Marathon Training

Marathon Training

  • Do you want to run the  2018 Virgin London marathon successfully, stay on top of your health and achieve your best marathon running time ?
  • Do you want to increase your personal marathon record and your health benefits ?
  • Do you want to avoid running knee injuries and  ACL, PCL, meniscus injuries achieve muscle balance and a smooth muscle recovery after your marathon training sessions?
  • Do you want a to feel energetic and want a nutrition diet plan designed by the best nutritionist in London to recover faster after your marathon running preparation sessions?

In the last 17 years I trained a number of professional and amateur marathon runners who ran the London marathon and some of the most difficult marathons around the world including ultra marathon runners.

Marathon exercise training achievements progressed tremendously.

It is not a question of if but when as we are expecting in not the very distant future that marathon runners will break into the two hours marathon. [1]

Do you have any questions about your marathon training?

You can contact me HERE.

Your training intensity, duration of your exercise session, strategies and type of integrated training modules for marathon performance or to regaining your body balance, customised nutrition, efficiency combined with running economy and weekly training frequency will decide how you are going to achieve your marathon goals.

How fast do the cardiovascular ability percentages decline in trained and untrained marathon runners ?

In untrained or moderately trained marathon runners the cardiovascular capacity declines with a 1 – 1.5 % per every decade while the highly trained marathon runners maintain their cardiovascular abilities better with a decline of only 0.5%. [2]

If you are over 35 years old you may already experience a decline in your exercise volume and endurance.

However, if you are over 50 – 60 years old your endurance will decrease and you will definitely feel these changes taking place faster.

This is where I can help.

A decline in:

  • Heart rate, nutrients and blood flow
  • Arterial and veins O (2)  difference
  • Maximum stroke volume

Are all reducing age related endurance regardless of whether you are an endurance trained athlete or not. [3]

There is no question that exercise helps.

But…there are few things making the marathon training very specific in terms of requirements both for performance and health.

And…

…to successfully train your client safely for a marathon since marathon runners are notorious to have some of the lowest life span expectancies among other sport exercise categories in the world, lowest immunity and at times an increased risk of disease due to compromised immunity and risk of injuries is an art.

Many marathon runners don’t know much about these dangers and unknowingly are putting themselves at risk.

An integrated and holistic approach is required to keep you both performant and safe.

This is why.

I provide all my clients  with the best  scientifically structured personal training marathon running programmes so, they will benefit from:

1.      The best running assessments, biomechanics running corrections and training,

2.      Joints, tendons and muscle re-balance using custom stretchings, Pilates, Gymnastics, Yoga and cross training

3.      Customised nutrition diet plan for your lifestyle, health challenges and goals

4.      Physical/mental training and one to one coaching.

Keen to get started? You can contact me HERE.

Among other things here are just a few things I professionally use and plan for you to help you completely transform your marathon training experience into a successful and a very pleasant one:

  • Video assessing and correcting professionally your running technique
  • Training your body energy systems to maximise long term energy use
  • Use specific training approach to increase your oxygen uptake,
  • Use a customised exercise programme and one to one close live supervision
  • Maximise your marathon training volume and running load,
  • Increase muscle balance and joints recovery with a balanced marathon training       programme
  • Optimise lactate threshold,
  • Optimise nutrition for your health challenges and long-distance running approach,
  • Use the latest customised marathon running training strategies
  • Shorten and completely transform your running recovery

All these modules, training approaches and techniques are very important but only  if you are considering:

1.      Running safely a marathon successfully and in a shorter period of time,

2.      Avoiding painful knee, back pain, hip and ankle running injuries

3.      Be at your best, to feel strong, energetic and in the best marathon running shape and succeed.

I work closely one to one with you to successfully enhance your individualised  goals.

Keen to get started? You can contact me HERE.

Nutrition for Marathon and Micronutrients and Electrolytes Imbalance

Marathon runners are also not achieving a healthy electrolytes ration and balance, and suffer from dehydration therefore they are compromising their health and performance.

However, when the runners are drinking too much liquids/water they increase the death risks  tremendously and deaths from marathons which are easily avoidable are still tragically occurring every year.

