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How to run Gold Coast

Often in life the most difficult aspect of any task is just having the courage to start. Beginning training for a race at the Gold Coast Airport Marathon is no different. Whether you are a beginner or a full-time runner, it can be a very daunting prospect.

That’s why we are here to help. We have put together these seven simple steps to help you kick-start your training and assist you to reach your Gold Coast Airport Marathon event finish line.

Step One: Enter the event early

Enter the 2017 Gold Coast Airport Marathon today

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Gold Coast Airport Marathon advocate, physiotherapist, author and POGO founder Brad Beer believes there is something powerful about taking the step of officially entering the event and paying money a significant time frame in advance.

“There seems to be an indescribable ‘pull’ or certain magnetic energy that draws the best out of your preparation when you have made a solid commitment by officially registering for the Gold Coast Airport Marathon. This magnetic energy will work in your favour when you have the inevitable tough days in training when you are fatigued, sore, or just generally lack-lustre in your approach.

The psychology is very different when a concrete commitment has not been made. The energy of an uncommitted debut marathoner is very different to the marathoner who has paid their entry. So don’t wait, enter the event right now, if nothing else you will enjoy the early bird entry fees!”

Enter

Step Two: Set your goal

Fail to plan, plan to fail

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If you fail to plan, you plan to fail, and this is particularly true when it comes to achieving your sporting potential. GCAM17 entries are now open and it’s the perfect time to consider some tips and tools that can help you achieve your performance goals. A tip for achieving your goals is to make them specific, measurable, achievable, relevant and time-bound (SMART). Write your goal down and stick it on the fridge, on the noticeboard at work and show a friend. Once you do these things your goal will become real and you will be accountable to it. It will provide you with a daily reminder to keep your motivation high.

Apply the SMART principle

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Specific: What exactly are you trying to do? e.g. I want to complete the Southern Cross University 10km Run in 50 minutes.

Measurable: How will you know when you’re done? e.g. Once I have reduced my time by five minutes.

Achievable: Is it feasible? e.g. I know I am not in top form yet, so five minutes is definitely achievable with some work.

Relevant: Is this in line with your desired outcome? e.g. I want to get fit and be healthy.

Time-Bound: What is a realistic timeframe? e.g. I should be able to achieve this goal within six months.

Read training for a marathon with Endura

Step Three: Look good, feel good

Get kitted out

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Purchase running attire that you feel comfortable and confident running in. Don’t forget to add a bit of flare, colour and fun to your outfit because when you look good, you feel good too. We recommend checking out the ASICS online catalogue for all your running needs.

ASICS is at the forefront of the world performance sports market as undisputedly the leading running shoe brand for enthusiasts and professional athletes alike. Whether at professional sporting events, the Olympics or an everyday run around a park, ASICS is the runner’s choice, providing comfort, support and a superior ride.

Browse asics.com.au

Choose your kicks

Fit

If comfort equals performance then a well-fitting shoe is of paramount importance. A shoe that fits snuggly around rearfoot will prevent the heel from slipping in and out of the shoe with each stride, thus reducing the likelihood of blisters. It is also important to ensure the upper of the shoe does not rub or irritate the front of the foot. Some footwear companies have softer stretchier fabrics in areas of high shoe buckling to reduce friction on the top of the foot. To avoid injuries to the toes make sure there is a thumbnails’ distance between the end of the shoe and the end of your longest toe.

Support

The amount of support ideal for you will depend on your basic foot type. Someone with a flat foot or a foot that rolls in during running will require more support than someone with a neutral or high arch. If you need more support, look for shoes with a high density post located on the inside portion of the midsole and a firm plastic shank under the midfoot of the shoe. These will help guide your foot into a more neutral motion during running.

Understanding your pronation is key to finding the correct shoe that will get you across the line injury free. In early June, ASICS is opening a flagship store in Brisbane that offers Foot ID analysis. To book a complimentary appointment and learn more about Foot ID, click here

Cushion

It is very important to run in a shoe with the correct amount of cushioning as too much cushioning can be as damaging as too little. If you have a high arch and walk more on the outsides of your feet, you will need more cushioning to assist with the dispersion of the impact forces associated with running. If you have a flat foot, a supportive shoe that is a little firmer under the foot will result in healthier feet and a better performance.

Step Four: Start training

MY ASICS

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Start training with MY ASICS and create a personalised training plan for the Gold Coast Airport Marathon. MY ASICS plans adapt to your goals and abilities as you run, and automatically adjust your schedule if you miss a day.

MY ASICS supports a variety of smartphones and wearable devices so that you can create a training plan and track your progress in the way that works best for you.

Train with MY ASICS

Pat Carroll Online and Onland

Pat Carroll

Four-time winner of the Gold Coast Airport Marathon and event ambassador Pat Carroll can set you a personalised training program for the Gold Coast Airport Marathon. Pat can be contactable throughout your Southern Cross University 10km Run, ASICS Half Marathon or Gold Coast Airport Marathon campaign. Feel free to contact Pat, free of charge, on 0403 176 672 if you’re unsure which Gold Coast Airport Marathon event will suit you or whether your goal is achievable.

Special Offer: Sign up today with less than 12 weeks until race weekend, start training now and only pay the 8 week fee.

Train with Pat

Zespri Junior Dash Training Diaries

Train towards good times in the Zespri 2km Junior Dash and Zespri 4km Junior Dash using our 10 week training diaries created by 2000 Gold Coast Airport Marathon winner Sam Hughes.

Download 2km Training Diary

Download 4km Training Diary

Training articles

Prepare for good times by reading our training articles featuring guest contributors including Gold Coast physio Brad Beer, past winner Lara Tamsett and our ambassadors.

