Instagram – Mike Trees

Instagram

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Age is just a number 🤩
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Swipe left to see some super slo-mo vids of my running form at the 26km mark, today.
I averaged 3:54/km for 28km today.
Total 1:48:55
I felt very strong out there 💪
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Only 3 weeks to go the #barcelonmarathon .

#nikevaporfly #polarheartratemonitor #marathonprep #marathontraining #runningform #naturalrunning #runningcoach #olderandbetter #neverstoprunning #planetsportsrun #miketrees #sub4

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The basics you need to know to crack a sub 40min 10km
Post #2/6

The theory
The training theory is based around the idea that speed is initially more important than endurance. In order to go race pace an athlete must run at race pace during training. .

If you can not achieve your target pace in training you have no chance in a race. .

Once you have the right pace then it is time to build up stamina. In each block of training I add a bit more distance.
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It is a mistake to start doing long slow running with this schedule, as this will just tire you and make it harder to run fast !
. * You will need to train to increase stride length, which is achieved by up hill running or up hill hopping.
* You will also need to increase cadence, (leg speed), this is done by running with the wind on the flat for about 75-100m
* The stamina will come from track work or interval training, that gets progressively harder.
* Between each short phase it is important to take an easy week.
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Tomorrow I will introduce the different phases of training.
If you like what I write please share and tag your friends.
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#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

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The basics:
How to crack a sub 40min 10km .

Start with ‘A PLAN’
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In order to achieve your goal you will need to plan, I have already planned my training for the next six months and have a rough plan for the next 12 !

When it comes to training I know exactly what my athletes and I need to do every day. If not we have no chance of achieving our goals
This does not mean that we will do everything on the schedule, because it is important to take account of real life factors, such as work, family, friends, illness and injury. .
However without a plan to work to, an athlete has no framework and so can not hope to make progress.
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With this I mind I am writing this schedule for anyone who is desperate to break 40 mins for 10km, while holding down a busy job
. . * Firstly you will need to commit at least four hours to your running training a week, this is the minimum to make any real improvement.
* I have based the training with the main load on Saturday and Sunday, when most people have more free time.
* Finally I have split it into three “4 week blocks” so that there is progression.

Post 1 of 6 :
If you like what I write please tag your friends and spread the word about sub40/10km week 😉
Tomorrow I will talk about ‘The Theory’ .

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

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10km is a very popular and easily accessible road-running event distance, with large numbers of events all over the country almost every weekend.
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For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve I will set out a 12-week plan and post it over the next week.
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So make sure you check in every day and tag for your friends and save the program.
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Also I would love to know how you get on after trying it. .

A little About me 😅
I was a professional triathlete based in Asia and won the Japanese triathlon championship twice in the 1990’s and was a multiple duathlon national champion.
I also briefly held the British record for Ironman in 1994, however my background is running and amongst my titles I was British Universities 1,500m champion before starting triathlon.
After retiring I won the 10km Masters World Championships in 2004 in Auckland NZ.
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Sub 40min 10km week program
Day 1 : start with a Plan
Day2: The theory
Day3: introducing the 3 phases
Day4: Weeks 1-4
Day 6 Weeks 5-8
Day6 Weeks 9-12.
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If you like what I write please tag your friends and spread the word about sub40/10km week 😉
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#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees

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10km is a very popular and easily accessible road-running event distance, with large numbers of events all over the country almost every weekend.
.

For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve I will set out a 12-week plan and post it over the next week.
.

So make sure you check in every day and tag for your friends and save the program.
.

Also I would love to know how you get on after trying it. .

A little About me 😅
I was a professional triathlete based in Asia and won the Japanese triathlon championship twice in the 1990’s and was a multiple duathlon national champion.
I also briefly held the British record for Ironman in 1994, however my background is running and amongst my titles I was British Universities 1,500m champion before starting triathlon.
After retiring I won the 10km Masters World Championships in 2004 in Auckland NZ.
.

Sub 40min 10km week program
Day 1 : start with a Plan
Day2: The theory
Day3: introducing the 3 phases
Day4: Weeks 1-4
Day 6 Weeks 5-8
Day6 Weeks 9-12.
.

