7 key aspects of training.

The keys aspects of my training program can be broken down into seven categories.
1. Intellectual. This will involve equipping myself with the knowledge of successful training programs, techniques and understanding the mental concentration needed to successfully complete a sub 2.30 marathon.
2. Core-training, principally centred on balancing the body and increasing core-strength. While there are certain exercise programs dedicated to core-training in which I will go into in detail at a later stage, running barefoot at least once a week will be central to this. Cushioned shoes throw off the body’s centre of balance, where it relies on the air-injection of the foam to absorb the shock of the body, instead of the natural compression in your joints; resulting in the body becoming less responsive. Running barefoot helps re-centre the heels of the foot, where the body regains its innate ‘gyroscopic-agility’, so when you step on a pebble, the legs instinctively twist and bend to realign the body back into perfect balance. Swimming will also be part of core-training as it helps give the body a complete workout in a single exercise.
3. Diet. This is absolutely crucial to running a successful marathon. Firstly I’m probably a stone overweight, so being a stone lighter will probably knock 5 minutes alone off my marathon times. Diet is crucial for boosting the metabolism of the body, strengthening muscles, helping the body recover from training, and utilizing energy and fat reserves during races.
4. Upper-body. This will be achieved mostly through weights and a huge variety of exercises. Weights have been confirmed to improve performance when jogging, as over long distances the body begins to crunch up due to the continuous impact on hard surfaces. The body can compress itself by as much as a centimetre over an hour’s training and for longer runs it slowly compresses joints limiting their agility and performance. Having a strong upper body ensures that the frame of the body won’t become couched or sluggish during races. The arms also help propel the dynamics of the body in the same context a locomotive train would propel its wheels.
5. Legs. Alongside stretches, exercise and certain weights, the key to strengthening the legs is improving flexibility for overall agility. This will be achieved through running on rough surfaces, mountainous/stony terrain, river beds, marshy bogs, and up hills/steps. It will also include long-stride running and a variety of jumps. Cycling at least once a week also helps to improve running performance, and allows the legs an opportunity to rest, preventing over-impacting on hard surfaces.
6. Comprehensive training schedule. This is absolutely crucial in reducing marathon times. The body needs to be physically tough enough for the endurance of long runs at fast paces. This can only be best achieved by running at least 50 miles a week over a prolonged period. Consistency and commitment are the major aspects of fulfilling an advanced marathon training program.
7. Speed-work. Once the body reaches a certain level of fitness, times will only be improved by continually pushing the cardiovascular system of the body. This is best achieved through a variety of sprints, ranging from 100 m to 1,000 meters; and maintaining fast paces during long-runs. Each time the body is pushed to its limits, the bodies intelligent-cells realign themselves to allow for continued exertion till maximum capacity is achieved. Including two speed sessions a week into a marathon training program will allow the body to strengthen the muscles, fibres and cardiovascular system of the body for improved performance.
Working with these 7 principles I hope to rapidly improve my times to a sub 3 hr marathon. Races will help provide the competitive edge, while endurance runs will improve my overall stamina and will power. I will elaborate on each of the 7 key aspects of my training program over the coming months, and will provide tips and a closer insight into how helpful I find each one in helping me to reduce race times.