Post Run Flexibility Yoga Routine

Post Run Yoga Stretch Video

Try this after your next run!

NYC Marathon 2009: Where to Find Live Coverage

Want to watch/read? Here's where you'll find the Runner's World "live" race day blog that follows the elite men's and women's races in the 2009 ING New York City Marathon.

Paula Radcliffe defends her title; Minnesotans Jason Lehmkuhle and Josh Moen seek top places in the Men's USA Marathon Championships. Will Lehmkuhle place higher than his wife Kristin's third place finish at the Women's Champs in TCM–October 2009?

What time to they start?

• Elite women depart Staten Island at 9:10 a.m. EST
• Elite men (and first of three waves of citizen runners) following course a half-hour later.

Watch a live feed of the race simultaneously on universalsports.com or the Universal Sports TV channel starting at 9 a.m. EDT. NYC-area viewers can tune to WNBC's scheduled live coverage of the marathon from 9 a.m. to 2 p.m.

Great Calf Stretches for Shin Splints (Medial Tibial Stress Syndrome)

Hi all, just got back from Duluth, MN from a BNI Director training, and had some nice 5am runs up there. Duluth is an amazing place to run with all of their trail systems and hills, and spectacular views of the lake, electric sunrises, nature, buildings and mansions and of course, the lift bridge, which lights up in the darker morning hours.

While there, I was asked specifically about calf stretches, from a friend who is getting into walking but is suffering from self-described shin splints. Here's what I've found online, I thought I'd share in case this helps any of you.

A series of great stretches for Shin Splints - medial tibial stress syndrome.

Shin splints are a common problem for many people, especially runners and joggers. Thankfully, if you suffer from shin splints, there are exercises you can do to help ease the pain and prevent future problems. Here are nine exercises -- with photos -- to help you. The exercises shown are for stretching and strengthening the lower leg muscles. There is no answer yet for the cause of shin splints, but you can learn more by reading What are Shin Splints - medial tibial stress syndrome.

Seated ankle dorsiflexion and calf stretch using a rope.

Shin splints are a common problem for many people, especially runners and joggers. Thankfully, if you suffer from shin splints, there are exercises you can do to help ease the pain and prevent future problems. Here are nine exercises -- with photos -- to help you. The exercises shown are for stretching and strengthening the lower leg muscles. There is no answer yet for the cause of shin splints, but you can learn more by reading shin splints - medial tibial stress syndrome.

Exercise 1: Sit on the floor with your knees straight. Loop a rope or towel around the front of your foot and gently pull back. Move your foot up toward your shin (dorsiflexion) and hold for 10 seconds. Then move your foot down toward the floor (plantarflexion). Keep your legs flat on the floor, motion should only be at your ankle joints. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered the stretch, now it is time to strengthen by using a resistance band. Perform the same movements, but loop a resistance band around the front of your foot and the other end of the band around a table or chair leg. Do 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Bent Knee Ankle Dorsiflexion and Calf Stretch
Sit on a bench or table with your knees bent and your legs hanging off the side. Bend your foot up toward your shin (dorsiflexion) and hold for 10 seconds, then lower your foot by pointing your toes back toward the floor (plantarflexion). Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered the stretch, move on to the strengthening exercise. Keep the same position as before, but now you want to add a weight to your foot. Raise and lower your foot with motion only at the ankle joint. Try not to have any motion at your knees. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Toe Walking - Stretching and Strengthening; Standing and rising onto toes.

Begin by standing in place and rising up onto your toes with your heels off of the floor. Try to hold the position for 10 seconds and slowly lower your heels back to the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered standing in one place, start walking on your toes. Start with your toes pointed straight ahead, walk about 25 yards. Next, point your toes inward and walk 25 yards. Finish by pointing your toes outward and walk 25 yards. Remember to keep your heels off of the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

After you have mastered walking on your toes, you can progress to high-impact exercises like jogging or skipping. Be sure to do them on soft grass.

Heel Walking - Stretching and Strengthening

Begin by standing in place and lifting the front of your foot off of the floor and keeping your heels on the floor. Try to hold the position for 10 seconds and then slowly lower the front of your foot back to the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered standing in one place, start walking on your heels. Start with your toes pointed straight ahead, walk about 25 yards. Next, point your toes inward and walk 25 yards. Finish by pointing your toes outward and walk 25 yards. Remember to keep the front of your foot off of the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

After you have mastered walking on your heels, you can progress to high-impact exercises like jogging or skipping. Be sure to do these exercises on soft grass.


Standing Ankle Dorisflexion Stretch

Stand facing a wall, keep your knee straight and your heel on the floor and place the front, bottom part of your foot against the wall. You will feel a stretch in your calf muscles. You could also use an inclined platform for this stretch. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Straight Knee Calf Wall Stretch

Stand facing a wall with your body square to the wall. Outstretch your arms and hands and lean against the wall. Keep one knee straight with your heel and foot firmly on the floor and gently lean forward until you feel a pull in the back of your leg (calf). When your knee is staight, this stretches the gastrocnemius (superficial calf muscle). Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Bent Knee Calf Wall Stretch-for the soleus muscle.

Stand facing a wall with your body square to the wall. Outstretch your arms and hands and lean against the wall. Keep one knee bent with your heel and foot firmly on the floor and gently lean forward until you feel a pull in the back of your leg (calf). When your knee is bent, this stretches the soleus (deep calf muscle). Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.


Wall Toe Raises – Strengthening; Exercise to help strengthen muscles in front of lower legs.

Stand with your back against a wall, keep your heels on the floor and raise the front of your foot up (dorsiflexion) toward the front of your lower leg (shin). Hold that position for 10 seconds and then lower your foot back down so that it almost touches the floor, then begin the next exercise. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered doing the exercise with both feet at the same time, start to do the exercise one leg at a time. Another variation to try is to do quick up and downs of the foot. Remember to keep your heel firmly planted on the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Foot Step Holds – Strengthening

Stand comfortably with your feet shoulder width apart. Take a normal sized step forward with one leg and let your heel touch the floor, but before the front, bottom part of your foot touches the floor you need to stop. Do not let the front part of your foot hit the floor. Step back so your feet are side by side and shoulder width apart like when you started. This exercise helps strengthen the muscles in the front of your lower legs. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered a normal size step, take a much larger step forward. If that become easy, you can progress to using a step stool. You stand with both feet on the step stool and with one foot you step down off the stool, your heel should touch the floor, but you should stop before the front of your foot touches the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

From About.com

Updated: May 14, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Run a Mile and Help Raise Funds for Cindy Brochman

An evening of mile races on the Macalester College track one week from today will raise funds for Twin Cities runner Cindy Brochman who is battling cancer.

