Conquering The Marathon is written for those thousands of individuals now joining the long distance movement of half and whole marathons. Distance walking and/or running should no longer be geared only toward those who are already physically fit, but also for people who are physically untrained. Conquering The Marathon addresses adults who possess very basic levels of fitness, yet want realistic guidance as to how to pursue aerobic fitness such as distance walk to run ratio movement. It is also written for the beginning and seasoned distance runner who strives to reach their physical and aerobic potential. The reader has a year of progressive training schedules, with weekly training tips plus detailed muscular and agility exercises specific for long distance movement. The book also contains a detailed nutrition plan for the active person along with 100 various workouts for all levels of aerobic movement. The content found in Conquering The Marathon will influence and motivate the unfit, those getting fit, and those who are fit.
Conquering The Marathon
HALF TO WHOLE ... BEGINNER TO ADVANCEDBy Lynn GrayAuthorHouse
Copyright © 2012 Lynn Gray
All right reserved.ISBN: 978-1-4772-6107-1Contents
Introduction.............................................................viiForward Movement Thinking................................................viiiWhere are you now?.......................................................xConsider what your answers may mean......................................xiWEEK 1 Walking is Medicine...............................................1WEEK 2 Setting the "Fitness" Table.......................................4WEEK 3 First Step, First Shoe............................................5WEEK 4 The Core and More.................................................6WEEK 5 Cardio Walking Brings Youthful Results............................14WEEK 6 The Cardio Walk...................................................16WEEK 7 Staying Uninjured Along the Way...................................18WEEK 8 Improving Range of Motion.........................................20WEEK 9 Cardio Walking to Jogging.........................................30WEEK 10 The Calories are Burning.........................................31WEEK 11 Eating for Energy and Weight Management..........................32WEEK 12 Record Your Journey..............................................39WEEK 13 Building a Fitness Plan..........................................40WEEK 14 The Importance of Camaraderie....................................42WEEK 15 Conquering Common Injuries.......................................43WEEK 16 When Do I Cross Train?...........................................44WEEK 17 Striders – Weight Training for Runners.....................56WEEK 18 Bounding for Leg Strength........................................57WEEK 19 The Four Paces of Eve............................................58WEEK 20 The Hills are Alive..............................................60WEEK 21 Duration is Key..................................................61WEEK 22 Eating on the Run................................................62WEEK 23 Heat, Humidity and Long Distance.................................63WEEK 24 My Feet are Hurting..............................................64WEEK 25 Say HI to Hydration..............................................65WEEK 26 Time for a Coach?................................................78WEEK 27 Sharpen the Sword................................................80WEEK 28 Track – The Double Edge Sword..............................82WEEK 29 The "Push" Advantage.............................................83WEEK 30 How to Race a Distance Event.....................................84WEEK 31 Don't Lose Your Gains............................................94WEEK 32 Race Psychology for Event Success................................95WEEK 33 Week to the Day!.................................................97WEEK 34 The Next Step....................................................99APPENDIX #1 Key Race Results.............................................105APPENDIX #2 Walk to Run Terms............................................106APPENDIX #3 Weight illustrations.........................................109APPENDIX #4 Stretching illustrations.....................................110APPENDIX #5 Food Journal.................................................111APPENDIX #6 Fifty Track and Tempo Workouts...............................112APPENDIX #7 Pacing Chart for Half and Whole Marathon.....................122
Chapter One
Week 1 Walking is Medicine
As our society becomes more focused on technological advances and a busier lifestyle we find ourselves increasingly isolated, stressed, and physiologically more sedentary. The notion of "taking a walking break" is soothing and if practiced, the motion becomes mentally relaxing. Consider "taking a walk" as a far healthier and physically rewarding choice when desiring to briefly detour the stresses of life. It is a fact that the more control we have over our mental and physical well-being, increased overall health will occur, making day to day living more productive and meaningful. Those of us approaching middle age will find many exciting options in the exercise realm and want to be part of the action which a healthy body can deliver. "Taking a walk" will give the muscular and mental medicine needed to be continually mobile and physically independent throughout our lives. Later on as we add a bit of intensity to our walk with cardio walking, and gain aerobic benefits while walking briskly.
