Advice for a marathon

by Bill Noulin, Coach, Kinross Road Runners.

Petroleum jelly for blisters

In the week before the marathon, coat your feet with petroleum jelly each night before bedtime, and then pull on some socks.  The jelly will soften the calluses and skin on your feet.  By the end of the week, your skin will be so supple and lubricated that blisters will have trouble forming during your race.

Tonic Water for leg cramps

If you’re plagued by leg cramps – particularly at night- drink 250ml of tonic water daily. The quinine originally added to tonic water to ward off malaria also helps to reduce the frequency and intensity of muscle cramps.

Shoes

If you are just starting to run the best advice is to go to a specialist running shop and take your old shoes with you this will help to assess the kind of shoes you need.

The first step to finding the right shoe is to find which of the six categories best suits your running and biomechanical needs. This will include taking into account the surface (road, trail, track, etc) you most often run on. Shoes can be split into six categories: motion control, stability, cushioned, performance training, racing and off-road.

MOTION CONTROL SHOES
Motion control shoes are the most rigid, control-oriented running shoes. Designed to limit overpronation (or slow the rate at which a runner overpronates), motion control shoes are generally heavy but very durable. They may include features such as a medial post (for pronation control), a polyurethane midsole (for midsole durability) and a carbon rubber outsole (for outsole durability). Many are built on a straight last, which offers stability and maximum medial support.
You should buy these if: you’re an overpronator who needs control features and places a premium on durability; or you wear orthoses and want a firm midsole and deep heel counter; or you’re a heavy runner who needs extra durability and control. Runners with flat feet often do best in motion control shoes.

STABILITY SHOES
Stability shoes offer a good blend of cushioning, medial support and durability. To provide stability, they often have a medial post or dual-density midsole. They are usually built on a semicurved last.
You should buy these if: you’re a midweight runner who doesn’t have any severe motion control problems and wants a shoe with some medial support and good durability. Runners with normal arches are often fine in stability shoes

CUSHIONED SHOES
Cushioned shoes generally have the softest midsoles and the least medial support. They’re usually built on a semicurved or curved last to encourage foot motion, which is helpful for underpronators (who have rigid, immobile feet).
You should buy these if: you’re an efficient runner who doesn’t overpronate and doesn’t need any extra medial support. Runners with high arches often do best in cushioned shoes.

PERFORMANCE TRAINING SHOES
Performance training shoes are simply lighter or more responsive versions of standard trainers. Usually built on a semicurved or curved last, they’re for fast-paced training or racing. Some are relatively stable; others are not.
You should buy these if: you’re a quick, efficient runner who wants a light second shoe for fast-paced training; or you want a racing shoe, but want more support and cushioning than you’d get from one of the pure, superlight racers.

RACING SHOES
Racing shoes are ultra-lightweight, built on a curved last and stripped of the majority of cushioning and stability features found on most training shoes. Generally, the lighter the shoe, the more minimalist the design will be.
You should buy these if: you’re a fast, elite runner concerned predominantly with weight. Unless you’re very light, these aren’t for you if you run a marathon outside 2:45, or 1:30 for a half.

OFF-ROAD SHOES
Off-road, or ‘trail’, shoes offer increased outsole traction, midsoles similar to those of stability shoes, and uppers with toe bumpers and reinforced stitching for more durability.
You should buy these if: you do a lot of off-road running and need shoes with extra traction, more durable uppers and extra protection from the terrain.

The second step is making sure you buy a shoe with the right shape for you, which partly relates to the length and width of your foot and partly to the height of your instep.

Never run a marathon in new shoes. Wait until they are broken in this also applies to running gear your running shoes are the only contact with the road and it is important to chose the correct shoes.

Join a running club

Most people are cautious about joining a running club they think anyone in the club will be a first class runner. This is not the case in fact all clubs require runners of varying running ability. Most people improve when joining a club, as they will go running on a club night when they would have stayed at home if the training was not pre arranged

Runners log

Log your progress. Keep a diary to see if you are improving. When you start running you can expect to improve for the first ten years.

Cross training

Cross training can be beneficial especially if you pick up an injury. Swimming is good aerobic exercise Cycling is also good with no risk of impact injury. Heath Clubs are also good don’t use too heavy weights. Go more for longer reps instead.

Run other races

Don’t wait until the 15^th of June before running a race. Try a 10K or a half Marathon or any race to get you used to running in a race environment.