Brochman, a former St. Olaf College runner who has been a long-time fixture on the local road running scene as a member of the Run N Fun team, was diagnosed with myo fibroblastic sarcoma in December.

There's a fine interview with Brochman, HERE, on the Chad Austin's Running Minnesota web-site about her condition and her varied athletic career -- which also includes volleyball and snowshoeing.

You can also follow Brochman via her Caring Bridge pages, HERE.

The "Rock for Broch!" races begin at 6:00 p.m. on Tuesday, June 30. There are separate mile races for kids, masters, and open runners of various abilities. Runner's are asked to make a $10 minimum donation to register for the event.

All proceeds from the event will help Brochman pay the medical expenses she is incurring. Silcone "Rock for Broch" bracelets and buttons will be sold at the event. There will also be a fund-raising raffle.

Today is the final day for mail-in pre-registration; entries must be postmarked by June 23. In-person pre-registration will continue through Friday, June 26 at the Run N Fun store in St. Paul. Race-day registration begins at 5:15 p.m. on June 30.

You can find the entry form for the race here.
You can also add this event to your facebook profile. http://www.facebook.com/home.php#/event.php?eid=85531785892

First Minnesotan to Win Grandma's Since 1982!

Sauk Rapids native Christopher Raabe won the 2009 Grandma's Marathon. This performance makes him the first Minnesota man to win the race since Dick Beardsley's win in 1982.

Raabe's win is the first by an American since Mark Curp won Grandma's in 1995.

Mary Akor claimed her third Grandma's win, just barely over Alina Ivanova.

-- Official Women's Results: 1. Mary Akor 2:36:52 ... 2. Alina Ivanova 2:36:58 ... 3. Robyn Friedman 2:38:03 ... 4. Serekalem Abrha 2:41:06 ... 5. Albina Gallyamova .... 7 Jenna Boren 2:47:49

-- Official Men's Results: 1. Christopher Raabe 2:15:13 ... 2. Charles Kanyao 2:18:36 ... 3. David Tuwei 2:19:49 ... 4. Rueben Chesang 2:19:54 ... 5. Tesfaye Girma 2:20:40 .... 10 Chris Lundstrom 2:24:11

Full results found here.

2009 Grandma's Marathon Results Posted

Grandma's Marathon results for the 2009 races have been posted here. Once there at the results page, you can click on the link for the race you want: the Marathon, Garry Bjorklund Half Marathon, Wheelchair Marathon, and William A. Irvin 5K.

For more information on the races, go to the 2009 Grandma's Marathon Web site.

June 20 - Grandma's Marathon - USATF Minnesota Championship this weekend

I want to give a shout out to my friends and teammates running this weekend, cheer them on if you are there:

Team Discover Strength: (the best place in the Twin Cities for athletes to properly strength train)

• Luke Carlson--Full (goal to qualify for Boston!) Go Luke! Luke had to pass on 2 races last year due to injuries, he's highly motivated and I can't wait to see him rock!
  
  
• Greg Vigland--Full (Goal to let Luke beat him by only 1 second-job security). Greg's been coming around these past few months, and I think he shows great potential.

My Run n Fun teammates: (The best store for running equipment in the Twin Cities)

• Kari Campbell--5K
• Ann Haugejorde & Daughter--5K
  
• Nicole Porath--1/2
• Mary Joann Palmer 1/2
• Jennifer Blue 1/2
• Kelly Faris 1/2
• Sara Conrad 1/2
• Jenny Wilcox 1/2
• Elaine (Eggleston) Nelson and Hubby 1/2
• Robin Balder-Lanoue 1/2
  
• Erin Ward 1/2
• Shelly Larson FULL
  
• Pam Weier FULL
• Katie Zuehlke FULL

View Results HERE

Deena Kastor to Make Comeback at Chicago 2009

Read the full story here

I'm so excited to watch Deena shoot for a comeback and potentially a new PR at the Chicago Marathon 2009. I was fortunate enough to talk with her at the Olympic Trials and at the New York City Marathon last year. She told me at NYC it was going to be her first week of walking directly on her foot after the suffering a break during the Olympic Marathon in Beijing in August. She explained the foot went numb for about 30 seconds around mile 3 before hearing a loud pop, (when she actually suffered the break)...describing it as a very painful experience...Probably in many more ways than just physically! Imagine all the work to train for the Olympics only to have to drop at mile 3! Agh.

Go Deena! We're rooting for you.

Check out Newton Shoes

Very cool--Newton Shoes. Check them out.

ACTION/REACTION TECHNOLOGY™

The genius behind the Newton running shoes is the patented Action/Reaction Technology™. When using the ultra-efficient Land-Lever-Lift midfoot or forefoot running gait, the technology absorbs and then returns your own energy back to you. It's not fancy technospeak, and it's no gimmick. It's a revolutionary way of building a running shoe based on Sir Isaac Newton's third law of motion – "For every ACTION, there is an equal and opposite REACTION." Loosely translated, it means you get a boost of forward energy with every single stride you take.

How it Works

When your midfoot/forefoot LANDS on the ground, the technology's four external actuator lugs are pressed into hollow chambers inside the shoe's midsole via an elastic membrane. (ACTION). This movement is the shock absorption part of the system. The highly energized membrane supporting the lugs causes them to load up with energy.

As your forefoot levers inside the shoe, the lugs release their stored energy and LEVER you forward.There is a final burst of energetic return (REACTION) from the Action/Reaction Technology™ as you LIFT your knee and begin a new stride.

Most running shoes use various forms of air, gel, foam or plastic to counteract the foot's impact and response with the ground. But none of these materials capture and return energy with the liveliness of our responsive Action/Reaction Technology™. We've spent over 12 years researching, developing and refining our technology. With independent laboratory testing, 9 US Patents (other US and foreign patents pending), world records and PR's, Newton shoes are showing results superior to any other running shoe technology.

