Client feedback: Rotorua Marathon success!

Hi Gary,

I completed the marathon in 4 hours 25, ran the whole way and somehow sped up the last 10km! I paced myself maybe too slow at the start and the hills  but so happy I ran the whole way and finished it! I loved it was an awesome experience. The hips and knees are very tender today but that would be expected! 

Thank you so much for all your advise with training it was great to talk to someone with experience. Could have opened a new path for me now!

Thanks,

Ainslie

(Photo and email published with permission)

_______________________

Gary:

Ainslie is one of several runners who sought my assistance with preparing to run this year's Rotorua Marathon.

It was also a fundraiser through her work for their hospice and St. John's.

Congratulations Ainslie and thanks so much for the lovely photo and email!

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Super Smoothie for marathon training nutrition

"Hi there, I am starting my training for the 50th Rotorua Marathon and looking to run 4 hrs or just

Lorraine paid attention to running nutrition

under. I am very interested in the 'Super smoothie Mix' but would like to know which other products I should purchase to accompany this mix so that I can add it all together and get on with it! Any recommendations would be greatly appreciated, I have seen the recipe for the super smoothie including a raw egg but really couldn't stomach that, can you recommend an alternative to a raw egg. Thank you for your time."
Janine
_________________________
Gary:
Your inquiry is good timing, Janine, because I was thinking of writing a New Year article about nutrition for marathon training.  Its a big year for the Rotorua race.

My family and the Rotorua Marathon

I was very tempted to run the 50th Rotorua Marathon myself.  I ran it three times during the 1970's each in a time comfortably under the 3hr mark.  A friend even offered to pay my entry as a 60th present but I declined.  My father, Gordon, ran about 20 of the Rotorua Marathons during its early days when it was known as the "Fletcher Marathon" .  Gordon gained the reputation as being "Mr three hours" because he was always remarkably within a minute either side of the 3hr mark.  He started to notice that clusters of runners were hanging about him during the early stages of the marathon.  Little did they know that Dad was a rather erratic runner when it came to pacing and tended to speed up and slow down which is not the most efficient way to run a marathon!  An even pace throughout is best.  If three hours was a runner's goal, then latching onto Dad was not a good idea.

Super Smoothie for marathon training

The Super Smoothie mix that you find here is close to the complete nutritional formula for a marathon runner.  When I do the Hair Tissue Mineral Analysis on distance runners there is consistent depletion of many nutrients including magnesium, zinc, chromium and manganese.  The Super Smoothie formula has all of these in generous amounts.  It is 100% compatible with fussy vegetarians and comes from Douglas Laboratories which consistently ranks among the highest for quality of their ingredients.

Manganese, for example, appears to be severely depleted in most athletes.  Manganese is essential for glucose and cholesterol metabolism, as is chromium and the high metabolic demands of distance training may explain the depletion in athletes.  It is interesting to note that manganese is also required for bone, tendon and cartilage tissue.  Depletion of manganese is closely linked with hip joint abnormalities and conditions such as Perthes and Osgood-Schlatters.  The Super Smoothie has a good lot of high quality manganese.

Iodine

Iodine is an additional ingredient that I would add to the Super Smoothie.  Iodine deficiency runs at about 90% of the population.  Deficiency is associated with just about every health condition in the book, including fatigue, muscle weakness and poor recovery.  It appears that athletes are among the worst when it comes to iodine levels.  Again, this may be due to the high metabolic demands stressing supply.  Iodine is integral to energy production as well as for tissue repair and building.  To get the iodine you need requires a prescription.  The iodine that you can purchase across the counter is next to useless in terms of potency. You need to do this test in order to determine your iodine needs before I can give you iodine to add to the Super Smoothie:
http://blog.garymoller.com/2013/09/accurate-thyrodine-iodine-testing-is.html

http://www.garymoller.com/Products/Products/I/Thyrodine-Iodine-%28Saliva-Urine%29-Test-Kit.aspx

Contact me by email if you want to do this test.

Whey protein

I quite like to add a scoop of good quality unflavoured whey for an additional punch of protein.  The whey also adds to the smoothness of the mix.  The pea protein in the Douglas Ultra Protein has a slight "grainy" feel to it.  Here is the link to some fresh New Zealand protein:
http://www.garymoller.com/Products/Products/W/Whey-Protein-1kg-No-Flavouring.aspx

Do not take huge amounts of protein: Have a little 3-4 times over the day and definitely not as a huge dollop once a day.  Your body does not store protein like it stores fat, so it is best to have a small dribble coming into the circulation from digestion over the day.  The other point about protein powders is to purchase it in small amounts, like one Kg, and then consume it over the next month.  Do not buy a big container which then risks sitting about going rancid. 

Raw egg in your Super Smoothie

 A fresh, raw, free range egg is packed with nutrition and it is very easy to digest when raw.  Any risk of infection like salmonella is minute to say the least.  When blended in with the Super Smoothie, it is barely tasted.  It adds a smoothness to the Super Smoothie.  Try it and if you still can't bear it then leave it out.

Balance Recovery Stack for Marathon training

Balance Recovery Stack is what I would add into your marathon training nutrition.  Have half a scoop of Super Smoothie mix with a scoop of whey protein twice a day, say for breakfast and when you get home from work.  Have the Recovery stack around the time of your training.

