Week 7 - So, how do you buy the right shoes for a marathon???

This week I thought I would provide some useful info on picking the right running shoe. And instead of me giving my view I thought it would be best to provide info from a professional. Below is a short article from my friend and previous running coach Robson Bond from Active Stride www.activestride.com.au and Director Kent Sweeting from Performance Podiatry.

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HOW TO BUY THE RIGHT SHOES

Performance Podiatry Director Kent Sweeting has put together this handy guide to assist in buying running shoes.

When you walk into a shoe store or log on to an online store, you’re faced with a plethora of flash running shoes that all claim to be the best.  How do you know which is going to be the best for you?  This article addresses two important aspects when selecting running shoes – shoe fit and shoe bio mechanics.

The Perfect Fit

Whatever shoes you are buying, fit is by far the most important factor.  When assessing fit, there is more than just the length to consider.  Other factors which influence shoe fit are foot width, depth, arch height and any bony prominences.

Obviously if the shoes are too small, you’ll start to see bruised and callused toes.  Too long and the foot will slip inside, making the foot work harder to keep the shoes on and again you can suffer toe and nail problems.  In terms of width, I often see people wearing shoes that are too narrow leading to arch blisters and numbness from nerve irritations.  People with clawed or hammer toes should also carefully examine the depth of the shoe to avoid painful irritation on top of the toes.  Also be aware if you have any bony prominences like bunions.  Be sure to find a shoe which has an upper that isn’t going to rub or irritate these areas.

Neutral or Motion Control Shoes?

Over the last 20 years, the production of motion control shoes has increased dramatically.  The idea of these shoes is that they limit foot pronation (or inward roll).  There is a large spectrum of stability or motion control seen in shoes.  At one end, there are the neutral shoes such as the Asics Nimbus (pictured).  These are essentially a cushioned shoe which allows the foot to function the way it wants to.  At the other end of the spectrum are the motion control shoes such as the Asics Foundation which will restrict a lot of foot pronation.

I more commonly see people wearing shoes that are too supportive for them (as opposed to wearing shoes that are not supportive enough).  Motion control is not a matter of more is better.  It’s about matching the shoe style to the bio mechanics of the person.  No longer is pronation a dirty word.  We know that the foot needs to pronate somewhat to allow normal shock absorption.  By stopping all pronation, injuries will often occur.  Thus in recent years, there has been a shift away from prescribing just about everyone motion control shoes with more of a focus on matching the shoe to the foot.

Ultimately though, no one can tell you what feels comfortable on you.  Two people with seemingly identical feet could feel comfortable in different shoes.

If you’re unsure about what shoe is best for you, or if you have any running injuries leading up to the big race, give Performance Podiatry a call.  If you need new running shoes or any other running gear, go to Active Stride.  Performance Podiatry conducts free screenings at Active Stride on the first Saturday of every month.  For more details, call Active Stride.

www.performancepodiatry.com.au   www.activestride.com.au

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I hope that helps you understand the wide range of shoes on offer for running and how to pick the right pair for you. I have tried many shoes over the years and have found the ones that suit my feet, ASIC Gel Nimbus, they might be a bit pricey but you have to look after your feet especially when you are running up to 50kms a week and you will if you are training for a marathon. I am also planning on buying a second pair after the Canberra Half in April and will train and race in this pair for the Gold Coast Marathon. www.goldcoastmarathon.com.au

If the shoe fits happy running :-)

Simon.

PS:  This week felt great, I had a 30, 40 and 50min run, all undulating and all very tough, but I loved it and ran non stop for each of the three training runs. I have also decided to stick with my training plan and build for the Canberra half marathon to be held in April, then switch the the GCM training plan to take me through to the finish line of the Gold Coast Marathon. All in all I am on track (and officially 81kgs down from 85kgs at the start of the year) hope your training is going well too. Love to hear about it.

Week 6 - training takes the next step

After arriving home with a head cold last week I decided it was best to skip the short run of three runs this week and allow full recovery before taking the next step.

On Thursday afternoon, although I was still suffering from a mild head cold, I thought it was best to go for a run in an effort to shake off the lingering nasal congestion and to keep the legs and kilometers ticking over.

