some cross-training. Finally, to ensure you succeed in your training and marathon quest, it may be prudent to hire a trainer who has experience in training runners of all ages, not just the young or beginners. If you do a Google search on marathon training schedules, you’ll find most websites and trainers recommend you’ll need at least 18 weeks of scheduled training that combines running and cross training.

Creating a Good Schedule

Marathon training for seniors does mean you need to allow for rest along with what types of training you do depending upon the week of training you’re in. If we consider there are 18 weeks of training you’ll need to complete, set a schedule such as the one below and try to stick with it to gain the best results.

Sundays and Thursdays – First off, let’s consider these as your rest days. Hydrate your body and eat a good marathon diet. Recommended diets include tons of veggies, fruits, milk and dairy products and lots of protein. Don’t forget fresh water fish such as salmon, which  is a great choice and instead of peeling fruits and veggies, eat the skin for even more vitamins. Do this throughout your marathon training for senior’s schedule.

Mondays – Use every Monday throughout the training schedule for shorter runs. In the early weeks, try running only four to five miles and as the 18-week program progresses, add a mile until you are running eight to ten miles.

Tuesdays – This day should include strength training at a gym using appropriate equipment. You may also want to simply walk a few miles or swim. Don’t forget this part of marathon training for seniors must include stretching those muscles. Pilates is a good way to stretch and balance your inner core as well as extremity muscles.

Wednesday – Dedicate 100 percent of this training day to running. Much like your Mondays, you will want to start off with lower mile runs like six to eight, however, as the weeks progress, add more miles. Challenge yourself by running miles in a build-up venue. For example, you may start off at an easy pace but as the mile reached increases and the weeks increase, try running at full marathon pace. Stick to this every Wednesday and remember, marathon training for seniors means one comfortable pace may mean one thing for some and another for others.

Friday – Each of your Fridays should again be dedicated to stretching and strength building exercises—or working out at the gym. If Pilates isn’t your thing, consider an intense Yoga class for stretching. The more you keep those muscles stretched and strengthened—especially on Fridays, the more prepared you’ll be for Saturdays!

Saturdays – Ready for a real challenge? Even marathon training for seniors means a long-run day or mirroring at least a half marathon—a full is preferred, however. Make sure you stay hydrated throughout your run and stretch before and after.

If you follow this suggested marathon training schedule and eat the right foods, when it’s time for  the actual run, you’ll be better prepared.

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Tarahumara Running Technique

published Thursday, July 19th, 2012 at 1:59 pm by

Running is more than just a sport.  For some people running is a way of life.  Running gets the blood pumping and the endorphins flowing, and in today’s overly stressed world running is a great stress reliever and confidence booster.  But is there a better way to do it? How can we train better?  Is there a better, more natural way to run?  Hardly anybody considers that question until their muscles start aching, and let’s not forget those other running complications such as tendonitis and shin splints.  Is the any way they can be avoided if we learn how to run differently?  The Tarahumara running technique may just be the answer.

Who are the Tarahumara?

The Tarahumara people are a Native American tribe that inhabits much of the state of Chihuahua in north-western Mexico.  The Tarahumara are particularly known for their athletic prowess.  In fact, they are also called the Raramuri which means “those who run fast” in their native tongue.  With highly dispersed settlements throughout the region these people developed a running tradition covering up to one hundred and twenty miles through rough canyon country.  However the thing that’s unique about the Tarahumara is the Tarahumara running technique which uses the barefoot toe-strike method of running.

How can you better develop your running technique?

When we are children we run on our toes.  It is only as we grow older that we train ourselves right into an unnatural style of running, one that is prone to more sport’s injuries, whereas running injuries such as tendonitis and shin splints among the Tarahumara are relatively non-existent.  So how can we change our style of running and use the Tarahumara running technique to our advantage?

First of all, consider your running shoes.  Many of today’s styles of running shoes are overly cushioned and motion controlling which can cause foot muscles to atrophy while stiffening the tendons.  The solution to this problem is choosing shoes that are neutral, low-heeled, and comfortable.  When your foot is allowed to move naturally the muscles become stronger, making you a better runner.

