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Patience is the golden word when looking for a PB !
The A- Z Short guide to running a Great Marathon !
December 30 days challenge – Challenge your body and mind!
20 Top tips to get you thinking and planning for a great run !
- 1. Decide realistically which race you are aiming for, if you can currently run between 15/20km as a long run then you have time to get set for full marathon and to run it well. If less then please opt for 10/21km
- 2. Shoes – make sure that your tyres are good and fit for the task ahead, avoid very light shoes, they are for racing and if possible keep 2 pairs in good shape at any one time, incase one pair gets wet or spoiled.
- 3. Long runs – the foundation of a good full marathon … you have time to get in a good 9/10 long runs between now and the race so make the best of it will bring your pb closer!
- 4. Hydration is always important, we are not camels, make sure that you are consuming 3 to 4 liters a day of water or sports mix and on longer training days it might be more!
- 5. Diet – Marathon preparation time is not the right time to go on a crash diet but it is a good time to pay attention to what you are eating and in the course of the 12 weeks for sure you are likely to shed a few unwanted kgs.
- 6. Time trials – set aside a few days in the next 12 weeks to test yourself over 10/21km it will give you an idea if your training is on track ideally a 21 4 weeks before the full and 10km 1 or 2 weeks before the big day.
- 7. A strong core will keep your running posture good even when you get tired so try to allow 3 x 30 mins each week for a good core workout.
- 8. Mental preparation is also good positive reinforcement of the work you are doing, make sure that you take a positive outlook to your long runs, please do not run them too fast, an AHR of under 150 is ideal on most LSD’s.
- 9. Set yourself a realistic goal a target time that is do-able but a little bit testing to make sure that you really prepare to your best ability.
- 10. On days when you are doing speedwork, whether hill reps/ fartlek or tempo make sure that you have a good warm up and cool down …this will reduce the risk of injuries.
- 11. Massage – Go on! treat yourself to a massage each month to freshen your body and take one 3 to 4 days before the race to make sure your body is in A1 condition.
- 12. Time management – so many people sign up for a marathon without really thinking about how much time it needs, so make extra effort to ensure that you have sufficient time to do your training sessions properly without rushing or neglecting cool downs, Also helps to avoid tight muscles and even pulls.
- 13. Training venues – try to avoid running on hard surfaces too much, aim to do at least 50% of your preparation on grass/mud or a running track be kind to your legs and back.
- 14. Run at your own pace and keep in correct heart rate zones … don’t try to race your friends in training unless it’s a specified session
- 15. Cross training is great a cycle session or swim once a week is very beneficial and takes the strain off the body a little … it works trust me I have tried it many times.
- 16. Charity – make a change to those less fortunate and get your friends and relatives to sponsor you to run it’s a great motivation knowing that your sweat can be helping others.
- 17. Avoid injury – take your time, always stretch before and after runs and if you get some small niggles get out the ice pack if it gets worse see your physio please don’t ignore it as it might just get worse.
- 18. Sleep and rest – you will need more and its when your body gets maximum recovery so try to get 7/8 hours of sleep every night.
- 19. Consider your family ! If you are going to be out most days training make sure to give your family some nice treats so that they do not become negative about your running alternatively get them to join you even if only for warm ups and stretching they will then also get some good health benefits.
- 20. Last but not least – Get a great training program to help you to run a great race in ANDM Running4Health prides itself on individual plans for running a great race inbox me on +254703725928 whatsapp for a chat.
Avoid Injury and grab PB's
Biggest keys to avoiding injury and over tired muscles ....... Its not that difficult ! Most injuries in recreational running come from insufficient preparation for hard training sessions ! I lose count on the number of times ''new mombers'' have joined us at Running4Health with a background of missed training and races due to injury , normally lower leg issues . So here are my top 12 tips that if adopted i promise you will mean less missed runs and more PB's- Select a suitable running surface for your hard/speed runs , if not on a running track mud roads or grass are preferable to tarmac roads !
