beyond the marathon - dw fitness first · kit make sure you’re kitted out on the big day - being...

1

BEYOND THE MARATHONTHE ULTIMATE GUIDE

2 3

BEYOND THE MARATHON: THE ULTIMATE GUIDE

The idea of finishing a marathon may have once seemed like a distant dream, but after months of hard work, you did it. Now you’ve caught the runners bug.

If you’re looking for your next big running challenge after your marathon, there are two avenues you can take:

Carry on marathon running and beat your personal best

Push your mental and physical health even further by starting ultra running

Both have their positives, and neither choice is for the faint-of-heart. Your past marathon training has put you in an incredible position to beat your time or give ultra running a try, and push your fitness to the next level.

Our experts here at DW Fitness have revealed the training, nutrition, kit and mentality you’ll need to truly take your running to the next level.

BEAT YOUR PERSONAL BEST

Why? page 6

Training page 6

Nutrition page 10

Kit page 12

ULTRA RUNNING

Why? page 16

Training page 20

Nutrition page 22

Kit page 24

BEAT YOUR PERSONAL BEST BEYOND THE MARATHON: THE ULTIMATE GUIDE

4 5

You’ve finished your marathon, and luckily, you haven’t fallen into the category of the “never again” finishers.

Whether you were happy with your time or a little disappointed, you know that with further training and the right guidance you can smash your personal best and run faster than ever.

Here’s how...

BEAT YOUR PERSONAL BEST

I love the feeling of a new PB. It means you are

moving forward and are doing something right with your

training. It’s great to get faster and achieve your goals.

CHARLOTTE PURDUE LONG DISTANCE RUNNER

FOR TEAM GB @CHARLIEPURDUE


6 7

As all long-distance runners will tell you, beating your personal best is an amazing feeling.

Also, without a goal to work towards, those who fell in love with running while training for their marathon may find their regimes slipping, and then before they know it, a lot of the progress they made originally is lost.

Having a tangible goal to work towards will help you keep up your training and work on improving your running months after you finish your marathon.

WHY?

TRAINING WITH PEOPLE FASTER THAN YOU

Nothing beats a little peer-pressure. Having a running partner whose pace is slightly faster than yours will…

Push you to go harder

Encourage you to run more and to not skip runs

Show you what you’re really capable of

It’s time to mix up your training plan (after a well-earned break, of course). You now know you can run a marathon - your goal is to improve your speed.

TRAININGINTERVAL TRAINING

If you haven’t already incorporated interval training into your plan, now is the time. This training involves alternating periods of high-intensity running with low-intensity recovery periods. This will help with your overall fitness and you’ll begin to see your speed improve during your longer runs.

For example, running at your maximum speed for 30 seconds, then slowing to a jog for one minute, 12 times is a good place to start. As you improve, you can increase your sprint time.

HILL RUNNING

Incorporating uphill runs into your training will work wonders for your stamina, and will help you build stronger leg muscles, which will help with your speed.

MIX UP YOUR RUNNING ROUTINE

YASSO 800S

Yasso 800s are a popular way to increase your long distance speed. You can do them on a track or treadmill, depending on what works best for you.

Take your goal marathon time in hours/minutes and then convert this into minutes/seconds (a 3 hour 10-minute marathon would be 3 minutes 10 seconds). Then, try and run 800-meter repeats in that converted time.

7


8 9

POWER UP

REMEMBER YOUR STRENGTH WORKStrength work is just as important as regular long runs. Ensuring you complete a regular strength programme each week will prevent injury, build stamina and help you to become more energy efficient when you run.

Any runner who skips strength training will be missing out on a whole range of benefits and will struggle to run their best race. You may have incorporated some strength training into your schedule, but to beat your personal best, you should step your training up a gear. When I started running marathons, I enjoyed a tremendous streak

where I improved my PB every single race for my first five or six races. I was able to run my PR in Chicago in 2006 (3:25:16).

I upped my mileage. I went into each race just a bit more in shape. I was determined to be a great racer. I ran mile repeats, tempo

runs, fartleks, and discovered Yasso 800s which are truly the best speed workout for the marathon. I used all of this to effectively build

speed, strength and endurance.

PAUL SEMENDINGER RAN 20 MARATHONS IN 2016

@DRPAULRSEM

You should incorporate these exercises into your training routine to start, adding heavier weights as your strength improves:

Planks

Side planks

Squat to overhead press

Jump squats

Pistol squats

Lunges

Long jumps

One-legged heel raises

Burpees

You can complete each of these exercises in a set, completing 8-10 reps of each.


