Topping the list of popular marathons held across the world is the Flora London Marathon. First time marathon participants gather confidence from the party-like atmosphere at the event and a lively crowd of participants collectively enjoying the event. Elite athletes have been recorded to appreciate the organisation of the race and the course speed.

The first of Flora London marathons was inspired by the New York City Marathon, and it went on to evolve into something bigger and better than the NYC marathon could ever hope to be. The marathon commences in Bleackheath and Greenwich Park in South East London and culminates at St. James’ Park by the Mall. The route of the marathon allows participants to run past iconic structures of historical importance, including the Parliament and the Buckingham Palace. The trail of the marathon includes a variety of surfaces and presents a good challenge to the participants. The narrow roads circumventing the Isle of Dogs and the loop of Docklands are the dampeners of the course, taxing the participating athletes. Another challenging part would be the cobblestone path of the Tower of London. About 30,000 long and short distance runners turn up for the event, and further information regarding the marathon is available at www.london-marathon.co.uk

2.Berlin Marathon

Berlin is the proud owner of a record-setting race course that is kept functioning smoothly by an efficient committee. The participants of the marathon find their spirits lifted by the vitality of the crowd gathered. The route of the marathon will also serve as an unguided tour for participants who are not residents of Berlin, with popular historical buildings, structures that bespeak the architectural prowess of modern Berlin and more lining the path. A true racer’s haven, Berlin is best known for the world record they recently made.

The surface of the trial is almost entirely flat, with just two uphill sections propping up at the 17km and 21km markers. The initial two miles of Charlottenburger Tor and the final stretch of Kurfurstendam are straight and the path is quite wide. You may want to teach yourself to multitask before heading to the Berlin Marathon as there are numerous sights to be enjoyed along the way. The Brandenburg Gate that marks the entry to former East Berlin is among the most breath-taking visions presented to you. More than 20,000 athletes are out on the Berlin marathon track every September, and further information regarding the race can be found at www.berlin-marathon.com

3.New York City Marathon

New York City marathon enjoys the unique distance of having athletes from more nations participating in it, than in any other marathon conducted across the world. NYC itself is the major attraction that draws the big participating crowd and the ever larger spectator crowd. New York City Marathon is reported to be a favorite even among one-time athletes who will participate in just one or two marathons in their lives, as the city has much to offer. The marathon kicks off at the Verazao Narrows Bridge on Staten Island, and winds through all the five boroughs of New York giving participants a close look at the ethnic diversity of the state and culminates at Central Park. The crowds on First Avenue as you step into Manhattan are reportedly an absolute delight, and such is the fan fare of this event that you will find yourself in a3-hour long line to get to watch the marathon at it commences at 11am sharp. More than 30,000 athletes participate in this event every year. www.nycmarathon.org contains all the information you would want to know about this marathon.

4.Chicago Marathon

The Chicago marathon is today among the biggest events of its kind, second only to NYC’s marathon. This is despite that fact that the city has neither the crowds nor the aesthetic appeal of the track to boast of. The Chicago Marathon race track is a favorite among seasoned athletes, renowned as it is for his fast course, efficient management and its easy nature on the average athlete. The number of participants in this one have more than just doubled in the last half-decade, but internal athletes are yet to take to the event.
This marathon course is a single loop one that is flat and wide, allowing speed. It commences and culminates at Grant Park that is nestled by Lake Michigan. The city’s skyscrapers and ethnically diverse environment is appreciated by participants. It has been reported that the best part of the marathon is the 10-lane long highway on Columbus Avenue. The Navy Pier consists of post-race part. About 30,000 athletes turn up for this event every year in October. To read further on this marathon, visit www.chicagomarathon.com

5.Boston Marathon

You will literally experience history at the Boston Marathon as it is the world’s oldest marathon. A top notch field, point-to-point course and a supportive crowd are what endear this course to participants. Also, a different feature of this marathon is that it is completely professional and participants are required to get past a qualification stage. However, the qualification race is a memorable experience all by itself. This marathon is recommended for professional athletes and for long distance runners who take running as a passionate hobby.