If you like what I write please tag your friends and spread the word about sub40/10km week 😉
.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees

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My latest coaching project.
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I have 6 weeks to coach these selected athletes in Indonesia to see how many I can get to achieve a personal best over 5,000m on the track. .

It’s a fun challenge supported by New Balance and Planet Sports. .

To aid the runners, they will also be racing in the incredibly light weight (150g) NB5280 with carbon plate, over 50g per shoe lighter than the Nike Vaporfly !!! .

Last year, I ran my fastest 5km: 16:29 in these shoes, they are awesome 👍
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I have made all the training schedules tailored to each runners level. If you are interested follow their progress on @planetsportsrun or wait for updates on here. .
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#planetsportsrun #newbalance #newbalance5280 #5000m #5k #5krun #5krace #5krunner #runningcoach #miketrees #bethefastest #newbalance_indo

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Good form does not happen by chance. .

Apart from core training, stretching and gym work, you need to do run drills to help you improve your running economy.
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Here are 4 good drills.
1. Butt kicks; flick your heels up to touch your bum as you run.
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2. High Knee; bring your knees up to 90 degrees as you run.
Once you have mastered 1&2 combine them into one butt kick/high drill. Kick you butt with your ankle at lift your knee up high high at the same time.

3. Relaxed strides on flat with the wind behind, focus on driving your lead knee up and pushing trail leg back and kicking your bum with it. In reality combing these two simple drills into a relaxed running action.
By doing this you shorten your levers ( your legs) and so they actually use less energy in the recovery phase of your run action. .

4. Skipping, this employs elastic recoil in your muscles, and improves the spring in your stride.
For progression and more resistance do the drills on a hill as shown in the photo
There are many more drills but these are good to start with.
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#drills #running #runningcoach #runningtips #naturalrunning #triathlon #hoka #runitfast #runnersofinstagram #rundrills #planetsportsrun #miketrees

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Race Kit: Packing List.

This is my last post on the marathon.
Please take time to re-read all the previous posts over the past 10 days and save them if you find the info useful. .
Use this little guide, so you don't forget anything for your next marathon.
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General:
Bib Number
Timing Chip
Identification
Money
Phone.
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Pre race and post race clothing: -
. -Raincoat, poncho or bin bag for staying dry before the start, or even a old T shirt you don’t mind losing..
-Warm top and bottom for before and after the race
-Drinks and food for before and after the race
-Towel
-Bag for all your gear
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Marathon Racing Gear:
. -Marathon Shoes (your best running shoes for long distances)
-Socks
-Shorts or running tights or compression shorts
-Running top: short sleeve, vest
-Calf Guards
-Jacket
-Safety pins (to pin on your bib)
-Food for during the race
-Note decide if you you need to protect your calves when you run, do you want to run in tights or shorts. Do you want padded or thin socks .

Accessories and Personal Care:
. -Race belt to hold gels and water
-Hat, Gloves
-Sunglasses
-Sunscreen
-Vaseline and anti chafing products
-Bandages
-Watch for pacing
-Heart Rate monitor.
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Make your own personalized list based on this guide, to ensure you do not forget anything, and keep it with you to check it.
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Good luck.
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#racekit #marathon #marathonprep #marathontips #racenumbers #runningcoach #planetsportsrun #miketrees #runner #runnersofinstagram

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What shoes should you wear in the marathon ?

The Golden Rule :
Never wear new shoes on race day.
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Make sure you have run at least 50km in your race shoes, so that you are used to the feel and don’t get blisters. You do not want any unpleasant surprises on race day!
Next choice:
Do you want light weight race shoes ? .

These are usually under 200gm in weight and are a must for elite runners chasing fast times. However, they increase your chance of getting injured when you tire !

May be heavier shoes with more cushioning are best for you ? , or most likely a hybrid shoe that is lighter than your usual trainers but have support, so are still a bit heavier than an out and out racing shoe.