10 11

NUTRITION

WHEN YOUR TRAINING BEGINS

The first step is to figure out the right kind of nutrition plan for you. There are lots available to download, ranging from vegan diets to protein-heavy meat ones. The key here is to pick a plan that you know you can stick to.

Begin to cut down on sugar, alcohol and processed food and start introducing more fibre, protein and carbohydrates into your diet.

TRAINING FUEL

While training, you need to discover what fuel works for you. Some runners swear by sports drinks, others get their carbohydrates from gels. It’s really important to establish early on what works best for you, and make sure you never use a race day to try out something new - only test things during training.

DAYS BEFORE THE RACE

Increase your carbohydrate intake by eating more carbohydrate-rich foods a week before your race day. If you’re known to suffer gastrointestinal problems when running, start to reduce your fiber intake 2-3 days before your race.

THE MORNING OF

On the morning of your race, have a breakfast you know works well for you before long runs between 2 and 4 hours before your race. Make sure you drink plenty of fluids to stay hydrated.

DURING YOUR MARATHON

Don’t try anything you haven’t tried before. You can use sports drinks, gels or bars depending on what works for you, but avoid anything with high fibre or protein.

Try not to overdrink, or you’ll have to stop to use the toilets, taking away from your running time. If during your first race you were interrupted by a few trips to the toilets, monitoring your fluid intake can be a great way to shave off those seconds.

Don’t take nutrition for granted on marathon day or before - you could jeopardise months of hard work.

FOOD OFCHAMPIONS

Eating and hydrating properly is one of the most important parts of running a marathon. Proper marathon nutrition is not just about carb-loading the night before, it’s a vital part of your training.

And just like your training, your nutrition planning should start months before the race. If you’re going to push your body to be faster and go longer than ever before, you’re going to need to ensure you have the right fuel to keep going.

For healthy, tasty recipes and nutrition advice, take a look at our nutrition blog.

https://www.dwfitnessfirst.com/inside-track/?category=Nutrition


12 13

KITMake sure you’re kitted out on the big day - being fully comfortable will help you shave those vital seconds off your personal best.

However, just like with your nutrition, don’t try out anything new on the big day (especially trainers!). You don’t want any nasty blisters or chaffing to distract you on the run.

Take a look at some of our key kit pieces below that you can use to help you smash your race.

WOMEN’S ULTRABOOST X

Built using motion capture technology for a foot-hugging fit, these women’s running shoes are made for chasing your personal best.

SHOP WOMEN’S ULTRABOOST X

MEN’S QUICKA RN

Designed to keep your feet comfortable and offer support when needed, these trainers will help you keep pushing until the end of the race.

SHOP MEN’S QUICKA RN

NIKE HYPERCHARGE STRAW BOTTLE

Every good runner knows how important it is to stay hydrated. A good water bottle, designed for runners, will be essential throughout your training.

SHOP NIKE HYPERCHARGE STRAW BOTTLE

WOMEN’S RESPONSE T-SHIRT

This T-shirt comes with Climacool construction for amazing ventilation and moisture management. It will keep you cooler and dryer for longer, ensuring you stay comfortable throughout your race.

SHOP WOMEN’S RESPONSE T-SHIRT

MEN’S UA CHARGED COTTON T-SHIRT

Designed with 4-way stretch fabrication and Charged Cotton, this shirt will keep you dry and comfortable.

SHOP MEN’S UA CHARGED COTTON T-SHIRT

http://www.dwsports.com/ultraboost-x-womens-0144702.html?colour=43#q=ULTRABOOST&lang=en_GB&start=4http://www.dwsports.com/quicka-rn-mens-0046717.html?colour=90#q=QUICKA%2BRN&lang=en_GB&start=2http://www.dwsports.com/women-response-t-shirt-0550647.html?cgid=WOMENS_ADIDAS_RUNNING&colour=41http://www.dwsports.com/nike-hypercharge-straw-bottle-0739134.htmlhttp://www.dwsports.com/nike-hypercharge-straw-bottle-0739134.htmlhttp://www.dwsports.com/women-response-t-shirt-0550647.html?cgid=WOMENS_ADIDAS_RUNNING&colour=41http://www.dwsports.com/women-response-t-shirt-0550647.html?colour=41#q=RESPONSE%2BT-SHIRT&lang=en_GB&start=1http://www.dwsports.com/women-response-t-shirt-0550647.html?cgid=WOMENS_ADIDAS_RUNNING&colour=41http://www.dwsports.com/mens-ua-charged-cotton-t-shirt-1110072.htmlhttp://www.dwsports.com/mens-ua-charged-cotton-t-shirt-1110072.html

ULTRA RUNNING BEYOND THE MARATHON: THE ULTIMATE GUIDE

14 15

Have you already beaten your marathon personal best? Are you looking for a chance to really push yourself? It sounds like it’s time for you to try ultra running.