The point-to-point course of Boston marathon starts from Hopkinton located to the west of Boston, serpentines through a number of towns and ends in the heart of Boston. The elevation of the track drops by almost 400ft during the course of the path, with a considerable part of the elevation being shredded in the initial few miles. There is also a challenging uphill track as you move around Newton Hills, before dropping a whopping 200ft. The cheers of the students of Wellesley College keep you going through the rest of your race. You will find yourself tested by the numerous junk food stalls at Hopkinton Fair, and you will promise yourself to go back to the area after the race. About 10,000 athletes participate in this race annually in April. All the information you want about this marathon will be found at www.bostonmarathon.org

6.Stockholm Marathon

This marathon attracts 12,000 runners despite the fact that it starts at 2pm on a June Saturday. The humid weather seems to have to effect of the lively athletes and the boisterous supporting crowds. When compared to the New York City Marathon and the London Marathon, Stockholm is a minor event, but that does nothing to reduce the appeal of a route that is a two-lap city tour with the Baltic shores providing physical and mental relief to the participants. The marathon comprises 2 similar loops that start right outside the Olympic stadium and end on the track within. Though largely flat and smooth, the track also consists of uneven surfaces, especially when you traverse the Djurgarden bridge. The best aspect of the race is the 1912 Olympic Statidum finish line. A heads-up for those intending to run the Stockholm marathon – after your first kilometer mark, the next flag appears only after a surprising 21kms. Be cautious when crossing the Verterbron bridge that pops up 35kms into the marathon. To read more on the marathon that has 15,000 patrons returning every year, visit www.stockholmmarathon.se

7.Rotterdam Marathon

Rotterdam Marathon is a dream come true for first time marathon participants and for those who participate in marathons just for the experience of being a part of one. Netherlands is a country with no hills, and Rotterdam is thus the flattest marathon you could ever hope to run. Though Rotterdam does not feature high on the tourism front, spring runners have the place penciled down in their itineraries.

What elevates the Rotterdam marathon over most other marathons is the importance accorded to the event by the organizers of the event. In fact, the city is shut down on the day of the marathon so that the folks of the region are out on the streets, cheering participants on. Rotterdam was among the first marathons to use chip timing, and the low budget granted for the event does not pull back the quality of the event.

The Erasmus Bridge and two other wooden parts of the marathon offer structural beauty, and the rest of the track is quite bland and unmemorable. The best aspect of the marathon is the crowd that cheers you on. Capitalizing on the marathon fever are dozens of snack stalls serving crowds along the marathon route. About 10,000 runners participate in the event. Read more about the marathon at www.fortismarathonrotterdam.nl

8.Paris marathon

The Paris Marathon does not have a sterling record – it is known for the apathetic attitude of the organizers of the event and their occasional incompetence. All the same, noticeable effort has been made by the organizers to rid themselves of these black spots, and they have succeeded too, going by the steadily increasing turn out at the marathon. More than 20,000 athletes participated in the event after the budget for the event was hiked and better arrangements were made to cater to needs.

Keeping with the European promise of a sight-seeing tour as a part of their marathons, and Paris is no different, taking its participants through a stunning stretch of the city. The city has a lot to offer, and the only dampener is the downhill track right in the initial stage. You can enroll yourself with the event only if you have a doctor’s note permitting you to participate. For further details visit www.parismarathon.com

9.Honolulu Marathon

If you wish to participate in the Honolulu marathon, you must start training in cold and wet weather so that the climate does not come as a shock to the body. The athletes and the spectators of the event are primarily Japanese, as are most of the sponsorers. The event begins at 5am in the morning, which explains the lack of enthusiasm among participants and supporters early on. The deserted look worm by the sidelines of the track is compensated by the breath-taking view offered by Honolulu and you will not resent that the crowds trickle in much later.

The weather in the region is such that a chilly morning will transform into a humid afternoon. You may want to dress in layers instead of wearing heavy woolens, as you can peel off layers when necessary. The track starts at the Ala Moana Beach Park and ends at Kapolei Park. Waikiki Beach, Koko Head Crater and Diamond Head are among the few sights that will greet an athlete along the away. Apart from two moderate undulations, the track is flat.