Do you want a shoe with a carbon plate ?
Nike is definately leading this arms race at present, however Hoka Carbon X is a very good alternative which I use in all my multi sports races and shortly NB, Saucony, Brooks, Adidas, Asics and Skechers will join the battle.

I have tested the Skechers prototype and in my view it is equally as good as the Nike Vaporfly, but even lighter 😱
The new Alphafly out on 29th February also looks very exciting too…...It’s a great year ahead if like me, you love running shoes 😊
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#vaporfly #vaporflynext #hokaoneone #hoka #alphafly #alphaflynext #newbalance #skechersperformance #raceshoes #marathon #marathontraining #marathonrunner #runningtips #planetsportsrun #miketrees

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How Much Should You Eat During The Marathon?

You can absorb a maximum of 60 grams of sugar (glucose) per hour. But if you do not usually take carbs during a run, this amount may be as low as 30g
1 Gels normally have around 20g of carbs: aim for 2 per hour
Banana’s normally have around 25g of carbs: aim for 2 per hour

Don't take in anymore than 60 grams of carbohydrates per hour. Your body won't be able to process it all! Ans you will get stomach problems. .

Here’s a suggestion for your marathon nutrition plan:
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Have a little carbohydrate snack, 30 mins before the start (gel, bar)
Take your first gel about 20-30 minutes into the race Always take it with a cup of water
Take an average of 2 gels an hour for the remainder of the race.
If you don’t use gels, take a cup of energy drink at every hydration station (3-4 cups an hour, equal to approx. maximum of 60 grams of sugar)
Drink water at every hydration station, if you take gels. Sports drink if you are not taking gels.
Don't eat any foods with high fibre content, meat, vegetables etc. It will snow you down and may even give you diarrhea !!
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#runningnutrition #marathonnutrition #carboloading #marathontraining #marathon #marathonrunner #marathoner #marathontips #runningcoach #planetsportsrun #miketrees

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Tapering.
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How to taper before a marathon:

Tapering allows muscle glycogen stores to return to peak levels. Metabolic enzymes, antioxidants, and various hormones, depleted during training, return to their optimal ranges. Muscle and connective tissues repair and strengthen. And, the body’s immune system improves dramatically too. In short, tapering allows your body to prepare for peak performance.
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Physiological adaptations to training take a minimum of six weeks. Therefore, training hard during the final two to three weeks before your marathon is not going to improve your performance. However, doing too much during the taper period can destroy your marathon performance. .

Give this three week taper plan a go!
Cut your weekly mileage volume by 20 to 30 percent each week from your highest volume week, for three weeks. .

Normal mileage: 50km
15-21 days out from marathon: 40km
8-14 days out from marathon: 30km
0-7 days out from marathon: 22km
In addition to cutting mileage, keep your run intensity to your goal race pace, and no faster.
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If in doubt, do less not more.
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If you like what I write tag your friends
#marathontraining #marathonrunner #marathoner #marathon #marathontaper #racetaper #runningcoaching #runningtips #planetsportsrun #skechersperformance #miketrees

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Fluid replenishment:
How much water should you drink throughout the race ?

In hot and humid countries such as Indonesia, you sweat a lot to stay cool. Also in hot dry climates you sweat a lot, but do not realize it as much, so fluid replacement is vital.

Remember, you could combine fluid replacement with energy intake, by drinking a sports drink. I prefer taking water and gels separately, so I know how much water and exactly how many calories I am consuming. .

Everyone sweats different amounts. Work out your own individual fluid needs through a 'sweat test'. .

The sweat test
• Weigh yourself (in kg) before a training run of a measured time (30 or 60 minutes).
• Do not drink any fluid during the run. • Towelling off excess sweat first, weigh yourself again when you get back (don't go to the toilet between each weigh-in).
• The amount of weight you have lost represents water loss – each gram lost equates to 1ml fluid – not a shred of it is fat! If you ran for 30 minutes, multiply the figure by two to get your hourly fluid loss. If you ran for 60 minutes, the figure you have represents your hourly fluid loss. • Bear in mind that factors such as the temperature, humidity and your running pace will influence fluid loss.
The figure you come up with may need to be adjusted up or down on future occasions.

