Celebrity Trainer’s Guide to the London Marathon

Louisa Drake, Celebrity Trainer and Founder of the Louisa Drake Method, understands that when you train for a marathon it’s more than just running. With the London Marathon taking place on 21st of April, properly preparing is of the utmost importance.

Louisa’s marathon training plan helps to discipline the body through building strength and endurance but also promotes long-term longevity. Studies show that endurance training improves metabolism and reduces risk of cardiovascular disease for a longer and healthier life. 

Endurance is made up of two key components: cardiovascular endurance, ‘the ability of your heart and lungs to fuel your body with oxygen’and muscular endurance, ‘the ability of your muscles to work continuously without getting fatigued’. These two parts support the body’s physical capability to sustain an exercise for an extended period and make it to the finish line. 

To increase both cardiovascular and muscular endurance, start training for the marathon early, at least 12 weeks prior,  allowing enough time to gradually expand your mileage. Increasing the amount you run every training session permits for increased oxygen uptake and therefore increasing cardiovascular endurance. While this allows for a slow increase in cardiovascular endurance, it also grants opportunities for strength training to be weaved into the training plan. Louisa notes that a strong back, core, and glutes will  carry you forward as you run over a long period of time helping to injury proof you. 

Louisa’s Guide to Train for the Marathon:

• Start Early: Start 12 weeks before your race date, enough time to build on the mileage, peak and then taper down to race day
• Build Your Distance: Gradually build up your distance week by week. Try a walk-run strategy. . Instead of continuously running for a given distance, you alternate it with periods of walking. These Walk breaks can help a long-distance event like a half or full marathon feel less daunting, since they divide the race into smaller pieces. Don’t discount short workouts or training sessions.
• Always Warmup: For 7-10 minutes before each training run, mobilise around your joints, warming up the shoulders, hips and ankles with dynamic stretches. Improve mobility and flexibility in your hips and ankles to reduce injuries in your low back and knees.
• Work in Strength Training: Include bodyweight exercises that use the large muscles such as squats and lunges. Knee and arm raises are good to elongate your muscles whilst improving balance and stability. Include core exercises, such as glute bridges and side planks, to improve strength, balance, and stability while lowering your chance of injury and overuse.
• Think of Your Posture: Good posture is so important, especially when you add in intensity. Stand tall, head neutral and lengthen out through the crown of your head and avoid looking down. Do head and neck exercises to build the strength necessary to maintain good posture and a forward gaze.
• Breathe: Focus on your breath and breathing into your belly rather than through your chest. Coordinate your breathing to align with the rhythm of your feet. This helps maintain a relaxed posture, reduce muscle tension, and efficiently use energy.
• Recovery: Post-run take a shower or bath to rejuvenate your body and help identify any issues. If possible, consider a cool or cold bath. Add in some light, static stretching that should be easy and comfortable on the muscles.