One hour to half an hour before each of your training session and immediately after training, have a scoop of Recovery Stack.  Balance Recovery Stack contains ingredients such as beta alanine, HMB and creatine all of which aid recovery and performance.  personally, I would not be without it.
Recovery Stack: http://www.garymoller.com/Products/Products/B/Balance-Ultimate-Recovery-Stack-Orange-Crush-175.aspx

Super Smoothie: http://www.garymoller.com/Products.aspx?categoryid=52

During races

I like Balance Endurance Restore Energy for use during events lasting more than 1-2 hours because it is very good value and does the job well.  If you are going to use it during the race, please do several practice runs with it to ensure that you have worked out the best concentration of the mix to suit your tummy.

Summary

The combination of Super Smoothie and Recovery Stack during your training buildup will help ensure that you can get in a fair whack of training between now and April.  The best guarantee of being able to complete the marathon in good time while enjoying it, is to get in the training mileage starting as of right now.  Nutrition is critical to ensure you provide a rich supply of all of the nutritional building blocks required to recover quickly and to get stronger and more durable by the week.

All the best with your training!

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Feedback from Rotorua Marathon

Hi Gary
I just want to thank you for all your help with my ITB.
I wasnt sure if i would ever get to do the Rotorua Marathon but for 13 weeks of pain i never gave up hope.

With your help and the help and support of fellow runners i got there in a time of 4hrs 12mins and 17 secs.

Thank you again
Angie Martin

Your email address:


Powered by FeedBlitz

Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

Training for Rotorua but can't run because of sore knees

I'm 43 years old and was training for the Rotatrua Marathon (first one). Everythinbg was going fine, running approximately 45km a week,and then did a very stupid thing and increased up to 85-90 km a week. No problems aerobically, but after 10 days developed pain in my knees and haven't been able to run for 2 1/2 weeks. Symptoms suggest 'runners knee'. I have been taking joint factors 4500 for 6 days along with cod liver oil and magnesium tablets, also doing your foot strengthening exercises.

I am really frustrated as I am enjoying the running so much. Is there anything else you can recommend and typically how long is the recovery period?
Any help would be greatly appreciated.

Many Thanks
Paul

_____________________________

Gary

Paul, to be honest I am not keen on encouraging first time runners to go into marathons.  Marathons were traditionally the doamin of older competitive runners who were coming to the end of long years of big training miles and damn hard races over distances of 10 miles and less.

My sister, Lorraine, for example had been running big miles and hard, short races for over 10 years before she ran her first marathon.  I did the same, covering the distance in 2hr 37mins for the first time.  After 13 sub 3hr marathons, I gave up.  That was the best decision of my life.  Now 55 years old I am proud to say that I still have my knees.  Last season I ran comfortably under 20 minutes for 5 km.  If I had stuck to running marathons after I turned 30 years, I would not be running fast and free today.  I may not be running at all.

The point is that marathon training and marathon running is tough on the knees.  Knees are irreplaceable.  Do not bugger them up Paul.  Look after them.  Care for them as you would a child.  You can never fully replace your knees.

In the meantime, while you mull over the above, there are a number of measures you can take to care for your knees starting with ensuring your body is rich with all the nutrients for healing and for strong collagen and bones:

• Complete an Active Elements Assessment
• Ensure you boost your vitamin D levels are high by careful sunbathing
• Continue to take daily joint food formulations
• Ensure each meal has small amounts of quality proteins
• Add fish oil, flax oil, evening primrose oil (no need for any more cod liver oil). Get these off my website store
• Eat lots of bright coloured fruits, veges and berries and maybe a combined vitamin C supplement - the best one for strong tissue is Phytocare C-Max (refer my web store)

Exercise and Running

• If an exercise, including running, hurts the knees then give it a break for as long as it takes to be pain free
• Take up aquajogging twice a week
• Get properly set up on a mountain style bike and ride it two or three times a week
• Do only three runs per week spread over the week between the other exercises.  You may do daily early morning jogs of about 15-20 minutes if no knee pain
• Only increase running distances by a few percent per week and never more no matter how good you may feel - do more of the other exercises instead
• If you ever feel a running injury coming on - Stop running!  Go and do more of the other exercises and resume running once pain free
• Seek out some short races of about 5km and do one each week or so but do not run them all hard out - play with them.  Join a club and run cross country over winter to harden the body and mind while not doing damage
• Get 5 years of this kind of training and racing under your belt then dabble in a few long events, like a half marathon, then a marathon if you are still keen.

Two other things you can do

• Get a pair or two of Formthotics Shock Stop inner soles off my website store and wear them in all your shoes, including your running shoes.
• Get a weekly deep tissue massage of all the leg muscles with emphasis on the thighs and knee regions

Your email address:


Powered by FeedBlitz

Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

Feedback from a Happy Camper

Gary,

I am a first time marathon runner (running the Rotorua this year) and just wanted to pass on my appreciation and thanks for the running and nutritional tips contained within your Running for a Marathon e-booklet.

I am also thoroughly enjoying Lorraine’s new book and have a number of people lined up to read it after me.

Thank you

Chris

Achilles - lower calf pain in a distance runner

Hi Gary,
I am a 49yo off road runner who having come off a reasonably robust year culminating in the 31.5km Kauri Run, am experiencing pain in my right Achilles/lower calf area. It used to appear only when road running but is now a constant on most off road surfaces as well apart from technical single track. I have read with interest your response to Tendonitis and am trying many things incl new shoes, orthotics etc. What supplement do you recommend and is there a range of exercises that can help?

