12 WEEKS TO GO INCLUDE FAMILY AND FRIENDS

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1 12 WEEKS TO GO INCLUDE FAMILY AND FRIENDS FAMILY SUPPORT Training for a marathon is not only physically demanding- but emotionally too. This is where family and friends can help. ITB SYNDROME The most common injury affecting endurance runners is ITB syndrome. Make sure you re not one of them. VITAMIN C If you only take one supplement, vitamin C is the one should you consider taking.

2 Aim of the week Four weeks down and just twelve to go. A third of the way through and I m afraid that it is about now that the real work begins. As your weekly mileage starts to grow, so does the size of the task ahead. I have had many heart to hearts with marathon clients over the years about 4 or 5 weeks into training where there is a definite shift in attitude. For many people, especially novice runners, at this stage of preparations, the novelty of training starts to wear off and the weekly challenge of combining work, family life and running is becoming more and more difficult. If you are finding the going is starting to get tough, please don t think you re alone - there are thousands of runners out there who are feeling exactly the same. Marathon training is a long and gruelling journey and there will be a number of low points along the way, so try and keep your chin up and be positive. It is worth it in the end, so hang on in there. Getting support from family and friends is vital from now up until race day, so use them as a sounding board and let them help you through the low points. You ll be fine. As the running company Brooks says - Run Happy!

3 Injury of the week - Illio-tibial band friction syndrome The ITB is a non elastic cord on outside of the leg. If this band becomes excessively tight, it can cause friction on the outside of the knee and cause a great deal of pain. Pain is usually experienced on the outside of the knee when it is flexed and is sore to touch. Symptoms Discomfort on the outside of the knee or hip A clicking sensation on knee flexion on the outside of the knee as the tendon rubs against bone. Pain in the knee or hip when attempting to walk downstairs and sometimes when sitting down in a low chair. Sudden onset of pain after several miles into a run. Causes There are a number of causes for ITB syndrome and it can affect any runner regardless of sex, age or fitness levels. The main causes include: Running on a cambered or uneven surface Upping your running mileage too quickly Increasing the intensity of your runs Incorrect running shoes for your gait Muscular imbalance in the leg muscles Treatment If you are unfortunate enough to experience the symptoms of ITB syndrome the first thing you must do is follow the RICE protocol, especially with the application of ice to help reduce inflammation. Whilst you are living with the injury and running is not possible, you may find that other forms of aerobic exercise such as swimming, cycling and rowing may be possible to do without pain. If this is the case, substitute your running for one of these to keep your fitness levels up.

4 Nutrition Tip of the week - Vitamin C The subject of vitamin and mineral supplementation in general is a very contentious issue. Some experts claim they are a must have and others dismiss their benefits altogether. There is unlikely to ever be a unanimous decision, so ultimately it is up to you which side of the argument you lie. Vitamin C is perhaps the most popular nutritional supplement and for good reason. Vitamin C plays a vital role in a number of physiological processes including: Keeping the immune system healthy The synthesis of collagen (the protein that makes tendons and ligaments) Helping with the absorption of iron Its role as an antioxidant - essential for the athlete. The suggested daily requirements of vitamin C are again continuously under debate. Some argue that the amount consumed in our diets is sufficient but others maintain that large doses are needed to help ward off infection, strengthen the immune system and even help to fight cancer. If you had to choose one vitamin supplement to take as part of your endurance training, my tip would be to choose vitamin C. Doses of 1000mg- 2000mg may seem excessive when the recommended daily allowance is just 60mg but evidence suggests that this is the optimum level for a positive effect on your health. Due to the regularity of an endurance runners training, the body s immune system is depressed slightly after a run. It is for this reason that many top runners are vulnerable to colds and upper respiratory tract infections. By supplementing your diet with vitamin C, your immune system is strengthened helping to ward off any unwanted viruses.

5 Video of the week - Treadmill Mayhem When the weather gets bad, training inside on a treadmill often seems like a very good idea. Although, you should not rely on the treadmill as a platform for all your training runs, I m actually a big fan of them every now and again when you re training for an endurance event. The soft runway and the ease at which you can alter your training intensity can actually be a very effective way of training - particularly for hill and interval training. Of course, it can never replace the road where you should be doing the overwhelming majority of your training, but every once in a while the treadmill serves a purpose. They are not without their dangers though. A belt speeding along at 7-8 mph might not sound particularly dangerous, but if you lose your footing and end up falling over, it can be a pretty painful experience and highly embarrassing one if you re training at the gym. With that in mind, click on the video above and see just what can happen if you don t take care (or you mess about) on the treadmill.