Join 30,000 runners in December at Honolulu Marathon and educate yourself regarding the event at www.honolulumarathon.org

10.Amsterdam Marathon

Amsterdam Marathon is a miniature when compared with the other marathons mentioned here. with a modest turn out of not more than 2,200 athletes, the poor response is attributed to the lack of enthusiasm for running among the people of Amsterdam. The race track is flat except for one instance where the track crosses a canal. The two-loop course begins at the 1928 Olympic course and leads through the city centre, Vondel parkand residential suburbs. You will also want to watch out for the many cyclists that roam the city. www.amsterdammarathon.nl provides further information on this event.

Here is an example of what a well-planned training schedule should look like:

Monday – Medium endurance run or Speed training �
Tuesday – easy endurance level run
Wednesday – medium endurance level run or speed training �
Thursday – easy endurance run
Friday – medium endurance
Saturday – long endurance run
Sunday – take the day off

As is the case with any discipline, marathon trainees, too, work on certain principles that are based on some basic knowledge on the practice of running marathons. Expounded below are a couple of the foremost principles on which marathon training is built.

1.Recovery

The most important fact to be kept in mind when drafting a training routine is that the body needs its share of rest. Newbies often misguidedly believe that they must work they drop every day, but this approach is derogatory. The body responds best to stress when periods of stressful activity are interspersed with relaxation. The body needs to rest so that it can react to the training, resulting in the boosting of endurance and speed. Alternate heavy load days with light exercise – after a strenuous training schedule, opt for swimming, bicycle riding or walking the next day. Also, in a month, allocate 3 weeks for moderate and high endurance training, with one week set aside for easy endurance runs. This easy week must boast of 30% lesser practice time and distance. This will help the body rebound quickly.

2.Adaptation

Allow your body to gradually build its endurance levels. If you have a marathon to run on a specific day, plan your training such that you are at your best on the day of the marathon. The distances covered and your speeds should gradually increase as the weeks progress, such that you perform better every day. Follow the 10% rule religiously. This rule basically states that the increase in the distances covered and the speed at which you hit the road from one week to the next should not be greater than 10%. Also, you must race for only 10% of the marathon distance as you would otherwise be laying undue stress on yourself.

3.Consistency

Consistency is always the golden rule when it comes to training for any sport, and marathons are no different. If running marathons is an indulgence and you have other work to attend to, plan your day so as to incorporate running for an hour or two. Many a time, folks train sweat and blood during the weekend and forget about running for the rest of the week. This serves no purpose. Instead, allocate a couple of hours for running every day, even if for short distances and durations.

Another shortcoming to be checked is the tendency of a trainee to take a day off due to bad weather or mood swings. Sweltering heat or freezing cold, don’t let the weather keep you off the road as this breeds a lethargic attitude and your training will take a blow. Instead of totally canceling your run for the day, run for at least half the distance or half the time you run every day.
If external or internal factors are absolutely not conductive for a run that day, indulge in active relaxation such as swimming, cross country bicycle riding, etc. It is highly important that you do not fall below 50% of your distance/speed on any day.

All the same, maintaining consistency does not translate to never taking a day off running. If injured or taken ill, you must allow your body the rest it needs. Also, if you skip a day or two of training in between, make up for it not by running double the distance the next day (which increases stress) but by adding an extra mile for a couple of days before reverting to your routine.

Superseding even marathon clothing are the right pair of sports shoes. Running shoes are the single most important equipment of an athlete. When your foot strikes against the ground, the foot absorbs the shock and proper shoes will help evenly spread out the shock. If you train in the wrong type of shoes, you will injure your feet and end up spending more time on recuperation and lose money on footing medical bills.

Types of Running Shoes

Running shoes can broadly be categorized into 4 groups:

1.Stability Running Shoes

Stability running shoes are durable besides providing a good cushioning effect and supports the feet. Stability shoes are best used by those who don’t need any extra stability for motion control. Athletes with normal feet and a slight inward curve benefit the most from this type of shoes.

2.Motion controlled shoes

As the name suggest, these shoes help control the movement in the joints of the feet. This category comprises shoes that are typically heavy and inflexible. Thus, these shoes best suit athletes with flat feet and need external help in maintaining proper control. These shoes are also durable, and are prescribed for those with weak ankles or arches, or with recurring shin splints.