Sir Isaac Newton's third law of motion is the inspiration for our Newton Action/Reaction Technology. Replacing the foam and inherent energy loss of traditional running shoes.

The Motion continues to make its mark as the leading lightweight high-performance midfoot/forefoot stability trainer. With improved durability in the heel, a new high-rebound midsole material and anatomically designed forefoot strapping, the Motion offers an improved ride with greater stability, durability and fit. A medial (support) post extends from the arch area to the metatarsal heads to combat early and late-stage pronation. It features Newton’s Action/Reaction Technology™ in the forefoot and an advanced rearfoot design aimed at maximizing forward propulsion and optimal running form. Independent studies prove this technology, in conjunction with the LAND-LEVER-LIFT running technique, provides less stress on a runner’s joints, muscles and tendons.

UPPER

• Highly breathable, fast-drying,open air mesh
• Minimal anatomical support strapping
• Bilateral stretch panels for comfort and fit

MIDSOLE

• High rebound light-weight midsole offers firm cushioning
• Medial posting to control early to late-stage pronaton
• Biomechanical forefoot plate and flex grooves to increase communication between foot and the ground

OUTSOLE

• Carbon rubber heel for increase durablilty
• Rearfoot technology cradles the heel as the foot settles for protection and cushion
• Forefoot Action/Reaction Technology

GREEN FEATURES

• 100% recycled laces, webbing, insole top cover
• 100% recycled box, packaging
• 10% recycled outersole rubber
• Protective enough to run fast paced long training runs and reliable enough to run 5K to marathon races

• Superior forefoot cushioning and propulsion
• Less impact = less fatigue and less muscle damage to go farther and faster
• Shoes fit true to your current running shoe size
• Wear over time will occur with Newton Running shoes
• With every shoe there is an adjustment period; learn more about adjusting to the shoe

Is it cheating if you don't get caught? Performance Enhancing drugs comments by Danika Patrick

Well, this article leaves me a bit befuttled, and I'm glad when you agree to get married there isn't a clause that states, well, it's not cheating if you don't get caught.

Does the standard for cheating in sports using performance enhancing drugs only count if you get caught? I hope these athletes and other cheaters realize in the end they will be judged and while maybe some people don't know, there is always someone who does. Are that many athletes really willing to stoop this low? It's sad.

Please read this article posted on my favorite running blog, Down the Backstretch, and if you are so inclined, give me your thoughts. The quick recap is: Danica Patrick, in Sports Illustrated, is asked by reporter Dan Patrick: "If you could take a performance enhancing drug and not get caught, would you do it if it allowed you to win Indy?" Her reply was: "Well it's not cheating, is it, if nobody finds out?" He followed up with: "So, would you do it?" She answered: "Yeah, it would be like finding a gray area. In motor sports we work in the gray areas a lot. You're trying to find where the holes are in the rule book."

Results Book Wisconsin Marathon

See full results book for Wisconsin
Marathon here...

And look at Dana Horihan, who ran her first half marathon (center of results page, black sports bra), way to rock it Dana!

Free Heart Rate Monitor! Your Pulse and Your Target Heart Rate

What is your pulse?
Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).

Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)

2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.

3. Use a watch with a second hand, or look at a clock with a second hand.

4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Check your pulse: _______________ x 6 = ________________
(beats in 10 seconds) (your pulse)

What is a normal pulse?
Age Group	Normal Heart Rate at Rest
Children (ages 6-15)	70-100 beats per minute
Adults (age 18 and over)	60-100 beats per minute

What is maximum heart rate?
The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate, use this formula:

220 - Your Age = Predicted Maximum Heart Rate

Example: a 40-year-old's predicted maximum heart rate is 180.

Your actual maximum heart rate can be determined by a graded exercise test.

Please note that some medicines and medical conditions might affect your maximum heart rate. If you are taking medicines or have a medical condition (such as heart disease, high blood pressure, or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

Target heart rate
You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate. In some cases, your health care provider might decrease your target heart rate zone to begin with 50 percent.

Do not exercise above 85 percent of your maximum heart rate. This increases both cardiovascular and orthopaedic risk and does not add any extra benefit.

Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that match your needs, goals, and physical condition.

When beginning an exercise program, you might need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it.

To find out if you are exercising in your target zone (between 60 percent and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

Age	Target Heart Rate (HR) Zone (60-85%)	Predicted Maximum Heart Rate
20	120-170	200
25	117-166	195
30	114-162	190
35	111-157	185
40	108-153	180
45	105-149	175
50	102-145	170
55	99-140	165
60	96-136	160
65	93-132	155
70	90-128	150
Your actual values	Target HR	Max. HR

Try Aqua Jogging for Non-impact Recovery

Many runners or other athletes suffering with debilitating running injuries want to know what they could do to stay in shape while their ailments healed.

I found this article on active.com:

Nelly Galdindo, Katarina Schmidtova, Kathleen Manning and Cici Ross are just a small sampling of active athletes who have recently been sidelined by a foot surgery, a torn Achilles, chondromalacia, and torn knee cartilage, respectively.

They all have in common a love of running, and are anxiously waiting for their injuries to heal in order to get back into it.

Of primary concern to them all was what they could do to maintain their running conditioning while obeying their doctor's orders to stay off the trails and treadmills.

This running-injury theme must have been in the cards this month, for another reader wrote in with a Makeover suggestion (rather than a question) that addressed this very concern and offered a compelling solution.

Megan Melgaard is a former U.S. National Swim Team member and current triathlon junkie who ended up with a bum knee after a minor freak accident involving a 50-pound weight and the ability to drop it on fragile parts of her anatomy.

Always one to think out of the box, Megan decided to give Aqua-jogging a try, having heard that friend and pro triathlete Bill Schultz came away from a serious injury to win the St. Anthony's triathlon in Florida this year after resorting to the exercise therapy for several months.

"Deep-water running is a super, no-impact cross-training activity for anyone who wants to build or preserve leg strength," Megan says.

"Because it uses the same muscles as running on land, it's especially appealing to runners who are prone to or recovering from shin splints, stress fractures, and hamstring or lower-back injuries."

Aqua-jogging requires little (if any) swimming skill. Most runners who might be uncomfortable in the pool can either jog in waist-deep water or invest in a flotation vest (indeed, such a vest is also recommended for those athletes whose buoyancy may be questionable). An Aqua-Jogger vest can be purchased at almost any fitness-gear retailer.

