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The NPDG (UK) has secured one place in the 2011 London Marathon. If you, or anyone you know, are interested in running the 2011 Marathon on behalf of the Group, please contact either Toni or Sue at the Central Office to register your interest before 30th May 2010. We will be holding a ballot on June 1st to decide who the lucky person will be!
The definition of a marathon is a race that is 26.2 miles to put it into perspective if you were to cover the distance by car at 60mph it would take you half an hour drive, let alone to run it! But dont despair - it isn't as difficult as it sounds! You just need to approach it with the right attitude, one step at a time; and if a marathon feels like a step too far, why not start with a half marathon?
Jenny and I were really nervous and wondering why we'd put ourselves forward for this event. However everyone was really friendly and it was lovely seeing all the different charities represented. Susie and Jenny Elliott - ASICS British 10k London Run July 2009
Prepare Yourself!
Before you begin training for a marathon, a half marathon or if you have just decided to take up running to get fit, it is recommended that you pay your doctor a visit for a once over.
Dont worry about how far you can or cant run to start with . you just need to get your body used to running. So, if you cannot run for at least 30 minutes without stopping it is important start gently with combinations of run/walks; not only will this ease your body into exercise but it also minimizes the chance of experiencing a running injury. Its also a good idea at this point to select an event and get signed up!
First was London in 2007, 2008 New York, and in 2009 I competed in the Dublin Marathon Jon Beaumont
There are many marathons and other running events worldwide. You will need to decide whether you want to run in a large or small event, and if you want to travel to a fun location or stay close to home. You can find listings and reviews of marathons all over the UK at HYPERLINK "http://www.marathonrunnersdiary.com/races/uk-marathon-list.php"http://www.marathonrunnersdiary.com/races/uk-marathon-list.php Details of the main worldwide marathons are listed here HYPERLINK "http://www.myworldmarathons.com/index.html" http://www.myworldmarathons.com/index.html
Once again the run was a fantastic day, the weather was perfect for both runners and spectators and I smashed my time from last year by over 5 minutes Rob Unsworth BUPA Great Manchester Run May 2007
Get Down to Business
The most important thing you should invest your time and money in is a good pair of running shoes, good trainers are essential.
When running in cold weather, wear layers. A t-shirt under a zip-up sweatshirt and a simple pair of running pants should be sufficient.
In hot weather, wear light coloured clothing and a light coloured hat to protect you from the sun. Also, don't forget the sunscreen!
Make sure you eat right:
Eat meals that are high in carbohydrates and low in fat and don't forget the lean proteins (chicken, fish, pulses).
Eat fruits and vegetables, but be sure not to have too many the day before the race
Drink plenty of water, even on days that you're not running.
It's a good idea to eat a small snack and have a glass of water about a half-hour before you run. Carbohydrates are usually the best choice, with dairy being the worst.
TRAIN.TRAIN TRAIN!
These steps apply equally to half marathons - 10K races - 5K races or any other form of running including just increasing your recreational running:
Achieve a basic fitness level you should be able to walk, run or bike or any other aerobic activity for a period of 30 minutes or more.
Pick your training plan: There are a number of great training plans online: You will want to find one that fits you and your schedule.
I hadnt run more than a mile since leaving school so with nothing more than some old trainers we started to build up the miles. Eventually after 6 months of calf strains, blisters and swelling knees we had convinced ourselves 26 and a bit miles could almost be achievable. Carl Hitchens -New York Marathon 2008
Motivation
Building mental stamina is essential. Its one thing to be motivated to begin training. Its another to stay motivated every day..
Motivate yourself - even going out for a shorter run is better than not going out for a run at all.
Stretch. After a 5 -10 minute warm-up jog to get your muscles ready, do a thorough 10 - 15 minute stretch of all the muscle groups in your legs
Keep a slow pace - Many people make the mistake of running too fast and then burning out;
Preparing for the Race
A few weeks before the race.
Organise your running gear and everything else you will need before, during or after the race
Find out how far apart the refreshment stations will be located and plan how often you will need to stop.
Plan your journey to and from the race venue in advance, allowing extra time in case theres heavy traffic or delays.
Ease up your exercise programme for a few weeks before the race. If your body is overworked before you even begin the race, youre more likely to encounter problems.
Make an extra effort to eat healthily in the weeks before the race. Its also important to stay hydrated.
The day before the race.
Go for a gentle run the day before the race. A two or three mile run wont use up all your energy before the big day, but it will help relieve tension.
Eat a healthy, balanced meal the evening before the race. It should include protein, carbohydrate and some fat. Treat yourself to a dessert too. Its best to eat a tried and tested meal you know will agree with your body.
Read a good book or watch your favourite film on the evening before race it will take your mind off the day ahead and help you relax.
The morning of the race.
Get up early to give yourself time to prepare for the day ahead.
Eat a light breakfast
Have a shower with plenty of soap on the morning of the race, it will remove oils from the body, which will help you stay cool and prevent you dehydrating too early on in the race.
Apply surgical tape or grease (for example Vaseline) to sensitive parts of the body before you run, especially if youre prone to rubbing or blistering.
Take some warm clothing with you because it may be cold while youre waiting to start the race.
When the race finally started, the adrenalin soon kicked in and with an amazing crowd we were soon buzzing with excitement. The local children were keen to give us "high fives" and the crowd shouted my name, printed on my Niemann-Pick T-shirt. Helen Roberts - New York Marathon 2008
It was a beautiful day, a little too hot, but the atmosphere was very good I ran with the Niemann-Pick logo on my back and am pleased to say several runners asked about the Group Amanda Martin - Swindon Half Marathon 2008
During the race..
Warm up at the start line, but be careful not to overdo it be gentle!
Make sure you dont wear any new clothing or footwear for the first time on race day - its important you feel comfortable and secure in your running gear.
Split the race up into 5 mile or 5 km sections as you make your way around the course. Itll feel less daunting than counting down mile by mile, and as you complete each section youll really feel youre making progress.
Stick to an even pace you can keep up throughout the race. If you rush off at the start, youll find yourself struggling to keep up further down the line.
Sip water at every drinks station, but not in excess.
Feel confident that youll make it to the finish line.
Know how to pace yourself Remember, you have trained long and trained hard for this marathon and you owe it to yourself to enjoy it - this Is Your Day!
It was a great day and many of my family were there to watch Dave Buckingham London Marathon 2007
The marathon was an amazing experience. The crowds spur you on and keep you going when you feel like your legs have nothing else to offer. Leigh Price - London Marathon 2009
Following the race..
It is important to replenish lost nutrients and dont forget to stretch as it will stop you feeling so sore the days following your run.
Completing the New York Marathon was one of my favourite achievements and a trulyamazing experience. Helen Roberts New York Marathon 2008
For further information contact Sue Lowe at the NPDG (UK) Central Office on 0191 415 0693 or email HYPERLINK "mailto:sue.npdg@tiscali.co.uk" sue.npdg@tiscali.co.uk
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