3.Cushioned running shoes

Cushioned shoes are those that have padded mid-soles. The inside of the shoe offers lesser amounts of support and is best suited for those athletes who don’t put their feet forward as they strike against the ground.

4.Performance/ lightweight running shoes

The members of this category are a favorite among athletes as they are very responsive and boost the performance levels of quick, efficient runners. However, the shoe does nothing to prevent sore feet, and this is the reason they are preferred more by those who have enough experience on the field and will not contract sore feet every so often.

What Is Your Foot Type?

Knowing your foot type is obviously the first step towards purchasing a pair of running shoes. Normal, flat and high arched are the three basic categories that feet are classified under.

Normal arch – if your footprint shows a full foot with an inward curve of normal size at the arch, your feet fall under this category. An athlete with a normal arch foot hits the ground such that the foot rolls inwards in an event called pronating. The impact of the feet striking against the ground is evenly distributed across the surface of the feet. Stability running shoes are the best fit for those with normal arch feet, and are of average build.

Flat feet – motion control shoes with firm mid soles are the most appropriate footwear for those with flat feet. Flat feet are identified as those that do not curve in at the arch. Flat feet are sometimes also referred to as low arch feet.

High Arch Feet – the footprint of a high arch foot will show the heel and the ball of the foot, with the two seemingly unconnected. Athletes with high arch feet would do their best in cushioned shoes, as they would be gaining greater control over their feet.
Replacing Running Shoes

Consider your running shoes to be similar to tires of a vehicle in terms of maintenance and usage. Just as a worn out tire runs out its purpose, so does a running shoe. When your running shoes show signs of wear and tear, they must be replaced. Often, athletes are advised to replace their running shoes after covering about 1,000km in them, as they would have lost their shock absorption capacities. Wearing worn out shoes, ill fitted ones or those that are not in proper condition will only cause injuries to the athlete.

Choosing A Running Shoe

choosing running shoes requires more time and thinking than purchasing your Sunday wear. One of the many things to keep in mind is the fact that your feet swell by about half an inch when you run a marathon, and you must thus purchase shoes that allow that half inch extra space. All noteworthy sports shoes manufacturers make all the categories of running shoes, and you are bound the perfect fit. Trial and error is the only method that will allow you to find the right shoe. You can do your homework the types of shoes available and their prices by browsing though subject-specific websites. Nike, Saucony, Brooks and Asics are among the foremost brands looked up to.

Special Needs

Often, some specific needs or medical conditions also affect the type of running shoes you must use. Orthopedic shoes are available in special avatars that are picked out based on the foot strikes of an athlete. You may want to consult your physician before picking up shoes.

Adenosine Triphosphate (ATP) is the energy currency of the body and this bio-chemical compound facilitates the contraction of muscles. Muscle contraction is what allows the body to move. ATP be similar to the fuel in your vehicle just as the engine of your vehicle requires fuel to run, the cells need ATP to keep the body running.

Carbohydrates, fats and proteins are the 3 main nutrients that are required for the production of ATP. Proteins plays a more important role in the maintenance of cells rather than in ATP production.
Carbohydrates, fats and proteins together comprise a category called energy or caloric nutrients. This collective name has been bestowed upon them as they are sooner or later used for ATP production.

Besides caloric nutrients, minerals, vitamins and water are also required by the body. In fact, the energy nutrients would be rendered useless without the latter set as they help process the former.

Caloric Nutrients

Of the total calorie consumption allotted for a day, 15% must be protein, 20-25% should consist of fats and about 65% must be carbohydrates.

This is the ideal distribution of the daily calorie intake, but the replacement of a small share of fats with carbohydrates is also a good choice. Protein must comprise not more than 15% of the diet as too much protein does more harm than good. The tipping of the carbohydrates-fats scale will invoke the body to use more carbohydrates than fats. It has been recorded that an athlete burns about 70% carbohydrates and 30% fats in the first hour of a marathon, after which the carbohydrate reserves rapidly decline and the body switches to fats. In a short race, the body uses 95% carbohydrates and a mere 5 % fats.

Fats are the lesser effective of the two in manufacturing ATP. Thus, when the body runs out of carbohydrates, a situation called “hitting the wall” is encountered wherein the pace of the athlete drops and greater work goes into making the body move. This is because the body must now rely on fats for the manufacturing of ATP.

