Your Pure Guide to Running A Marathon
Pure Fitness is once again proud to be the official fitness sponsor for the Standard Chartered Marathon Hong Kong 2012. We have professional training programmes, state-of-the-art equipment, specialised knowledge and certified Personal Trainers to provide the most effective training for your big race day.
We cordially invite you to enjoy:
• One 3-day unlimited pass to Pure Fitness
• 30-min. Personal Training induction session specialized for runners
Your Pure Guide to Running A Marathon
Eight months is the minimum amount of time you should allow to train sufficiently - with 10 to 12 being ideal - and lessen the chance of injury. The objective is to condition your body & mind to running such a long distance.
A basic training schedule starts with running three times a week, which will eventually increase to ﬁve. Begin by building your weekly distance slowly to establish a running foundation. Increase your weekly distance slowly, ranging from one to three miles each session. Most training plans begin with 6 to 12 miles and peak at 20 to 23.
Arrange one day a week for long runs but don't schedule them too early in your training as this may lead to pre-mature burnout. Additionally, you may "peak" too early in your training.
Do not run 26.2 miles in practice, save your effort for the actual race! Schedule your longest run no closer than four weeks before the marathon. Taper off and decrease miles over the last two weeks prior to the marathon.
Increase weight training in your marathon program to increase muscle endurance and prevent injury.
Eat small meals on the afternoon and evening before the race. Mainly include carbohydrates in your diet during the last 3-4 days before the race.
A good pair of running shoes is a 'must-have' for every runner. Visit a specialty running shop to ﬁnd the best shoes for your feet. In addition, also pick up other apparel such as vest, shorts and socks, in synthetic blends that wick away sweat and provide more comfort while running.
On the night before a marathon have sufficient carbohydrate intake. It takes at least 24 hours for most of the food you eat to be processed.
Always warm up. Jog a few hundred metres, stretch a little, jog easily in place, but resist jumping up and down, which can cause calf tightness.
Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body.
Drink 6-8 oz. of water every 20 minutes while running.
When running long distances decrease your stride to a little lower than your normal jog stride to help conserve energy. This will also help your legs feel less tired and will exert less impact on your knees.
Use imagery, mental rehearsal / visualisation and self-talk to develop mental toughness. Mentally break the course into sections.
Keep moving. After you ﬁnish the marathon, keep walking for at least half a mile. Drink about 6-8 oz. of ﬂuid.
Within 15 minutes grab something nutritious to eat that is 80 percent carbohydrate and 20 percent protein to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.
If you can soak your legs in cool water within the ﬁrst two hours after the race, do so for about 10 to 20 minutes.
Take it easy. The day after the marathon walk at a very easy pace for 30 to 60 minutes. This can be done at one time, or in instalments. Keep drinking about 6-8 oz. of water or sports drink every hour. Wait at least a week before you either schedule your next race or swear you'll never run another one again.
This information is for general reference only. Before embarking on any training programme, please consult a physician or professional fitness trainer.