FOR all those hitting the streets as the Flora London Marathon etches closer, Team Times headed down to a renowned running track to pick up some top tips for training and nutrition.
Clifton Fearon, a personal trainer at Courtneys Paddington Recreation Ground, in Randalf Avenue, Maida Vale, has put together the definitive guide to achieving your best possible performance.
Clifton emphasised how important it is to combine a vitamin and protein rich diet with regular training sessions which increase in intensity as the grand day approaches.
He said: 'You really need to eat really regularly if you are putting your body through a gruelling exercise regime. It's important to get a lot of protein into your diet as it helps repair muscle tissue damage after running. If you don't, and you’re training a lot, you're really at risk of injuring yourself.'
Protein bars and shakes after work outs are an option but Clifton seemed sceptical, saying that drinking a lot of water is much more important.
He also dispelled myths about weights being for those who want to bulk up, baulking at the idea when I warned him I didn’t want to turn into a muscle man.
'My motto is do weights to lose weight,' he said, adding that he is amazed how many women look worried when he suggests some weight exercises to compliment running or anaerobic work outs.
Getting enough sleep is vital too as your body needs time while your muscles aren't being used to help repair tearing.
Clifton’s top 10 training tips:
- Eat small meals regularly – every 2/3 hours – and don’t wait until you are hungry.
- Eat protein like chicken, fish, eggs, beans & pulses.
- Eat carbohydrates like brown pasta and rice, wholemeal nutty bread, potatoes, and porridge but avoid these late in the evening.
- Work on flexibility stretching all major muscle groups before and after training.
- Weight train to avoid injury and to strengthen the legs.
- Have a massage to help reduce muscle soreness.
- Drink water throughout the day to reduce fatigue and increase performance.
- Invest in good supportive running shoes to help cushion the impact of running.
- Strengthen your core, with exercises to strengthen the deep muscle in the abdominal, lower back and buttock muscles.
- Vary your running speed, adding interval training to increase your endurance, speed and make training more interesting.
Clifton’s top exercising tips:
1, lunges help strengthen claves and your lower abdominal area.
2, Squats are an important way of strengthening thighs and gluts, leading to a firmer bottom and stronger deep muscles. Hold this position for 20 seconds to strengthen your abdominals and lower back for a strong core.
3, Using a step works on balance, muscle strength and builds up a sweat.
4, Weights keep strength up helping to avoid injury.
Courtneys Paddington Recreation Grounds is a public gym and sports centre, which does not require membership.
There is a gym, athletics track, football pitch, tennis courts and exercise classes are held regularly.
Monthly membership is £42 or £46 for use of pool, fitness classes, sauna and steam room.
For non-members, 'pay as you go' passes are £6.50 per session or £2.75 for concessions (disabled users, residents of Westminster who are senior citizens, or unemployed).
Inductions are free for members and £22.70 for non-members or a £13.80 concessionary rate.