Next, try landing on the balls of your feet when you run.  Traditionally, people are taught the heel-to-toe style of running.  When you land on your heel you are applying greater force to your bones and cartilage which can be physically damaging after awhile.  The Tarahumara running technique of landing on the forefoot acts like a shock absorber.  You land on the balls of your feet and your legs are never completely stretched out and the force is absorbed by the active muscles like the calves which can become sore after the first few runs when you are just beginning this technique.

When most of us compete in races we tend to burst into a run at the beginning of a race and slow down as the race progresses.  We believe that if we explode out from the starting block we can get ahead before slowing down to pace ourselves and conserve energy.  That is not the Tarahumara running technique.  The Tarahumara begin slowly with short easy strides that build in intensity.  In so doing they maintain their energy levels and instead of finding the right pace to stay ahead of the race they set the pace for others to follow.

Tarahumara, like all good runners, use centrifugal force to propel themselves forward.  The best runners whip their heels up – literally kicking their butts – to cycle their legs for the next stride.  Such runners can move at great speeds.

The Tarahumara running technique uses the abdominal muscles for propulsion relaxing their legs as they run instead of putting maximum tension in them.  In addition, the Tarahumara have a smoother stride.  Whereas inefficient runners bounce up and down as they run – a good way to waste energy – the Tarahumara running technique eliminates the up and down vertical motion – conserving energy to carry them through for long distances.  Indeed, the Tarahumara are champion runners when it comes to endurance.

How much has our over-reliance on technology – namely the vast amount of cushioning in our running shoes – cost us in running ability?  Practicing the Tarahumara running technique may be able to spare us both injury and energy when running.

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Running Pace Calculator Mph

published Wednesday, July 18th, 2012 at 9:28 am by

How to Optimize Marathon Training

One of the most natural movements that your body can do is run.  It would, however, be a great idea to speed it up for marathon training.  It also a great method of subjecting your body to a great work out which also clears the mind.  However, it is best that you check with your physician for your medical condition regarding marathon training.  Better to be safe than to be a sickly Speedy Gonzales.

You might be one of those who aspire to undergo marathon training.  This kind of training requires the utmost determination on your part.  It is not something that should be taken lightly. There should be consistency in your workout for marathon training.  There are different ways on how to optimize marathon training.

You must be knowledgeable of the course ahead of time and then make it a point to   find a place that is similar to the terrain where you are going to run.  It would be to your advantage to use a course near your home.  It is important to integrate the kind of terrain that you have to run during the whole course of your training.  It is important to take note of hills when you have to run on a hilly course.  Even if you only have to run on a flat course, the hills should not be excluded from training.  Train on trails if you are required to run a trail marathon.  The same thing goes with a road marathon.  Obtain a number of runs weekly and a long run every couple of weeks.

The one thing that is vital to your marathon training is to know your current level of fitness.  This can be approximated by using a running pace calculator mph since this uses your recent race distance and time to finish.  There are many factors that contribute to your performance and these include your lactate threshold, the maximum rate of your body’s processing of oxygen, and your stride’s mechanical efficiency. These factors are integrated into a single value called VDOT.  Jack Daniels, a sports scientist, popularized this method in the book he has authored entitled Daniels’ Running Formula.

Races that have long distances have paces with a slower average paces. This is equivalent to a certain VDOT value.  Your race times at various distances can be predicted once your present VDOT has been known.  There will be greater accuracy with the prediction once the other distance has a closer value with the distance of the original race. The running pace calculator mph produces accurate and precise results for most runners even with the differences in their body physique, structure, and training. However, there is some truth that some people are better in shorter races than races that have longer distances and vice-versa.

Your current VDOT value determines your recommended training paces. These include Daniels’ five kinds of primary training that are tempo (lactate threshold) runs, marathon pace runs, repetitions, everyday easy runs, and intervals.

You have to create a race plan that you want to obtain during the marathon.  There is this idea with most marathon runners that they only want to finish.  It is important that you have a concrete objective as you need to measure if you have improved your performance all throughout the race.  Once you have a goal time to reach, it would not be easy for you to give up as you gauge on how much you still have to reach within the whole course of the race.  You can also make up for the lost time in case you see that you are lagging with your running pace.