_________________________________


Gary Moller advises:
What you describe is an almost unversal injury among runners. It is also one of the most annoying and limiting injuries. It is also one of the the easiest to fix if it is what I suspect it may be.



It is possible that you have strained or even torn a few fibres where the muscle and the tendon merge - what is called the "musculotendinous junction". The illustration to the right is pretty good but does not show how the muscle and tendon gradually merge. This is a vulnerable region for injury in the older hyperactive runner.

Another possibility is that you have bunching and inflammation of part or all of a muscle belly. The most commonly affected in runners and cyclists is the lateral head of the gastrocnemius. If a person was to press firmly on the belly of the muscle and it felt tender and hard, rather than soft and supple, then that is part or the whole of the problem.

The solution is simple and I usually have close to 100% resolution in most cases within 3-6 sessions. In a recent case just a week ago, it took just two sessions to have a runner completely pain-free following several weeks of painful hobbling from a calf muscle tear. The solution is deep tissue massage of the affected muscles/tendons and all of the surrounding structures, including the unaffected leg. Each session takes an hour and there can be some pain involved as knots and infalmmation are broken up and dispersed. This should be done by an experienced therapist who has the time to do a good job.

The end result is a pain-free, nimble-footed older runner.

There is a place for supplements during this process of restoring normal function because elimination of metabolic wastes and proper healing are all important and there are several supplements that can assist. These are available from my online store.

Vitamin C is at the top of the list along with the water soluble B vitamins. Vitamin E comes next for its healing and antioxidant qualities. There are several others that one can add, including minerals and fish oils; but these depend on individual need which I can assist with determining.

You could consider some of the assessments available here.

I am enthusiastic about Formthotics Active for running shoes. these are heat moulded to fit the contours of your feet, giving just that little bit of support needed as the feet tire and they reduce foot movement and consequent blistering. Formthotics Low Profile are designed for shoes like track shoes, golf shoes and cycling shoes. Although I have strong feet that never give trouble, all of my shoes, including work shoes are still kitted out with Formthotics.

Running can be a real pain in the butt!

Long distance runners don't retire - they just slowly grind to a halt. One of the most common causes of this painfully slow grind to a halt is buttock pain and sciatic pain that radiates down the back of the leg.

The cause of this pain may be the piriformis muscle which is located deep in the buttock. When this muscle locks up, so does the whole hip and the underlying sciatic nerve can be impinged, thus causing pain that radiates down the leg. An inflamed piriformis is often associated with a previous or current back injury. An experienced therapist is able to palpate this muscle and determine if it is in spam.

Once a muscle is in spasm, it will tend to stay that way. In fact, it will begin to adapt to that condition so that spasm becomes its norm. The environment of a muscle in spasm is toxic due to the very poor blood flow through it. Over time, the muscle becomes hard, gristle-like, crunchy, swollen and very tender to press. It is weak and prone to cramping.

The usual treatment is trigger point therapy in the form of acupuncture, acupressure and maybe deep tissue massage. Stretching the gluteals and piriformis are mainstays for prevention and treatment.

In my experience, the most effective remedy is deep tissue massage of the affected muscle and all of the associated muscle groups. It works; but it must be given time: An hour per session and repeated at least 6-8 times every 4-5 days until pain free. This must be supported by nutritional strategies to ensure that there is maximum healing between sessions. In most cases, there must be measures to reduce body acidity because the body may be overwhelmed by the sudden influx of metabolic toxins that are being squeegied out of swollen muscles. It is not unusual for a person, such affected, to feel ill for a few days following this kind of massage.

Once full function and health is restored to the affected muscles it is a good preventive measure to have weekly massages to keep the body in good health. This is of increasing importance as we get older.

On the Wings of Mercury by Lorraine Moller may be Number Two on the NZ Best Seller's List

"Gary, please thank and congratulate Lorraine for a superb book. Her down to earth Kiwi writing was a pleasure to digest. I could laugh out loud one minute and tears would be welling the next.

A bonus is I even picked up tips I could transfer to my sport - the do's and don'ts with opposition... Ms Rationale...

My autographed copy will be passed through many family and friends and I hope they find it as inspiring as I have."
Wynel

Word is out that "On the Wings of Mercury" is about to be listed for the first time on the Best Sellers list. It is rumoured to be coming onto the list in Number Two place which is a pretty good way to kick off.

You should be able to check this out any day now when the updated list is released on the Booksellers NZ website http://www.booksellers.co.nz/

One reader liked the book so much, he purchased 70 copies to give to his staff and business clients as an end of year gift. What a good idea!

Training for the Rotorua Marathon 2008

Here is a selection of the latest articles on GaryMoller.com about running and training. To find more articles and information, please use the Keywords box in the right hand column of this page to do your search.

Tibial compartment syndrome in running sports

Tibial compartment syndrome condition was first recognised in relatively unfit army conscripts who were made to do forced marches wearing heavy boots and carrying heavy loads. It is now seen principally in athletes who have a tendency to pack on the muscle.