There are many gains which walking and brisk walking can give to people of all ages. Consider these following mental and physical perks.
• Friendship: Perhaps the greatest walking movement benefit of late is the camaraderie gained from joining walking groups planning a distance goal such as completing a 5K or a half marathon. The largest population gains in distance events are now made up of women. They love conquering new goals and becoming fit while allowing downtime for socializing and relaxing.
• Mood enhancer: Regular walking can greatly reduce depression. The ages of sixties, seventies, and beyond reveal an increased sense of isolation and lack of physical and mental stimulation. Retirement, increased isolation from not being in a social environment, and decreased physical health drive the later ages into negative habits oft en leading to alcoholism and increased drug use. A group walking program resolves this by providing its own social network. The younger ages gain increased self-esteem with an outlet to establish themselves competitively in a physical arena which supports walking and running events. Physiologically exercise increases endorphins, the neurochemicals occurring naturally in the brain which elevate the mood and reduce anxiety levels.'
• Increased Coordination: Accidental falls occur more frequently as one allows muscles, balance, and posture to deteriorate. In fact falling accounts for a large number of deaths after 65. The walking movement establishes a continual heel to toe striking gait which aids balance and overall body coordination. The range of motion or leg span of a vigorous cardio walk together with the fast movement of the arms reminds the walker to practice a balanced posture during fast forward movement.
• Bone Density: After thirty or so many of us are being reminded to engage in exercises to increase bone density and therefore avoid breaking bones easily. By age 65 one in four women has osteoporosis and have thin bones which look like a honeycomb. From forty on, an increasing number of women get osteopenia, a predecessor to osteoporosis. Many studies have been made which show that the impact of walking, cardio walking and running can slow down and even reverse bone loss by promoting bones to become denser. Lastly, the more muscles we gain surrounding the bones, the more protection our bones and vital organs receive from impact incidents.
• Get Flexible: Living out the middle ages and onward reveal a loss of fluidity both in the joints and muscles. The long span required for a full cardio-walk movement requires a stride length of 12 to16 inches in length which lends itself to leg flexibility. Using the knee as a hinge joint helps with keeping forward movement both fluid and steady on strong knees with well-developed tendons and ligaments. The use of arm propulsion of cardio walking is analogous with the knee/leg movement. In this case the range of motion is established with a full arm swing and assisted with a flexible elbow joint.
• Up the Metabolism: The war of the worlds for many of us begins with weight loss vs. weight gain. Let's look at weight gain first. Cardio walking greatly increases the metabolism; the body's ability to burn energy. Conversely, as we age and our appetite decreases, a vigorous walk will stimulate the appetite thereby assuring the important nutrients and minerals to be absorbed into the body. The frosting on the cake for those who desire to lose weight is the development of leg, arm, and core muscle. The increased density of muscle mass increases metabolism even while you are sedentary.
• Digestive System Relief: Increase of motion by walking results in a decrease in diabetes due to the body removing sugar from the bloodstream quickly. The intestines are stimulated with vigorous cardio walking. The form needed for cardio walking includes a constant slight swing left and right with the arms which gives the intestines a slight "twisting" effect. This continuous twist will help stimulate bowel movements and in general help rid the body of waste.
• Breathe Rite! For sedentary individuals, by age 35 maximal oxygen intakes has decreased by 10%, by 45 it has decreased by 20% or more. Walking increases the efficiency with which the muscle cells take oxygen from the blood, as well as preventing the shrinkage or deterioration of lung tissues. Walking increases oxygen into your lungs. This enables the lungs to handle the increase of air flow more efficiently due to the improved condition of lung tissue and increased development of chest muscles. The lungs become strong, efficient, and work like recharged receivers of air which in turn renew cells while giving the body more energy and preventing normal exertive tasks from leaving you breathless.
• Heart Rate, where did it go? As we age blood pressure tends to go up largely due to the arteries becoming less flexible and narrow. Worse yet, those same weakened and narrowing arteries become clogged with cholesterol which can result in heart disease. Cardio walking reduces both a high heart rate and blood pressure due to forcing the narrowing arteries to open up. The increased expansion of the arteries will lessen the work of the heart by lowering its stroke volume and/or pumping. A decrease in resting heart rate and blood pressure become two valuable health markers of the heart working more efficiently. Increased blood flow or circulation due to walking vigorously also helps lessen varicose veins and other related circulatory problems. Physical fatigue lessens as vigorous walking increases, again due to the increase of oxygen and blood circulation.
