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There are many great training programmes out there for novice and veteran runners alike but we would like to recommend www.jeffgalloway.com and www.halhigdon.com for great training tips and schedules for both marathoners and half-marathoners. Below we've offered you some of ours. Good luck!
TRAINING TIPS/INFORMATION by Laura Ribbins, Fitness Connection, Grand Cayman
The components of a training program are:
Before getting started, it is very important to understand how your body responds to workouts and what causes improvements in fitness and endurance. It is not during the the work session that your body improves but during the REST. No rest, no improvement! The body responds to physical stress by adapting in three main areas: the heart and lungs become more efficient, the muscles become stronger and the bones and tendons increase in density. If you increase your activity too much, your body will break down. If you are starting properly, you will avoid soreness and injury.
There are three main factors in a training program: Duration, Intensity and Frequency (DIF). It is very important that as you try to make improvements, you don't increase these factors by more than ten percent per week. Most people go from sedentary or low levels to high levels of all three and end up injured within three weeks and then take six to eight weeks to recover.
It is important when starting out to keep your intensity and duration low and get your frequency up to 5 days a week. After your get your frequency up, you can then increase your duration to get you ready. There is a rule that in a one time effort, you can do three times the distance of your average run/walk. This simply means you don't have to rush your training to be prepared.
Your training program should have a full range of workouts to maximise your potential, avoid injury and boredom. The different types of workouts are long intervals, short intervals, resistance work, steady states, over distance, core strengthening and the un-workout called rest. Planning the rotation and intensity of these workouts is the secret to becoming a great runner or walker.
For more information email Laura on email@example.com or call her on 345.949.8485.
Fueling Your Active Body by Andrea Hill, Registered Nutritionist, Cayman Islands
If you're an avid exerciser or training for the marathon, you may wonder how to fuel your body for peak performance. I only wish I had the winning recipe! Teh best training diet is one that includes a good balance of energy sustaining foods including whole grains, fruits, vegetables, low fat dairy products and lean proteins.
Every individual has unique food preferences and aversions so what works for you may not necessarily work for the friend you're training with. While training, it is important that you determine which foods work best for you. When you find which foods supply you with the best energy, stick with them! You will feel assured that you have equipped your body with the nourishment you know has worked during your training, and ultimately the marathon.
Eating carbohydrate foods and high carb meals is key to fueling and refueling your muscles. This way, your body will be ready for the event. About 60 to 70 percent of your training diet should come from carbohydrates. Protein and fats should also be part of your diet but because they take longer to empty from the stomach, they can cause gastrointestinal problems or discomfort during training. So do still include these fuels but in moderate amounts.
For training or events lasting longer than 60 minutes, choose carbohydrates with a moderate to low glycemic effect. These are foods that are digested slowly and lead to a slow release of glucose. Food examples include bananas, yogurt, apples, oatmeal and pasta. Eating moderate to low glycemic foods one hour before training will allow these foods to be digested enough to be burned for fuel during the event, but will also continue to provide sustained energy during the long workout.
Remember to allow adequate time for food to digest. A high calorie meal will take longer to leave your stomach than a lighter meal. Drinking plenty of fluids - 16 ounces up to two hours before the event and up to 8 ounces (as tolerated) five to ten minutes before - is also crucial to preparing your body before the marathon.
Your nutritional goal during the event is to maintain proper hydration and a normal blood sugar. Drink fluids as tolerated. Through your training you will get a sense of how much is enough to keep you going.
You can increase your stamina during the race by eating 100 to 250 calories for each hour of endurance exercise. Again, remember to experiment during your training to ensure what works best for you! Typically, the best options include sports drinks like Gatorade, bananas, dried fruit, pieces of energy bars or animal crackers.
During your training, a recovery snack straight after each session is essential to help refuel the muscles for the following training session. Remember that exercised muscles are hungriest for carbohydrates within the first two hours after a hard workout. My suggestion? Aim to eat within the hour of a training session or race.
What foods will allow your body to recover optimally? Carbohydrates such as a sports drink, fruit, cereal bards, low fat muffins, bagels and fruit juices. In other words, carbohydrates with a high-glycemic effect because these foods will work quickly to boost energy by raising blood sugar.
Don't get stuck running on fumes! Take the time NOW to learn which foods help you train optimally and provide you with the best energy before, during and after the race.
For more information email Andrea on firstname.lastname@example.org or call her on 345.917.4246.