The 40min walk/run was my first run since being back at training that I actually felt fit. My legs felt strong and fresh (probably because I had had a good week of rest) and I felt light on my feet which I put down to losing three kilos since I began training this year. (I am happy to say I am now under 82kgs, down from 85kgs at the start of the year) I hit the hills for this run and made it from my place, to Mount Ainslie, up and over the first hill ( a slow gradually climb) and at the 20min turn around had to walk up the hill I had just run down. Thank goodness it is a walk/run week as my heart was about to smash through my chest if I ran any further up that hill!

Yesterdays run tackled the same course. From my place, out to Mt Ainslie around to the left, up and over the slow gradual hill and down the other side into the creek line and around to the right which leads up a another slight hill.

Running tip: for every hill you run down on the way out, you have to run up it on the way home!

It was a beautiful morning in Canberra. It had rained in the early hours and the moisture was still on the ground and the kangaroos were out grazing with their joeys. I must has seen at last 20 kangaroos this morning, some sleeping, some on the fire trail, some bounding off into the trees. Truly a great way to start the weekend: exercising, taking in the fresh air and getting in touch with nature. Now I have a sore knee, bugger.

This coming week I may be switching training plans to one from the Gold Coast marathon website. http://www.goldcoastmarathon.com.au/ each year Pat Carroll a four-time Gold Coast Marathon winner, writes generic 20-week programs will help you get your campaign started and keep you on track! There are training diaries for the Marathon, Half Marathon and 10km run with BEGINNER, INTERMEDIATE and ADVANCED programs for each distance. For a quick link to the training diary here is the link http://www.goldcoastmarathon.com.au/default.asp?PageID=19200

Valintines day tomorrow so no running for this yong man. Out to dinner and a movie. But I will back into training on Tuesday with a 30min run, a 40min run on Thursday and a 50min run on Saturday. I was asked today how far I am running...not sure, but I am hoping I am running 6min kms so around 5kms this Tuesday, almost 7kms this Thursday and just over 8kms on Saturday total of 20kms for the week. Not bad for someone who hasn't been running for over a year but still a long way to go if I want to be fit enough to run a marathon in July. Only 20 weeks to go!

Wish me luck :-)

PS: I volunteered at a local triathlon this weekend and it was fantastic to see so many people of all fitness levels out there giving it a go, achieving their personal fitness goals and for me that’s what it is all about. Setting a personal goal, and then working damn hard to achieve it. Congratulations to anyone who achieved their personal fitness goal this week, you have worked hard and have achieved it, well done :-)

Week 4&5 - Back from running around Australia!

The last two weeks have been fantastic!

My partner, Kate, and I took two weeks off work to travel around Australia. In a short time frame we squeezed in a visit to The Great Ocean Road and the Twelve Apostles, a quarter final match at The Australian Open, a wine tour at Margaret River, a ride around Rottnest Island, a visit to the Fremantle Jail, a run through the city of Perth, Mt Cootha Brisbane and Mooloolaba on the Sunshine Coast. We managed to avoid all natural disasters, catch up with friends, and explore areas we haven't seen before and relax on the beach before heading home and back to work.

My runs this fortnight included a 30min run in Busselton (Home of the Busselton Ironman Triathlon http://ironmanwesternaustralia.com/), a 50min run along the Swan River in Perth, and three 20min recovery runs: one in Brisbane, one along Mooloolaba beach on the Sunshine coast and the final run when I returned home on Saturday in Canberra.

Busselton was dead flat and great preparation for the Gold Coast Marathon. From what I have been told the Gold Coast marathon is flat so running 30mins along the roads of Busselton was good experience for the Gold Coast Marathon. I was surprisingly tired after the run which has prompted me to include more flat long runs in my training as the marathon approaches. (It is no good training for hills if the marathon is flat, you can use hills to build your strength and power but in the end you need to spend some time running on flat terrain)

Swan River reminded me of my days training in Brisbane running along the Brisbane River. I ran early in the morning as it was going to be a scorcher! (Western Australia as you may be aware has not had any significant rain for over 8 years. They are still in drought and are currently experiencing a really bad bush fire season. Crazy when you think about all the flooding that the East coast has and is experiencing this summer.) Conditions were humid due to the sprinkle of rain overnight, but running along the river was well worth it. Plenty of people out and about enjoying the amazing sights Perth has to offer.

Nothing beats running along the beach and running along Mooloolaba was just brilliant. Similar to running along the river but with that amazing cool ocean breeze and the sound of waves crashing on the shore. Again very flat terrain similar to what I expect the Gold Coast Marathon to be like.

