We sat down with Jim Pate, Senior Physiologist at CHHP, to discuss race strategy and fundamentals:
"Any marathon poses a significant challenge to individual endurance. 26 miles or 42 km whichever way you want to look at it is a long way! So what does science tell us?? Let's break it down…
If a stride length is 1 meter for example, the marathon is 42000 steps and, if one is running it is actually more like hops or bounds. That would be a tremendous amount of reps in the gym. Related functional strength work and a sensible periodized running training schedule are essential elements of a strategy to condition the body to withstand the physical demands placed upon it by high volume running. Starting by focusing on shorter training distances early in the training cycle and building towards longer near the end is an effective approach to managing training load to keep it effective but also appropriate.
Good preparation will put a potential marathon runner in a good position to be able to achieve the feat but race day strategy also plays a large role in success. Pace is critical during the marathon. The human body's aerobic energy production system allows it to achieve long periods of sustained activity like running. However, if pace is pushed too high, the aerobic system is overloaded and in addition we begin to make use of less efficient anaerobic energy production. Unfortunately, using less efficient anaerobic systems results in fatigue overtime. Becoming overly fatigued necessitates stopping or slowing and allowing the body to recover. Therefore, the most effective strategy to perform a test of endurance like the marathon is to sustain a pace that results in fatigue shortly after crossing the finish line. Fueling also becomes a central element to strategy to mitigating fatigue during long duration activity. Maintaining fuel intake from early in the effort mitigates the risk of running out later on and prematurely fatiguing."
If you’re training for the London marathon this year, we’ve teamed up CHHP on a Marathon package designed to arm you with the knowledge and understanding to put your best foot forward come October;
Full Physiological Assessment CPET (Cardiopulmonary exercise test)6 week training programme bespoke to you and your goalsA one-off nutrition consultation Q&A designed to equip you with a set of fundamental principles and knowledge.
To book, email info@CHHP.com and quote LONDON MARATHON BXR in your subject header.
CHHP is BXR’s partner since inception in delivering world-class sports science to our community of athletes and members. CHHP is Harley Street's leading sports medicine and performance practice with medical treatments, health plans, therapy and performance coaching from the best in the business. Their team have worked across multiple Olympic games and in professional sports such as boxing, rugby, premier league football, tennis and athletics. CHHP adopts a 360 degree holistic approach centred not just on injury but on your overall physical health. They believe that in offering this approach, their clients receive comprehensive and unrivalled support on their performance journey or recovery from injury and return to being top of their game.
*Offer is only available to current BXR Members, valid till 19th August and subject to availability.
Price usually £1200, now just £650.