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Training : Running
The amount of training you need to do for any Scope running event will depend on your current level of fitness. Running long distances is something you can't achieve overnight and it will take months of preparation to be fit enough to do it. Below is a set of guidelines for marathon training. If you are preparing to run a half marathon, then you can follow these guidelines but cut distances by about half.
Warming up and cooling down
Warm up by jogging on the spot for a minute or so and exercise your arms in order to increase blood flow through your body. Remember to spend time stretching all the major muscle groups before starting any exercise. Keep covered up whilst warming up. Cool down after exercise by gently decreasing intensity. Don't just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff.
How much? How far?
It is vital to gradually build up your fitness. Doing 10 miles one day and nothing for a week is not the way to do it. Start little and often.
Three months before the marathon you should be aiming for two mid-week runs, with one longish weekend run/walk.
Two months before, try three or four mid-week runs of about 30-40 minutes. For example: Monday -30-40 mins, Tuesday - rest day, Wednesday -30-40 mins, Thursday - rest day, Friday - 30-40 mins.
You should be aiming for at least 40 miles a week, one month before the race. If you are hoping to do sub-four hours, you should build this up to 50 miles a week.
The most vital part of your training is the long run at weekends - one run of at least 10 miles. Ideally, you should put in a really long run, 15 - 20 miles, every other weekend up to marathon day.
What speed?
The long runs should be done as close to your marathon pace as possible. To get the most out of your shorter runs try adding some hill and faster running training. For example: 4 x 1 mile fast, with three-minute rest intervals.
Other types of training?
Running is the best type of training but all other sports will help keep your general fitness levels up.
Other tips
It is a good idea to run one or more half marathons before the big race. (Double your half marathon time and add 10% to give you a marathon target to aim for.)
On your long weekend runs, ask a member of your family or a friend to drive you 10 - 15 miles away from your house, and run back from there. It is essential you get used to being on your feet for marathon day. Incorporate walking into your training.
You should run each day as you feel you are able. Don't try to do more than feels OK. Too much one day will make you feel tired and stiff the next, so be careful and remember that your training is a continuous process that joins what came before and what comes after.
Diet advice
Remember that food is the fuel that will ensure you get through the next few months of training. Eat regularly three-four times a day. The main portion of your meals should be high in carbohydrate (bread, rice, pasta, and potatoes), but also include some protein, a little fat and plenty of fresh fruit and vegetables. Try to cut out crisps, sweets, biscuits and chocolate. Moderate amounts of alcohol, tea and coffee don't do any damage.
Some runners prefer to train on an empty stomach, however it is best to experiment and find out what best suits you.
Make sure you drink lots of water. Try sipping water throughout the day. Always drink plenty of water after a run to re-hydrate. If you want to try some of the energy drinks available, do so, but try them well in advance of marathon day.
The above suggestions are intended as a general guideline only. Other training schedules can be found in the running magazines - eg Runner's World and Running Fitness.