Fancy run­ning a marathon?

What's On (Abu Dhabi) - - SPORT // NEWS -

So what does it take to run 21 or 42km? Kevin Ros­botham, from Abu Dhabi Strid­ers run­ning club, gives his top tips Build a base Get your­self into a po­si­tion where you can com­fort­ably run 15 to 20km per week be­fore you start train­ing. This means your body won’t be shocked by the in­tro­duc­tion of a rig­or­ous plan. Train­ing plan Pick a train­ing plan that fits with your life­style – you need to be re­al­is­tic about how much time you can de­vote to it. There are plenty of pro­grammes on­line. Se­lect one that’s 12 to 16 weeks long. Find a train­ing part­ner Com­mit­ting to a run with some­one else makes you more likely to do it. Use more than one pair of shoes If your shoes fail shortly be­fore your race, you will have to run in new shoes, which could be painful. You need to race in proven shoes to avoid blis­ters. Run on dif­fer­ent sur­faces Be­cause run­ning end­lessly on tar­mac can wreak havoc on your legs. Mix it up. Vary your train­ing Don’t just do fixed-pace road runs. In­ter­vals and hill work are im­por­tant. Prac­tise at race pace Don’t ex­pect to be able to run 21km at a pace that you have not run at. Use 5km and 10km runs to prac­tise your half marathon pace and learn what it feels like. Don’t do too many long runs One long run a week is suf­fi­cient. Only in­crease dis­tance ten per cent per week. Recce the course Course knowl­edge is a big help. Make sure your train­ing re­flects the na­ture of the route. Is it hilly? Off-road? Tar­mac? Peak and taper Your train­ing pro­gramme should peak one to two weeks be­fore your cho­sen event, and you should then taper to ar­rive at the start line in the best shape.

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