Astrid Fleri Soler

The route for the February 23 Vodafone 2014 Malta Marathon and Half Marathon once again marks a few changes.

The alterations have been effected to reduce traffic congestion and to minimise the inconvenience that may be caused to motorists.

The routes will be manned by over 200 police and wardens to help deviate and control traffic and ensure that the roads are safe for the runners and walkers.

The full marathon sees a reduction in the distances run in Attard and to a lesser extent also at Ta’ Qali.

As for the half marathon the distance in Rabat has been reduced as the race will not go through Dingli as in the past but instead will start towards the Roman Villa before heading to the Mtarfa bypass.

Also, the half marathon will not be passing through Ta’ Qali but runners will go straight for the Rabat road before heading to Attard.

That way the half marathon will be out of Rabat earlier and the changes will also see both races leaving Attard earlier.

The distance taken off has been added through a tour round the Mrieħel industrial estate before getting on to the by-pass.

To see the route map go to http://www. maltamarathon.com/marathon_route_description_route_map.htm.

The routes are mainly downhill, starting from an elevation of 200 metres and finishing at sea level.

So, is uphill training necessary for such an event?

Awareness brings to mind the fact that most runners, particularly beginners, are somewhat intimidated by hills and during their training runs prefer to stick to easier and flatter roads.

However, the benefits of hill sessions are great.

Apart from the fact that as the heart rate increases, you burn more calories, the most important factor is that it ultimately builds overall strength. The legs are forced to work harder and your arms are being used to push you up the hill.

This will, in turn, enhance your finishing time, coordination and better endurance on a flat surface.

Hills can either be practised on your daily runs or in conjunction with threshold training.

May I remind you that running at a faster pace twice a week is a requisite to improve your performance.

Admittedly, and characteristically speaking, challenges always sparked my motivation.

I remember in my initial days when out on my runs, I simply used to race every hill I encountered.

On one of my track sessions, I discussed this matter with my coach John Walsh... and his comment was ‘and what is your heart rate when you are dashing up those hills?’

Most runners tend to force their body to keep the same pace when going up a hill, whether racing or on their long runs.

“Control your pace and stick to your heart rate monitor,” was the coach’s wise advice.

This meant that if on my easy jogs I was running at a 140 heart beat, then I had to maintain more or less the same rhythm throughout, whether going up, down or on a flat course.

I must confess this was not easy. Until my body adjusted, it required patience and continuous monitoring but I can assure you the results thereafter were amazing.

Most runners do not wear a heart rate monitor, so how can they go about it?

Mainly, as you begin your ascent, just slow down pace and lift your posture.

Train yourself to remain upright. Leaning too far over can decrease oxygen supply and can cause other physical ailments.

Above all, to retain a steady rhythm, take shorter strides and do not stretch your legs too much as this will only increase your heart rate.

Rest assured, that without overexerting itself, your body is still giving its maximum effort, the result being you will end up with less sore muscles and more ability to finish your run with ease.

On the other hand, as your fitness level dictates, a harder hill session (threshold), where your heart rate is allowed to rise even at its maximum without causing any damage takes approximately 10 to 40 minutes of hill repetitions.

Choose your hill carefully, and whether long and gradual, steep or short, it all depends on the intensity of your goal.

Start off by running uphill as fast as you can for at least two minutes, jog easily downhill and immediately start off again.

Keep it continuous. Try to do this exercise for at least 10 minutes but as you get fitter, gradually increase the duration of the hill climb to five minutes with longer repetitions.

For some people, running downhill can be just as disheartening as they tend to lose balance and stability. Simply focus on that stride. Taking quick but short strides will help you maintain control.

Your mental state dictates exactly how you challenge hills. A negative attitude is only draining and you will struggle from the start. Think positive and treat that hill as your friend. Be assured that intense hill session will give you rewards at the end.

Enjoy your running!