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What type of training sessions will take the longest time to adapt too? |
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Written by Marathon Guru
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Wednesday, 23 May 2012 04:45 |
 For those people who find themselves new to running or in a new group, there is definitely going to be a learning curve. You will learn that some workouts that seem tough early on, will respond quickly for your body and others that seem easy, will start to wear on you as time goes on.
Many people will argue about which type of training is the hardest to adapt to. Some think that interval workouts are hardest and they would be correct in saying that interval workouts are very difficult, however the body actually absorbs interval workouts faster than any other type of workout. You can get a great amount of benefit from just a few interval workouts which means your body is responding in a dramatic way to this training but that improvement curve only goes on for so long. Really intense interval training can only be tolerated (even in top tier athletes) for a month or so and after that you plateau and start to feel stale and overtrained.
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Recovery after a marathon. |
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Written by Tara Diversi
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Friday, 18 May 2012 02:30 |
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 In 2011 I ran my first marathon. It was The Blackmores Sydney Running Festival Marathon, and it was on the 18th of September. I wasn’t training for the Sydney marathon, my goal was the New York Marathon on the 6th of November. I knew that to be able to back up for another marathon in 6 weeks, I had to make sure I did everything right that was in my control – nutrition was one of those things.
As a sports dietitian we know that nutrition after a marathon is important, but the difference between my recovery from the Sydney marathon and the New York marathon only makes my future nutrition post marathon more important.
Granted, my poor recovery from the New York marathon may have been due to the fact that I wasn’t really trained to run two marathons in six weeks, but my recovery nutrition wasn’t a focus, where for Sydney it was. If you ran in The Sydney Running Festival, you will know it was a hot day. On hot days, recovery nutrition is even more important.
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If you have a labour intensive job, should training take a different approach? |
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Written by Marathon Guru
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Wednesday, 09 May 2012 20:13 |
 Being a runner and not having a job is not a reality for most of us and so the balance of work and training is a question we wrestle with every single day. Some people are lucky enough to have an office job where they get to sit in an air conditioned office and sit for most of the day but for those that do not have this luxury it means you have to get extra creative in order to get the most out your training.
The best thing to do is to get your session out of the way in the morning before work. If you can do that, then you do not have it hanging over your head for the rest of the day which means you can put the rest of your energy into your job. This takes a little extra discipline to wake up earlier but it helps alot and removes many excuses that people come up with at the end of a long/ hard day on their feet.
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Last Updated on Wednesday, 09 May 2012 20:20 |
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Carbohydrate in your marathon |
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Written by Tara Diversi
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Wednesday, 02 May 2012 11:39 |
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 If you have been training for a marathon, you probably realize that carbohydrate is important to enhance your performance whether you’re aiming to run a personal best, or you are aiming to finish as easily as possible. So, how much should you be having in the marathon? As a general rule, you should aim for between 30 and 60 grams of carbohydrate per hour of running. You can run a 10km with minimum fuelling, but this doesn’t mean you should to the same in a marathon. You should fuel early, as it is difficult to replace fuel after you have depleted your stores.
When you’re running the best fuel to take is one that is easily digested. The longer your run, the less your gastrointestinal system works at breaking down food. For this reason choose drinks and food that are low in fibre.
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Last Updated on Wednesday, 02 May 2012 12:02 |
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Marathon Library
When heading into a race it is a good idea to know what the course is expected to be like beforehand so that you can practice running on that particular surface. Many times there are rules that guide what type of races must have what percentage of a certain type of surface to be technically called a particular type of race. Track racing is a given but for instance most cross country races must be run on courses with 80% or higher amounts of dirt/grass/gravel paths. The same thing applies to trail and mountain races but what about city marathons? Well if the race is older, there should be a course map from previous years that will give you a good idea of what to expect with percentage of any gradients, the amount of turns on the course and also whether it is on roads, footpaths or even cobblestone roads. If that is not available, then you can contact the race director to find out what the course looks like. Even if the course is not yet finalized, you would expect the director to have some idea.