Tip:
Try and do the sweat test under similar conditions to your race. .

Example: before a half-hour run, you weigh 63kg. After the run, you weigh 62.6kg. That means you lost 0.4kg (400g), equalling 400ml fluid. So in an hour you would have lost 800ml.

Aim to replace 50-80% of the amount of fluid you lose during the marathon, throughout the race. Depending on personal preference.
Marathon 4 hours.
800ml Sweat per hour
Aim to consume (1.6 litres- 2.6 litres)

Good luck .

If you like what I please share it with your friends.
#hydration #fluidreplacement #sportsdrink #isotonic #isotonicdrink #marathontraining #marathoner #runningcoach #miketrees

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Fashion trends may come and go, but ‘sport’ is for life !

TGF...one more day to the weekend 😉

#running #triathlon #sportforlife #runner #triathlete #swimbikerun #planetsportsrun #miketrees

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RACING WEIGHT !

According to Runners World, you can run each mile of a marathon 2 seconds faster for each pound of fat you lose. ( Roughly 1.25 sec per km).
Note: these are approximations !

Since you have to carry your weight around the course simple physics will tell us that if we maintain power out put but lose weight, then less energy is needed to maintain the same pace.
So long as you :
1. don’t lose muscle.
2. Have spare fat to lose

Ideal Body Fat %
Men: Around 10-12% (Don’t ever drop below 6% )

Women: Around 18% (Don’t ever drop below 12% )

Today I am 61.9kg and 9.5% body fat.

In December after Christmas, I was 69kg (18.8% BF)

How to reach racing weight safely?
I dropped ‘alcohol and wheat’

Earlier this week I introduced
Matz Fitzgerald’s food ranking system.
Your should always aim to eat more of the higher ranked food than the level below.
Here is is again.

Diet Quality:

1. Vegetables
2. Fruit
3. Nuts and seeds
4. Fish & lean meat
5. Whole grain
6. Dairy products
7. Refined grains
8. Fatty meat
9. Sweets
10. Fried Food .

To reach race weight I have taken out, grains, meat, sweets and fried food. I have trained on average 2hours a day and not counted a single calorie.

My diet as only included the following, again always eating more of the higher ranked foods than those below. .

Achieving Racing Weight via
A high Diet Quality:

1. Vegetables
2. Fruit
3. Nuts and seeds
4. Fish
6. Dairy products
7.72% cocoa chocolate

Weight loss and time improvement in figures :
7kg (15lb)
26miles x 2secs x 15 = 780secs (13mins)

An estimated improvement of a whopping 13mins over the marathon distance just by reaching my ‘racing weight ‘ .

Any comments let me know ?
Tag your friends 👍
#racingweight #diet #dietplan #marathontraining #marathon #marathontrainingplan #trainingplan #trainingplans #planetsportsrun #miketrees

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Marathon Training
Weeks 8-16
Adding in some speedwork.

So far you will have just been building the long slow miles and improving your aerobic capacity at MAF or IMAT pace
Next it is important get used to running at your target race pace.

Q: Why do we need to train faster ?

A: To buffer your muscles against the build up of lactate.

Lactate accumulates when you run too quickly for your aerobic system to cope with. The result is this lactate build up prevents oxygen from getting to the muscles slows you down in a very painful way !! The good news is that it does not take many weeks of speed work to buffer this system and so you will soon be running more economically and able to go faster in your race.

Intervals :
My favorite session are good old fashioned,
Mile reps ( approx 1,600m)
The aim : .

Start at 3 x 1,600m and add one rep each week, for 3 weeks up to 6x 1,600m intervals once a week.
The rest period should be about 1/3 of the rep time. If it takes 9 mins to run 1,600m then the rest is 3mins
If your cover 1,600m in 6 mins your rest will be only 2mins.
Stay at 6x 1,600m until the end of this period.

Continue with a Time Trial in this period, but lengthen it from 5-10km in distance to 10-16km once a week. Start at 10km and add 1km a week to your TT.