ULTRA RUNNING

I love the fact that ultra running requires much more of myself than just physical fitness. I love the problem

solving required during 100+ mile races. I love that during each race you get to learn something new about yourself, about the world, and about the people in the

race. My advice to a first ultra runner would be believe in yourself. Put in the work and then show up to the start line knowing that you put in the work and are capable

of more than you think. During the race: Just keep moving! That’s all you have to do.

COURTNEY DAUWALTER WINNER OF THE MOAB 240 - 2017

@COURTDAUWALTER


16 17

Running a marathon is an incredibly impressive feat. It’s not, however, the pinnacle of long-distance running. For some people, 26 miles is simply the first step on a journey that might see them running upwards of 100 miles. Sounds intense, right? Well, we bet you once thought running a marathon was impossible!

An ultra marathon is any race that’s longer than the standard 26.2 miles and routes are often on trails with spectacular views. This gives runners a different experience than standard marathons.

With ultra running you can forget about personal bests, competition or peak performance. The aim is to finish and there’s a huge emphasis on personal achievement.

WHY? FOCUS FURTHER


18 19

BRECON TO CARDIFF - FEBRUARY

This road race is 68km, or 42 miles, run over one day. The race follows the River Taff and on your route, you’ll see beautiful mountain landscapes, powerful waterfalls and stunning reservoirs.

THAMES TROT - FEBRUARY

This 80km run takes place along the Thames from Oxford to Henley. The course switches from footpaths to bridleways to roads, always keeping you interested.

D33 ULTRA - MARCH

This race is run along the Deeside from Duthie park to Banchory and back. It’s 53km, ran mostly on footpaths - perfect for beginners.

WHAT’S OUT THERE?There are many ultra running events around the UK, with the terrain and distances varying widely.

New ultra runners are encouraged to start with a 30 or 40-mile run. Take a look at some of the key ultra-events for beginners throughout the year.

KINTYRE WAY ULTRA - MAY

This 56km race is known as “Scotland’s most scenic long-distance trail” and is set against the idyllic backdrop of the Kintyre peninsula. It’s tough but worth it, finishing points provide food, drink, music, sports massage, workshops, activities and a kids fun area, so it’s great if your family are coming along to cheer you on.

ROUND RIPON ULTRA - OCTOBER

This 56km race is a circular scenic route through the beautiful Yorkshire Dales and includes a run through a world heritage site, quaint villages and woodland.

http://www.apex-sports.co.uk/document/item-65-2018-uk-ultra-marathon-listing


20 21

THE DISTANCE

Many beginners find their first barrier a psychological one. When signing up for the race, the distance might at first seem insurmountable. A simple solution to this is choosing one day to simply walk the distance of your race. Once you have a feel for the amount of ground you’ll be covering, you can begin to shape your training around it.

Ultra runners aren’t superheroes - they’ve simply trained hard to perfect running slowly for long periods of time. Running excess of 26 miles is, of course, a massive challenge.

TRAINING

WALK, WALK, WALK

You may have hated the idea of walking any part of your marathon, but ultra running is a whole different ballgame. “Scout Pace” is a tried and tested method of combining walking and running, which results in almost all runners covering much longer distances. Even world record holders walk some parts of their ultra race.

During your training, you should aim to walk early and often, incorporating walking segments into your long runs. Walking allows the body to go through significant recovery periods. You need to get out of the habit of stopping to run only when you’re tired though - this just leads to further fatigue.

TRAIN ON TIRED LEGS

Training tired legs is the key to increasing your endurance. When training for a marathon, it’s important to have rest days after your long runs. When training for an ultra, you should plan to have two, maybe even three, long runs on consecutive days. Plan your distance for each run, and make sure you finish each one - even if you have to walk.

PACING

Pacing is the best strategy to use for most long-distance racers, and its importance is paramount in ultra running. Don’t try to run at your marathon pace - purposely slow down in the middle of your long runs and be aware of your pace throughout your training.

I ran Two Oceans in 2013. However, it was the Mad City 100K in 2015 that got me hooked.

It felt like Billy Elliot doing ballet - I loved it and felt born to run longer!

CAMILLE HERRON ENDURANCE RUNNER & WORLD RECORD HOLDER (50 & 100MILE ROAD)

@RUNCAMILLE


22 23

NUTRITIONThe right kind of nutrition strategy is so important for ultra-runners. When you begin your training, you should amend your eating to help fuel your training and maintain your health.