This elite athlete has been able to manage his calf pain without surgery or drugs by following the guidelines outlined here

If the lower leg muscles swell, usually from excessive training too early on in the build up they may become compressed. This is because of the unusual anatomy of the lower leg with the big calf muscles, nerves and blood vessels partially wedged between the tibia and fibula bones and the exposed muscle of the shin and calf encased in a strong fibrous sheath. If the muscle grows too quickly or swells from over use, there may be insufficient room to expand. The result is a kind of tourniquet effect.

The pressure inside the muscles steadily increases as exercise progresses and the muscles swell and the blood flow within the muscles eventually becomes insufficient to maintain metabolism and to flush out metabolic wastes, causing ischaemia which feels like a burning cramp in the affected area. This causes progressive tightening, swelling and cramping of the lower leg muscles as the exercise session progresses. A viscious cycle takes hold. Rest may give only temporary relief, even after several days of rest. The pain may be intense and disabling. The affected areas may feel hard and painful to press with the fingers. This condition is easily mistaken for cramp or a calf strain.

Tibial compartment compression may occur in the highly muscular person who uses an excessively "toey" running style, or who does a lot of hill climbing or sprint work that encourages excessive muscle hypertrophy. A high intensity sport like field hockey that involves an enormous amount of sprinting off the mark, sudden stopping and changing direction over an extended time may produce tibial compartment syndrome.

Compartment syndrome is a potentially serious condition because, if the blood flow through the muscles does not resume within a short period of time, the affected muscles and nerves can die. If you do suffer intense cramping pain of the lower leg during exercise and, if there is no relief within minutes of ceasing activity, consult an emergency doctor immediately and do not tolerate any waiting about - treat it as an emergency until there is medical evidence to the contrary.

Prevention is always best

Make all of your training slightly incremental over several months and include speed work at least once a week so that your muscles can gradually adapt, rather than being slammed by the unexpected.

If you are going into a new phase, such as hill work, make the transition over a week or two, rather than in just a single session or two.

Schedule recovery days and weeks in your training schedule rahter than train intensely every day.

Take a few extra days off if you have excessively sore muscles following a work out.

Be diligent with ensuring a nutrient rich diet, including a rich intake of magnesium. It is advisable to take up to 800mg of supplementary magnesium per day for up to three months and then continue with half that amount indefinitely.

Ensure that you have strong and flexible hips and a strong low back so that the hips and upper legs are used as your prime running muscles - if they are weak and tight, you will be forced to make excessive use of your lower leg muscles when running.

Even if your feet are perfect, do exercises for preventing pronating feet. While your feet may look perfect, this may not be the case 10-15km into a run as fatigue sets in.

Get a regular deep tissue massage of the calf muscles to keep them and the sheaths that encase them soft and pliable. If you are in Wellington I can do this for you.

If your calf muscles begin to seize up during intense exercise:

Stop running or whatever it is you are doing.

Lie down and raise your legs just a little with something comfortable such as a soft kit bag - not too high and do not compress the back of the knees

Have somebody gently massage the lower legs for several minutes, pushing the blood towards the heart.

Drink if dehydrated.

Have in your kit bag some Cramp Buster capsules. These contain a mix of magnesium and potassium. Break two capsules open, dissolve in water and drink the lot. This may help relieve the spasm. Take plenty of vitamin C to help offset the free radical damage over the next few days.

Consult a doctor immediately if significant relief does not happen within about 15-20 minutes.

Continue to have regular leg massages.

Gradually resume running using the walk-run strategy and stay close to home.

How one long distance runner found his way

Kevin writes:
Went for a 3hr easy run today, and I feel good.

I began running seven years ago, with a history of hunting, tramping, and working out doors, I thought I would be fit enough to adjust. I remember watching runners doing the Kepler Challenge, and I felt I was getting to old to start at the bottom, so I set my sites high, and decided to do the Kepler the following year. Six months out from race day, I put on my old sneakers, and at a steady pace went for my first run, I arrived back home with blisters on my feet, and for the next week I could hardly walk. After I recovered I bought myself a pair of running shoes, and set off again with my own training programme, throughout that six months, I had lots of injuries, groin, shin splints, twisted ankles, sore muscles, you name it. On race day I made it around, but only just, and I kept saying repeatedly, I would never do this again. But after I learned to walk again, and my body got back to normal, and being a slow learner, I thought I would have another go.

Looking on the net for some sort of training program, I decided on a seven-day on, and two days off, which I ended up with more injuries, frustration, and stress. I did four more Keplers, and then I took a year off, to let my body heal completely. While looking up the Rotorua marathon on the net, I came across Gary’s training programme, and this is where things started to change for me. I rang Gary, and he put me on to some supplements, and we talked about a training program, which involved three long runs and one short fast run per week, it has made a big difference, I used to think recovery was a good nights sleep, now I only run every other day, I feel so much fresher, and I haven't had any injuries. It is much more enjoyable.

I would say to anyone who is thinking of taking up any sport, or just wants to feel better, give Gary a call, don’t be like me, and do it the hard way, start off right. Thank you so much Lorraine, for taking the time to answer my questions, you have been a big help, I shall change my ways and heed your advise, It has been so neat to have two professionals to work with. Thank you.

How to train for three half marathons and one marathon per year

Dear Gary
I have just completed my 7th Rotorua Marathon and would like some training suggestions.

I am 65 years old and run 3 ½ marathons and 1 marathon each year – the ½ ‘s to keep me fit for the Rotorua Marathon.