- Be well hydrated before, during and after runs .... well hydrated muscles mean happy healthy muscles and muscles that recover faster from hard Hechmann Running
- Wear the best shoes for you ...not the fastest on the market that are designed for lightweight very fast Elite Lakecity Runners Club
- Adopt a comprehensive warm up for your hard sessions including slow jog , good stretch and drills/strides before you start your Tempo or Intervals
- Cooling down is also important , i dont wanna hear that warm up was missed or shortend as you didnt have enough time - become a better time manager !
- If your very tired do an easy run or have a rest day ...dont over stress tired muscles
- warm up and cool down at a slow and relaxed rhythmic speed.
- Carry a carb/protein snack/meal to eat within 45 mins of finishing your session ( egg roles or chicken sandwiches are ideal) .
- Do not run back to back speed sessions always take an easy run or rest day after hard work ... better to be active and you might swim or cycle if too tired to run
- If you have a niggle in calf/hamstring/achilles ... treat it first with ice and if that doesnt work see a physio or get a good sports massage ...DO NOT TRY to run speed sessions with niggles !
- Check your Vit D / B12 and Hemoglobin levels on a regular basis ( min every 6 months) a huge % of Afro/Asian runners suffer deficiencies in these areas and this slows down recovery and can lead illness related to over training.
Apollo Tyres New Delhi Marathon 2024 – Blog 3
Be seen , be bright , keep safe ! Happy New Year Preparing for a marathon in winter time is nice as you are avoiding very hot and tough weather especially on long runs …. But it also has its hazards and its important that we runners and cyclists pay attention to safety and not assume that all road users are going to see us ! So here are some top tips to help avoid dangers and to be safe when running in Winter ! 1. Be seen be safe , always wear light coloured clothing with luminous tags that will be seen be other road users . I get shocked at times when I see influencers online talking of runs in poor visibility and wearing black clothing ! 2. Several thin layers will keep you warmer than a thick coat as the air between layers will keep warm and wick away sweat . 3. Wear a luminous vest over your running jacket and bright coloured hat and gloves 4. A head/arm torch is a good investment and should always be worn when running in darkness or mist and fog 5. Try to run in daylight hours when possible 6. Run most of your miles on mud roads and tracks as there are less hazards and always run in opposite direction to oncoming vehicles ( for most of us traffic is on left so we should run on right) 7. Avoid wearing headphones when running on roads , even the most modern ones do not give you 100% hearing and for a few hours I’m sure your life is more important than a few songs , if running on trails or parks they are ok but at low volume. 8. For ladies especially avoid headphones so you can be aware of people approaching you. 9. Do not use your phone or take calls as you might get distracted from dangers … if you must take or make a call, stop and take a break while chatting on phone. 10. Always warm up properly as in winter it takes longer to get muscles activated and you don’t want to pick up an injury when building up for your marathon ! 11. Never assume that a vehicle driver has seen you when trying to cross a busy road … always make sure there is plenty of time to cross. 12. When running on roads in poor visibility run single file so as not to take up too much road space , some drivers are less than careful where runners and cyclists are concerned. This is just a short list but hopefully it will help you to keep safe when preparing for your races … Keep safe, have fun and love your running Ian Dexter Ladbrooke - Running4Health ( +254 703725928 whatsapp)
Blog 3 of NDM 2024 - Game Face !
So with just 5 weeks to go untill the marathon its now time to work on your game face , realistically 2.5 big weeks of training then taper so we need in next 2 weeks to hit your longest training run for this years marathon and for the FULL guys it should be 38/45 km at a gentle pace ( HR 140) … AND for HALF 18/24KM.
The more experienced you are the longer you will feel the confidence to go that extra mile and give your race a last lap boost !
Game face - Do not be like a sheep and follow aimlessly what others are doing or get dragged into allowing your long runs to be like races …SAVE YOUR ENERGY ! …im sure that your coach will have you doing 16/21km race pace practice at some point if he/she feels you need to boost your speed endurance , for example if you are planning FULL in NDM then run Indore 21 as a war up … just a thought … it will do wonders for your confidence …..
