Do you want to get off the couch and get fit? Want to push yourself and really test your limits? We've got advice on how to look after your body and push it so it makes you proud.

By Dalia from KB Fitness

Ever thought about running a marathon, but had no idea where to start? Does the idea of pushing your body to the limit make you reach for the ice cream? Fitness expert Dalia, from KB Fitness, a martial arts school in Central London has loads of experience helping people to prepare for marathons. Here she offers you lovely ladies some tips on how to kick some serious marathon butt.

TRAINING FOR A MARATHON WITH KB FITNESS:

Marathon training includes both speed and endurance, particularly if you want to finish in good time.

Rest is of utmost importance, it gives your body time to recover before your next training day. A common mistake that people make is over training. Running is high impact, which can cause many injuries. Alternating your fitness regime will keep you fit, and reduce the risk of injury. For example, any exercise that increases your heart rate will benefit your marathon training. Providing you train hard, rest enough and treat any injuries along the way.

Weight training helps with muscular strength and endurance. The best form of weight training is to use light weights with high repetitions. Heavy weights build muscle mass and can slow you down.

At KB Fitness,  there are many students who partake in marathons. They find the high intensity cardio workout a fantastic help in maintaining their fitness, all over body conditioning and stretching, a fundamental part of injury prevention. The classes encourage light contact, where the aim is to punch, block and kick at speed rather than to hit hard. This type of training not only increases stamina and endurance, but also contributes to positive thinking and a good mental attitude. With a positive, focused mind, you're half way there.

The London marathon usually takes place in April, which means that training can be difficult. People generally don't like to train in a cold, dark and wet environment.

The best time to train is in the mornings or afternoons when possible. Evening training can be done indoors. As the KB students have discovered, you can have a great workout without having to go outside. 

Your body needs fuel to maintain endurance. Carbohydrates, fats and protein all work together to help keep you going. Carbohydrate drinks are useful, particularly from a week prior to the marathon.  

Before you go out and run, ensure you warm up and stretch. This will prevent injuries and help reach peak performance.

You will need to find a few varied routes that you like in your area. Make sure that they're suitable for your fitness levels. Try to have as many different routes and distances, with the aim of avoiding just going out for a run around the block. If you stick with the same route all the time, you'll become bored and your body will get used to it. Vary your routes and make a note f your times. It's useful to keep a log.

Keep safe, as you may need to get home if you get injured. Look for runs on roads that are safe, without unlevelled ground or holes.

Running on a flat surface, particularly with dry grass is good, as it generally has less impact on your joints.

Aim to build up your mileage each week, i.e. for a complete beginner, if you can only run 1 mile at a time, then aim for between five and ten miles per week.  Here are some tips on eating well.

Prior to the marathon, eat plenty of fruits/vegetable/whole grains to keep your immune system boosted. Try to increase your carbohydrate intake a couple days before the marathon too, but don't overdo it. The day before the marathon, keep away from foods you know will cause stomach upset. Drink water often and stay away from take away foods. Minimise caffeine and avoid foods that cause bloating, such as broccoli, cauliflower, cabbage, beans.

On the morning of the marathon, eat 2-4 hours before the race. Aim for a good portion of carbohydrate with minimal fat and a small amount of protein. Drink enough before the start of the marathon.

During the marathon, ensure you drink at least every fifteen minutes. Sports drinks are usually very beneficial in maintaining energy levels. Add water too, as it will prevent dehydration. Eat part of a sports bar every half hour, gels are good too.

After the marathon, drink plenty of water. Avoid alcohol and fizzy drinks. Eat a small meal of about 300-500 calories, including carbohydrate and protein. Try and eat within the first half hour after you finish the run.

KB Fitness offers high intensity cardio kickboxing classes, which are all held in a safe, fun and friendly environment. They also offer Kung Fu, yoga, pilates and core stability/strength classes. Venues are located all over Central London and include Tottenham Court Road, Warren Street, Euston, London Bridge, Chancery Lane, Baker Street and Piccadilly.

020 76810114