I have heard people say that they only do 1 long run per week but my training schedule says 2 long runs per week (I have attached my marathon and ½ marathon training schedules). Do you think that I may be over-training? You will see from the schedules that I run in km’s not “time” as I usually run between 7 and 7 ½ min km and if I run by time I do not run enough km.

I would also like some advice on the time between my runs. I run the Cathay Pacific ½ in February each year, then the Rotorua full in April/May, the Taupo ½ in August (training starts now) and the Auckland ½ in October/November. Most of these training schedules overlap each other and I was wondering if after finishing 1 race, I should go right back to the beginning of the training for the next race? If not, what do I do until it is time to start full training again?I have heard that after one race you should start where you finished off the last – is that correct? I look forward to hearing from you.
Kind regards Carol
_______________________
Gary Moller comments:
Carol, I think you are right to be doing one long run per week and one shorter long run as well. Just one long run per week increases the possibility that this single run will be too long and exhausting and compromise your final potential fitness.

I do not like rigid schedules. Have a basic structure to your week, month and year and run according to how you feel. Every run should be different over varying terrain and courses. Run by time and how you feel rather than rigid distance. So, this Sunday you might run for about 2 hours over trails. Next week you might do 2.5hrs around the flat coastal road. If you find yourself in a running rut - get out of it. Run free!

You could even add a 3rd long run during the endurance buildup of each training phase. Other than one fast short run of about 5km, you could cut out all the other runs to ensure that you recover sufficiently between training sessions. With age your need for longer recovery between workouts and exhausting races increases, so ensure there is adequate recovery for your stage in life.

Following an exhausting marathon, it pays to have a complete rest with only gentle exercise and stretches and concentrate on a full recovery before resuming a futher buildup over the best part of 3 months to another peak, starting at a level well below where you finished the previous buildup. If the half marathon is not too physically wasting, you do not have to go right back to scratch, instead starting back a little below where you peaked with a further 8 week buildup to your next event.

As you get older, speed training is more important - not less. Rather than just doing 1/2 and full marathons which are a grind on joints and muscles and slow you down, why not go run cross country and 5km road races most weekends? Do them for fun - run some hard and others easy depending on how you feel on the day. Enter Masters Games that are held around the country in places like Hamilton, Wanganui and Dunedin and world-wide and do the 400m and 800m. these are great social occasions and the short events exhilarate without causing excessive wear and tear on the body. These short races will give you the pace and strength to run your longer marathons and half marathons faster and more efficiently and with less distress.

Take a look at my Super Smoothie Recipe and have these daily to aid recovery. You would also be advised to take daily glucosamine and chondroitin to ensure that your joints can handle the daily wear and tear of the running that you are doing.

Shin pain and only a week to go before the marathon!

Hi Gary
I have been training to do the Rotorua marathon and trying to stay with a
basic programme ie not an advanced runner.
Last Sunday I ran 26 Km and experienced pain in the shin area (both front
and rear) of my right leg. I have not run since but have had a leg massage
which eased the stiffness and reduced the pain.
I have done a fair amount of training and wish to do Rotorua, is there
anything you can suggest I do at this late stage to overcome this setback ?
Thanks for your help,
"A"
_______________________________________
Gary Moller comments:
No need to panic: Your body is telling you it is in need of a rest. You have done your training and it is time to freshen up for the marathon.

First of all, take as many days off running as is necessary to be able to run freely again. All runs from now must be close to home so that you can cut any short if there is an increase in calf pain. Be careful of long out and back courses because the law of nature dictates that you will seize up at the furthest and most remote point!

While the initial couple of jogs may be on grass, you should continue to run on pavement since the marathon is on pavement. All runs must be easy, not exhausting and cause no residual strain on the legs. The work has been done - ok!

Do an easy jog early in the am partly because you need to be used to being up and active in the morning in preparation for running the marathon. The early jog is also your opportunity to carefully test the leg before doing anything substantial later on in the day. If the leg is niggling, then rest up.Always run tall. As one tires, the knees and hips bend and the body gets lower and lower to the ground. This is an enormous strain on the legs, including the calf and ankle areas.

Stretch the calves, thighs, hips and hammys. Do so once daily. Best in the evening after a log hot bath when you can take your time and be really thorough. Strong flexible hips allow better use of the big butt muscles when running, thus taking stress off the smaller calf muscles that are further from the heart and therefore less well supplied with blood.

Do not over stretch the calf muscles before the marathon start! Just do a few quick and gentle stretches and then use the first 10km to warm into the race.

Have another person thoroughly massage both legs once daily, concentrating on any tender spots. Any massage within 3 days of the marathon should be gentle.

Begin a course of magnesium and B vitamin supplementation and continue up to the day of the marathon. Magnesium and B vitamins help relax muscles and promote circulation through them and improves strength (If you are deficient). I would also add a glutamine supplement to your daily regime, including on race day. Glutamine is the muscle amino acid that is most damaged and depleted during extreme exercise like happened during your past big training run. Adequate glutamine intake may reduce muscle soreness, speed recovery and improve endurance. Fish oil with vitamin E may improve circulation.