Those who ran TMM today and are aiming to double up at NDM ….. please read the next point very carefully and trust the process , it works from beginers upto world class elites !
So todays tip is very relevant for those who ran today in TMM live or virtual and that are planning to run 21km in Indore or run NDM .... you WILL NOT MAKE MUCH IN WAY OF FITNESS GAINS IN 2/4 WEEKS AND YOUR BODY NEEDS TO RECOVER FROM THE HILLS AND HEAT OF TMM ! So this week suggest following actions .... tomorrow walk easy 45/60 mins tues rest and get a good massage or ice bath , wed easy 6/8km run ...thur rest or swim frid easy 8/10km run Sat rest or cycle one hour ...Sunday LSD 16KM with max HR of 125/130 !! Try it and thank me later ;)
That’s it for now …. a couple of vital points made here and if you follow my advice you will im sure be smiling broadly with new PB’s in just a few weeks time :)
Coach Ian Dexter / R4H 21/1/24
Blog 5 - 2 weeks to Race day
A few does and don’ts for the remaining days ! And seriously many of us have made some of these common errors and waved good bye to a New PB !Does :
1. Try out your race day kit and shoes - this is latest time to try to bring in a new pair of shoes , any later and you wont be feeling comfortable
2.Make sure you book a pre-race massage for 4/5 days before the Marathon
3.Familiarise yourself with the race venue and your route to and from your lodgings , beware of last minute road closures that could leave you stranded on race day - it has happened a lot
4.Try to take extra rest even as far as 2 weeks before a few extra hours of sleep can be most worthwhile
5. Focus on your race plan - if your going to use one o the provided pacers chat to them and make sure that their plan is logical and capable of bringing you home on time
6.Keep to coaches plan
Don’ts
1.Buy new shoes and gear and leave it till race day to try them out
2.Not add extra miles , what you have done we hope is enough and trying to add more in last 2 weeks is a big NO NO
3.Try to run too fast on your training runs , as your tapering you will be feeling fit and fast …. save it for race day.
4.Do not run if you are injured or sick - there is always another race …HEALTH FIRST
5.Leave it to the last minute to travel on race day , there will be traffic jams near the venue and you might not be able to park close to the stadium - leave enough time !
6.Don’t worry about maybe gaining 1/2 kgs in race week as you carbo load… this wil get burned off in the first half of the race and the extra weight is carrying more lovely fuel to help you reach the line in record time !
There you go guys …Im looking forward to meet many of you at the event and the expo
Keep safe and keep positive ….. PB’s are coming :)
Ian Dexter Ladbrooke - Running4Health
Hydration Strategy For A Full Marathon
Running a full marathon requires a detailed fuelling plan that ensures to keep you hydrated as well as fuelled with carbs throughout the run, so that you can achieve optimal performance in your race. Your energy gel consumption must be equally distributed over the distance of 42.2 km and your hydration consumption must be a constant inflow to keep your body in a perpetually fuelled state.
10 mins before the start: Consume the first Enerjiva Energy gel before the start of the race for initial energy.
During the Race:
0-2 km: Drink water at the first aid station.
2-9 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
9 km: Consume the second Enerjiva Energy gel.
9-17 km: Drink 100-200 ml Enerjiva Orange at aid stations.
17 km: Consume the third Enerjiva Energy gel.
17-24 km: Drink Water at the aid stations.
24 km: Consume the fourth Enerjiva Energy gel.
24-30 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
30 km: Consume the fifth Enerjiva Energy gel.
30-36 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
36 km: Consume the final Enerjiva Energy gel.
36-42.2 km: Finish the race, drinking water at the last aid station.
