This guest post is by Tom Corson-Knowles of Authentic Health Coaching The Most Important Nutrition Tip for Runners Most runners understand some of the basics of nutrition - like loading up on carbohydrates before a big race or marathon to give you energy throughout the competition. The problem though is that most runners simply do not understand the damage that long-distance running and elite races can do to the body and how to prevent it. Yes, exercise is great for the body - it helps build stronger muscles, a stronger cardiovascular system, and can reduce your risk of obesity, cancer, heart disease and many other diseases. But there's also a huge downside to exercising, especially highly intense exercise routines like running marathons. That downside is called oxidative stress - and you must protect yourself or face the consequences! Oxidative Stress For Runners Oxidative stress is a natural byproduct of the human metabolism. Basically, you breathe oxygen and combine it with … [Read more...]
The 4 hour marathon is a respectable time. It may not mean much to an elite level marathoner (but should), but to someone else it is just as impressive as any world beating time. We're all working hard and want to improve, not just elite athletes. I have been involved in competitive sport since I was a teenager and have had, through an enormous amount of non-stop work, been able to compete and hold my own against some of the best runners in the world. What I don't hear enough elite athletes talking about is runners of a different, yet unique, athletic ability level, 4 hour marathon runners. Our media and culture respect and admire people who do anything at the elite level. Well guess what, other people deserve just as much respect, who are training at an elite level, at their level, and trying to do something those at the top can't understand, a 4 hour marathon time. There Are A Number Of Ways To Run A 4 Hour Marathon. A 4 Hour Marathon Takes Endurance You must train … [Read more...]
Well, I wouldn't necessarily call these instant tips for marathon success as this is a distance that can't be mastered overnight. I don't like the word 'can't' so am going a bit out of my comfort zone in writing that. I think the marathon would not be as unique of a distance as it is, if it was an event we all could master easily. I had to run a 2.40 and 2.51 marathon (and numerous other crash courses in learning how to race 26.2 miles) before I broke the 2.20.00 marathon barrier. What can be done is doing things in your training routine that will instantly make a difference in how you perform before you toe the line and while your executing the race itself. Instant Tips For Marathon Success #1. Believe in the Impossible. I don't care if you are a 5 hour marathoner dreaming to break 4 hours. You can do it. It is far better to find a reason to believe in what is 'unrational' than what is 'rational'. What I am saying is that you have to be thinking big. Small thinking never … [Read more...]
The key to fast marathon times really comes down to an enormous amount of effort that you must be willing to endure to make it happen. I wish I could say that the key to fast marathon efforts were easy, that would be about as far away from the truth as it gets. I agree with Roland Rust's observation in Racing Faster:The Key To A Serious Marathon, that the long run has to be at the core key to fast marathon running. He discusses how the world's best distance runners usually run the marathon distance as their long run every other week. How is that for effort? A key thing that he mentioned was the importance of running your last few miles of your long runs at or near your goal race pace. This is crucial because the bottom line, honest truth is this, the key to fast marathon times is training fast and for long periods of time. I have been harping on this topic since I started rundreamachieve.com because I know it works. There are a set of fundamentals you must master if you … [Read more...]
Zen running is what every runner should strive for. I have been fascinated with anyone who specializes in any discipline and does it extraordinarily well. I began my interest in the study of mental zen training when I was a teenager. The first sport I participated heavily in was Tae Kwon Do, not running, so learned the value of dicisipline and focus from the martial artists that trained me. I took a lot away from learning about mindset, discipline and thinking 'big'. Bruce Lee and Steve Prefontaine have been my biggest role models as a professional athlete. There are endless examples of disciplined people, but Bruce and Steve influenced me the most and continue to motivate me on a daily basis. Watch the videos below and you'll have an understanding of why. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level - Bruce Lee What made them stand out to me? Their extreme … [Read more...]
The running dream is different for everyone and unfortunately we all have had it effected by an injury. If you are one of the fortunate souls who has never had an injury consider yourself lucky. I think it is safe to say that every runner out there has had to deal with some form of nagging issue within their body which has effected their running dream. A sore calf, muscle or worse, an injury requiring surgery. Who has been there with me? I will list my injury history...and oh how splendid of a time I had dealing with them. Plantar Fascitis (haattttttted it) Ruptured Plantaris Tendon (got that from jumping off the top bunk landing on a concrete floor while at Camp McKonnel in Gainesville, FL during track and field training while at Malone University) 3 Orthoscopic Knee Surgeries (2 on my left knee, 1 on my right). I still, to this day, have no idea why my cartilage kept breaking up in my knee cap during my sophomore year in college....fortunately, no issues since (fingers … [Read more...]
I remember my first marathon back in 2002. I was scared to death. I had never run further than a half-marathon (and that was in 2000), a 1.11.31 time-trial I had run with my teammate while attending Malone University. I know many of you have never run a marathon. You wonder if you can even finish a marathon in the first place. It isn't as complicated and hard as you might think It simply takes some patience and the willingness to put in the mileage. I have attached 7 simple marathon tips to help you finish your first attempt at the distance. #1 Don't Be Afraid To Walk I have been training for over 20 years and have been very serious with this sport for the 99.99% of that time, but if I were trying to finish my very first attempt at a 26.2 mile run I would expect to run a little and add in some walking simply to get to the finish line. 26 miles is a long way to race. You want to finish and earn that medal at the end. Don't put all your eggs in one basket, run the first 10 … [Read more...]
Runners looking to run a sub 2.40 marathon have to first have the patience to see it through. If someone were to tell me their current best is 3.10 and want to run a 2.40 marathon. I would surely say it is a feasible goal, hardly unachievable. A 3.10 marathon is 7.16 per mile pace, to run a 2.39.55 marathon one needs to hold a 6.06 per mile pace. Obviously, this is an enormous per mile effort difference, but runners have to believe this is possible but they also must do the necessary training in order to bring it to fruition. You have to see yourself getting to the finish line with a 2.39+ time on the clock.The sooner you start visualizing that, the sooner you will be on your way to taking the sub 2.40 marathon time down. That being said, you have to be physically and mentally ready to tackle a time like this nor will it come overnight. If you are a 5 hour marathoner, obviously a sub 2.40 marathon may not be your goal. A 4.30 may be more reasonable. This is a specific goal … [Read more...]