When you are running Rotorua, bear in mind that it is a 42km circle and you could end up running the whole way on a shoulder camber which is a huge strain on the legs and even the lower back. Vary which side of the road you are on during the sections where the roadd is closed. The best place to run may be the middle of the road. When you are running on the side, pick the flattest spots, including the gravel edging, but be carefull of large stones and pot holes!

Running a marathon: How to prevent chafing callouses and blisters

Chafing callouses and blisters are synonymous with the word “marathon”. Areas most affected are the soles of the feet, the sides and insides of the toes, back of the heel, inner thigh, groin, armpits and the nipples.

Any material that slides and rubs be it shoes, socks, shorts or a singlet will eventually rub the skin raw, as will any skin that rubs on skin. Wet skin or material; be that caused from sweating, plashing water on the body or from rain will accelerate the rate of damage.

Thickened hard skin, in the form of callouses is the body’s protective mechanism against repetitive rubbing and pressure and is typically seen on the side of the feet toes and back of the heels. Unfortunately, callouses are prone to further rubbing and consequent irritation because of their prominence relative to surrounding healthy skin.

Prevention of damage to skin consists of several measures, depending on the problem. These centre mainly about reducing rubbing and irritation by careful selection of clothing, socks and shoes, ensuring proper fitting of shoes and protecting vulnerable areas like the groin and the nipples.

• The first thing to do is to ensure that your running shoes are the correct size, both in length and width. Get your shoes properly fitted by the shoe store. Be aware that one foot may be larger than the other. Wear the type of sports socks that you intend to run in when you are selecting a new pair of shoes.
  
• Socks should be a good quality sports sock that wicks away excess moisture, provides some cushioning, is the right size and is resistant to bunching up and crinkling.
  
• Ensure that running shoes are flexible at the mid sole. If they are not, rubbing pressure will be placed on the heel regions of the feet.
  
• Do your main runs in your old shoes while you take a week or two to run in your new pair. Always have two or three different pairs of running shoes that you alternate now and then.
• Keep your old shoes that should still in good condition, in the car boot on race day just in case you misplace your new ones.
  
• Fit a pair of Formthotics Active inner soles (Available from www.myotec.co.nz). Formthotics Active soles are heat moulded to the shape of your foot. This can be one of the most effective measures you can take to prevent callouses and blisters because your foot is held snugly in the shoe, reducing slipping and sliding about.
  
• If you have weak feet, the feet will tend to collapse and spread inside the shoe as muscles tire. If you think this is happening, fit Formthotics Active inner soles and you must do the foot exercises described earlier in this book.
  
• If you have thick calloused skin, sand paper or very carefully cut off the excess thick dead skin. If you are going to do this, do so a month before the marathon and not the day before!
  
• Properly lace the shoes. The most important part of lacing is to ensure that the upper laces by the ankle are pulled firm, otherwise the foot may slide forwards when running downhill, slamming the toes into the front of the shoe. Furthermore, the shoe may lift at the heel when running uphill, rubbing the back of the heel. This can be a real problem if you purchased shoes that are of limited forefoot flexibility.
  
• If the forefoot is laced too tight, you may suffer numbness and burning of the sole of the foot, especially if you have thick sports socks, so take care with your lacing.
  
• When you run, consciously think of relaxing the toes as you push off. Some people have a bad habit of aggressively clawing the toes hard into the sole of the shoe.
  
• Use liberal petroleum jelly for underarms, groin and any other areas that may rub.
  
  
  
• I recommend Chafe-Ease which is more effective and much more pleasant than petroleum jelly. Chafe-Ease contains various beneficial ingredients including antiseptic tea tree oil (Chafe-Ease is available from www.myotec.co.nz).
  
• I would advise caution about applying any kind of lubricant to the feet that may inadvertently cause slippage within the shoes while running.
  
• If your inner thighs rub, experiment with thigh length lycra underwear that fits snugly against your groin and thigh with your usual running shorts on top. This causes fabric to rub on fabric, rather than fabric on skin or skin on skin.
  
• Wear a quality sports bra and make sure that you have put it to the test in training, especially to see if it chafes when damp.
  
• Tops and singlets should be of a soft fabric without pronounced seams. Tags and labels may be removed to prevent irritating rubbing.
  
• Avoid tops that are tight across the back of the neck. The armpit area should be low cut.
  
• For those wearing only singlets or shirts, band-aids placed over the nipples will save a lot of pain and even some blood!
  
• Trim your toenails regularly with the last trimming being no less than a week before the race.

Happy running folks!

I get an upset stomach when running on sports energy gels

Hi gary
I am training for the rotorua marathon, my first one.
About a month ago I started using leppin squezzy sachets during training. I definitely benefit from this product with noticeable energy increase, the problem I have is that about half the runs that I use leppins on I end up with a nasty upset stomach during and after running, resulting in an extended period of time on the toilet at the end of a run.
I have followed your advice by not eating within 2 hours of training and also followed the leppin products directions accurately when taking them.
Have you heard of anybody else with a similar problem, or do you have any suggestions for me.
Thanks in advance
By the way I really have enjoyed using your e-book training for a marathon document. Thanks heaps.

"N"

_____________________________________

Gary Moller comments:

I have been aware of this problem for quite some time with the first instances that came to my attention being among 24 hour enduro athletes. Any form of the runs when doing these kinds of activities can be disastrous to say the least - and inconvenient and embarrassing.