By following this kilometer-wise plan, you can ensure that you consume Enerjiva Energy gels at the specified intervals for sustained energy and hydration. Additionally, alternating between water and Enerjiva Orange at the aid stations helps maintain hydration and electrolyte balance throughout the race. As always, it's essential for you to practice this nutrition and hydration strategy during training to optimize performance on race day.
Hydration Strategy For A Half Marathon
Running a half marathon requires a detailed fuelling plan that ensures to keep you hydrated as well as fuelled with carbs throughout the run, so that you can achieve optimal performance in your race. Your energy gel consumption must be equally distributed over the distance of 21.1 km and your hydration consumption must be a constant inflow to keep your body in a perpetually fuelled state.
10 mins before the start: Consume the first Enerjiva Energy gel before the start of the race for initial energy.
During the Race:
2-4 km: Drink water at the aid station.
4-6 km: Drink 100-200 ml Enerjiva Orange at the aid station.
6-8 km: Drink water at the aid station.
8 km: Consume the second Enerjiva Energy gel.
8-10 km: Drink 100-200 ml Enerjiva Orange at the aid station.
10-12 km: Drink water at the aid station.
12-14 km: Drink 100-200 ml Enerjiva Orange at the aid station.
14-15 km: Drink sports drink at the next aid station.
15 km: Consume the third Enerjiva Energy gel.
15-17 km: Drink 100-200 ml Enerjiva Orange at the aid station.
17-19 km: Drink 100-200 ml Enerjiva Orange at the aid station.
19-21.1 km: Finish the race.
By following this kilometer-wise plan, you can ensure that you consume Enerjiva Energy gels at the specified intervals for sustained energy and hydration. Additionally, alternating between water and Enerjiva Orange at the aid stations helps maintain hydration and electrolyte balance throughout the race. As always, it's essential for you to practice this nutrition and hydration strategy during training to optimize performance on race day.
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Blog 1/25 NDM
Guys starting to have Apollo NDM thoughts in your minds.
Here are some tips to get you started, we will be doing a monthly blog from now until the event!
1. Training is not racing so unless your coach tells you to go 100% once in a while.
2. If you are doing intervals or fartlek try to run even pace on your hard work or even finish a little faster, running first reps like you are on fire is worth nothing if you end up on your knees.
3. Heart rate is a great way to regulate your speedwork and your recovery!
4. a good way to run a tempo is to use an out-and-back course where you can regulate your pace and hit the target.
5. Always make sure you are well hydrated and have some food in your stomach before hard sessions running on empty early morning is not healthy.
6. warm up and cool down is just as important as the hard work as it protects you against possible muscle pulls and reduces lactic and tiredness and promotes a faster recovery - NO SHORT CUTS!
Adapt these small points and I'm sure you will see the benefits Coach Ian - Running4Health
Run slow - Race FASTER !
I hear you say coach must have gone mad …. but hey , have a read and try it out and if your not running PB’s within a few weeks you can call me worse !If you study the way East Africans train you will understand , I have coached Kenyans now for almost 30 years so I do know what I’m talking about ;)
How many of us go out of the door and start running immediately and even look at our watch after a km and think go faster ! …Most of u are or have been guilty of this im very sure …… WARM UP !
Most running injuries come back to a few simple things :
1.Lack of proper warm up
2.Impatience
3.Wearing race shoes for training
4.Running too much on hard surfaces
5.Running outside your normal range
6.Poor hydration/rehydration !
So when we look at easy/recovery runs , they should be at what we call conversational pace , a pace where you can have full conversations with your running partners without gasping for breath , if your running alone try singing as you run… same thing applies.
You should also do stretching before and after all runs , not just hard efforts !
Heart rate for easy runs as a rule of thumb would be around 140 or just under that !
Run easy - Race fast !
Long runs - unless a specific test/trial
Same rules apply as for recovery/easy runs .. .with a little more emphasis on hydration , try to drink 200ml every 25/30 mins .
Conversational pace again …. as you get more tired HR will go up a bit so try to keep your Average Heart rate under 150 .