Megan opts to go sans vest in the deep end, since it is more difficult to keep your head above water without the flotation device. She concentrates on good form and a long stride, but cautions that one can get fatigued quickly:

"Being in the water creates more resistance than running on land, and I can sure feel it in my legs!"

Other than good form (which is essential underwater, or else you end up flailing and tilting uncontrollably), focus on getting your heart rate up by being forceful and fast, yet smooth in your movements.

Mimic the body's running motion on land while you're in the water. Keep your feet flat, as if you are running on the ground, making sure not to pronate or turn your feet outward.

You will realize that while your heart rate escalates, the low-impact nature of the activity should have no painful side effects (however, check with your doctor before attempting to Aqua-jog, as certain knee injuries may require complete immobility in order to heal properly).

Hal Rothman, well-esteemed long-distance running coach and producer of the TV program Saucony Running and Racing, suggested the following workout to Megan in her quest to maintain her running physique while being sidelined in the pool.

Aqua-jogging workout

10 min. warm-up
(light Aqua-jogging in shallow/deep water)

10 x 25's @ 15 secs rest
(in shallow water, alternating high knees and fast feet)

15 x 1:00 (40 secs sprint/jog, 20 secs treading water/rest)

10 min. warm down
(light jogging, shallow water)

Approx. duration: 55 mins.

The main set of 15 x 1:00's is challenging because it follows the theory of incomplete recovery (in that you are still moving during the "down" time rather than completely resting).

If endurance running is your strength, you can opt for a 45-minute session of Aqua-jogging with no rest, increasing and decreasing levels of intensity throughout the workout. Approach the 45 minutes as if it were a typical training run, starting out smooth and picking up the pace to your aerobic threshold capacity for the last 15 minutes before warming down for 5 or 10 minutes.

Shallow-water Aqua-jogging has additional benefits. High knee movements and shallow steps in waist-deep water will increase your foot speed on land while really putting the burn in your quads. Consider wearing a pair of water-shoes (Speedo has a line of "Surfwalkers" and "Aqua Fit Trainers") for traction as well as added protection from sandstone pool bottoms.

"Whatever running one does on land may be adapted to the pool," Megan says. "Degrees of exertion, duration in the water and stride can all be altered based on your ability, endurance, and performance goals."

Done steadily and vigorously, high returns are possible from Aqua-jogging. In one study Megan found that maximal oxygen consumption, lower extremity concentric muscular strength, and endurance in well-trained male runners remained unchanged during a three-week deep-water training program similar to the one outlined above ("Effect of Water Running and Cycling on Maximum Oxygen Consumption and 2-Mile Run Performance," The American Journal of Sports Medicine, vol. 21(1), pp. 41-44, 1993).

Too often, passionate runners and triathletes aren't willing to allow enough time for their injuries to heal properly, which results in more serious disabilities and compounded frustrations later on. It is encouraging to note that Megan is offering a solution that allows runners to continue their training without suffering from the high-impact side effects of the sport.

In the long run (pun intended), Aqua-jogging just might be the compromise between doing nothing and over-training to the point of serious injury.

http://www.howtobefit.com/aqua-jogging-for-recovery.htm

Is Aqua Jogging any Good for “Real” Runners?

Think you can't give up the pavement for the pool? Here are some good tips.

Aqua-jogging or aqua-running is the term used for running in a pool. It can be performed in two ways: feet touching and feet not touching. With the feet touching you will propel yourself across a pool pushing yourself with each stride. The feet not touching approach is done in deep water with a waist float that keeps you bouyant. You run in place. In either approach you can add upper body resistance training too.

Aqua-running is advocated as part of rehabilitation for injured runners. It is also ideal for cross training. So it can be integrated into a full-scale training program. It is running-specific which actually makes it better than all other forms of cross-training. It is also a good exercise during recovery periods such as post-marathons or long racing seasons.

There are benefits and detractions to each approach.

• Both give you relief from running on the hard surfaces (It’s excellent for shin splints, tendonitis, knee, fasciitis and many other lower leg ailments).
• Both provide resistance workouts while doing running specific movements (you run against resistance of the water).
• Excellent workouts can be completed in well under an hour.
• If you use the feet-touching approach no additional equipment is needed (ok, other than the pool).

However they also may not be the greatest cross-training for the following reasons.

• You need a pool! (Ok, if you are creative you might be able to use your local pond.)
• Public pool hours may not be year round or on days that you can make it.
• Though it does strengthen your legs due to resistance it may also make your legs sluggish (it’s neuromuscular training)
• It’s not as satisfying to some runners because you can’t quantify your mileage.
• It’s boring, boring, boring. (Not scientific… it’s my opinion.. some people love it)

So, does aqua-jogging benefit “real” runners or is it just a marketing and flavor-of-the-month workout? Aqua-jogging has been around quite awhile which is good because it has been studied. Researchers in various studies have found that it can “maintain conditioning for up to 8 weeks”. Since studies themselves don’t go on forever researchers cannot advocate beyond what their studies revealed. It is reasonable to extrapolate for everyday purposes that it indeed could be far longer. Integrated with traditional running workouts there is no reason to believe that it wouldn’t work long term.

Olympic level athletes have incorporated aqua-running into recovery & rehabilitation training. I have used it with numerous athletes myself and definitely conclude it will help almost any runner – injured or not. I had one runner who aqua-ran 3 times a week and run on land only once per week over a 2-3 months. We gradually increased runs on land and despite months of away from regular training she was able to race a 5k as fast as she did previous to the layoff. I have another previously injury prone runner who incorporates it into his regular weekly workouts. He has remained injury free for almost two years now.

Here’s how you do a workout. First and foremost it is not a steady state running motion that delivers optimal benefits. You also have to pay attention to your running form. Remember you are training your muscles to move in a specific manner. Though this may be part of your warm-up and cool-down (yes, you need to do that just like you would – or are supposed to do – on dry land) it is not referenced in the research. Interval like sessions are what works best. Any interval session you do at the track you can do in the water. Instead of distance go by time. adn instead of pace go by effort. One minute hard, thirty seconds easy repeated 20 times for a total of 30 minutes is a simple one. With your warm-up and cool-down you have a nifty 40 minute workout. Don’t be limited on your workouts. To keep variety and interest (the one thing that just slays me in aqua running) make your interval training more complex: ladder workouts (2-3 sets of intervals of :30, 1:00, 1:30, 2:00, 1:30, 1:00, :30); pyramid workouts (hard repeats starting at 15 seconds and increasing by 15 seconds on each rep with half as much recovery easy “jogging”; or reverse the sequence); very short very hard intervals (alternate every 10 or 15 seconds).