Keep doing your long run and aim for 90mins if you are tired but try and build this up to 2hrs 30 by the end of this period. ( at MAF pace)
Any other running should be 30-45mins at MAF pace.
Or you can substitute easy runs for cross training such as swimming and cycling.

Summary

1x LSD 90mins to 2hrs 30
1x intervals ( <6x 1,600m)
1x TT 10-16km
Any other training easy at MAF pace. ( cross training, swimming and cycling also OK)
#marathontraining #marathon #marathonrunner #speedwork #speedworkout #runningcoach #planetsportsrun #miketrees

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Fueling your marathon work outs

Use some workouts to see what your stomach can tolerate, you can learn exactly how to fuel for race day.

Once in a while experiment with liquid and solid calories. You may find that sugary foods and drinks give you gas, which means you might want to try starchier carbohydrates. Or, you might find that you only run well off of gels and salt tablets.

Warning ! :
Don’t take gels and sports drinks every training session.
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Your muscles prefer simple carbs as a fuel source and so do not become efficient at burning fats. Research has shown that someone who trains without taking carbs may see their fat burning ability increase by 20% where as runners always taking on carbs on training runs may only become 5% better at fat burning.

Train Low Race High :

On long slow runs keep carb intake low.
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For race day carbo load and consume gels during the race.
This strategy will make you more efficient at fat burning and also ensure your body is full of carbs on race day. .

My recommendation :
I personally keep my carb intake lower than average.
I recommend around 50% calories from carbs 30% from good quality fats and 20% from protein.
We need to become efficient at burning fats. At the same time proteins are the building block of muscles and we do actually need carbs to feed our brain and fuel us at race pace !

Matz Fitzgerald has a good ranking system of foods from good to bad.
You should always aim to eat more of the higher ranked food than the level below.
So lots of veggies and fruits
And very little fried food or sweet

Diet Quality:

1. Vegetables
2. Fruit
3. Nuts and seeds
4. Fish & lean meat
5. Whole grain
6. Dairy products
7. Refined grains
8. Fatty meat
9. Sweets
10. Fried Food .
.

Note : I will cover carbo loading separately.
#marathontraining #carbolaoding #marathonnutrition #healthyfood #healthyeating #trainingcoach #miketrees

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Marathon Training
Block One : The Base Miles.
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What is it?
Base training, or building volume, is a great way to get your body used to the demands of running longer distances. It consists of long, slow workouts designed to help you build your aerobic capacity. .

Why does it help?
By keeping your heart rate relatively low for a long period of time, you’ll train your body to process oxygen more efficiently and metabolize fat for fuel (rather than quick-burning carbohydrates).
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When to use it?
Base miles are used at the start of the training block. Ideally this base period will be atleast 8 weeks long, but the longer the better upto 12 weeks. The shortest period I would ever recommend for experienced runners would be 6 weeks.
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What pace?
You might be surprised at how slow you actually need to run to avoid going anaerobic, but it’s worth it to slow down—even if it means walking—to stay in an aerobic zone. At an aerobic pace, you should be able to hold a conversation while running. Or in terms of heart rate, use MAF method (180 - age). Or if you know your maximum HR you can use IMAT ( Max HR -40) work out your maximum aerobic heart rate. .

Check:
Can you hold a conversation easily while running ?
Can you breath through your nose while running ?
Is your HR at 180-Age or less ?
If NO…. slow down.

Exception:
Once a week I allow my runners to do a TT of 5-10km or a cross country race at any speed and ignore heart rate.
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Training to include in base training: .

Long slow Dist x 1 (75-120mins)
Steady runs : 1 or 2 x 60mins
1x TT a week ( 5-10km)
Easy runs 30-45 mins. Any other running you choose should be no more than 45mins long and no less than 30mins long
Start at the lower levels and gradually build up. .

#marathontraining #marathon #marathonrunner #basetraining #basemiles #easyrun #easyrunning #longslowdistance #longslowrun #planetsportsrun #miketrees

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This is what it looks like at the end of a 3 hr run in slow motion.