The only downside to the holiday is the head cold that I caught on the last flight home. Fingers crossed it will be gone by the time my next run comes around, if not I may have to skip it to allow full recovery. (Lesson learnt - recovery reduces prolonged injury)

This coming week I am back into endurance building by extending my run times. Although my head is a bit clouded at the moment I believe the runs will be: a 30min run/walk, a 40min run/walk and a 50min/run walk. I'll let you know how I go next week :-)

If you need any info on the Gold Coast marathon the website is http://www.goldcoastmarathon.com.au/

Some of my most enjoyable runs have been over the last two weeks. I would love to hear about your favorite running track or the most enjoyable run you have had. Post a comment below if you have a great run to share.

Catch you next week and I hope you training is on track for the Gold Coast Marathon!

Cheers,
Simon.

PS: Still new at this, but I have been told you can share this blog via Face Book, Twitter etc... by clicking on the tabs below, give it a go if you like the blog and let me know if it works :-)

Week 3 – Overtraining sucks, recovery is the only answer

Over training sucks and can happen at any time especially when you are just starting back or new to running.

On Tuesday I went for a 30min walk/run which should have been pain free and a nice recovery from the longer 40min run on Sunday. However when I started the training session my legs and feet felt heavy and my whole body was telling me to rest and not to run today to have another recovery day after the run on Sunday and train tomorrow when I felt better, I really should have listen to my body...

I convinced myself that I was just being lazy and pushed through the heavy feeling and ignored my body that clearly was not fully recovered from the Sunday long slow run. Enter the stage of overtraining and the risk of obtaining a minor or long lasting injury that could put your training backs weeks, months or even years!

After a short warm up I began running and started to feel better, I walked and ran for 15mins and then turned to head home. (I love out and back runs because you know what to expect on your way home. If you have run up a hill, then you will run down a hill on your way back, if you run down a hill you know that hill will be there to really test you on the way back!) Five minutes after the turn the back of my left knee started to tighten up. I thought nothing of it and continued on my way thinking it was nothing and that it would go away soon enough. It didn’t, the further I ran the more annoying my knee became. It wasn’t really tightness or a real pain it was just annoying.

I slowed to a walk and the annoying stopped. I started running again and it came back. I figured it was not going to go away so I ploughed on and finished the walk/run two minutes longer than expected.

After the run I stretch and massaged my legs and back in the hope the annoying feeling would go away but it was too late, I had overtrained by not allowing myself enough time to recover from the Sunday long slow run, a mistake I will not be making in the future. From now on I will be having at least two days recovery after a long run and only when I am 100% recovered will I attempt my next training session.

The Thursday walk/run was also hampered by my knee and caused me to walk for most of the 40mins. I took a full two days off before my next run and really focussed on stretching my lower back, my legs and stomach.

Time and the stretching seem to have worked as today’s 50min walk/run was not effected in anyway by my left knee apart from a small sensation about 10mins in and as I am typing this it is still slightly annoying. I plan to have Monday and Tuesday off completely to rest, stretch and massage the affected areas and hopefully by Wednesday it will be fully recovered.

To sum up, I have learned that overtraining sucks, complete recovery between training sessions is the only way to ensure you will not over train.

Thanks also must go out to the followers of this blog and to the 300 readers we had this week. It is because of you I remained on track; especially when offered a beer at my brother’s birthday, I was so close to giving in but then thought about what I would have to type here today. Sooo happy I did not have the beer, that my diet is on track and I that I have completed the training sessions as planned this week. Although a bit sore I am moving in the right direction and one week closer to the Gold Coast Airport Marathon. http://www.goldcoastmarathon.com.au/

Happy training everyone and I’ll chat to you next week,

Simon.

Goal this week:

30min run - Wednesday

40min run - Friday

50min run - Sunday

On track after the second week of training

Short post this week. way too much excellent sport on the telly, making it so hard to get off the couch!

The Hopman cup, the Tour down under, the one day cricket matches England v Australia, congrats to Watson for making 161 not out on Sunday, what a brilliant match. And now the Australia open has started, really going to have to work hard to pull myself off the couch this week and get my three run/walks in...

Okay, so how did I go this week?

Pretty well all things considering. I had set myself three training runs, the same three training runs as last week except this week the aim was to run the whole way without stopping or walking and I am happy to say that is exactly that I did.

