20 The Scotsman MONDAY 27 DECEMBER 201020-21 THE SCOTSMAN MONDAY 27 DECEMBER 2010

“The trick is to not panic.If you stick to a sensibleschedule and keepcalm, you will make it”

Most pe�ple have heard a friend�r c�lleague �ay wi�h a rueful�mile: “I can’� run”. Perhap� y�uhave even �aid i� y�ur�elf, recall-

ing previ�u� brea�hle�� lap� ar�und al�cal park �n a freezing January m�rn-ing. Ye� every�ne ha� a mara�h�n in�hem. or �� �ay� per��nal �rainer and�ea��ned runner R�ger Al��p.“L��� �f pe�ple �ay �hey can’� run, bu�

in fac� �hey ju�� d�n’� kn�w h�w,” �ay�R�ger. “I� i� p���ible �� g� fr�m n��running a� all, �� running a mara�h�n,even if y�u are �lder �r a li��le �ver-weigh�. Righ� n�w, I’m �raining an �ver-weigh� man wh� i� aiming �� d� a halfmara�h�n in under �w� h�ur� – he’�c�me �n leap� and b�und� �ince I fir��me� him.“I’m n�� �aying i�’� ea�y �� run a

mara�h�n – far fr�m i�. Bu� wi�h a g��d�raining plan and a l�� �f �ime andc�mmi�men�, any�ne can achieve i�.”R�ger �peak� fr�m experience. “I fir��

���k up running becau�e I c�uldn’� findany ��her �p�r� I wa� g��d a�,” he recall�.“the fir�� running gr�up Iwen� �u�wi�hlef� me �w� mile� in�� an eigh�-milecircui�! I wa�n’� grea� a� i�, bu� I l�ved i�.”He per�evered, and quickly became

�ne �f �he f�rem��� runner� in �he UK.He ha� frequen�ly repre�en�ed sc��land

and Bri�ain in�erna�i�nally and h�ld��w� Eur�pean br�nzemedal�. A� 41, andby hi� �wn admi��i�n “pa�� my prime”,R�ger ran in �he A-�eam f�r EdinburghAC, helping �hem �� a win in �he sc��-�i�h R�ad Relay Champi�n�hip�.N�w ba�ed in Che�hire, R�ger

pr�vide� per��nal �raining and fi�ne��

plan� f�r a range �f clien��, and i� al�� am��iva�i�nal �peaker.Hi� �ecre�? In mara�h�n �raining,

prepara�i�n i� every�hing. R�ger rec-�mmend� �raining �hree �ime� a weekf�r a� lea�� �hree �r f�ur m�n�h�, gradu-ally increa�ing �he mileage by 10-20 percen� each week un�il y�u have run 18

mile� a� lea�� �nce. Many pe�ple find i�helpful �� run wi�h a gr�up, �uch a� J�gsc��land, �� ��ay m��iva�ed and �pureach ��her �n.H�wever, i�’� al�� imp�r�an� n�� ��

pu�h y�ur�elf ��� hard – �ake a re��every f�ur�h week and devi�e a �rainingplan �ha� fi�� in wi�h y�ur life and fi�-ne�� level�. try running a few 10k race�and a half mara�h�n in advance �� ge�y�ur b�dy u�ed �� �hi� level �f exer�i�n.“try �u� every�hing in advance,” �ay�

R�ger. “If p���ible, d� y�ur �raining a��he �ame �ime a� y�u will be running�he mara�h�n, �� y�u ge� �� kn�w wha�f��d and drink y�ur b�dy need�. thi�al�� applie� �� �he pace y�u will run a�and �he cl��he� y�u plan �� wear. Ge� ��kn�w y�ur �wn b�dy and limi��.”An appr�pria�e die� will vary fr�m

per��n �� per��n, bu� i�’� imp�r�an��� ge� plen�y �f carb�hydra�e� andpr��ein� �� replace �he energy l��� inrunning. During �he race, R�ger rec-�mmend� refuelling wi�h wa�er �r anenergy drink af�er an h�ur, �hen every

30minu�e� af�er �ha�. Keep a ��eady paceand, if y�u’re running again�� a �arge��ime, d� n�� �ry �� �peed up �� rec�upany l��� minu�e� – �aking �ff ��� quick-ly �r pu�hing ��� hard i� �he m��� c�m-m�nmi��akemade by new runner�.“the �rick i� �� n�� panic,” �ay� R�ger.

“F�r example, many pe�ple have a bigfear �f ‘hi��ing �he wall’ – when �he b�dyrun� �u� �f glyc�gen and y�u li�erallycan’� carry �n. In �ru�h, if y�u ��ick �� a�en�ible �chedule and keep calm y�uwill make i�. Remember, i�’� n�� ju��ab�u� ge��ing �hr�ugh �he race; i�’� al��

Long-distance taskwith plenty of gainfor aportionof pain

Youmaynot think so, but everyonehasamarathon in them,writesNicolaMore

21The ScotsmanMONDAY 27 DECEMBER 2010 SPORTING SCOTLAND

PAIN RELIEF Some runfor the fun of it, main,while Roger Alsop,above right, is also aseasoned competitorPicture: Neil Hanna

about having fun. When I look back onmy marathons, yes, they were exhaust-ing but I also have some fantasticmemo-ries. So stay positive and enjoy yourself!”l If you would like a personalised train-ing plan, please contact Roger throughhis website at www.rogeralsop.co.uk

CHOOSING THE RIGHT KITSHYAMALA STOTTOF THE SPECIALISTRUNNING SHOPRUN AND BECOMESHARES HER TOPTIPS FOR SELECTINGMARATHON CLOTHING

SEE A SPECIALISTMost shoes arecushioned enoughto protect the feet,but it is worth havinga consultation.When our feet hitthe ground theypronate, which isthe natural actionof the foot landingon the outside thenrotating into the arch,acting as a naturalshock absorber.Some people’s feetover-pronate, whichcan pull on the ankle,knee and back, andeventually causeinjury. A specialistwill look at your footshape and the wayyou walk and find theright shoe for you.

GO LARGE Feet swellduring long-distancerunning, which canlead to bruising on thetoes, so you shouldbe prepared to go upa size. Of course, theshoe shouldn’t be toobig, but allow the toesto move.

AVOID COTTON ANDSEAMS A commonmistake many runners

make is to pick outan old cotton T-shirt.Cotton absorbs sweatand becomes heavy,irritating the skinand causing you tooverheat. It’s betterto wear breathable,lightweight fabric.In winter, any thinthermal layer ispreferable to cotton.For women, it’s alsoessential to invest in asports bra. The otherthing to look out foris seams, especiallybetween the legsand under the arms,as these can causechafing.

REFUEL It’simportant to refuel

regularly during along run and there arelots of options for this– hand-held bottlescost as little as £10.Alternatively, if youdon’t want to carryanything you can geta camel bag rucksack.Prior to the race, tryout water, energydrinks and energygels to see which isright for you.

l Run and Become,in Dalry, Edinburgh,is running a series oftraining workshops inJanuary where youcan get advice on theright kit, training, andnutrition. See www.runandbecome.com

COMMUNITYMEMBERSHIPSFROM £28 p/m*

*SEE WEBSITE FOR TERMS AND CONDITIONS

STUDENTMEMBERSHIPS£14 p/m*

www.sport.ed.ac.ukThe University of Edinburgh, 46 Pleasance, Edinburgh EH8 9TJ Tel: 0131 650 2585 E-mail: sportscentre@ed.ac.ukThe University of Edinburgh is a charitable body, registered in Scotland, with registration number SC005336.

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