Relentless practice is the only way that such fatigue can be avoided during a race or a marathon. You can train your body to effectively use fats at high intensity workouts, and this will allow the athlete to adapt besides facilitating the stocking up of carbohydrates for the finale of the main event.

Diet and Weight

A fact to remember is that consuming a high carbohydrate diet increases the quantity of carbohydrates used, while a diet rich in fats increases the proportion of fats used. Thus, if you consume carbohydrate rich meals, your body will automatically use greater quantities of carbs for energy generation.

Another pointer here is that besides watching the proportions of protein and carbohydrate intake, one must also keep tabs on the total calorie consumption. To lose weight or to keep at a specific body weight, you must find the right blend of calorie consumption reduction and increase in caloric expenditure.

1 gram of carbohydrate + protein = 4 kilocalories of energy; and 1 gram of fat = 9 kilocalories of energy.

Since the amount of exercise done triggers corresponding appetites, it is all the more important to reduce fats consumption and hike carbohydrates intake.

Here is how goals for marathon runners look like:

Beginner athlete – finish the marathon on both feet.
Moderate runner – finish the marathon within 4 hours.
Seasoned runner – cross the line well within 3 hours.

The first step to be taken before sitting down to formulate your goals is to sort out your priorities. For many, the annual marathon held in their city is the even to train for, while for other running marathons is a profession. Prioritize home, work place, athletic training and any other element of your life, and find for yourself the role marathons play in your life so that you don’t fall victim to frustration or regret.

Be pragmatic when setting goals for yourself. Know yourself and find your strengths and weaknesses. Setting unattainable goals will only serve to dampen your spirits. Thus, it is all the more important to set goals that are attainable without aiming too low. Keep at your goals even if it seems like you are not making any progress for a while. Be dedicated and consistent in your practice, and no goal is beyond your reach.

You may want to take help from a trusted one to help set short-term, intermediate and long-term goals for yourself. Besides drafting practical and comprehensive gals, you must also find the will power to drag yourself onto your feet on your bad days. It is very easy to be distracted by the day’s weather or mood, but having set goals will help you get going. The long term goal should be the last race of the season, and these goals must be set down at least 7 to 10 months before the conclusion of the racing season. The short-term goals should help you get in gear for the next race at hand.

The long-term should develop as your performance levels increase with training. These goals must be reviewed periodically. Also, it is important for you to draft these goals in advance so that you don’t bite off more than you can chew. Your goals must be challenging but attainable, and stimulating but acceptable. Dream and work to attain your personal bests, and challenge yourself to best yourself each time.

Here are a couple of factors you must keep in mind when formulating your goals:

1.Objectives

Your objective is what gives direction to your goals and efforts. Know what your ultimate aim is to be able to orchestrate your training so achieve the same. Suppose that the race in question is your primary race, you will want to use it as merely a practice session and pace out your session. You will also want to keep a steady pace all through the race.

2.Internal Factors

It is important that you pay attention to the pros and cons of factors such as age, weight, mental health, physiological fitness and the like at the time of the race. Personal elements such as a disturbed state of mind are not conductive to a good performance on the race course. Also, give due importance to factors like weight gained or a recently sustained injury. Your plan of action will be altered to accommodate these changes. Pep talk and boost your confidence and energy level for a race and prepare yourself to maintain a consistent pace. Stress, lack of sleep and other such conditions hinder your capacity.

3.External Factors

Environmental factors are as important as personal ones when it comes to setting the mood for a race. From the terrain, to the crowd and the weather, your body and mind respond to all of them and more. You need to train yourself to be able to adapt to any trail – be it rocky, steep or plain, and both hot and cold climatic conditions should find your at ease. Allow your morale to be boosted by the cheering of the crowds and keep running.

If Pierre de Coubertin is the man who restored marathons from the dungeons of time lapse, it was the historian Michel Bréal who is to be lauded for the enrollment of marathons in the list of modern Olympics sports. Bréal had argued that marathons should be included in the modern Olympics in honor of Pheidippides who unwittingly ran the world’s first recorded marathon to announce the victory of the Greek over the Persians. The soldier had dropped dead out of sheer exhaustion the moment he delivered his message. It has been analyzed that the massive support extended by the Greeks to Michel’s proposal to include marathons in the Olympics was because he also proposed that the original trial traversed by Pheidippides be the marathon course for the Olympic race, too. This came as a boost of national pride for the Greek.