To fight boredom try to do workouts with a companion or even a group. It’ll be more fun and keep you occupied.

Your effort is your only true gauge since you cannot measure your distance covered. This is one case that your heart rate can be used to be sure you aren’t going too easy. Efforts on the hard intervals should reflect mile pace effort. Remember, since you are “running” against resistance your legs will not move as fast as on solid ground. Again, it is the effort you are gauging. If you were to do just a steady run effort all bets are off as far as benefits go. Aqua-running may help condition a completely non-conditioned person that way but not a reasonably trained athlete.

Posted on 25 September 2007 by Dean Hebert

Try Aquajogging to Boost your Run

I have done many aqua jogging workouts in my years. It started in college when the extra miles caused my flat feet to overcorrect and give me shin splints, which led to stress fractures. Rather than run doubles with the team, I was labeled "fragile" and did my double workout in the pool. We were taught by coach Brian how to check our pulse with our fingers on our wrist to see if we got up our heart rate high enough.

(Yes, you don't need an expensive heart rate moniter, you have a free one called a finger and a wrist!)

Anyways, I'll share some aqua jogging workout ideas for you. You can get a jogger at a sporting store, or at the official website online. Most pools don't have them.

Running and Walking:
Position your body with your head, shoulders, hips, and feet vertically aligned. Using a modified running/marching motion, coordinate your leg and arm movements as in running.

A great article for triathletes who want to incorporate aquajogging: http://www.active.com/triathlon/Articles/A-New-Kind-of-Brick_-Try-Aquajogging-to-Boost-Your-Run.htm

Aquajogging Workout Ideas

Benefits of Aquajogging

Do I have Iliotibial Band Syndrome?

Iliotibial band syndrome (ITB) is an overuse injury which happens to many runners throughout their career. I remember major knee pain at the end of a few of my earlier career marathons, barely making it to the finish line, after the feeling of my knee going out in one of the last miles. This kept me from qualifying for the 2000 Olympic Marathon Trials.

Luckily, I learned that by strengthening my muscles with weight bearing exercises, I was able to outgrow this problem. But running alone doesn't always cut it.

Here is some things I've learned:

What is iliotibial band syndrome?

ITB is an overuse injury to the outside of your leg. The iliotibial band is a ligament that runs from your hip to your shin on the outside of your thigh. The rubbing of this band on the bones on your knee causes friction. Too much friction causes inflammation (nice word for PAIN).

Do you suspect you have ITB ? Test it:
Keep your leg straight and bend it. If you feel pain on the outside of your knee at any point, then you most probably have ITB.

How do you get iliotibial band syndrome?

As mentioned before, ITB is an overuse injury. Common causes of overuse of your iliotibial band are :

• Past due shoes (cough up the money now or you'll spend it in therapies for your injury)
• Hill running
• Too much mileage
• Track workouts in the same direction (stick to the roads when possible!)

How can you prevent iliotibial band syndrome?

Now you know what is causing ITB it is almost too easy to answer the question on how you can prevent it... alright I'll do it for you !
How to prevent iliotibial band syndrome :
• Slow and steady build-up of miles
• Replace your shoes in time
• Avoid too many hills
• Alternate direction of your track workouts

How can you treat iliotibial band syndrome/When you find out you have ITB, how can you treat it ?

• Rest And Ice

Yes, I am sorry, but you will have to give that iliotibial band of yours a bit of a rest. So less or no miles. Icing the painful area will reduce inflammation.

Do not continue your normal running routine. Do not be a hero and ignore the pain. You'll make things worse and run the serious risk of making your ITB a chronic injury. And that's something you really do not want.

• Cross-train

Keep up your fitness level by doing alternative exercise like swimming or pool running. By the way, check out why cross training good for you.

• Find out where you went wrong

Too many hills ? Too much track running in the same direction ? Do you need other shoes or orthotics ? Or do you need to cut back your mileage ?
Be a bit critical here !

• Ease into running

After a (short) rest period, ease into your running again. Take your time to get back to where you were before your injury.

•Protec Iliotibial Band

The Protec Iliotibial Band features a compression pad that supports the iliotibial band.

• Cortisone injection

If rest and ice and the Protec Iliotibial Band don't help, then you might have to get a cortisone injection.

• Surgery

As a totally last option, you can have surgery done. Most runners are not happy with the results of this because it gives them "floppy knees".

I certainly hope you recognise you have ITB in an early stage so that rest, ice and the Protec Iliotibial Band can cure you and you do not have to pursue more rigorous options like injections or surgery.

ITB is a sign you are doing something wrong. So while treating it, think, be critical and realise what it is you could improve about your running.

I hope this section helped you understand that ITB, or in fact, all overuse injuries, need to be taken seriously.

So be wise and only hurt yourself while trying to pronounce iliotibial band syndrome !

Kara Goucher on First Marathons

Kara Goucher chats with the New York Times on marathoning here.

Time to Train for Your First Marathon

Anyone can make time to run their first marathon. You’ve been telling yourself for years that you’re going to do it. This is going to be the year that you finally put foot to pavement. You will run a marathon.

Read the full article here. By Tara Parker-Pope

Girls Gotta Move-Walk to Run Plan

If your excuse not to run is that you’ll run out of steam in 2 minutes, you’ll have to think again. New runners are prone to go out too hard and too fast. The key is to start slow and think long-term.

With this Walk-to-Run plan (below), you’ll do a walk-run combo for 8 weeks, leading up to the day when you can comfortably run 5 miles without stopping. Whatever your goal—working with friends to get up to 10 miles a week or losing 10 pounds in 3 months—remember that walking is an important part of the running experience. It gives your body a chance to recuperate before you expend more energy. And, of course, it gives you more breath to chat and enjoy yourself.