Speedwork/Tempo runs
Warm up and cool down even more important … on warm up keep the AHR to under 140. Then you can do some faster strides , eg. 80 meters fast , walk back to start and repeat 4-6 times , this will elevate your HR a little o that when you start running fast your reasonably comfortable. Age/fitness/weight will all have a bearing on your pace during the speed session but an AHR of between 160/180 would cover most regular runners .
Cool down would be a slow jog/fast walk for 15/20 minutes to flush out lactic acid from the muscles and to ease out the tiredness . Continue to rehydrate as you cool down and have a carb/protien snack within 45 mins of finishing your session as this will refuel and help to mend any small muscle pains that result from the fast running . This refuelling/hydration applies to all runs , especially speed and long ones.
So as you can see , when a little care and attention is given to the speed and effort levels , you will have more energy , you will recover faster from hard work and long runs… and Hey Presto … PB’s will flow :)
You would be amazed at how slowly the worlds top runners do their easy runs , 5/6 mins per km when they race at 3 mins or faster per km !! If its good enough for them , then why not for us ?
Please try to apply these simple idea’s to your training , im 100% sure that you will be seeing a new dimension in your running very soon.
Cheers and Happy Running
Coach Ian Dexter Ladbrooke - Running4Health ( +254 703725928 Whatsapp)
This is pollution of the highest level and its not so healthy to try to do hard training sessions in it
So what can we do ?... A little creativity goes a long wayOne of my clients noticed the other day that running in this smog can raise the AHR by 10/12 beats compared to normal air , true , as you are not getting enough oxygen the heart and lungs have to work harder to create the same levels of energy !
My short take on this :
1. If you can do your speedwork on a treadmill
2. if not available try to run in green areas where these is a little less smog
3. cover nose/mouth with a thin scarf to reduce the amount of muck that gets into your respitory system
4. Cycle rather than run ...tends to keep HR lower , but cycle in quieter area's so that your not eating car fumes
5. Keep well hydrated
6. Run easy ..... Rome was not built in a single day and if the only option is to run outdoors then go easy ... dont strain your pump.
7. Reduce running miles for a few weeks and just focus on the key sessions ... replace others with gym/bike/swim or S&C .
8. Mix up your session ... A LSD on treadmill is mind blowingly boring.... and some gyms will restrict time your allowed to hog a machine ... so if your training for TMM/NDM or any other early season race .... start your run on treadmill , then move outdoors ( slow down) and come back to treadmill for last part. Might seem a bit of a phaff but its worth it is you keep more healthy
9. Get out of town at the weekend ...if possible and get in a good tempo on Saturday and your LSD on Sunday .
10. Relax and run easy .... run by HR not percieved effort and keep AHR under 140 ... that might seem slow , but trust me its more sensible than trying to run too hard and risking your health.
There are always many ways to get in your miles.... so be creative .... but always HEALTH FIRST .... there's always another race/pb chance... just be patient
Cheers ... have a great weekend and stay safe
Coach Ian Dexter Ladbrooke Running4Health +254703725928
Coaches corner : The 12 days of Christmas
Here to wish you all a Very Happy Christmas and a Fantastic Running and cycling new Year friends... we all as athletes make silly mistakes on a regular basis so here are some idea's that might just help you have a record breaking 2025 .......On the first day of Christmas my Running Coach gave to me ....
One personalised training plan - its important that every runner has advice that is geared to him or her .... general group plans do not usually work 100% effectively for anyone , sure its better than no training but a plan that is designed to fit around a runners work and family commitments is a lot more likely to produce good results and not disrupt the runners work and family life too much
On the Second day of Christmas my Running Coach gave to me ...
Two pairs of running shoes (at least) .... well the advice to always keep at least 2 pairs of shoes on the go at any one time and to keep them neat and clean to get maximum life out of them , you should make sure that you rotate the use and the time you change them , so u don't have to break in 2 pairs at the same time .... your shoes are the most important piece of equipment for a runner , yes more important than a Garmin , so take advice and make sure that the shoes are right for you.
