I have written before about the benefits of running with music.
Though here is no hard scientific evidence that it can improve performance, running to a beat can promote the ability to exercise for longer and for long weekend runs that is no bad thing. But whilst using an MP3 player or iPod stacked with your favourite music can bring benefits when you train, it may not be the best thing to use when in a race.
Because of health and safety concerns some event organisers have even gone so far as to ban them (though it remains to be seen if this can ever be enforced). So if you can’t live without your iPod then check on their policy when entering the race.
Saves any embarrassment on the day.
Read what other runners think.
My advice is that if you do use an MP3 player for training then do so sensibly, but leave it in your kit bag come race day.
Few runners ever get the chance to lead a race. Even fewer get the chance to lead an elite race. And an even rarer handful of runners can boldly claim to have lead an elite race on TV, and the world biggest half marathon to boot.
Well this is what happened to this lucky runner at last year’s Great North Run.
Makes me smile every time I watch it.
Now there is lot to be said for just putting on your trainers and heading off for a run without a care for how long or how far you will run. But when you are following a structured training programme it pays to keep those carefree sessions to a minimum. Steady progression is instead the order of the day, both in terms of time on your feet, but also in terms of absolute distance. There has never been a better time for runners in terms of tools and gizmos available to help with our training. And this is no less true for planning your running route. There are a number of excellent route planners available online. Two to have a look at are:
G-map Pedometer
Map My Run
If you are an Apple Mac rather than a PC user Trailfinder is a really excellent site.
Route planners are particularly good for measuring shorter distances for when you need to run over a measured course – and don’t have access to a running track – such as interval training, when its important you don’t run further than absolutely necessary. And being online its easy to save your favourites so you can share them with others and test yourself over the same measured course next time.
On the face of it running is a solitary experience. Lets face it, no one can do it for you, and even if you run with friends or as part of a club, come race day its just you against your fellow competitors, but most importantly against yourself and the clock. But if you dig a bit deeper, you realise that helping you to get to the start line is a huge support network. Declaring to family and friends that you taking on the challenge of a marathon causes a bit of a stir – lets face it, it is something that makes people sit up and take notice of what you are saying. Those people closest to you are important in keeping you sane as the enormity of the training commitment really hits home – there is a lot of practical stuff to arrange in order that you can run 4 or 5 times a week – how annoying is that! You need the help of your family and friends. Add to this list your work colleagues then your network starts to increase in size considerably. You may not think it, but they are more than casual observers – they want you to do well and sharing your goal with them helps share the burden just a little. Now add in all those people who might be sponsoring you to run the race and the list grows even more. Now add those little bits of advice you get from other runners, from TV, radio, magazines, websites, physiotherapists, sports massage therapists, sports shop owners, the list is endless. All of this information and support gets stored up, ready to be drawn upon in the future. Over the average 4 month period of a marathon training programme this could amount to hundreds of people and when you think of the advice you get from magazines and websites you are talking about a network of 1000s runners. Most of these people you will never meet, but they all count, and they are all valuable members of your support team.
Don’t forget them.
Your running shoes are the single most important piece of running equipment and it is very important that they not only fit properly, but also suit your individual running style. I have written about this previously. The very best way to buy running shoes is to visit a specialist running shop and to speak to someone who is properly trained in assessing your running style and if possible, carrying out some biomechanic analysis. Nevertheless it always helps to do a bit of homework about the sorts of shoes available, as well as the things to that go into selecting which shoes are right for you. Take a look a look at this excellent website called the Shoe Guide.
The site has reviews of hundreds of pairs of running shoes and guide grids to show who and what they are best suited for. The site guides you to the best shoe based upon the surface you run on, your weight, your biomechanics – a simple guide is given to assessing your needs – and the race event you are building up for.
Running a marathon with 1000s of other runners is an amazing experience. But running a race or two before then will not only help build your confidence to run with a large group of people, but also help you fine tune your race day preparation and give you that all important feedback on how well you are progressing.
Every year more and more races are added to the racing calendar and the long-established events become more and more popular. There has never been so much choice – you could race every weekend if you wanted to!
There is no comprehensive source of all UK races, though these websites between them cover pretty much everything:
Runner’s World events
Race Results
UK Results
Many races fill up weeks and even months in advance so sign up as soon as you can.
Writing about running is one thing, but why not read about it too! Most running books focus on the technical aspects of training and nutrition and there are many great ones around. But over the past few years I have tried to find books about running from a different angle, be it a more light-hearted and comical approach, or one that tries to understand the wider influence running has on us as individuals, or society more widely. Two books that I would recommend to all runners – in fact to anyone, even if they are not runners, because they are so good are, Russell Taylor’s The Looniness of the Long Distance Runner, and Feet in the Clouds by Richard Askwith. Taylor’s book is a diary account of his training for the New York marathon and is a fantastic and very funny personal view on the ups and downs of what it means for an absolute beginner preparing to run 26.2 miles. Feet in the Clouds is an altogether different book – a social history of fell running! Now don’t let that put you off for a second. This is a beautiful account of one runner’s obsession of tackling hills and mountains, and also a fascinating insight into the cultural and social impact that this side of the sport has in Britain.
We all run for different reasons. Some of us do it to feel alive and good about ourselves, others for friendship, and others to get fit or stay fit. And in just the same way, your reason for taking on the challenge of a race, be it a 10k, a half or a full marathon will be different to the next person. Though running a marathon may be a personal challenge, reading the thoughts and feelings of others can be extremely motivating. One way of recording your running experiences is to write a blog. For those new to blogging, but would like to try, then setting one up is easy and free. Take a look at these websites:
WordPress
Blogger
Realbuzz
If you are raising money for chariry then linking your blog to a fundraising webpage is also a great way to keep donors and potential donors up to date with how you are doing.
If blogging is not your thing then keeping a detailed training log might be. A log is something every committed runner should keep, especially if you have taken on the task of training for a marathon. You can record not only your times and distances you run, but also weather conditions, details of the terrain, and most importantly, how you feel about your training – all of which can help you learn and develop. I still look back over mine every few weeks just to see how far I have come.
Download a truly excellent running log from the website of fellow runner David Hays.
For those of you who prefer traditional pen and paper take a look at this log produced by Nathan (it’s what I use!):