I am not personally a fan of the squeezie gels because they are essentially concentrated corn syrup with no nutritional value other than a quick shot of carbohydrate and little else. If you had time to follow my training and dietary guidelines about how to become more efficient at using your fat stores while conserving your precious internal carhohydrate stores, then your need to rely on external sources, including squeezies would be less. You will find this advice in the Training for a Marathon and Training for a Mountain Bike Race e-pubs.

If you are going to use squeezies, I recommend that you either take lots of water with them (Never straight!), or simply disslove the contents in a bottle of water and drink the flavoured result. I have tried them this way and there has been no problem.

Whatever drinking and energy augmentation strategy you decide to employ, please ensure that you have practiced it thoroughly during training!

Simple solutions to injury and training problems

"Hi Gary, just a quick note to let you know how I have got on with the formthotics I got from you. Myself and a friend had planned a 3.5hour run for last night. I was a bit sceptical before the run about how I would go with blisters etc. However with new shoes a full size smaller than previous pairs, the formthotics from you and new thin running socks my feet were great, no problems at all which is amazing and a first - I am so relieved. Having come through that run with nothing other than tired legs I am going to commit myself to the Rotorua marathon. Thanks for you advice, I might have spent a small fortune lately but to run for over 3 hours and not even a hint of sore feet is well worth the $$ for me."

Gary Moller comments:This keen female runner and cyclist in training for a marathon was suffering badly from a number of foot problems for which there seemed to be no easy solutions. Her prospects of making the start line for the Rotorua Marathon in good condition were diminishing by the day. As you can gather she is now a very satisfied customer.

As is often the case with most injuries of non-violent causation, the solutions can be remarkably simple and almost always of the "self-help" kind. Seldom, if ever, does a drug, injection, scalpel or expensive orthotic resolve the problem. Most often the solutions lie in a person's training structure, their coach, doing corrective exercises, small adjustments to their equipment and even just changing one's shoes, socks and inner soles!

If you have injury or training issues that bother you, please do not hesitate to contact me and I will do my best to assist with finding a lasting solution.

Please help - I want to run a marathon!

"Dear Gary,
I am a 27 year old male who is currently living in XXX. I am desperate to run a marathon and have never done any excessive long distance running before. I find it hard to motivate myself to run, even though I am a keen sportsman. Last year I trained for a half marathon in XXX, however I got shin splints and could not attend. I was running around 12km a day when this happened. I am in a state of unrest as my fitness is poor and I am putting on weight. I eat rather healthy but tend to drink with mates on the weekend.

I was wondering if you could give me some motivational goals and techniques to encourage me to achieve my ultimate goal of a marathon. Would the Rotorua Marathon be out of the question and would I need to set a target for a future date?"
__________________________________
Gary Moller responds:
First of all, it is far too late to prepare for this year's Rotorua Marathon but not too late to start focusing on 2008. Make that your long term goal.

I find that the best way to get really fit and hardened for running an event like a marathon is to commit to a whole variety of lesser events that are no more than about a month or two away. Right now New Zealand is awash with mountain runs, 5 and 10km fun and charity runs and even events like the Oxfam 24 hour 100km wlk/run. There are also duathlons that anybody can do and these are often held in exotic places. For example, I am doing the 10 km run section of the Mt Holdsworth mountain duathlon this weekend while a mate does the cycle sections.

Events that grab my imagination are now getting promoted on this website and in various e-pubs, so keep an eye out for these. You can also find events by going to the various sports websites that are listed to the left of this article.

Frequently entering these events keeps you focused and motivates like nothing nothing else. They are not so punishing as to leave you injured and otherwise overly wasted.

You do not need to train hard daily. I would never run 10km every day nowadays because the fatigue and injury risk are excessive. It is much better to do three longer, steady runs per week with relative rest in between and to do an extra session preferably in the form of a shortish race that does not completely waste you. Please read this training guide which has just been substantially updated.

Shin splints hint that you have been doing too much running too soon and probably without sufficient in the way of recovery days. You probably have pronating feet. Please read this e-pub and do the exercises diligently.

If you start doing this right now you will find that your fitness steadily improves and you will be excited and motivated by each event as it looms on the horizon

Perhaps you can interest your drinking buddies in entering a few adventure races!

Here's a mountain duathlon worth doing

If you are training up for an event like a marathon or just wanting to get really fit, a good strategy is to do a variety of challenging events that:

• Makes training varied and interesting,
• Gives you a really good incentive to get out and do the training,
• Makes life an exciting challenge,
• Gets you into the great outdoors and:
• If you get injured or fall ill the day before the big event of the season, all is not lost - you had a damn good time getting there!

Wairarapa Multisports Club in conjunction with the Masterton Tramping Club presents the 20th Annual Wairarapa Mountain Duathlon Sunday 4th March, 2007 10.00am Start from Clareville Showgrounds.



The race consists of a bike to the base of the mountain and then a steady 10km out and back run and then cycle to the finish. There is a short course option. Although I am pretty good on a bike, I am teaming up with a mate who is doing the cycling and I will concentrate on the run. Great fun, great training and great country-side!