Week 2 Setting the "Fitness" Table
There are basic steps to follow in a long term fitness program which will provide both motivation and successful progression. Below are basic considerations to get the "job" underway.
1. Goal Setting: Each month set a goal; an example would be to complete one mile within 15 min. Another example is to lose two pounds. Other examples include: lower resting heart rate, improve cardio vascular system, strengthen and tone the body. A mid-point goal could be to complete a 5K. Write your event distance goals down, plus other results desired. The contents of each weekly chapter will include a walk to run lesson and a daily journal.
Goals: examples: weight loss, event time (example - 5K in 35 minutes):
2 months ___________________________________________________ 4 months ___________________________________________________ 6 months ___________________________________________________ Year goal ___________________________________________________
2. Find a Walk to Run Group: The number one reason for success in long distance walking/ running is the camaraderie. The friends made along the way instill positive thinking, accountability, and provide a source of "fitness fun."
3. The Journal: Recording one's progress serves as both motivators and teaching tools. Motivators in that you are progressing, while you are learning what aspects of training are most effective for you. Record keeping can include: the distance, the weather, the physical reactions such as breathing, sweat, and muscle soreness.
4. The Shoe: The feet are truly a critical component of distance walking and running. Immediately seek out a professional running shoe expert to measure your feet and determine if your foot strike is neutral, or needs stability due to a slight flair outside or inside; frequently called overpronation.
5. A Realistic Distance Program: A distance program involving impact requires gradual physical adaptation, muscular strength, and agility. Each of those components must be considered to keep injuries at bay and to avoid discouragement of the "too much, too soon" syndrome.
6. Get Started: There will never be a perfect time to begin a fitness program; life seems to always get in the way somehow. It is time to find what fitness level you are at now and begin.
Week 3 First Step, First Shoe
It is time to purchase your first "running" shoe. Walking shoes do not provide the flexibility of running shoes so it is best to begin with a running shoe. Running shoes give both the structured cushion needed for fast walking plus the stability which keeps the foot strike fairly balanced. Let's take a look at the aspects of choosing the correct shoe for your foot strike.
* Check out your arch. A high arch simply means you have it all going on the forefoot and heel; but little in between. A normal arch reveals all three parts of the foot will be used: the forefoot, the middle, and the heel. A flat foot has little if any arch.
* Match your arch with a shoe which can provide the most normal gait. Below are three types of arches which dictate the type of running shoe to be worn.
Under pronators, those with high arches are going to roll outward or supinate upon their landing. Continued outward rolling will create illotibial band pain, knee pain, lower limb pain, and possible hip problems. It is time to get a stability shoe which subtracts the outward roll. A built in stability bar with medium cushioning should help stabilize the foot strike.
Generally speaking those with normal arches will have a neutral or a more balanced foot strike. A normal arch suggests both forefoot and heel strike hit the ground fairly evenly thus allowing you to choose from many "neutral" running shoes. Neutral shoe wearers can also enjoy additional cushion and less built in stability. A neutral foot strike has a tendency to have less biomechanical challenges as well.
Those with flat feet have little if any arch. The tendency is to overpronate in two directions in order to gain foot strike stability. One direction is toward the outside of the heel first then the foot continues to rolls outward as the foot progresses to the toe off. Once again, an overpronator needs the correction of both stability and impact cushion. A severe overpronator may need more correction found in a motion control running shoe or in a custom made orthotic.
Week 4 The Core and More
Proper weight training for distance walking and running includes a series of progressive resistance exercises. Each exercise is specific to attain proper form, strength, and endurance. The exercises described below are known as specificity of movement exercises which increase overall leg and arm power, plus abdominal strength. These core exercises will improve overall posture and will prevent leaning forward as the body fatigues.
Your Turn:
Each exercise will build strength and power in both arms and legs. Begin 3 times per week for one month, progress to 4 times per week with a slight progression of weights added as directed. (See appendix #3 for illustrations.)
