Marathon training diary no5: training tips

I've done marathons before, one in 1999 and one in 2000. I put lots of effort in before the races but there wasn't much thought behind my preperation; and there was certainly no science. Seven years later I like to think that I am also seven years smarter.

My approach to marathon running in the early days was to run slightly further every week until I was within spitting distance of 26.2 miles. I think I ran about 22miles a couple of weeks before the event then gradually eased off, quit the booze, and went all monastic.

This approach does build stamina and it certainly has the effect of prepairing you mentally to get round the course. The problem lies in the physical, mental and emotional fatigue which piles up over the months of training. It becomes harder and harder to get out of the chair, injuries seem to be a constant problem and lifting the pace seems very difficult.

Here are my tips for more enjoyable training

Join a running club
Most urban areas have a nice approachable road running club. If you can run 9min 30sec miles you can almost certainly find a good enjoyable group to run with.

Find yourself a training partner (or partners)
It could be a friend or a colleague at work or a family member. It doesn't have to be an exclusive relationship but a regular running buddy will make your runs a pleasure. Try and help your partner rather than push them (I think this probably applies particularly to men). Even if they seem a bit too slow or a bit too fast on any given mile you'll inevitably run faster together.

Mix it up a bit
Simply running at a flat pace for a long time can prepare you to 'endure' in a race but it is no fun. Choose different routes. Do some run/walk or slow/fast intervals. Try hill training; jogging down a hill at a comfortable pace then racing up it for 90 seconds as fast as possible.

Have a chat
Train at a pace where you can maintain a (slightly breathless) conversation. Save the red faced gasping for your interval sessions.

Use a schedule
Runnersworld and loads of other sites have useful schedules with lots of variety. It is fun to track your progress against where you want to be.

Remember to stretch
The jury is out on pre-exercise stretching. I do a little gentle stretching before I run but it is of disputed value. Stretching afterwards (quads, achilles, back and hamstrings) is really helping me. Don't bounce on your tendon; just stretch and hold for 30 seconds or so in each position.

Cross train
A little cycling or swimming can balance out your running training and improve your endurance. Remember though; swimming and cycling use very different muscles and you can't prepare for a marathon unless you do the miles.

Use a treadmill
Everyone knows that treadmills are boring but they can be an excellent way of doing interval training. On the road you can lie to yourself about speed and distance. There is no hiding from the numbers on a treadmill.

Try racing
Entering a 10km race or a half marathon is a great experience in itself; it gives you an idea of how athletics events work and it will give you a little push to try harder.

Don't worry about your times: you are already a demigod
There are those of us who try to run marathons and then there are those who don't. However slow you are, if you try, you have more in common with the great champions than you do with the couch potatoes.