Tuesday saw me run for a full 20mins non stop, to the advanced runner or even someone moderately fit this would be very easy to do, however for someone like myself who has been doing absolutely nothing over the last 12 months, this was the toughest session so far.

Thursdays run mimicked the mid week run of the week before, lasted for 30mins and I made it through without walking or stopping. Getting stronger each run and my endurance is slowly building.

I rested for Friday and Saturday and went for a 40min run on Sunday morning at around 8am. The days have heated up in Canberra after a good period of cooler wetter conditions and it was important to get out early to complete the run before the day warmed up to its expected 31 degrees Celsius.

I completed the 40min without walking or stopping which is a pretty big achievement as two weeks ago I could not run 20mins without having to stop and walk for at least half of the time.

There were also a lot of other people out and about on the Sunday, walking, running, mountain biking around Mt Ainslie which is always encouraging and inspiring at the same time as you know you are not out there doing this all by yourself and that other people are out there enjoying their Sunday morning in the beautiful country Australia has to offer.

So, two weeks down, 24 weeks to go. 6 training runs set and completed. The next two weeks see the runs increase in time but not intensity. Remember it is madness to try and increase the intensity and the duration of the run at the same time and the training here increases the time or distance in the first week and the intensity in the second week.

This week includes three runs:
30min walk/run
40min walk/run
50min walk/run

As I have complete a 30min and 40min run last week I should be able to complete the 30min and 40min walk/run by just running. However the walk is there as an option and allows for a full recovery while maintaining the level of endurance already achieved over the previous two weeks. So if I feel like walking parts of the run I will if I feel confident and strong enough I will run the full time set for the day.

The 50min walk/run will more then likely be just that a 50min run with about a third to a half of the time spent walking. The following week will be the test as the times remain the same but the goal changes to completing each run as a run without walking or stopping.

Other notes: my new running shoes fit perfectly, I am loving the outdoors, I am spending less time on the couch, I have stuck with my no alcohol and no caffeine regiment,and this week I am cutting back on the extra calories...that means fruit for desert and limited amounts of ice cream, a home made protein shake for breakfast (no cereal or toast) and smaller more frequent meals to increase metabolism and reduce my stomach size...wow did I just write that? I must be tired.

Okay the goal this week is to cut down on some calories, lets not go overboard, and to complete the three training runs without injury.

Cheer me on or share your goals, post a comment below.

On track for week three, Gold Coast Marathon one step closer!

Simon.

1 week down - 25 to go to the Gold Coast Marathon

I am on my way to completing the Gold Coast Marathon in July!

I have been off the couch for a week and in this time I have purchased my running shorts, singlet, shoes and socks, I have put together a draft training program for the next three months which takes me to the finish line of the Canberra half marathon as part of the Canberra Marathon to be held in April,  I have given up coffee and alcohol and most importantly I have completed three training runs including the 40min run this morning on beautiful Mount Ainslie here in Canberra Australia.

For anyone out there who thinks they could never complete a marathon, think again!

I have been on the couch for over a year with little or no exercise except for the odd gym visit and swim. My fitness has dropped right down to zero so every run I go on is like the first run.

Every run I go on I feel the exhaustion after only a few steps out the front door, my legs ache after every run and I feel stiff the next day, but with only three runs I can feel my body getting stronger, I can feel my lungs filling with fresh air and my body and mind thanks me. Each run I go on I run further and walk less. I know I can make it to the finish line and I know you can too. Whatever goals you have in your life, as long as they are realistic and you put in the work you can get there. If you goal is to complete a marathon get off the couch and start running!

So what have I actually completed this week?

The first three months is all about getting off the couch and doing something, whether that is swimming, gyming or running it is about exercising the heart and lungs and building endurance that will set a solid base for the following three months of training which takes you to the finish line of the Gold Coast marathon.

I have chosen running as a building block for endurance over the first tree months, so this week I have completed a 20min run/walk and 30min run/walk and a 40min run/walk. As weak as that sounds at this stage that is all that I am capable of. A far cry from my days of smashing out a half marathon, 21kms, as a warm up run to start the day! But, I am getting fitter with each run.

So what is the plan for the next three months?

