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Nine essential marathon training tips from top personal trainer Mark Woodcock.

By Administrator | May 2, 2009

Planning to do the Flora London Marathon? Top personal trainer Mark Woodcock who has been working with CLIC Sargent’s celebrity runners is on hand with his top tips…


1. Super shoes
‘I can’t stress how important it is to get a good pair of trainers – always get advice from a specialist running retailer. They can offer you an objective viewpoint and recommend the correct footwear specific to your running gait and highlight any abnormalities with your foot mechanics.’


2. Take it slowly

‘It’s important to make your weekly training plan progressive. Don’t try to run long distances straight away, since this will increase the likelihood of developing injuries. Train hard, but know your own limitations.’


3. Stay hydrated

‘While training, your daily fluid intake should not drop below two litres a day. Carry a water bottle or a hydro-pack with you on any runs which exceed an hour. Try to consume 200ml of fluid per hour during your long distance runs.’


4. Balanced diet

‘Your training diet should contain roughly 60% carbohydrates, 20% fats (unsaturated) and 20% protein. Always try to consume slow releasing high-energy complex carbohydrates such as wholemeal bread, pulses, cereals, grains and plenty of fresh fruit and vegetables.’


5. Get a buddy

‘Training with a partner, friend or trainer is a great way to boost motivation and provides you with a constant supply of support and encouragement. If possible, pair up with someone with a similar fitness level to your own.’


6. Keep a log

‘You are far more likely to stick to a training programme if you know exactly what you are doing on a day-to-day basis. Whether it’s a rest and recovery day or a gruelling 40-minute interval training session, plan it, stick to it . . . then log it! Writing down your progress can be a great way of keeping your focus and building self-confidence.’


7. Rest and recover

‘If you are feeling fatigued, ill, lethargic or injured, the chances are that you have overlooked one very important thing – rest! Try to allocate a day of rest or lighter training sessions between your harder training days. It’s an essential time when your body undergoes physiological changes and adapts to the stimulus of your training.’


8. Get a gadget

‘A heart rate monitor consists of an elasticated chest strap that sends heart rate data to your watch. This will allow you to monitor your percentage of maximum heart rate and train at differing intensities during your training programme.’


9. Be a speed demon

‘Even though the Marathon is an endurance event, don’t neglect your speed drills. This will elevate your fitness level beyond belief. Speed training develops overall leg strength, especially when incorporating hills into the programme, and makes the slower paced endurance runs look and feel a whole lot easier.’

You can find more information on Mark through his website www.markwoodcock.co.uk. And for information on CLIC Sargent and details on how you can run for them see www.clicsargent.org.uk

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