It’s all about maintaining form, that’s why core work and strength training is so so important. .

Yesterday’s 42km run.
This was 5km from the end.
I was running sub 4min/km at this point.
My 42km time was 2:59:58
Average of 4:16/km.
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I will post the next marathon training tip later today, so don’t forget to check back in again.
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#vaporflynext #alphafly #longrun #sundayrun #marathontraining #runningform #naturalrunning #runningmotivation #runningtips #runningcoach #planetsportsrun #polarindonesia #miketrees #vaporfly

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I had a 3hr run planned at my max aerobic heart rate today.

According to MAF theory, at 57 that’s 123HR
180-Age = Max Aerobic HR
180-58 = 123

Very pleased with the metrics, after 10 weeks running aerobically, the plan was to run for 3hr at about 123HR and see how far I went.

In 3 hrs I ran just over 42km
And my average HR was 124 for the run.

Note:
Until recently, I was not sure if MAF training was effective or not, but for marathons and half marathons I am convinced it is the way to go.

See my post from earlier today, I recommend, you to calculate your max aerobic HR for the marathon training, and only exceed it once a week.
Follow my posts all next week, as I outline marathon training for beginners and intermediate level runners.

As always, feel free to tag and share my posts with your friends .

#maftraining #marathontraining #marathon #marathonrunner #runningmotivation #runningtips #runitfast #runningcoach #planetsportsrun #polarindonesia #polarheartratemonitor #miketrees

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Marathon Training:
some basics .

How may hours fo you have available to train ?
For every hour you train you will need to add one more hour in bed !

So an extra 7 hrs training a week needs planning for an extra hour in bed each night to recover.

Currently I train 14-16 hrs a week and I average 9 hrs sleep a night. 7hrs is my base level so I have added two hrs a night to cover the 2 hrs training each day.

Caution :
When building up, never add on more that 10% to you previous weeks training, to help avoid injury and illness
What goal time are you aiming for ?

You can calculate this from previous races.
Take a recent half marathon time and multiply it by 2.2

If you have run 2hrs for a half
120x2.2 = 264
4hrs 24mins is your target time.

I ran 75 mins for a half a marathon last week so my estimated time for is
75x2.2 =165 or 2hrs 45mins
Remember these are only estimated times, lots of things can go wrong if you do it have the correct preparation behind you.

In my opinion, if you have not run a half marathon you should not attempt a full marathon
What is the correct the training pace.
For the first 6-8 weeks your max training HR can be calculated by one of 2 methods IMAT or MAF.

If you know you maximum HR use IMAT
Max HR -40 beats
Eg 190- 40 = 150 max aerobic HR

If not use the MAF method
180HR - Your Age
180- 50 = 130 max training HR

If you don’t have a heart monitor
Use the nose test :
If you can not breath through your nose while running you are going too fast.
If you live in hot and humid climates you can add on 10beats.
.

How many weeks will it take ? .

In order to do the marathon justice, novice runners will need at least 16 weeks preparation, more if possible !
And experienced runners at least 12 weeks more if possible !

Marathon Program Overview:

Base miles training 6-8 weeks
Speed endurance training 4-6 weeks
Taper 2 weeks
Race Day
Today your homework is to work out:
Your maximum aerobic training heart rate.
Calculate your target time.
Make sure you will get enough sleep for the training.

My next post will look at:
Base training : .
#marathontraining #marathon #runningcoach #miketrees #runningtips