You should have a set of goals.  One of these should be difficult to obtain, one should be realistic, and one should be minimal so that you can still reach success.  For example, you have to join a Cox Sports Marathon.  You should have a different stretch goal, a realistic goal, and a minimal goal which is your best one.  You might not be able to reach the stretch goal but you may have determination to reach that in latter parts of the training.

You can strive to reach the minimal goal first.  If you do not know your capability when it comes to running, you can go to a running track and perform a mile time trial. You can then search online for the use of multiple race calculators and check how long the race should take you.

There really are some instances when you do fail.  However, always look at failures in a positive light.  Failures serve to be a learning experience and you can use this experience to move forward to the next objective and achieve whatever you desire in your marathon training.

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Marathon Training Schedule for Beginners

published Tuesday, July 17th, 2012 at 8:58 am by

Marathon training schedule for beginners

Some marathon runners take up the sport for the sole purpose of promoting a social cause and some do it just to keep themselves healthy and fit, and some have elaborate plans to be professional runners.

You are a beginner and therefore on the right page if you are not running at least 20 miles every week. You might be involved in all sorts of other games, swimming, tennis, football; you name it, but when it comes to running you are a novice. More and more people are finding marathon running extremely interesting and exhilarating. People are getting very conscious about being fit, that they rightly believe that marathon running is the perfect way to have the perfect body. You need a trainer who will tell you how many miles to do each week, divide them down to different days, and further narrow it down each hour. You do know, of course that you cannot run beyond control.  Marathon training schedule for beginners will help you chart a plan that is user friendly.

Initially the schedule will be for 6 months. But then, that also depends on how fit or unfit you are. If you are healthy you can plan for up to 6 months or less. To know just how physically fit you are, you need to check with your physician. He will run you through the routine tests and pronounce you fit or unfit and will also give you advice on what kind of food you should eat and how much liquids you should be consuming. This medical clearance is necessary before you start running.

A plan is a must; One of the basic things that you have to remember while in a marathon training schedule for beginners is that you need to have a plan. If you have some idea of what kind of goals you are going to keep, the end result will be easier to achieve. You can start running by counting the miles. Start it simple by doing 2-3 miles a day. You can increase it as the weeks go by. By 7 weeks, you will be able to run 7 miles at a stretch. This gain in running speed and stamina is the first step in putting you in the same wavelength as other marathon runners. You should have a plan about how much you are going to run each week, but don’t overdo it. Overdoing it can lead to injuries.

Healthy diet plan Is another important thing in marathon training schedule for beginners. Without a healthy diet you are not getting anywhere. Don’t stuff yourself with sugary foods and fatty foods because they don’t give you long lasting energy. Eat only those foods that will help you build muscles, and eat protein rich food. All marathon runners should know how to hydrate themselves at the right time.

Two types of marathon training schedule

Once have passed the beginning stages you can be promoted to becoming an Intermediate and then to Advanced level.  Ideally, you would need only 6-7 months to build yourself to the next level. Though both the intermediate and advanced program schedules are shorter than the beginner level, you need to have a strong base before you move on.

Familiarizing yourself with the terms

Once you enrol in a marathon training schedule for beginners you need to understand the jargon used.

Hitting the wall – Your energy might sap suddenly when you are running. It can happen to anyone and you might feel the strong urge to stop it all and just go. You might feel weak and lightheaded. Avoid such situations by recognizing your energy levels. Eat nutritious diet and avoid fatty foods just before running. Indigestion is a serious problem when you run.

Nutrition Periodization – Your nutrition schedule will vary in the first week, the second week, the week after and so on. You should learn how to sync your nutrition schedule and your training schedule. Meet the demands of your body by eating healthy.

Stepping Up Intensity – As the weeks go by you will be able to endure more and more miles of running. Your body will be able to bear the brunt of both workouts and running. Step up the intensity of running only after understanding your body and its capabilities really well.

Tapering - Once you reach the last few weeks, especially the last 3 weeks prior to the week the marathon session is scheduled, you will have to taper. You need to rest a lot, load up on your carbohydrates and run less. It will perfect your body for the final session and you will be fit and ready.

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