This is why I will design for you:

  • Your individualised London Virgin marathon training programme,
  • Your customised nutrition diet plan for your gender, age, health challenges,   body type, metabolism, goals and individualities
  • A customised and integrated body re-balancing approach to your recovery    and training
  • Appropriate mental focus coaching for your marathon preparation in   advance to your Virgin race.
  • Fastest and safest way to achieve your V02 max
  • Running economy approach, techniques and strategies to use throughout the race
  • and much more.

Customised Nutrition For Marathon Requirements

Many marathon runners consume imbalanced  nutrition intakes containing less of high quality minerals, nutrients rich calories, vitamins intakes and quality protein than their bodies require for the effort they sustain.

Did You Know That…

…when  you train for marathon it is easy to have a protein imbalance ?

Butterfield and co-workers found that ….exercising at only 40 – 50% of your maximal oxygen consumption gives your body just about enough time to achieve a protein intake maintenance balance however  if you exercise over 60 % of your maximal oxygen consumption  even a 2g of protein intake/kg of body weight  might not be adequate to maintain a healthy protein requirement ? [4]

Protein quality and quantity must be both considered since a kinder for your body and also the planet plant based protein will provide you with positive effects as any animal based protein but without any of the dangerous side effects of animal protein sparing you from an increased risk of diseases.

From my long term personal experience as an ex-athlete and working with many marathon runners, triathlon athletes and ultra marathon runners I share with you that successful marathon also means:

  • Increased focus and determination achieved through one to one marathon coaching,
  • Biomechanically mastering your  running techniques,
  • Careful planning and running execution with expertly designed marathon training routines.

Successful marathon requires you to benefit from a bespoke nutrition diet plan for marathon to increase your immunity, control inflammation and feed your cells with the right nutrients intakes.

You nutrition plan will help you counter the dangerous free radicals created by such a massive and physically costing event.

This is why…

…Your  costumised nutrition diet plan provides your body with the individual intakes required by your gender, age, metabolism, intensity level, oxidative stress levels to help you to rejuvenate and regenerate at the optimum rate in a very fast and safe way.

My second generation Pilates Exercises Method will help you to develop your core, achieve your ideal body-balance, correct posture, hip-shoulder, knee, ankle balance control plus master unique breathing techniques, an increase in energy and muscle and joints balance.

By combining customised marathon training for your goals, specialised assisted stretches, Pilates, Yoga and marathon coaching by a long term marathon coach you’ll become very strong, confident and content and run a successful London Virgin marathon or any other marathon in the world.

  • Tailored to your needs specialised stretching’s
  • Unique marathon running exercise preparations customised to your needs

Will be designed to successfully support you during the marathon preparation throughout your London marathon.

These will help you reduce and get rid of aches and pains, rebalance your muscle, joints, tendons and ligaments, helping to place your muscle and body segments back  into a optimum muscle contraction and positioning.

This marathon exercise programme is designed to release the pressure on your joints, tendons and muscles so you will run faster, feel so much better throughout and recover much faster.

How Much Marathon Running Preparation Do You Need?

Assuming that you already have a weekly strong 15-20 miles marathon running routine ideally you should allow yourself at least 10-16 weeks of totally focused preparation before the London marathon starts.

All these are key for success and in individual modules it will help you to achieve your best time during the London marathon event.

  • Special exercise to maximise marathon techniques, strategies and running                 effectiveness,
  • Mastering breathing,
  • Smartly built core for marathon purposes,
  • Correct posture

I have assisted tens of marathon runners over the years.

Marathon training preparations has many faces

This is why all training must be individualised for your goals, body individualities, health status and challenges.

References: 

1. Joyner MJ, Ruiz JR, Lucia A. The two-hour marathon: who and when? J Appl Physiol (1985). 2011 Jan; 110(1):275-7.

2. Trappe S1. Marathon runners: how do they age? Sports Med. 2007;37(4-5):302-5. 1Human Performance Laboratory, Ball State University, Muncie, Indiana 47306, USA. strappe@bsu.edu

3. Tanaka H1, Seals DR. Endurance exercise performance in Masters athletes: age-associated changes and underlying physiological mechanisms. J Physiol. 2008 Jan 1;586(1):55-63. Epub 2007 Aug 23.

4. Butterfield GE1. Whole-body protein utilization in humans. Med Sci Sports Exerc. 1987 Oct;19(5 Suppl):S157-65.

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