View training articles

Facebook Live Q & A Sessions

In the lead up to the 2017 Gold Coast Airport Marathon we will be offering our Facebook followers the opportunity to ask our ambassadors and other guests your training questions via Facebook Live. View previous sessions:

27 March: SCU Bachelor of Podiatry Course Coordinator Dr Paul Butterworth & Edward McGlynn

16 March 2017: Steve Moneghetti

16 February 2017: Brad Beer

12 January 2017: Pat Carroll, Part I

12 January 2017: Pat Carroll, Part II

13 April 2016: Brad Beer

Endura Sports Nutrtion Training Articles

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Endura Sports Nutrition is the official supplier of on course hydration for the Gold Coast Airport Marathon and they have dozens of fantastic articles related to training and on-course hydration to assist you. Learn more about:

Read more popular training tips

Step Five: Warm up & cool down

Warm Up

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A proper warm up is very important to maximise performance and enhance recovery and you should view it as an integral part of your training sessions and races.

Jogging: The warm up should begin with 5-10 minutes of cardiovascular activity to raise your core body temperature, increase your heart rate and get the blood flowing to the working muscles.

Dynamic exercises: Activities such as leg swings, arm swings, sideways and backwards running, skipping, body weight squats, lunge walks and calf walks are all good ways to limber up and reduce stiffness in a more dynamic fashion.

Technique drills: Technique drills such as high knees and butt kicks help to improve your neuromuscular co-ordination, ankle/knee/hip strength, balance and body awareness.

Run throughs: Aim to complete 3-6 runs over about 50m as a final preparation for the session proper or race beginning. Focus on your form (tall, strong, relaxed and smooth).

Cool Down

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The cool down will promote the removal of metabolites, such as lactate, produced during exercise and can reduce the muscle soreness often experienced 24-72 hours after a hard session or race.

Active: An active cool down comprising 5-10 minutes of walking/jogging is important to bring your heart rate back down gradually.

Static stretching: Static stretching is more appropriate during the cool down due to its relaxation effect on the muscles. It will also enhance flexibility and range of movement. Aim to hold each stretch for 10-20 seconds.

Step Six: Hydration & Nutrition

Hydration – Water

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Correct fluid intake during and after your endurance training sessions and race is critical. Dehydration is a common problem for runners as it can affect your physical and mental performance, increase cardiovascular strain and decrease heat tolerance. The International Marathon Medical Directors Association (IMMDA) state:

  • Runners should drink approximately 400 – 800ml per hour depending on your weight, environmental conditions and speed
  • You should record your body weight before and after as many training runs as you can. You should lose no more than 1-3% of your pre-run weight.
  • One litre of sweat is approximately equal to 1kg of weight loss
  • Check your urine during the day to monitor your hydration status

Hydration – Electrolytes

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In addition to water replacements you also need to replace the electrolytes you lose through sweat such as magnesium, calcium, potassium and sodium. Endura Sports Nutrition state:

    • Every hour of exercise depletes water, electrolytes and glycogen stores, ultimately affecting performance and stamina
    • The fastest way to top up on vital carbohydrates and essential electrolytes is with a rehydration formula such as lemon and lime Endura Rehydration Performance Fuel supplied on course at numerous refreshment stations
    • Drink one to two doses of Endura Rehydration Formula 30 minutes before exercise and one dose during each hour of exercise
    • From around the three hour mark in the Gold Coast Airport Marathon you will need advanced glycogen support such as Endura Sports Energy Gels which are easy-to-digest and provide an immediate and slow release of carbohydrates
    • It is important to train with what you will use on race day to ensure that it works best for you
    • Isotonic, hypotonic and hypertonic doses for different conditions are listed on the Endura Rehydration label

Read training for a marathon with Endura

Nutrition – During Training

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  • Eat foods high in B vitamins and magnesium such as nuts, seeds and green leafy vegetables
  • Increase your protein and carbohydrate intake with a variety of foods including eggs, chicken, lean meat, whole grains and brown rice
  • Perfect your pre-race nutrition intake during training. Know what works for you to maximise performance and avoid fatigue or gut trouble on the day

Nutrition – Carbo-Loading

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Carbohydrates are fuel. If you eat a bowl of pasta, carbohydrate from the food is delivered to the muscle and is stored as glycogen which is used as energy to create muscular contraction, which creates your body’s movement, strength and speed. ‘Carb-loading’ is filling your muscles to their limits with glycogen in preparation for your event

Nutrition – Things to Remember

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  • ‘Carb load’ 24 – 48 hours prior to your race
  • Make room for additional carbohydrates by decreasing excess fats and protein
  • Attempt carb loading in training to help maximise performance on race day
  • Many carbohydrate foods already contain protein
  • If you see the scales climb a couple of kilos during carb-loading, you have probably done a good job
  • Eat low fat and low fibre carbohydrate foods such as yoghurt, peeled fruit, white bread and potatoes     

Step Seven: Get to know the Gold Coast Airport Marathon

Course Overview

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Standing on the Gold Coast Airport Marathon start line is one of the most exciting and daunting experiences you’ll ever encounter. The positive yet nervous energy emitting from more than 5,000 marathoners builds an unforgettable atmosphere that is completely unique to this race.

Read more

Suburbs of the Gold Coast

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The eight races of the Gold Coast Airport Marathon cover an extraordinary amount of one of the most beautiful cities in Australia. From the southern turn in the Gold Coast Airport Marathon located in Burleigh Heads to the northern turn in the ASICS Half Marathon located at Paradise Point, a runner can almost see it all.

Read more

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