How to prevent muscle cramp during an event like the Oxfam trailwalker 100km

"Dear Gary,
I have entered with a team into the Oxfam 100km trailwalker this April. I have suffered really bad muscle cramps in the past when doing long runs. Do you have any advice about diet and supplements during training to prevent this happening again?
Thanks"
Anon.
_________________________________
Gary Moller comments:
I have had several enquiries like this one for advice from walkers and runners who have entered the Oxfam Trailwalker 100km April 14-15, 2007). The challenge of the Trailwalker is to complete 100kms in 36 hours as a team of four and raise funds to help some of the world's poorest people.

Whether you intend to walk or run the Oxfam Trailwalker 100km, it’s a gruelling challenge and the odds are that you and your team mates are going to suffer cramping of some kind. So, let’s concentrate this article on what you can do with diet and training to avoid being hampered by cramp during the event. Train your ability to use fat stores When doing an event like the Oxfam Trailwalker, you have near limitless supplies of body fat for energy; but very limited internal supplies of your other source of energy: glycogen. When your glycogen runs low, as it will no matter how you get from A to B with 100km between, you must rely increasingly upon your fat stores for the energy to keep going. However; this is not easy if you are a typical Kiwi who is never further than several metres from a food source. Not being used to digging deep into your fat stores during intense physical exercise will result in only one thing: dead in the water exhaustion and muscle cramps. You need to train your body to operate efficiently using its fat stores.

This means having your last meal about two hours before exercise and doing your longest training runs/walks of the week on water only. You should be steadily building up to being able to trot comfortably for about three hours once a week, or to walk at a steady clip for about four hours.

It is important to cut the junk carbohydrates out of your daily diet - sugar, white flour, corn syrup and so on and replace these with whole food sources like wholemeal bread, oats, Kumara, taro, yams and spuds. Whole foods sourced carbohydrates are digested more slowly, they contain more nutrients and cause less stress on metabolic regulators like the pancreas.
Consuming sweets, gels and sugary drinks while you are exercising will not allow your body to learn how to burn fat efficiently. My free e-book "Training for a Marathon" has more information about training endurance capacity (download from http://www.healthandlifestyle.co.nz/).

You may initially get intense carbohydrate cravings during your long training sessions. However, if you stick at it you will be delighted with the results: The cravings will diminish and you can maintain a steady clip for much longer. I have found that this takes at least three months to really kick in, so start now. Build your body's mineral stores while you still have time Barely a single modern person's diet is adequate in minerals. Our depleted agricultural soils and limited range of cultivated crops sees to that, as does our general aversion to eating organs like the liver and making mineral rich broths from beef bones. Magnesium and calcium are critical for health, including muscle function. It can take several months, if not a year or so of supplementation to build a depleted body's stores in muscles, bones and organs like the liver. Rich body stores of minerals are your defence against muscle cramps during events like the Oxfam Trailwalker. During the remaining weeks of your preparation I recommend that you take two tablets of Calcium Complete and two capsules of Magnesium Complete per day, spread over the day and with food.

Eat organ meats like liver and kidney and make beef bone soups that have the bones well and truly simmered to release the bone minerals. Eat your leafy vegetables. Take extra B vitamins, extra antioxidants and glutamine and boost vitamin D

Minerals and the B group of vitamins work together to keep muscles, nerves (and brain) working, so you need extra B vitamins on a daily basis when doing all of the training you must do in preparation for walking or trotting 100km. Take two Super B tablets per day with food.

Vitamin D is like a mineral magnet and without high levels in your body, your ability to uptake and use minerals like magnesium and calcium is seriously compromised (This is why sunlight deprivation causes disease like rickets, osteoporosis and muscles weakness). Its importance for health is frequently overlooked possibly because vitamin D is free and does not require a prescription.

You can also take additional antioxidants into your body to keep muscles resistant to damage by taking a daily antioxidant supplement. However, your main source of antioxidants is bright coloured fruit and veggies including berries. Dark berries like blueberries and black currant also provide some protection from sunburn which is important at this time of year. The amino acid Glutamine aids muscle repair and recovery. It is best taken before and after exercise.

Note: You can order the supplements referred to in this article from http://www.myotec.co.nz/ or you can find similar products from your local natural health store.

Here's a couple of running events to challenge you!

If you have been following my advice about training for events like the Rotorua Marathon or the Karapoti Classic, you will know that I encourage you to enter various buildup events that keep you focussed on training and also to help develop that high-end performance that can only come through competition. Whether you are out to win, or just to finish, you will benefit enormously by entering other events that challenge mind and stamina during your preparations.

What better to enter than events that get you into really spectacular parts of New Zealand!

Well here are two events that are just ideal for the fitness fanatic and the timing could not be better: the Mt Lowry and Mt Lyford mountain runs. Go here right now to learn more, otherwise read on....

Mt Lowry overlooks Eastbourne and is 12.5km of scenic hills that will have you blowing. Mind you, you don't have to race these events: Plenty of people enter just to participate, walking the distance and soaking up the views and the atmosphere. The Mt Lowrie event is on 25th February, giving you just enough time to prepare. Here is the link to the Mt Lowry page

The Mt Lyford race, overlooking the Kaikouras, is a scenic and stamina blowout for sure. The main event is 17.5km with a 1282m climb; but there is the option of a 5km version and even one for th kids. That's on 11th March which means you have plenty of time to train up for it. Here is the link to the Mt Lyford race

I have just entered the Mt Lowry race and so has my partner, Alofa; although she does not know this yet. Hmmm - just a couple of weeks to get running fit - now that is a challenge!