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Pure Fitness is proud to be an official fitness sponsor
for the Standard Chartered Marathon Singapore 2010
Pure Fitness provides our clients with results focused programs. Utilizing the latest in scientific research with highly trained professionals you are assured to run your best race.
Our director of fitness Marco Ferdinandi offers some
good advice on doing your best and enjoying the race:
1. What do I need to know about training for a marathon?
You need to know two things, what your goal is and how much time you can honestly commit to training. Anyone can complete a marathon, as proven by a 98-year-old runner this year. It is a test of endurance, efficiency and stamina as well as willpower. So, the first question is really important because it will help you answer the second. Are you looking to just finish the distance, enjoy a 'leisurely run', set a personal record or run competitively? Once you understand this, then determining how much time you have to train is very important in customizing the best program. Setting a realistic expectation for yourself is important in making the race a challenging and worthwhile endeavour.
2. How long does it take to train for a marathon?
A relatively healthy and fit person should be able to prepare and complete a marathon with about 12 weeks of training. Of course, elite athletes train all year round to compete at the highest levels (the current men's world record is 2:03:59 and the women's is 2:15:25), but a fit person should expect to finish somewhere around the 4 hour 30 minute mark.
3. How much time or distance should I train each week?
The key to training is not necessarily one set distance or time each week, but rather to progressively improve and increase your running endurance. A general guide is to increase about 10% in total distance each week, allowing a week or two of lighter running just before the event.
4. Can you give me some specific tips for my training?
Sure. Here are a few good tips to help you best prepare training for race day:
a. Vary your pace and intensity from day to day. For example, one day could be short and fast, one day could be intervals and one or two days could be for long distance.
b. Use intervals and fartleks. Work with speed and recovery as you run to ultimately help improve your overall endurance. For example, run hard for 2 minutes then easy for 3-4, repeat this 8 times. Intervals are structured like this and fartleks are unstructured in the work to rest ratio.
c. Warm up, cool down and stretch. Your body needs this time to prepare and recover from activity, especially during intense or long training sessions.
d. Set daily goals. Many marathoners will tell you that the mental challenge of running long distance is often harder than the physical challenge. Set goals to accomplish for each day of training.
e. Run in a group. Group training helps with consistency and with overcoming boredom of repetition.
f. Eat and eat well. It is important to fuel your muscles and to get proper nutrition. A wide variety of healthy foods will make a big difference in your performance. Carbohydrates are especially important as you begin to increase your running intensity or time.
g. Drink fluids as you run. A general rule of thumb is to drink water about every 15 minutes. In hot weather every 10 minutes, in really hot weather or for runs lasting more than an hour, sports drinks are best.
h. Strength Train. This may not make you faster but it will help prevent injury, keep you balanced and also gives you the strength you need so you can run farther. During heavy running periods 2 times per week should be enough.
i. Practice. You may not realize it but running is a skill. The right running drills will help you become more efficient and make you a better runner.
5. I just want to finish, any advice for me?
Try a run / walk program. Much of the science now shows that run / walk programs are far less stressful on the body and do not really alter performance times too much for non-competitive runners.
6. What about my shoes?
The right pair of shoes is essential and can make a huge difference. For example, people whose feet flatten need a shoe with more arch support, while people with a naturally high arch often need more cushioning on the heel. Whether narrow or wide, all feet need a properly fitted shoe so shop at a store that specialize in running.
7. Any final Race day advice?
Yes! Make sure you have tried everything before you get to race day. This is not the day to do anything new or different, new shoes, different breakfast, new sports drink etc. Work out all your details during your training and you will enjoy the run much more on race day.
Click here for a special training offer from Pure and
Click here to see the official marathon website
Good luck, have fun and happy running!
Marco Ferdinandi
Regional Fitness Operations Director
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