On the 3rd day of Christmas my Running Coach gave to me .....
3km minimum warm up and cool down for every hard session whether it be hill reps , fartlek , intervals , tempo or a race....and don’t forget ur drills and strdies ... if you don't warm up well and cool down well you are not going to perform to your best and you are risking injury as well , especially in colder weather !
On the Fourth day of Christmas my Running Coach gave to me ....
The instruction to drink at least 4 litres of water/fluids every day , even in winter when most of us think we do not need to .... check your hydration levels and keep your urine clear ..... best test is first thing in morning , if its dark yellow your not hydrated ...this is one of the biggest causes of sore muscles and injuries .... Drink more , make sure you also attend to mineral and electrolytes as you will lose a lot when sweating … chat to Fast&Up they have all you need !
On the Fifth day of Christmas my Running Coach gave to me.....
5 sessions per week of running/training if im to run a good 21/42km ..... 3 a week doesn't work in reality .... so make sure that you make time to run... even if it means getting up earlier the benefits are there .... time management is a big skill that we runners need to learn , there is always time if you want it badly enough … we also like to mix core and cycling into the plan … it makes you stronger and again reduces risk of injury ….
On the Sixth Day of Christmas my Running Coach gave to me ......
Six portions of fruit and Vegetable a day , minimum to have a good diet with all of the vitamins and minerals needed by runners... treats here and there are absolutely fine and well deserved but we must always make sure that as well as having a good mix of carbs and protein we have at least the daily minimum of 6 fruit and veg potions
On the Seventh Day of Christmas my Running Coach gave to me .....
A maximum of 7 main races to do in a year .... a few extra runs over short distance are ok but if you want to make the best times that you can its important not to over race ...2 Marathons , 2 target 21km's and 3 x 5/10km are about right ..... more than this you will not be recovering fully and then of course over use injuries and sometimes illness through being over tired will be there.
On the Eighth day of Christmas my Running Coach gave to me .....
A maximum of 8 road runs a month ..... running on concrete and tarmac is bad for you , it might make you feel that you are running faster but running on grass and mud makes you stronger ...its what the worlds top athletes do , so why should we think that we are cars not runners and try to live on the roads .... try it guys ...you will thank me later when you get less injuries and more pb's
On the Ninth Day of Christmas my Running Coach gave to me .....
9/10 mins of icing on any sore muscles and joints 2/3 times a day ....... we as runners are our own worst enemy we ignore a niggle...it becomes a constant nag and next we are off training for weeks..... first feeling of pain get out the ice pack... if it doesnt help within 48 hours go see your physio .... better investment than missing training !
On the Tenth Day of Christmas my Running Coach gave to me .....
10KM Time trial 2/3 weeks before a big race 21/42km to test fitness .... its a great way to dial into exactly where your fitness is and what a realistic time in your big race will be ..... and by adding 3km warm up and cool down you wont feel like your missing your medium long run that week.
On the Eleventh Day of Christmas my Running coach gave to me ......
11 easy runs every 4 weeks ..... almost 3 a week interspersed with long run and 2 hard sessions ... you will never reach your potential by racing your self and your Garmin and friends every day ..... trust me it works .... hard/easy alternation is the way that the best runners train and at R4H we do this religiously , it ensures recovery and ability to really put the hard miles in when they are needed ...over training is going to take you down the road to the physio quickly so get a balance to your workouts
Easy means easy ….. keep that Heart rate under 140 at least and relax..... running slower means racing faster !
On the Twelth Day of Christmas my Running Coach gave to me ......
12 weeks training plan in lead up to any Half Marathon or Full Marathon ... less than this doesnt work and it puts you on the start line with no confidence .... follow a carefully prepared 12 weeks plan and you will have done enough long runs , tempo runs , hills to feel that the distance is your friend .......
Good luck and Happy Running from all at Running4Health ...
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