This is an 8-week plan that seamlessly transitions walkers into runners. It combines walk-run intervals, cross-training, and rest days to give your body a break from running. Caveat: To begin this program you should be already exercising three times a week for 30 minutes each. If not, start walking 30 minutes 3 to 4 times a week and work up to 45 to 60 minutes for at least 8 to 10 weeks. Then you can begin running for 1 minute every couple of minutes, until you’re able to run for 4 minutes straight.

Weeks 1 and 2

• 3 times a week for 30 minutes: Run 4 minutes, walk 2 minutes; repeat 5 times
• Do 30 minutes of other exercise on alternate days; rest one day

Week 3

• 3 times a week for 35 minutes: Run 5 minutes, walk 2 minutes; repeat 5 times
• Do 30 minutes of other exercise on alternate days, such as yoga, swimming, weighlifting; rest one day

Weeks 4 and 5

• 3 times a week for 32 minutes: Run 6 minutes, walk 2 minutes; repeat 4 times
• Do 30 minutes of other exercise on alternate days; rest one day

Week 6

• 3 times a week for 36 minutes: run 8 minutes, walk 1 minute; repeat 4 times
• Do 30 minutes of other exercise on alternate days; rest one day

Weeks 7 and 8

• 3 times a week for 33 minutes: run 10 minutes, walk 1 minute; repeat 3 times
• Do 30 minutes of other exercise on alternate days; rest one day

If you want to run a 5K race, add 2 days of rest in week 8 and run continuously for 20 minutes the last training day. Rest one day before the race. Then go for it!

The Couch-to-5K Running Plan

This beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after.

The schedule
Bookmark this page so that you can easily return to check on your progress.

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Marathon Training Plan Advanced Program

The marathon training plan below has been designed with advanced endurance athletes in mind. You'll also find two other programs in this section of the site... one for Beginners and one for Intermediate runners.

This is a very demanding program...

Few have the time or inclination to train to this extreme. If you consider yourself an advanced marathon runner, it's important you meet the following criteria..

• You should have considerable marathon experience and be well used to training for such an event
• You should be currently running 30-40 miles per week, over 5-6 sessions
• Thirdly, you should comfortably be able to run at least 10 miles

If you don't meet one or more of these provisos, seriously consider the beginner or Intermediate marathon training plans.

Finally, this marathon training plan pre-supposes that your are in good health and you've had medical screening before you begin. Please read the disclaimer before you attempt any for of training program.

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Marathon Training Plan Fundamentals

As an experienced distance runner, you'll already be aware of many of the general principles of training AND those unique to marathon training. Below are some of the most important considerations for an advanced marathon training plan. Don't skip them - these are four of the main parameters that let many runners down - preventing them from tapping their full potential come race day...

Over-Training
It's the more experienced athletes that are prone to over-training. They have a greater tolerance to discomfort so they are less likely to adhere to their body's demands for rest. Couple that with a false logic that more training miles equates directly to greater fitness and the result is over-training. One of the biggest mistakes you can make is to perform your long runs at your target race pace. More on this below.

Tapering
If over-training during the plan is a problem, too many miles in the month leading up to the race is perhaps the number one error found in a typical marathon training plan. Aim to reach a peak (in terms of distance) 4 weeks prior to the race itself. Avoid runs longer than 10 miles during this last month - it can take that amount of time for ligaments, tendons and connective tissue etc. to fully recover.

Adequate Variety
The average marathon training plan is very monotonous and uninspiring. Covering 60 plus miles per week, at a continuous pace can quickly lead to mental and physical stagnation. Adding a few tempo runs here and there is not enough. Instead, incorporate interval training, fartlek training, hill climbs and some running-specific strength and power exercises. Not only will they help to keep you mentally fresh, there are sound physiological reasons for perform shorter, more intense training sessions during the week.

Strength Training
So long as it's specific to long distance running, strength conditioning is an important and beneficial adjunct to running sessions. Not only can it improve running gait and economy, strength conditioning can also prevent and reverse the imbalances inherent with any long-term, repetitive training.

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Marathon Training Sessions

The marathon training plan below is made up of six individual sessions. Below is a description of each.

If you have a course set out with distance markers that's fine. Or use a pedometer to log training miles. As an experienced distance runner you should also have an idea of your goal race pace...

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Long Distance Runs
Remember, long runs in this marathon training plan are NOT run at race pace - save that for shorter sessions. There is also one long run per week. "Long" is a relative term and you'll notice that as the plan progresses some shorter runs will be lengthier than your early long runs.

Renowned Marathon coach Hal Higdon, recommends running long runs at a pace 45 to 90 seconds slower per mile than your goal marathon pace.

Here is the format for our Long runs...

• Warm up: 5-10 minutes of slow jogging (these can count towards your mileage)

• Distance: Varies from 10 miles up to 22 miles as program progresses (see chart at bottom of page)

• Intensity: 45-90 seconds below target race pace

• Cool Down: Finish with 10 minutes of brisk walking or slow jogging (these can count as part of your miles)

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Short Runs
Again, the term "short" is relative. It's simply a way to distinguish from the long run. The short run is performed at a comfortable pace - faster than the long run but still below race pace unless otherwise indicated.

Here is the format for our Short runs...

• Warm Up: 5-10 minutes of light jogging

• Duration: 3-10 miles (see chart below)

• Intensity: Moderate - up to race pace where indicated

• Cool down: 5-10 minutes of light jogging followed by stretching exercises

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Fartlek Runs
These are shorter sessions made up of jogging, walking and some fast running. Along with Interval Training and Hill Climbs, Fartlek training will help to improve lactate tolerance and in some cases VO2max. These are the sessions performed at or above race pace.

Here is the format for our Fartlek sessions...

• Warm Up with 5-10 minutes of light jogging

• Run for 4 minutes, jog slowly/walk for 1 minute. This is one cycle

• Repeat over the prescribed amount of distance (see chart at bottom).

• On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs

• Cool down for 5-10 minutes of light jogging followed by stretching to all major muscle groups

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Interval Runs
No doubt you are familiar with the concept of interval training. For the uninitiated, it's simply bouts of intense activity separated with short, active rest periods. Using this approach you can exercise at a higher intensity without fatiguing.

An example might consist of 4 lots of 800m ran at faster than target race pace, interspersed with 2-3 minutes (or 400m) of slow jogging.

Here is the format for our Interval sessions...

