How To Prepare For a Last Minute Marathon….HEAD FOR THE HILLS!!!

By Chris Tansey

To help celebrate AdviceUK’s 40th Anniversary, a number of innovative fundraising activities have been planned to aid AdviceUK members and other charitable causes. As part of this grand design, a decision was made for AdviceUK to take part in the world famous event that is the London Marathon.

Faithfully due to last minute injuries and with my well voiced tales of a youth misspent running 4 previous marathons around the world (New York, Berlin, Dublin and Donegal). I have been rolled out like King Louis XVI’s Swiss Guard to run the hallowed 42km’s across London. Mirroring current issues from within the advice sector, constraints on time and resources can often be a huge obstacle to participants let alone member organisations that perform an admirable service to the public on a daily basis. Thankfully with the resilience of an Ulster upbringing and the notion of the undoubted good causes the AdviceUK 40th Anniversary Foundation Fund will benefit, my motivation is not lacking. So if you would like to donate I would be ever so grateful! You can do so via the Virgin Money Giving website:

http://uk.virginmoneygiving.com/fund/AdviceUKmarathon2019

With an effort to help fellow London Marathon participants and raise awareness about the AdviceUK 40th Anniversary Foundation Fund, I will be writing a number of posts over the next couple of weeks, so please spread the word. This week’s tips will be on the benefits of hill running sessions.

Running uphill is hard work but it can give a real boost to your training, putting you through an intense workout in a short space of time. Here’s what you need to know about heading for the hills

Hill Running

Running uphill is hard work but it can give a real boost to your training, putting you through an intense workout in a short space of time. Here’s what you need to know:

Plan your route

Take a look at your regular training routes and see if they already include any hills. If not, have a think about how you could alter your routes, or use our to find a new run in your area.

Approach it gently

Like any type of exercise, if you’re new to hill running you need to approach it sensibly. Start with gentle hills, short distance and a slow pace, gradually building up the intensity.

Running uphill will work your muscles in a different way to flat road running, so to avoid injury you need to let your body adjust. Your legs will feel more tired than usual after hill running, so try running a little slower the following day to help them recover before your next session.

Top tips

Once you’re acclimatised to hills, here are our tips to help you get the most from your hill running sessions:

  • Be prepared to attack the hill before you reach it, so you’ve picked up pace as you reach the bottom.
  • As you run up the hill pump your arms and shorten the length of your strides, but take faster strides to keep up the pace.
  • At the end of your hill running workout, you should feel like you’ve worked hard, but you could manage one more hill if you had to.
  • Get plenty of practice – it’s the only way to get better at hill running and improve your technique.

Example workouts

Here are some hill workouts you might like to try during your training for the Virgin Money London Marathon. Start with the beginner’s workout, moving onto the next when you’re ready. Don’t forget to have a thorough before you start each session.

Beginner

Run 100m uphill and repeat 6 to 8 times, walking back slowly to the start each time to allow your legs to recover. Start with gentle hills, getting steeper as you progress.

Intermediate

Run 100 to 150m uphill and repeat 10 times, jogging back gently to the start each time. When you’ve done this, jog for 5 to 10 minutes then repeat.

Advanced

Make sure you build up gently to this workout – it’s tough and takes around 2 hours to complete. Repeat the following steps 3 times:

  • Step 1
    Run 100m uphill and repeat 8 times, jogging back gently to the start each time
  • Step 2
    Jog for 5 minutes
  • Step 3
    Run 200m uphill and repeat 4 times, jogging back gently to the start each time
  • Step 4
    Jog for 5 minutes
  • Step 5
    Run 100m uphill and repeat 8 times, jogging back gently to the start each time
  • Step 6
    Jog for 5 minutes

Good luck with the training and see you on the day! If you see me, say hello!

AUK 40th Anniversary Foundation Fund – London Marathon 2019 – PLEASE DONATE 3 WEEKS TO GO – http://uk.virginmoneygiving.com/fund/AdviceUKmarathon2019

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