Stretching

Stretching is now a controversial subject when to stretch how much etc. Some coaches do not recommend stretching until thoroughly warmed up. I would recommend jogging then stretching before you run and stretching after the run.

Hard skin

I understand you have all been sent three samples of foot care products I would advise the use of these products. Footcare is very important to runners Wash your feet regularly and make sure they are carefully dried If you allow hard skin to form on your feet it can cause painful cracks in the soles of your feet

Clothes

Before you wear any gear for a race make sure it is well broken in and is comfortable.

In cold weather it is better to start off with too much clothing as you can always remove something and tie it round your waist.

What to wear depends on the individual.  When I started to run I bought a Gortex suit and had no excuse to go for a run whatever the weather. Gortex is fully waterproof although you will still feel damp due to sweating.  A lightweight showerproof jacket will stop the wind cooling you down too much and a top fleece is good for frosty conditions .A long sleeve tee shirt or a Helly Hanson is a good idea in cold conditions.

Special drinks

You may be offered sports drinks at some water stations. Please try them prior to the race and try drinking while running to get used to it. At my first attempt most of the water went up my nose.

The big day

On the day of the race the 15th of June.  A pair of shorts and a vest or tee shirt socks and running shoes should be OK unless the weather is foul .You should always start warm with some old clothing you can discard when the race starts. The old favourite bin bag is a good friend to have with you. Please remember to discard it carefully to prevent tripping other runners up.

Lubrication

Remember to lubricate any areas that may chafe for example the feet between the legs under the arms and beware of runner’s nipple. If you are prone to this problem a touch of Vaseline or tape over the nipples can prevent bleeding.  Chafed nipples are very sore in the shower after the run

Diet

On race day have a light breakfast (whatever suits you). Make sure you are well hydrated and don’t wait until you feel thirsty before you start drinking Take a drink at every water station.  The week before the race eat plenty carbohydrates e.g. Pasta etc. Don’t drink alcohol on the day prior to the race.  Alcohol will make you dehydrated.

Training

Before starting any exercise routine it is always good advice to consult your local GP if you have any doubts about your fitness.

The main training for a marathon depends on how fast you want to run the 26 miles.  You should aim to train 4/5 days a week with a longer, endurance run once a week (usually Sunday). You should have completed a long run of 20 miles about six weeks prior to the race. From then on you should be tapering down to the big day.

Various training schedules are available on the Internet. For instance Runners World website gives a Get you round schedule, a sub 2 30, a sub 3hrs, a sub 4hrs, 4 30 and 5hrs.

It is important to start training as soon as possible. If you have never ran before I suggest you start with a gentle jog of about 4 minutes, have a rest for 2 days then try 4 minutes the next day. Rest for a further 2 days then try 5 minuets.  Continue making the runs longer until you have ran 20 miles.  Do not increase your training by more than 10% a week. If you feel unwell do not run (rest). Don’t worry about losing a week or two in your training schedule. Make sure you have recovered; the same rule applies to an injury.  Trying to run trough an injury may make maters worse.  If you feel unwell on the day of the race do not run. 26 miles is a long way.

Post race

Remember to take a change of clothes. Keep warm. Wrap yourself in your space blanket (if provided) or change into your tracksuit as soon as possible. Drink plenty water and have something to eat. Try not to sit down, keep moving, you don’t want to seize up and if a massage is available go for it to relax those tired muscles. The next day (if you can manage) try a slow jog for a couple of miles.  

Hyponatraemia

by Bill Noulin, Coach, Kinross Road Runners.

What is it? Fluid overload.

Keeping the body properly hydrated is essential during a marathon.

Drinking too much water during a long race can result in serious problems even death.

This condition may occur in marathons, triathlons and ultra runs especially if the weather is hot. Drinking too much water can lead to a drop (dilution) in blood sodium (salt) levels which results in confusion, headache, collapse and even death.

Hyponatraemia was first reported in 19 85 following the Comrades Marathon (90K) when 9 of the 17 runners were hospitalised.  It caused two deaths in the USA last year.

So drink but don’t over do it. I don’t think we have a problem in this country but I feel I must keep you all informed with the latest news.

Weight loss of 1.8-2kg will naturally occur during a marathon due to energy loss (400g glycogen, 200g fat oxidised) and the water stored with glycogen (1200g). It must be remembered that this water freed from glycogen plus the water produced by metabolism is available for the body to use to replace some of the fluid losses from sweating.