PLAN

Plan your food in advance for both training and rest days. Eat food that you know will fuel you the nights before your long runs, and incorporate foods rich in healthy fats and micronutrients to help aid recovery.

TEST

Just like with your marathon training, test what kinds of food sources work for you during your training. Never try anything new on a race day, and make sure you research what will be available to you at checkpoints, so you can pick up what you know works well for you.

THE DAY BEFORE

Stick with the carbs you know. Keep your diet as normal as possible to avoid any stomach upsets. Keep hydrated throughout the day and avoid anything that’s hard to digest, like red meat.

RACE DAY MORNING

Again, keep it simple. Porridge, bananas, wholemeal bread, nut butter and chia seeds are all good choices.

FUEL YOURBODY

DURING

You’ll probably be out for the whole day, so make sure you plan efficiently. Don’t just eat when you feel low on energy - you wouldn’t wait until a car was completely empty of petrol to refill it. Stick to real food within the first few hours, gels and energy drinks are best taken in the last stretch of the race to help with an instant energy boost. Try to get about 60-90g of carbohydrates per hour.

A great tip is to pack foods you know you’ll look forward to. Knowing that you have treats that you love throughout the day will make a huge difference to your mindset.

Keep hydrated - remember the body absorbs 750ml of fluid per hour so keep topping yourself up to avoid fatigue, disorientation, nausea and any gastrointestinal problems, but try not to over drink.


24 25

KITWhile training and on race days, make sure you’re comfortable and wearing breathable fabrics that will work in all different types of weather. Take a look at our key selections for your ultra running kit.

MEN’S UA HOVR SONIC

These trainers have been designed to offer you a “zero gravity feel” to maintain energy return, eliminating impact and helping you run those dramatic distances.

SHOP MEN’S UA HOVR SONIC

HERO RACER BRA

A good, breathable sports bra is essential for any women running an ultra marathon.

SHOP HERO RACER BRA

WOMEN’S RESPONSE RUNNING WIND JACKET

You may be faced with all kinds of different weather during your training and the actual race itself, so investing in a lightweight running jacket is a must.

SHOP WOMEN’S RESPONSE RUNNING WIND JACKET

WHEY PROTEIN

A good supply of protein will be essential for training and recovering for an ultra marathon. Whey protein will support muscle recovery and growth and will keep you pushing through your endurance challenge.

SHOP WHEY PROTEIN

http://www.dwsports.com/mens-ua-hovr-sonic-0046711.htmlhttp://www.dwsports.com/hero-racer-bra-0253945.htmlhttp://www.dwsports.com/response-running-wind-jacket-0550645.html?cgid=ALL_WOMENS_RUNNING&colour=62http://www.dwsports.com/response-running-wind-jacket-0550645.htmlhttp://www.dwsports.com/response-running-wind-jacket-0550645.htmlhttp://www.dwsports.com/response-running-wind-jacket-0550645.html?cgid=ALL_WOMENS_RUNNING&colour=62http://www.dwsports.com/100%25-whey-protein-908g-0830059.html

www.dwfitnessfirst.com

www.apex-sports.co.uk/document/item-65-2018-uk-ultra-marathon-listing

runnersconnect.net/why-run-ultra/

www.ordnancesurvey.co.uk/getoutside/guides/a-beginners-guide-to-ultra-running/

www.active.com/running/articles/beyond-the-marathon-how-to-get-started-in-ultra-running

strengthrunning.com/2015/06/run-beyond-the-marathon/

www.trainingpeaks.com/blog/a-complete-guide-to-proper-marathon-nutrition/

www.verywell.com/how-to-run-a-faster-marathon-2911398

www.active.com/running/articles/14-running-specific-strength-training-exercises/slide-14

www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/10
http://www.apex-sports.co.uk/document/item-65-2018-uk-ultra-marathon-listinghttps://runnersconnect.net/why-run-ultra/https://www.ordnancesurvey.co.uk/getoutside/guides/a-beginners-guide-to-ultra-running/https://www.active.com/running/articles/beyond-the-marathon-how-to-get-started-in-ultra-runninghttp://strengthrunning.com/2015/06/run-beyond-the-marathon/https://www.trainingpeaks.com/blog/a-complete-guide-to-proper-marathon-nutrition/https://www.verywell.com/how-to-run-a-faster-marathon-2911398https://www.active.com/running/articles/14-running-specific-strength-training-exercises/slide-14https://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/10

beyond the marathon - dw fitness first · kit make sure you’re kitted out on the big day - being...

Documents