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SSISA
THE SECRET WEAPON OF SPEED WORK
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NUGGETS OF NUTRITION
All runners , fast and slow , will benefit from speed work . Speed work can be described as any running performed at faster than “ normal ” training speed . There are many different types of speed work , and all have their place in a properly constructed training programme . This varies from 400m , 800m , 1600m to 2000m “ interval sessions ” and time trials , and longer runs at “ race ” speed . Although the best place to do interval sessions is on a track , they can also be done on a flat section of road .
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UNDERRATED HILL TRAINING
Hill training is another component of training that is often overlooked . Most runners will include some hilly routes in their training regimen , and while this is important , it is not the same thing as true “ hill training ” or hill-repeats . Proper hill training involves first doing an easy-paced warmup , finishing at the base of a hill of good gradient ( as an example - the last part of Constantia Nek ). You then run hard up the hill for a prescribed distance , turn , and jog slowly down . On reaching the starting point , you run hard uphill again . This is repeated for the prescribed number of times . As one adapts , the number of runs “ up ” is increased , and then the length of the hill .
Since every runner is unique – giving general nutritional advice that will suit all -is impossible . It ’ s best to consult with a dietitian who is well-versed in sports nutrition and who will consider your training programme , your lifestyle , what you like and dislike etc . They can also advise on pre-race , race-day and post-race recovery nutrition . That said – there is plenty of evidence to support including protein as an aid to improve recovery after hard training sessions - usually in a ratio of 1:4 ( protein : carbohydrate ).
Chocolate-flavoured milk seems to be the trending favourite and this will do the trick - as will several other food combinations . In terms of what to eat in the week before the race – ensure your carbohydrate stores are topped up – unless you have a very specific and successful alternative , tried and tested eating plan that works for you in a long-distance race .
On race morning , many runners can benefit from eating a small , high carbohydrate breakfast 2 to 3 hrs before the start if used to doing this . This could be cereal , toast , etc . Do not drink carbohydrate-containing sports drinks in the last few hours before the race as this may result in something called “ reactive hypoglycaemia ” which will result in a worse , not better performance . Finally , those who usually consume carbohydrates for fuel ; aim to drink a carbohydrate-containing drink during the race . This could be Coca-Cola or Powerade supplied along the route , as well as supplements that can be carried in sachet form . The overall goal is to try to ingest approximately 60g of carbohydrates per hour .
Needless to say – this varies according to your body weight and what you are used to consuming . Sixty grams of carbohydrate can be obtained from 600ml of Coca-Cola per hour , or 700ml of Powerade . Many energy gels contain about 25g of carbohydrates , so various combinations can be used to get your energy .
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THE FINAL WEAPON - MENTAL TOUGHNESS
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THE LOW-DOWN ON INJURIES
Sadly injuries are part of our running journey but there are ways to try to avoid them . Build up your training load and long runs with enough time for your body to adapt to the training loads ( about 10 % of your total running distance per week ). If you ’ re doing speed work , make sure you cut down on your weekly mileage . Training load = Time x Intensity . So if the intensity goes up , time ( or volume ) needs to come down , in order to maintain a balanced training load . Strength training is critical and it improves overall stability , and muscle condition and prepares the body for the repetitive and high load-bearing nature of marathons . Flexibility and regular stretching results in better muscle conditioning , and lessens the strain on connective tissue elements during the run .
Correctly fitted and well-cushioned running shoes are very important . Cushioning reduces the risk of an overuse injury . When you have accumulated about 800-1000 km in your running shoes , it ’ s time to change them since worn out shoes can result in an injury . Equally important , don ’ t run in a brand new pair too close to the event , as this can also lead to discomfort and injury .
“ When you come to the end of your rope , tie a knot and hang on ,” said American President Franklin D . Roosevelt .
The aim is to get your mind right . Remember your mind and body are so well connected that to achieve optimally – you need to have a positive mindset . Physical training is a no-brainer – but you also need to do mental training to help yourself believe that you can realize your true potential . So powerful self-belief is required and positive energy can help to make your best performance a reality . Visualisation is another excellent tool for developing mental toughness . Spend 10 minutes every day mentally rehearsing your race . Replay past races where you were mentally tough and how you were victorious and practise overcoming negative selftalk and tackling self-doubt when you are battling . Come up with some mantras that you can repeat when the going gets tough . Also , learn to focus more on the direct task you face ( the position of your body ; the incline or decline ) and then think of how well you have trained . There will be less room for negative thoughts to enter your mind and you can remain consistently mentally strong .
If you do pick up an injury , don ’ t try to run through it , as this will inevitably worsen the prognosis . Seek expert advice so that a diagnosis can be made , and a structured management plan put in place to ensure you hit the start line as injury-free as possible .
Ensure adequate recovery after each training block to allow adaptation to that training . This ensures improved adaptation , better performance , and injury prevention . Listen to your body and know your limits .
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