Step ups: Using 2 step stools of varying heights, step up with your right foot up on the stool then down, landing in both cases, flat footed. Do the entire motion quickly to simulate the walking and running movement. Work up to 25 repeats on each leg. Challenge of exercise is in the height and weight put onto the ankle. Begin with a 7-inch stool then go up to 11 inch or higher as your legs become stronger.
Effect: The repetitive quick up and down leg motion brings about faster leg turnover and adds to overall leg power.
Robot walk: Stand with your feet shoulder width apart with 1-2 lb. weights in each hand. Step forward with your right leg so that your foot is in the heel-strike position, and freeze. Then bring your right foot back to the starting position. Then step backwards with your right foot so that you are in the toe-off position, and again return your right foot to the starting position. Repeat 10 times and switch legs.
Effect: The practice of walking correctly with weights will strengthen both arms and legs and increase coordination of the walking movement.
Arm lunges: Place your feet in a small stride stance. Bend your arms and cup your hands around a one lb. weight in each hand. Mimic the back and forth flow of swinging your arms as you would while running, keeping your arms swinging close to each respective side part of the body. Vary the weights up to 5 lbs. Repeat both right and left arm swings 25 times. Challenge of this exercise will be the height of the arms while swinging and the weight held in each hand.
Effect: Increased efficiency of arms moving forward will keep the body propelled forward. Adding weight resistance will strengthen the arms and help increase efficiency of the arms moving forward.
Step up with arm swings: Combine the step up action with the arm swing such that the movement of fast walking or running is done. Repeat 25 times.
Effect: Leg and arm efficiency and strength will help the body attain walking and running coordination, strength, and power.
Bicep curls: Stand with knees slightly bent, holding a 5 to 10 lb. dumbbell in each hand. Curl weights to shoulders with the palms facing you. Pause, than slowly lower to start. Do 3 sets of 10 repetitions.
Effect: Bicep strength will help overall arm power and give a "lift " to the foot strike as you move forward while walking or running. This reduces the plodding effect one sees with many runners.
Core circling: Stand up with feet hip length apart, moving both arms sideward to the left as far as they can go, while rotating the core in the same direction Repeat to the right. Keep hands in a loose fist. Keep your feet in place. Repeat 10 times.
Effect: The movement of the hip flexors and trunk area will add flexibility to your torso, plus strengthen your shoulders and arms
Waist twists: Stand with feet hip length apart holding a 5-10 lb. medicine ball with both hands at lower chest level. Gently twist left with an exaggerated left shoulder movement continuing the twist until your waist, shoulders, neck, and head turn about 90 degrees, or so you can see behind you. Slowly repeat the twist in the same manner, but toward the right. Aim for 25 alternating sides.
Effect: Exaggerated waist twists give forward momentum to the walker and runner by developing the entire shoulder, deltoid, latissimus dorsal, and upper back muscles. Twists help strengthen the upper body plus will add flexibility to both waist and core muscles.
Pectoral chest openers: Place your feet hip length apart with arms raised sideward, both bent in at the elbows at shoulder height, palms cupped and facing inward. Slowly and steadily bring both bent arms back as far as possible so as to form a V in the scapular of your back. Repeat 10 times. Challenge will be if 3lb to 5lb. weights are added.
Effect: Openers add strength in the shoulders and arm muscle groups plus the core while increasing balance and posture while standing, walking, or running.
Chest presses: Place the feet hip length apart with arms bent at elbow chest level; with a slight arch in the back bring both bent arms back so each arm is parallel to the side of the body. Do 3 sets of 25, with 1-2 lb. weights.
Effect: This brief range of chest movement will increase shoulder and chest muscle strength while developing core muscles.
French curls: Hold a 5 to 7 pound dumbbell overhead in each hand. Bend elbows and allow hands to lower behind the head until the lower arms are parallel to the floor. Return to start. Do 3 sets of 10. End this strengthening exercise with a mountain pose.
Effect: The triceps will be strengthened as will total arm strength. The stretching will help your posture and your core. The form and range of motion is more important than the amount of weight lifted.
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Excerpted from Conquering The Marathonby Lynn Gray Copyright © 2012 by Lynn Gray. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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