• Warm Up: 5-10 minutes of light jogging

• Duration: varies (see chart below)

• Intensity: Moderate-Intense. 800m runs are faster than target marathon pace

• Cool down: 5-10 minutes of light jogging followed by stretching to all major muscle groups

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Hill Climbs
This is very similar to interval training session. Hill running provides additional resistance and offers a nice change of pace to flat running. It's beneficial even if your marathon is flat. Find a hill roughly 400m long. If it's longer then simply run 400m before turning round.

The format is the same also for interval training only with 400m splits rather than 800m. Be sure to get your rest between each hill climb as you jog slowly back down to the start.

Here is the format for our Hill Climb sessions...

• Warm Up: 5-10 minutes of light jogging

• Duration: varies (see chart below)

• Intensity: Intense. Each 400m interval should be run quickly - a level 7 or 8 out of 10

• Cool down: 5-10 minutes of light jogging followed bystretching to all major muscle groups

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Strength Sessions
The advanced marathon training plan starts with 6 weeks of strength training 2days per week. Two sessions are scheduled in while weekly mileage is still relatively low. This 6week period will allow you to form a solid base of strength on which more sport-specific strength can be built.

As the program progresses the number of strength sessions reduces - particularly on weeks following near-marathon length runs. Important note: If you are particularly sore or fatigued going into a strength session - miss it out. If your muscles haven't fully recovered from a strenuous run, a weights session will be more detrimental than it will beneficial.

Stick also to full body, compound exercises. This is more specific to running than isolating body parts as bodybuilders do. Circuit training is an excellent format to follow. Just be sure to use lighter weights and higher numbers of repetitions (20+ reps).

• Box Step with Knee Drive: 2-3sets x 15reps (each leg)

• Bench Dips: 2-3sets x 15-20reps

• Dumbbell lunges: 2-3sets x 15reps (each leg)

• Oblique crunches: 3sets x 20reps

• Squat to presses: 2-3sets x 15reps

• Push-ups: 2-3 sets x 15-20reps

• One leg squats: 2-3 sets x 15reps (each leg)

• Supermans: 3sets x 20reps

• Cool down: 5-10 minutes of light jogging/walking and plenty of stretching

For descriptions on how to perform these exercises, see this list of circuit training exercises.

As the marathon training plan progresses (and after the initial 6week base period), you can add in some explosive movements such as single leg hops, bounding and other plyometric exercises.

Don't go overboard on these though - although they are not physically exhausting, too many ground contacts can lead to severe muscle soreness and even stress injuries.

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Rest Day
There's only one but it's crucial. In fact you could argue it's the most important day in the marathon training plan.

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Marathon Training Plan

Here is the full 18-week Advanced marathon training plan.

You can re-arrange days to fit your schedule - just be sure to allow adequate recovery following those 18-20 milers!

This is an example of a simple periodized marathon training plan - nothing overly complicated because it doesn't need to be.

While there ARE guidelines to follow, there is no exacting scientific formula. The best approach is to listen to your body...

An objective way to do this is to take your pulse first thing every morning before you step out of bed. It might average say 50 beats per minute at this time. If on any particular morning it is 60bpm or higher, that can be an early indication that you are overstretched and need additional time to recover. Take the day off or do some gentle cross-training.

Marathon Training Program Intermediate Plan

This marathon training program is designed for the intermediate endurance athlete. The other two training schedules are for Beginners and Advanced distance runners.

If you decide to follow a program like this, how do you know if you fall into the "intermediate" class?

Firstly, uou should also have either marathon or half-marathon experience.

Secondly you should be running 3-5 days per week covering 20-25 miles.

Thirdly, you should be able to comfortably run 8 miles.

If you're not running these kinds of distances at the moment, considering the beginner marathon training program.

Even if you're fit - you play another sport competitively, or go to the gym every day for example - you should still class yourself as a beginner.

It's easy to let pride and competitiveness persuade you into avoiding anything labelled as beginner - especially if you're in good shape. But marathon training is unique. It takes time to build a tolerance for long distance running and building up the miles has to be a gradual process.

This marathon training program also assumes you are in good health and you've had medical screening before you begin. At this point, please read the disclaimer.

Keeping that in mind, let's lay some important foundations before moving on to the marathon training program...

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Foundations of a Marathon Training Program

There are many principles of training - some unique to marathon training. You're probably already aware of at least some. Here are few key considerations we need to take into account to build an effective marathon training program

Over-Training
The fitter and more capable an athlete becomes, the more likely he or she is to over-train. The false logic goes that because they are fitter, their bodies can cope with greater and greater demands, more and more miles. But in actual fact, as mileage increases, the longer the body needs to recover - even for experienced athletes. And because the speed and intensity of each run increases this doubles the importance of adequate rest.

Avoid performing long runs at race pace. Leave this for shorter, more intense sessions.

Periodization
Periodization is the preferred method for designing any kind of intense training schedule. Quite simply it means to break the overall plan into smaller cycles or chunks, each with their own specific outcome.

The opposite - a progressive marathon training program would simply have you run more and more miles at a faster and faster pace indefinitely. Instead by breaking the plan up into smaller periods or cycles, training intensity and volume looks like a series of peaks and troughs...

Adjusting Training Load
To expand on our explanation of periodization - week 1 of the program might start relatively easily, gradually increasing at week 2 and week 3, then week 4 sees a decrease in training volume before stepping it up again in week 5 and week 6. These 6 weeks could be classed as one cycle. To take it step further, each week (a mini cycle) would also vary intensity and volume. This approach is one of the best methods for avoiding over-training.

Tapering
Closely related to the above two points is tapering. This is simply a planned reduction in training volume and intensity as the weeks and days draw closer to the actual marathon. Even for many experienced runners, tapering equates to a day's rest before the 26 mile run. That's not enough - not if you're run a 20-miler within the last week. In fact, as you'll see below running distances close to marathon length less than 3 weeks before the race can be disastrous. It can take that amount of time to fully recover.

Aim to peak (in terms of training miles) 4 weeks before the race. Avoid runs of more than 10 miles during this time.

Hitting the wall
You've heard the phrase, you may have even experienced those energy-sapping effects 18 miles in affectionately known as "hitting the wall". The weak legs, light-headedness and strong urge to stop are caused by a depletion of glycogen (carbohydrate stores) and an almost complete reliance on fat for fuel. While fat can power a runner for days in theory, it can't maintain the same speed and intensity as carbohydrate. Couple that with dehydration and it can bring you to a sudden and grinding halt. Fortunately, there is an effective weapon against the wall...