I call the first three months Stage One and it is all about building up an endurance base. The endurance base is built up over the three months by slowly increasing the time/distance of each run and then increasing the speed/intensity of each run. Never increase speed and distance at the same time as this only leads to injury!

Week one I have set small goals, 20mins, 30min and 40mins. Each one has been an out and back course from my house towards Mt Ainslie and back. Each run has included walking as my fitness does not allow me to run the whole way just yet, again this is okay because we are building a base and the slower you go the longer you can run in the future.

Week two I will be running the same times 20min, 30mins and 40mins but I will be increasing the speed/intensity of the runs and hopefully running the whole way for each run. The program will continue this way for the first three months culminating with the Canberra Half Marathon 21.1kms. There will also be a recovery week every four weeks to give the body and mind time to recover fully before moving on.

I have included the draft training schedule below, you are free to use this but realise that everyone is different and this style of training may not suit you at this point in time. Note: there is little time allocated to recovery because the aim is to build endurance and a solid base, however at any stage if you feel or I feel too tired to train or my study or work is suffering I will take a break. One of the main goals is to get to the start line of the Canberra Half and the the Gold Coast Marathon uninjured and adequate recovery is essential to achieve this, so when in doubt stop running and walk or take the day or week off it will do you well in the long run...literally :-)

Training program - Stage 1
First three months
With the focus of increasing mileage and building a solid endurance base
Month	Week	Mon	Wed	Sun	Training focus
January	Week 1	20	30	40	increase distance
	Week 2	20	30	40	increase intensity/speed
	Week 3	30	40	50	increase distance
	Week 4	30	40	50	increase intensity/speed
February	Week 5	20	30	40	recovery
	Week 6	40	50	1hr	increase distance
	Week 7	40	50	1hr	increase intensity/speed
	Week 8	50	1hr	1hr10min	increase distance
March	Week 9	50	1hr	1hr10min	increase intensity/speed
	Week 10	40	50	1hr	recovery
	Week 11	1hr	1hr10min	1hr20min	increase distance
	Week 12	1hr	1hr10min	1hr20min	increase intensity/speed
April	Week 13	1hr10min	1hr20min	1hr30mins	increase distance
Half marathon	Week 14	40	40	Half	race week

So that's the next three months and and my achievements over the last week, hope you are having a great 2011 and that you enjoyed reading the blog.

1 week down 25 to go to the Gold Coast Marathon http://www.goldcoastmarathon.com.au/

Best regards,
Simon.

Training begins, 3rd Jan 2011, 6 months to go!

The first day of a six month process culminating with the Gold Coast Marathon (GCM) on the 3rd of July 2011.

I have wanted to run the GCM for a while now but never really had the timing quite right. I was keen to run last year but study and a new job got the best of me. This year I have rearranged my priorities with the shift back to fitness and enjoying life. Not that I haven't been enjoying life, but study and work have taken a pretty big toll on the body over the last 12 months with the life balance way off centre.

This year I am looking for the balance again. A bit of study, a bit of work and some fitness training. All going well I plan to keep the fitness levels up and over the next few years run the Sydney, Melbourne and possibly some international marathons. But first thing first, the GCM beckons and I have some training to do!

The first three months of training, especially if you are like me and have been sitting on your arse for the last twelve months, is about getting out there and strengthening all areas of the body including your feet, heart, legs, core and your respiratory system. It is also about building up your training runs so that you can comfortably complete several 10km training runs a week and manage to get through a half marathon holding a steady pace.

My goal for the first three months is to be fit enough to complete a half marathon as part of the Canberra Marathon on the 10th of April 2011. This is a little over three months away which gives me a couple of extra weeks to build up the mileage and reach the start line of the half confident that I can complete the half without injury or total exhaustion. (Hopefully I will weigh less than I do now which will make the journey easier).

For details on the half marathon see http://www.runningfestival.com.au/default.asp?PageID=21190 After all the controversy last year, Cundy sports have now let go of the Canberra running festival and the local Canberra running club have taken it back (under a new name) and will continue to run the event. Lets hope it all goes off without a hitch, if for some reason the event is cancelled or postponed, I will be running a half marathon on the 10th of April around the lake so I can stick to me training program.

Okay, I am off for my first run of 2011 and my first steps towards the Gold Coast marathon woohooo!!!

For further details on the GCM see the follow link http://www.goldcoastmarathon.com.au/

Wish me luck, the new kid on the blog, Simon.