Put Together A Timeline
The most important part about preparing and training for an endurance race is having a timeline to work off with different goals set in place. If you are looking at doing a big, long distance run, you can’t just go out a run 5km each week and expect to get over the finish line.
For my 50km North Face run, I developed a 16 week program. However, if I were to do this again, I would have scaled it back to 14 weeks which would allow less pounding of the pavement and some recovery time.
So… where to start? Go with 5km’s and after every 2 weeks increase your LONG run by 5km, which is paired with a few short distance runs either side.
You Don’t Need To Run A Marathon To Run A Marathon
You don’t need to run the distance of your race to be race ready. If you are a training for a half marathon (21kms) you should aim to be able to run at least 15kms, and for a full marathon (42kms) you should work your way up to 30km. Conditioning your body to these distances will enable you to get more kilometres out of your legs. It’s all about pacing it and having the strength to get through it… physically and mentally!
Make Sure The Plan Is Specific
Take a look at your course and break it up. Have a look if there are uphill areas, downhill, track surface and stairs. With my 50km run there were so many more stairs and hills then I had expected. If I had known and looked into the course, I would have done more running tracks with stairs and hills. Road running is great because it is flat but knowing the terrain and your track will benefit your training.
Find Your Weakness Link And Work On It
Every time I went for a run, I would listen to my body to see what hurt first. Having a frail body in the past, every time I would feel something, I would make that my focus area in the gym.
My knees have always been a problem, so I worked on strengthening my legs. My ITBs (Iliotibial Band Syndrome) were also causing problems, so I got plenty of physio work. Paired with cramping, which has been a problem in my past endurance races, I did Epsom Salt baths and took magnesium, especially in the 3 weeks before the race.
Don’t Underestimate Recovery
Recovery is the most important aspect to any training. Yes we all can find it boring but I found that 3 weeks out from the big race that I was super conscious of it because I knew it would make or break me.
Besides rest and active recovery, I limited my alcohol intake, and did some recovery in the water to freshen up my legs. Jumping in the walking lane in an indoor or outdoor pool and just walking laps is a great way to freshen up your legs without the heavy pounding of walking or running on the pavement. I also stepped my nutrition up and tried to get an extra half hour of sleep each night.
Watch Your Nutrition
Nutrition is a really important aspect of training and general wellbeing. I was lucky to have guidance from Kira Sutherland, my 6 Weeks To Sexy Program Nutrition advisor. I even trialled a number of gels, powders and bars while running to see what felt right and what didn’t. I usually wouldn’t eat or drink while running but when running long distances (especially once you hit the 15km mark) you need to fuel your body to get through the remainder of the race. Carb loading is also an essential; 2 days before a big race and it ensures your body has enough fuel to rely on during the race as well
Listen To Your Body
Having a plan, good nutrition and ensuring you give your body the right recovery will work wonders for you, your training, and your body. But do keep in mind that everyone’s body is different and will respond differently for each individual person. Use the above rules as a guideline and tweak to your event. You don’t have to be a runner to run a marathon or long distance tracks, you just need to prepare yourself physically and mentally and you can do anything you put your mind too, with determination and strength…. your race awaits!
Fuel With Protein
Protein Powders can be essential in getting you through a workout or a long distance event. I chose to refuel with NuZest, a pea based natural protein which isn’t full of artificial preservatives. For my recent 24 hour endurance True Grit endurance race, after 10.5km I would come in and have a NuZest Clean Lean Protein shake with a carb supplement. When you have been running for 10kms you tend not to feel like anything too heavy so he would start with a NuZest Clean Lean protein shake and then wait for his digestive system to feel normal again before going on with a slightly heavier meal.