Nutrition
Understanding how nutritional status affects the body during exercise is something you would also benefit greatly from. And it's not just about race day. Eating the right foods at the right time, before during and after long training sessions will compound to make your overall marathon training program that much more effective. We'll look at nutrition for endurance athletes in detail in a separate article.

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Marathon Training Program Sessions

The marathon training program below is made up of six individual sessions. Below is a description of each. To keep track of the miles you're covering in training, a pedometer is a good investment. You can get them combined with heart rate monitoring if this is something you want to do...

You can get pedometers at most sporting good stores or the likes of Wal-Mart. Be sure to shop around and don't pay the earth!

You should also have an idea of your target race pace...

If your goal is to run a 4:00 (4 hours), then race pace will average a little under 9:10 (9mins 10 secs) per mile. Setting a target time and race pace is something you can only really do if you have previous marathon experience.

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Long Distance Runs
All three marathon training programs, from beginner to advanced, incorporate only one long run per week (of course "long" varies with program to program). And this is enough. It takes longer than most runners realise to fully recuperate from a long distance run.

The long run is also performed at a comfortable pace NOT your anticipated race pace. The shorter runs during the week will be faster and are designed to increase cardio-respiratory fitness parameters such as lactate threshold and perhaps even VO2max.

completing the miles in the long distance run is more important than how quickly you complete them. Start at a pace you can maintain until the end. are completely acceptable and encouraged during this session. At an intermediate level try to keep walking breaks structured and scheduled rather than 'as and when'. Two good examples are a 1 minute walk every 10 minutes or 1 minute walk every mile.

Here is the format for our Long runs...

• Warm up: 5-10 minutes of slow jogging (these can count towards your mileage)

• Distance: Varies from 10 miles up to 20 miles as program progresses (see chart at bottom of page)

• Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5-6 on the jog and 3 on the walk breaks

• Cool Down: Finish with 10 minutes of brisk walking or slow jogging (these can count as part of your miles)

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Recovery Session
The day following your long run you may experience DOMS (delayed onset muscle soreness). Rather than resting completely on this day, it will aid recovery if you do some light cross training...

Recovery training can help to remove waste products like lactic acid that has pooled in the muscles and can also help to alleviate muscle soreness. This is not the time to try and improve your level of fitness. The ONLY goal is recovery - it's just that active recovery is more beneficial than bed rest! The form of exercise you choose should not be physically taxing. On a scale of 1 to 10

Cross-training such as swimming, cycling, the elliptical trainer at the gym or even brisk walking is more suitable than jogging.

Here is the format for our Recovery sessions...

• Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

• Time: 30 minutes

• Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 4 to 5

• Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc) and plenty of stretching

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Short Distance Runs
The shorter runs are completed at a faster pace than the longer runs but are still comparatively easy. You'll notice from the chart below that the distance of these "short runs" actually builds up to what, at the start of the program, was considered a long run. So remeber that the term "short" is relative and is simply a way to distinguish from the long run.

Here is the format for our Short runs...

• Warm Up: 5-10 minutes of light jogging

• Duration: 3-10 miles (see chart below)

• Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7

• Cool down: 5-10 minutes of light jogging and plenty of stretching

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Interval Runs
Interval runs are more intense sessions of the marathon training program and are completed above race pace. If you are unfamiliar with interval training, it simply means to break a distance up into smaller distances, completing them at a quicker pace with rest interval in between.

An example might be to run 4 lots of 800m at faster than your target marathon pace, with a 2-3 minute (or 400m) light jog/walk between.

Here is the format for our Interval runs...

• Warm Up: 5-10 minutes of light jogging

• Duration: varies (see chart below)

• Intensity: Moderate-Intense. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 7-8 for the runs

• Cool down: 5-10 minutes of light jogging and plenty of stretching

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Strength Sessions
If you have time and the facilities available, some strength training exercises can be highly beneficial to your overall marathon training program. Strength sessions are scheduled to follow a short, lower intensity run. One session per week is enough at this level, two at the most on low volume weeks.

Circuit training is an excellent format to follow. Just be sure to use lighter weights and higher numbers of repetitions (20+ reps).

Full body exercises are much more appropriate than isolating body parts. Keep to exercises such as one leg squats, lunges, squat to presses, push-ups, chins, bench dips etc.

Here is a sample routine you can complete immediately following one of the short run sessions...

• Box Step with Knee Drive: 2-3sets x 15reps (each leg)

• Bench Dips: 2-3sets x 15-20reps

• Dumbbell lunges: 2-3sets x 15reps (each leg)

• Oblique crunches: 3sets x 20reps

• Squat to presses: 2-3sets x 15reps

• Push-ups: 2-3 sets x 15-20reps

• One leg squats: 2-3 sets x 15reps (each leg)

• Supermans: 3sets x 20reps

• Cool down: 5-10 minutes of light jogging/walking and plenty of stretching

If you're not sure how to perform these exercises, Click here for descriptions of the above exercises.

The last few reps of each set should be taxing. You shouldn't be able to perform many more than the prescribed amount. As each exercise becomes easier you can add extra weight or resistance - just avoid lifting loads so heavy that you can perform less than 15 reps.

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Rest Days
Finally, THE most important day of the week! Rest days are every bit as integral to overall marathon training program as long runs for example. Take the day off completely - no exercise - no digging the garden or building an extension. Just rest!

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Marathon Training Program

Here is the complete intermediate marathon training program.

It's based on a 6-day week, which may be difficult for some people to commit to.

If that's the case, factor in an extra rest day, perhaps instead of the recovery day. The long run is planned for a Sunday with a rest day Friday and recovery Monday. You could easily rearrange this to fit in with your own schedule.

Notice from the chart above how the distances vary and taper off 3 weeks before the race?

This is an example of a simple periodized marathon training program - nothing too complicated because it doesn't need to be.

You can adjust these peaks and troughs in intensity. There is no perfect scientific formula. The best approach is to listen to your body...

One way many athlete do this is to take their pulse first thing every morning before the step out of bed. On average their pulse might be 50 beats per minute at this time. If on any particular morning it is 60bpm or higher, that can be an early indication that the body is overstretched and needs more time to recover. Take the day off or do some gentle cross-training.