Marathon Consultancy

The use of treadmills in marathon training is often underestimated. Not only is the shock absorbing conveyor belt a welcome break from the pounding of the pavements, but in times of poor weather and bad light a session on a treadmill can be a safer and more pleasant form of training.

The technological advances of treadmills in recent years has made the experience of running inside not only practical but some may argue more interesting than road running. With LCD screens now integrated in some models, you can watch television as well as review your current running pace and distance covered. Some treadmills designed specifically for home use are easily folded up, making storage practical and easy.

Marathon Consultancy have established relationships with a number of leading manufacturers resulting in us being able to offer discounts on a range of models.

If you would like some advice on buying a treadmill, please feel free to contact us. and we’ll help you choose the right model for your needs and budget

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Although it is not an essential accessory, using a heart rate monitor for your training runs can be very useful to help improve your fitness. By keeping an eye on your heart rate, it is much easier to gauge if you are overworking or under working during a training run.

Depending on your budget, you can pick one up for as little as £30 ($55) to just measure heart rate, right up to £200 ($370) for one which offers a number of statistics on your training performance with all the information downloadable to you computer.

If you do decide to buy one, you must first determine your maximum heart rate so that the quality of your training is maximised. The easiest way to do this is to simply subtract your age from 220.

For example, if you are 40 then your theoretical maximum heart rate is 180 beats per minute.

This formula is not always 100% reliable and due to individuality can vary greatly. You may find that during a hard run, your heart rate may exceed this figure. If this happens, adjust your maximum heart rate accordingly.

Once you have a rough idea of your maximum heart rate, you are then in a position to be able to accurately train within certain heart rate zones to help your training sessions to be performed at the right intensity.

As a rough guide:

Running intensity	% of Max. Heart Rate
A comfortable paced - distance run	70-75
A tempo run—quick paced hard run	85-90
Interval & hill training—short sprints	90-95

Running at an intensity which elevates your heart rate to 90%+ is pretty tough going and should only be performed if you have had a recent check up with your doctor.

Your fitness levels can improve dramatically by performing high intensity runs but your heart is placed under a great deal of stress, so care must be taken when your training runs reach the higher end of your heart rate limit.

To help provide you with the most suitable heart rate monitor Marathonconsultancy.co.uk have formed good relationships with a number of leading heart monitor companies helping us to provide you with the most competitively priced models on the market.

Despite popular belief, not all monitors are the same and there is nothing worse than parting with money for a product that is over complex and unnecessary for your individual needs. By contacting us, we will ensure you do not make the same mistake that so many people make and waste money on a product that needs requires an IT degree to work out.

If you are interested in buying a heart rate monitor and would like some advice on which model best suits your finances and running requirements, send an email to heart@marathonconsultancy.co.uk with information about your running goals, ability and budget and we will endeavour to respond to you within 24 hours.

Your running shoes are without doubt the most important item of clothing you can buy as part of your training. It is certainly one area that you cannot afford to go for the cheap option, as cheap trainers are unlikely to have the durability to withstand your demanding training schedule. You should be looking to spend anything upwards of £60 ($100) for a decent pair of running shoes and it is likely that you’ll need 2 pairs to see you up to race day. They must be comfortable, mould to your feet well and above all be the right type of shoe for your "Running Gait".

Running gait

The term Running Gait is a term that new and experienced runners are becoming more familiar with and are beginning to realise how important it is to choose trainers that best match your specific Gait. Incorrect shoes for your gait can lead to a number of injuries from ankle pain to hip pain.

Your running gait, put simply, is the way in which you run. Imagine the way a car is set up. If the set up is incorrect or out of kilter, the tyres (your trainers) can wear unevenly and place stress on the axle (your legs). By choosing the right shoes, you can redress the imbalance and greatly reduce the risk of contracting a "bio mechanical" injury.

Running Gait Assessment

Having your running gait assessed before you begin training is essential. With the help of specialised computer software and running gait specialists, your running pattern can be analysed and accurate advice can be offered as to which type of shoe you should choose. This procedure may seem like an expensive and inaccessible luxury, but you would wrong on both counts. This service is usually free and leaves you with peace of mind, knowing that that the shoes you use for your training are the right ones.

The well known sports companies “Asics” and “Addias” provide excellent assessment systems and usually travel nationwide to make it easily accessible for runners all over the country. Running gait specialists analyse your gait in a number of ways, from using a pressure pad for you to run on, to see where foot impact is heaviest, to the use of video cameras to view your gait in detail. From this analysis, they will be able to tell you with a great deal of accuracy if you are a "Pronator", "Neutral" or "Under Pronator".

Pronator

Asics claim that around 70% of runners over pronate. Over pronators tend to land on the very outer edge of the heel and as the foot progresses through the movement, it rolls inwards causing the inner forefoot to take excess pressure. This places a larger amount of stress on the inside of their foot through the “mid stance” and “propulsion” stage of the running movement. Over a short period of time, this poses no problem to the runner, who is likely to be unaware of any present or potential injury. However, over time this imbalance causes certain muscles to over work, causing pain and inflammation in the ankles, knees and hips.

Although, gait analysis can pick over pronators easily, there is a less technical way to see if you are an over pronator. Simply take a look at a pair of sports shoes you have used for several months. If you notice excessive wear on the rear outer edge of your shoe, and a significant indent on the insole where your big toe goes it is likely that you over pronate. Although you will not be able to change the way you run, potential injury caused by over pronating can be avoided by ensuring you have the correct shoes. In extreme cases, shoe inserts known as “orthotics” can be used to correct the imbalance.

Neutral runners

Oh, what it is to be perfect! Neutral runners, as the name suggests, run with a neutral gait, which is regarded to be the ideal running motion. Right through from the heel strike to foot propulsion, the foot maintains a balanced transition through the stride placing no undue stress on the lower leg muscles – poetry in motion!

Under pronators

Runners who under pronate are rare. The gait cycle takes the foot from heel strike to propulsion on the outside of the foot. Under pronation, like over pronation, can cause a number of injuries which could severely hamper your training.

It essential that you get your stride analysed as soon as you can, so that if you need special shoe inserts you can use them right at the beginning of your training and greatly reduce your chances of contracting an injury. Don’t be a statistic – get yourself checked out and analysed.

All the leading manufacturers of running shoes such as Asics, Adidas, Nike and Reebok, provide a similar standard of shoe within each price bracket to provide you with a variety of choice to suit you design and colour (very important for women) preferences.

However, a new revelation has been recently launched combining the running knowledge of Nike and the electronic know how from Apple.

With the help of a tiny pod which is inserted under the insole of your Nike trainers and a receiver which is plugged into your ipod nano, your run takes on a whole new dimension.

Throughout your workout the tiny shoe pod transmits a variety of information such as:

• Distance run
• Running pace in minutes per mile
• Time elapsed
• Number of calories burned

All this information is transmitted directly to your ipod and relayed to you by via a voice feedback system. that adjusts music volume as it plays. In addition to progress reports, the voice feedback system also congratulates you when you have reached a personal best. your fastest pace, longest distance and time, or most calories burned.

At just £19.99 ($35), the Nike Sports kit is an accessory that many runners will find attractive and become totally dependent on throughout their marathon preparations. If you are interested in purchasing the Nike plus system along with the usual high quality trainers, click on the JD sports link and become one of the thousands of people who have discovered a new era of running enjoyment.