A lesser known fact about marathons is that a race was held a week before the Olympics race, the first of the two tier selection process for Greek participants in the Olympics marathon. The first official Olympic marathon was held on 10 April 1896. 17 contestants, with 13 of them being Greeks, participated in the 40km race that stretched from the town of Marathons to the marble Olympics stadium in Athens. This historic race was won by Spiridon Louis, a peasant boy aged 24. He clocked a running time of 2 hours, 58 minutes and 50 seconds. It may be noted that Louis was a messenger with the Greek army at the time of his participation in the marathon. Australian runner Edwin Flack, American runner Arthur Blake, French participant Albin Lermusiaux and Hungarian runner Gyulu Kellner were the non-Greek participants of the marathon.

With the Olympics marathon having scripted a success story, Boston Athletic Association (BAA) lost no time in emulating this refreshingly new concept, and the Boston Marathon was conducted on 15 March 1897, spanning over a distance of 24.5kms, and it soon became an annual event for Boston. Boston was a participant at the 1896 Olympics in Athens.

The World Wars kept nations too occupied for marathons, resulting in a dip in the trend during conflict years. Close on the heels of the conclusion of the World Wars, a number of annual marathons were introduced in several nations across the world. Japan launched its famous Fukuoka Marathon in 1947, and Netherlands soon followed its lead by introducting the Twente Marathon in Netherlands. Athens Marathon, which was sent into hibernation for a variety of reasons, was revived in 1955. 40km (i.e., 25 miles) was the most common marathon distance set. 42km was adopted as the standard marathon distance during the 1908 Olympics in London. The addition of 2kms was made as the Windsor Castle and the White City Stadium were chosen as the end points for the race. Barring a few instances between 1908 and 1924, 42kms has been accepted as the official marathon distance.
As the 20th century aged, marathons evolved for the better, with mass participation becoming the norm. This trend reflected in increasing awareness about fitness and interest in jogging during the 1960s. The New York City Marathon was launched in 1970, and consisted of a few laps of the Central Park. It was during the American Bicentennial Celebrations in 1976 that the marathon was shifted into the city, and the event is now recognized as the pioneer of marathons on city roads. The New York Marathon, too, has developed over the years, with the annual event now witnessing more than 37,000 runners on the roads, as against the modest 127 runners that the events started off with.

Evolving parallel to the NYC Marathon is the London Marathon. Introduced in 1981 with an impressive 7,747 runners turning up for the event, the London Marathon is today an important annual event in the city with more than 35,000 participants enlisting themselves for the marathon. A large chunk of the marathon’s participants run for charity, and the London Marathon is hailed to be one the world’s largest fund-raising marathons held.

Marathons were initially an exclusively male event, with women first participating in marathons only in 1984 in the Olympics Women’s Marathon in Los Angeles. Thus far, 8 women and 4 men hold more than one marathon title. James Peters is a legend who set no lesser than 4 records between 1952 and 1954. Abebe Bikila, an Ethiopian barefoot runner, made world records in 1960 and 1964. Greta Weitz is another athlete with 4 world records between 1978 and 1984 to her credit, and Paula Radcliffe is the current holder of the women’s marathon record of 2 hours, 15 minutes and 25 seconds. Haile Gebrselassie, an Ethiopian athlete who ran a marathon in 2 hours, 4 minutes and 26 seconds during the 2007 Berlin Marathon holds the current world record for men.

2006 saw the establishment of the World Marathon Majors that awarded runners with the most points in the Berlin, Boston, Chicago, London and New York marathons over a two-year period with cash prizes.

Cross training is all the more beneficial if aerobic exercises that focus on the important muscle groups of athletes are incorporated into the training schedule. Cycling will help the athlete in boosting the strength of his thighs and keeps knee injuries at bay. Swimming, on the other hand, helps strengthen the torso, biceps and relax the muscles in the back and legs.