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Not just triathletes swim and cross train.......
Edwin Moses “I worked out three times a day,” he says when asked if he felt the shadow of doping among his rivals even when he seemed invincible as an athlete. “I ate properly. I had a great stretching programme. I had a great physical therapist. I did all kinds of innovative training exercises. I swam. Did weights.
I did it because I knew it would make me the best.”
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#bethebestyou .
#runningtips #runningcoach #trackandfield #runningmotovation #planetsportsrun #miketrees
Repost @luvathletics_
・・・
🔝 Edwin Corley Moses 🇺🇸(born August 31, 1955) is an American former track and field athlete who won gold medals in the 400 m hurdles at the 1976 and 1984 Olympics. Between 1977 and 1987, Moses won 107 consecutive finals (122 consecutive races) and set the world record in the event four times. In addition to his running, Moses was also an innovative reformer in the areas of Olympic eligibility and drug testing. In 2000, he was elected the first Chairman of the Laureus World Sports Academy. ➡️Pb’s: 110 mH – 13.64 /400 mH – 47.02 /400 m – 45.60 💥 ➡️ #citiusaltiusfortius🥇 #luvathletics #luvtrackandfield❤️ #fenixsport💥 ➡️ 📩info@southerntradehq.com #edwinmoses #400mhurdles #wmaci2019

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Marathon week.
Starting Sunday 9th Feb.
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Make a note to check back in every day next week to get a guide to marathon running. Ideal for beginners and intermediate runners.

I am assuming that you have covered, the strength work, that we need to do before building milage, this is something that I regularly post about, please see link below from Nov 19th if you want more details, on simple strength and conditioning for runners.
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https://www.instagram.com/p/B5CREPfD-iR/?igshid=cz8muh8pjw75

Next week I will look at topics such as - Base miles, before introducing speed work.
- Nutrition / fueling your training - Speedwork - The Taper - Race day nutrition - Race day plan
The whole week will be devoted to marathon training and racing tips,
So make a note and think of all your marathon related questions that you have always wanted to ask.

Let’s see if I can help you get to the finish line in better shape than usual.
As I get many PMs, please no off topic questions..... please tag and share with your friends. Sunday 9th Feb for 7 days is marathon week. .

#marathontraining #marathon #marathonrunner #marathons #marathonrunning #marathons #vaporfly #alphafly #planetsportsrun #runningcoach #runningtips #miketrees

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Trail run in central Tokyo .
Where do you run ?
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TIP:
One of my best tips to find knew courses in your city or if you travel a lot is ‘google earth’.
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I travel a lot and it is invaluable to find new interesting traffic free routes, trails and parkland to run on.
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I live in a city of 30million people but you would never believe it, on some of the courses where I train. .
If you are bored with your standard loops, get on google earth and explore. .

#trailrunning #trailrunner #offroadrunning #naturalrunning #runningcoach #runningcoaching #easyrun #planetsportsrun #miketrees

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Do you suffer from stitches in the side when you run ? .

A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a pain felt on either side of your abdomen. Based on a 2014 study, it is more commonly reported on the right side. Based on a 2018 study , 70% of runners reported that they occasionally got a side stitch. A side stitch is usually experienced during prolonged sports activities, such as running and cycling.

The exact cause of a stitch is unknown. Eating a large meal or drinking sugary sports drinks may also result in a stitch. Younger athletes may be more likely to get a side stitch than experienced athletes. But stitches can affect anyone who exercises for a prolonged period of time. So you don’t have to worry if you have experienced a side stitch - it’s common amongst runners. .

What you need to do if you get a side stitch.
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Try the following steps to help reduce your pain:
. -Slow down and or take a walk.
-Breathe deeply and exhale slowly.
-Stretch your abdominal muscles by reaching one hand overhead. Try bending gently into the side where you feel the stitch.
-Stop moving and try pressing your fingers gently into the affected area while you bend your torso slightly forward.
-Make sure your stay hydrated, but avoid sugary sports drinks if they irritate your stomach. .

Speaking of hydration, unfortunately drinking fluid is also the major cause of stitches. .

The best advice if you have had one:
. . -Stop moving completely before drinking. -Stand still and drink small sips, slowly, no more than 100ml at one aid station (during a race). If you gulp the fluid down quickly, you also gulp down air and this can be a major contribution to your stitch.
If your stitch doesn’t go away after several hours, even after you stop exercising or finishing a race, you may need to seek medical care. It may be the result of a more serious underlying medical condition.

If you like what I write please share it and tag your friends.
#PlanetSportsRun #MikeTrees #run #running #sidestitch #runningcoach #abdominalpain #runningtips #runninginjury #training #trackandfield #triathlon #runningtips