So a few weeks have gone by and while I’m no where NEAR ready to run a marathon yet (imagine if I was though, #fitnessgoals), but I am starting to see vast improvements. And that may have a little something to do with Becs Gentry, who has offered her running expertise for this very marathon diary. Becs Gentry is an ultra-fit, ultra-friendly, ultra-knowledgeable Nike run coach, personal trainer and Equinoxs Group fitness instructor – so basically the person we all want to be but we spend too much time sat at our computers. She runs everywhere, and when I mean everywhere I mean everywhere. So while I hope the first instalment of Marathon Diaries helped you out, if there’s one person who can help me (and you) on this marathon journey, it’s Becs.
**Hey Becs, so first things first – I’ve been running for a few weeks now but need to get a bit of structure in my life, where on earth should I start? **
Download a training partner app, like Nike+ Run Club, and set up your plan. Having a goal on your phone, something which is with you for the vast majority of the day is the best way to keep you on track. Also, once you have a training programme in front of your eyes, it’s often less daunting training.
My takeout: The Nike+ run app has been my SAVIOUR I tell you. Having those little reminders that today is the day I need to do my speed run helps no end, and it’s all in one handy, good looking app - so naturally a social media obsessed gal like me loves it.
I also can’t recommend Strava enough, This app is build for athletes and provides helpful routes for when you can’t be bothered to map one out. You can connect with other runners and keep all your run logs in one handy place on your phone - which we both know never leaves your side even when running.
**So I’ve got my training plan, but what’s the second most important thing to do before I actually start running? **
Trainers, kit and music – in that order. First stop, invest in some trainers that are going to support you on your journey. Make sure you like how they feel, and how they look.
Next, your kit. Winter warmth is key for running a spring Marathon. The long runs you’ll be putting in will be throughout the winter if you live in the UK, so to avoid getting the sniffles wear top quality apparel. The Nike Dri Fittechnology is brilliant as the winter layer warms you up, while also drying the sweat away
Layers are also great as you’re generally chilly when you start to run, but once you get going your body fires up, so you can de-robe as you go.
Finally, sort out a playlist because music equals motivation. Get power tunes ready for the miles you identify as tough, and make sure the beats are to your liking, not necessarily what you think you should listen to when running. The aim is to keep a smile on your face, and your mind relaxed on those miles?
My takeout: I did everything Becs said above in that exact order, expect I switched music for podcasts because I run better when I’m focused on talking (aka distracted from the pain). Also, invest in some good quality kit - I love the Nike Dri Fit range, especially for this cold weather.
**OK so kit and plan done, how often should I be running a week? **
Aim to start out twice a week, and build it up to 3-4 from there. You should be doing long runs, where the distance keeps on creeping up, tempo runs (where you run at the speed which you aim to complete your marathon splits in), speed runs (intervals) and recovery runs (taking it easy) each week.
Workouts in the gym should also be added to this – as you must have a complete full body fitness in order to maintain strong at running. Adding in a couple of sessions in the weight room will help you tonnes.
My takeout: I’m aware that sounds a bit daunting and overwhelming – but remember, you’re building this up in time. I’ve been running more for a solid month now, and it’s only in week four/five that I’ve managed four runs a week, with one weight session. If you have no clue where to start with weights, try a strength and conditioning class at your gym, most do 30 minute ones so you can fit them in on your lunch break.
**Realistically, how far in advance should I start my training? **
Ideally give yourself six months, then you’re not cramming in mileage in short time, and therefore putting your body under a great deal of stress. The longer the frame, the more gradual the build up to the long distance runs. And they’ll then be a lot less scary too.
My takeout: I started training at the end of October, and by training I mean I started running again. For me, it was important that in these months before Christmas I just got out there more and focused less on longer distances and more on just enjoying running. Now that I’m feeling more comfortable, the longer runs are starting to creep in. I think it’s really important if you’re just starting out with running on that you just go out there and enjoy it for the first couple of months, then build it up, as Becs recommends.
**What should I eating before and after my runs? **
This one is all down to personal preference. Nutrition is massively important to get right for you, so I would always advise a few things and then encourage people to play with it to find what suits them. Before I run I love dark rye bread, toasted topped with smashed avocado and sliced strawberries if they're in season. I've learnt the importance of refueling to avoid a post run energy slump - my favourite is a raw tuna/grilled chicken salad, with mango, avocado, cashew nuts!
My takeout: I probably haven’t mastered the nutrition thing as I find it difficult to find the time to prep stuff. But, that being said - I am making sure I eat protein after I train. Eggs eggs eggs people!! Oh, and if I know i'm doing a long Sunday run I am trying to eat lots of carbs the night before. That being said, I'm addicted to pizza so this isn't really hard.
**And what final tips would you add for anyone starting out on their training? **
Schedule your runs - by putting training into your diary, you’re less likely to cancel or miss it. Think about it like you would a meeting, and if you can loop it in with spending time with a friend or loved one, even better.
Also, be kind to yourself - remember that you are probably learning a lot of new things about yourself on this journey, so don’t compare every run to the previous. Allow yourself some runs that suck, and be happy you acknowledged it sucked. Identify why and move on to the next one knowing it will be better.
AB takeaway: I mean, need I add anymore?
Don’t forget to go join
Like this? You might also be interested in…
From 5k To Full Marathon: Where The F To Start With Marathon Training
You’ve Picked A Run To Do Now How The Hell Are You Meant To Start Training?
Follow Alyss on Instagram @alyssbowen
This article originally appeared on The Debrief.