Cycling is beneficial for thighs, hips and shins. The groups of muscles that are benefitted by indulging in swimming are thighs, ankles, lower back muscles and hips and buttocks.

Cross training must only be a part of your over training, and must not constitute most of your training time. This is because cross training will work on different muscle groups which may or may not be beneficial for your professional performance. It is thus advisable for runners, cyclists and swimmers to concentrate on running, cycling and swimming, respectively.

Another benefit of cross training is the fact that it helps develop endurance of the body and equips it to face injuries better. Every time you go out for a run, you face the risk of getting injured and this is physically stressful for the body. When you are injured, it is advisable to suitably reduce the intensity of your training so as to give time to our body to heal. Completely taking a break from training when injured can also be mentally stressful. Since you are physically and mentally wired to indulge in some training every day, not doing so would exert undue stress. This is where cross training comes into the picture. If you are unable to run, you can choose to swim or cycle for the day.

There are numerous options for filling in for the original exercise of running. What needs to be considered here is that the replacement must keep your heart rate the same as usual and avoid stressing on the injured part. For athlete, cross-country skiing, water running and stepping machines are the most effective as they engage the same muscle groups that are engaged by running, and your target heart rate will be maintained. Water running will remove the stress of your weight from your legs and your injury will not be aggravated. Cycling, on the other hand is not the best option as different muscle groups are used.

However, it is better that you engage in cross training instead of completely waving goodbye to training for the period of injury as there is a risk of falling out of shape.

When cross training is being employed when the body is recovering from an injury that disabled your ability to run, there are few points to be noted. First, stick to the duration of your usual training sessions, not the distance covered. You must then split up this duration into smaller parts throughout the day, and slowly increase the duration of the slots till you can effortlessly pull the whole training time at once.

Cross training also helps counter the effects of over training. If a new technique that you have incorporated to your programs stresses you out, switch to a different form of training. Reduce the stress on the over trained muscle groups but keep yourself in form with cross training. Taking up swimming or cycling will help keep your cardio-respiratory system in condition while reducing the physical stress on the body.

Cross training aids in the healing process by easing up muscles that were over worked. A bike ride or a swimming session can help you rebound from the strenuousness of the previous day. Unfavorable climatic conditions and sudden developments also sometimes hinder regular training, and cross training can be employed at this.

Here is an example of a weekly marathon training schedule where each activity could be running, cycling, swimming or some equivalent gym exercises.

Monday – Off day
Tuesday – Medium activity
Wednesday – Easy activity
Thursday – Medium activity
Friday – Off day or easy activity
Saturday – Medium or easy activity
Sunday – Long activity

There are established principles which govern all training methods. They are just different applications of the same basic principles. The most important ones which are the mainstay of all training programs are:

1. Athletic Recovery

When setting your weekly routine, it is important to alternate stress and recovery. Your body copes better with hard work if it has a chance to recover and repair itself. Whenever stress builds up it inevitably culminates in breakdown. If sufficient time to recover is not allowed, then the body’s resources become depleted.

Always follow a hard session with light running the following day. This helps prevent injury and gets blood circulating in your tired muscles and helps remove the accumulation of waste products. You can also consider light activities after a hard run which might include cycling, swimming or even just walking.

When you first draw up your monthly schedule, try and alternate 2 or 3 weeks of hard training with 1 easier week where you might reduce your work load by a quarter. This will give a mix of stress and recovery which will help the body to cope and, ultimately, improve your running.

2. Adaptation

Slowly build up your training work load to increase your aerobic endurance. As you get near to the target you have set for your race, adjust your training with speed workouts. This will help you peak for your race. Follow this with a recovery and then start again with some endurance running.

The increasing levels of stress allow the body and mind to improve. Be careful though as overstress does cause the possibility of breaking down. Getting the right balance of stress is difficult. It should be intense enough and regular enough to allow you to progress to a higher level of racing fitness. Use the 10 percent rule which is,

‘Do not increase your distance, time or speed by more than 10 percent from one month to the next. Also, no more than 10 percent of your running should be done as racing.’

3. Consistency

Training should be consistent work. No matter what the weather or how you feel you need to follow your training schedule. Training needs to be done continuously and consistently for good results. Regular running in small amounts is better than ad hoc days of hard slog only when you feel like it. It’s much easier to get out of shape than to get into shape.

