My Running Tips
Pre-Run Routine
Like most athletes I have adopted a specific routine before each Marathon run.
Although my training is on-going (even on Christmas Day and Boxing Day), once I have decided to take part in a run, I spend time trawling internet sites to discover the history of events, course layout, climate and such.
I tend to arrive at the event a day or so before. I take time to drive or be driven around the course, visit the showcase, meet fellow runners, and sign the odd autograph! I’m quite the celebrity out in South Africa, people seem so passionate about sport, especially running. Being an international amputee runner there are generally some good media opportunities for me and I enjoy giving the odd interview.
The night before a race I fill up on carbs, a large heap of pasta at about 5pm, perhaps some more later on in the evening before settling down in my hotel room. This generally involves a long soak in the tub where I collect my thoughts, visualise my running the race, crossing the finish line, the position of my body and breathing. I will then watch a movie to relax my mind, Bad Boys, Lethal Weapon, Cinderella Man, something action packed to keep me motivated! I then lay out all my running gear for the morning...vest, shorts, warm clothing, race number, pins, water, food, energy gels, shades (my trademark), Vaseline, plasters, socks and of course my FLEX-Run™ feet and trusty allen key!
When preparing for different marathons I adapt my training according to the course. Some of my training regimes include;
- Standard Tempo Run – warm-up for 10 mins, run 25-30 mins (20 sec lower than 10k time)
- Long Intervals – warm up for 10 mins, 4 x 1 mile at 5K pace, 3.5 mins recovery between each mile (jog at a slower pace). I probably achieve 6 minute miles at that pacing.
- Hill Repeats – warm up for 10 mins, choose a 150-200m distance up a the hill, run up hill and back, rest for 2 minutes, repeat 6-8 times.
- Track Sprints – warm up for 10 mins, run 200m, 2 min rest, run 400m, 2 min rest, run 800m.
Ever since a 10K race about 2 years ago, I tried some titanium plasters to help breakdown lactic acid. These come from Japan, similar in principle to the copper bands people wear for arthritis.
As I use a lots of muscles in my upper body when running, shoulders, triceps and biceps, especially when driving up and down hills, I normally feel lactic acid built up after 16 miles. With these I still feel loose at 20miles and don’t endure the burning sensation and desire to pause which is brought on by lactid acid builds up. Good running aids, I’ve found that work for me.
Cool DownIt’s important to cool down after a race, something I find quite difficult to do after a marathon, generally because of the need to give interviews or be places. I always tend to put on more clothes so my muscles don’t get cold which can lead to cramps. The first thing I needed when finishing Atlanta was warm clothing and a hot drink!