Training is all about discipline. We have all had times when we want to take a day off just because things get a little tough. Always try to do at least half as much training as the previous week. Rather than not having a run at all, try cutting back on the distance, vary the pace or reduce your exercises to maintain your consistency.

Regular training in manageable amounts leads to consistency. There will always be unavoidable times when you miss a day or two. Don’t try to make it up all in one go. Add a kilometre or two to your schedule each day for a while to make up some of the lost distance.

Bad habits in any endeavour are easy to acquire but very difficult to lose. It is better to start off with the correct technique and save on a difficult transition at a later date. Some people may wonder why they should change their running form at all when it has worked so well for them in the past. The two main reasons are energy efficiency and injury.

A bad running form can make a big difference to your chances of getting injured, especially in the lower body. The repetitive strain on the leg joints can soon lead to problems.

Wasting energy by using the wrong form will always cost you dearly in a marathon. You need to be able to focus on a relaxed free-flowing form that doesn’t make unnecessary movements. It is not just the waste of energy but the fatigue that results from it and the poor performance that should convince the beginner that changes may be necessary.

Improving your running form could turn out to be more important than improving your aerobic capacity or raising your lactate threshold. Just a small change in your running form could make a dramatic improvement in your times or reduce your chance of injury. Ensuring that you have a good running form makes the body move more efficiently and so, minimizes the use of energy. Your body only has a finite amount so it shouldn’t be squandered.

A good running form is achieved by having a good arm motion and a good posture of the body. You also need to understand how your foot fall and striding technique need to vary depending on terrain or incline. Once you have managed to incorporate all of these factors together then it is likely that you have found your best running form. This is unique to you and should fit your own physique and abilities.

As with everything else, practice makes perfect and it is practice that will help you to find your best running form. Sometimes you will need to focus on a just one body part such as your arms or head to achieve the desired action. If you are training for a race then speed workouts help your body become accustomed to the mechanics that are necessary for keeping up such a high pace. It will exaggerate your running form and make you more aware of it. This will make it stick in your mind and muscle memory more easily.

Always consider all aspects of your running form and not just each part in isolation. When you are going forward into the hill push the hips upwards. The arms should move with short, quick movements. The shoulders need to be relaxed but not floppy otherwise they roll which wastes energy giving no help to your forward motion.

Your body angle depends on the method you develop for your foot fall or foot strike. If you run with a heel first foot strike style then an erect posture is generally more efficient. This is because the muscles would have to strain otherwise to keep you balanced. However, if you use the ball of the foot method, you should have a slightly leaning forward posture which allows for a more fluid motion of the legs.

Avoid rolling your head around, try and keep it straight and erect. Your body has a tendency to follow the head in whatever direction. If you run while looking at your feet you will have a tendency to fall forward. Always look ahead and your head will help keep you erect.

Keep your hips relaxed, keep them forward and up. At the same time, try pulling in your buttocks by moving your pelvis forward slightly. This moves your centre of gravity forward which aids forward motion.

You need to relax your shoulders but don’t let them roll. They should be curved forward slightly in a relaxed manner. Don’t lean forward too much otherwise your hips will move backward to compensate which will badly affect your centre of gravity and your posture. As a result your stride length will suffer and you will be using more energy.

The arms are, perhaps, the biggest problem. They are like two pendulums hanging from your shoulders. To swing a pendulum requires energy. The longer the pendulum the more energy it requires to swing it so shorten it. Bend your arm at the elbow and use it like a piston not a pendulum. If you carry your arms too high though, it will cause fatigue. Don’t swing them excessively but don’t carry them rigidly either. Inhibiting a natural swing uses just as much energy as inducing an unnatural one. In general your hands shouldn’t go any higher than your chest or any lower than the waist. When your arm completes the backward swing then the hand should just graze the seam of your shorts.

Bouncing is probably where most energy is wasted so you should try to eliminate as much of it as possible. All the energy used to bounce needs to be used to move you forward. While running, try focusing on an object in the distance. If the object seems to be bouncing up and down excessively then you are bouncing too much and you should try and adapt your style or rhythm accordingly.