When it comes to bad running advice these are key ones to watch out for!

1. Go out fast in a race so you can bank time.

After a few days of carb loading and tapering, your legs might feel fantastic but resist the urge to go out fast. The longer the race, the more important it is to start conservatively. It feels so much better to pass people and finish strong in your final miles than to whoosh by slower runners at the beginning, only to slow down later in the race.

2. Get new shoes for race day.

Avoid at all costs. Save trying new kit for training and only use tried tested kit for races. You don’t want any unpleasant surprises like namely chafing, hot spots and blisters!

3. It doesn’t matter what you eat if you run lots.

Running a few miles a day doesn’t give us license to eat everything and anything. Even if you’re constantly logging miles and burning calories, eating junk won’t help your body perform at its peak and could even lead to injuries. As the phtase goes, you can’t outrun a bad diet!

4. Train through the pain.

A bit of muscle and joint soreness is to be expected, but if you’re experiencing actual pain and not enjoying it it’s time to slow down and take a rest day. Stay in tune with your body and don’t let other people get you out for a run because they want the company. You’ll only be risking more pain or injury.

5. Every run should leave you feeling exhausted.

The harder you work, the faster you’ll get. 🙂 Give your body a chance to recover and absorb the training, avoid those back-to-back hard runs. Save the hard efforts for speed workouts and races. The majority of your runs should be at a moderate or easy pace. See my post on training in the green zone – You can train like an elite athlete!

6. Running will ruin your knees.

Usually mentioned by non-runners, from well-meaning friends and family. Fortunately, it’s more of a myth than a fact. Recent studies have shown that physical activity (running included) is more beneficial than detrimental when it comes to bone and joint health!

Bad Running Advice Summary

Find your own path and look after yourself. If you feel pain or are sick there is no problem taking a rest day. Opt for low-impact cardio such as swimming or cycling. If your goal is to lose weight then pay attention to your diet, and don’t let others override what you think to suit their training.

If you got anything from this article please share and read some of my other articles which offer some guidance to find your own way:

• Creating a running routine
• Why use a running coach?

The post Bad Running Advice appeared first on Run Tall.

Generally, elite runners go through phases of training for key races and events. These are preparation, competition, and transition. That’s not to say you shouldn’t be consistent, so you should acknowledge the importance of building a base and continually reinforcing it throughout the year, since aerobic adaptations take a long time and are ongoing over years.

The preparation phase is the build-up, getting out there to push your mind and body week by week, with an end goal (event or race) in sight. The competition phase is a continuation of the specific preparation phase, with more races and recovery. The transition phase might be called an “off-season”, and it can vary from 1 to 2 weeks of rest/low-intensity running to 4 weeks totally off. Off-seasons are not set-in-stone rules, they can be flexible based on the needs and background of the runner.

Depending on the distance, an elite track runner may be racing very frequently, whilst a road runner up to the marathon may only average 2 races per year.

Training Methods

As you can probably guess, an accumulation of easy low-intensity training was a key element in most training. At least 80% of your training should likely be easy unless you are at very low volumes. Low-intensity easy running should generally be 3-5 km/hour slower than marathon pace. Long runs are often faster, around 1-2 km/hour slower than marathon pace.

Higher-intensity training combines with easy training. The distribution of intense sessions depends on the athlete and their goals, elite runners generally follow 2–3 weekly interval sessions, a weekly long run, and fill the rest with easy running. For many recreational runners, 2-3 speed sessions a week may be overdoing it so many will opt for 1-2 speed sessions per week.

Sessions can include fartleks, threshold runs, intervals, progression and hill repeats. Elite athletes also did plenty of fast strides (15-30 seconds at the end of runs).

Training Volume

World-leading marathon runners train 500-700 hours per year, with track runners between 450 and 600 hours, spread out over 11-14 sessions (double days are standard). Interestingly, this is less time than sports like cross-country skiing, triathlon, and swimming, where athletes are often around 800-1200 hours per year. Running is weight-bearing, so the importance of injury prevention is key, rather than volume accumulation for its own sake.

Elite runners increase volume steadily in the preparation phase. They start by increasing frequency (including through doubles), before increasing the volume of runs. That’s a terrific lesson for all runners, aiming for a higher density of runs prior to building in longer and longer runs. Typical training volumes add up to 100-120 miles for elite marathon runners. Those athletes at the lower volumes are usually doing a slightly higher proportion of intensity.

Conclusions

There are so many more amazing nuggets of wisdom to take from how elite runners train. Key points:

• Do 1-2 speed sessions per week
• Do 1 long run per week
• Run easy the rest of the time (slower than you think)
• Approach your races in the phases. Preparation (build-up), Competition, and Transition (off-season).

Be sure to watch this video for advice on training in the green zone.

The post How Elite Runners Train appeared first on Run Tall.

That being said, there’s much more that can do wrong over the marathon distance. You may not be training double the distance, but you’ll be placing your body under more stress in training. As your body fatigues on long runs and in the race the biggest adaptations will be more mental than physically. Here are my top tips for maximising your chances of finishing your first marathon with a smile on your face. 😀

1. Use a coach and follow a plan

With a half-marathon, as long as you build long runs up to about 10 miles slowly enough for you body to adjust, you’re probably pretty good. You should always follow a training plan for any distance, running 26.2 miles just isn’t going to happen without following a plan or having someone create a plan for you. Working with an online running coach, will keep you accountable and give you confidence as you do the required sessions and long runs.

2. Add in strength work

Endurance will get you through 26.2 miles, but working on your core and strength will pay dividends. Over the course of a few hours, your core will fatigue, your calves will scream, and you might be surprised the hear that even your arms get tired. Making sure you incorporate strength work will help your body maintain good form, which preserves running economy. Having good core strength makes running feel less hard.

3. Practice fuelling in training

Your opportunities to practice fuelling are limited during small distances. For a full marathon, you’re going to need to fuel for more than half of your race. If you don’t figure out what kinds of fuelling options work well for you, you’re going to suffer. You may need up to 80g of carbs per hour so can replacement this whilst on the move. Use your long runs to practice taking onboard fuel like gels. Find gels / fuel you like to give you confidence on race day.

4. Learn to run on tired legs

During a full marathon, something is going to start hurting. Have a plan for things like blisters, stomach issues, cramps, and joint pain. This may be mental coping strategy if it can’t be fixed on the road or something physical like stopping to stretch or applying vaseline.

If you can run a half-marathon you can run a full. Especially if you give your body the time and training it needs.

The post 4 tips for stepping up to a full marathon appeared first on Run Tall.

Before you get stuck in, here are some tips to be aware of which may help you run a marathon.

Establish good habits, build mileage and avoid injury so you can cross the finish line on your first marathon.

1. Ease in Gently

Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore. Although your cardiovascular system may be in a good place, your muscle and skeleton systems need building up.

Try not to get drawn into a target time or pace, especially if this is your first marathon. Commit to the training and build good habits so you can let the time take care of itself.

2. Build a Habit

If you want to be a happy runner and stay injury-free aim to build a habit. Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. You want to establish a habit and look forward to your next run, not exhaust and injure yourself!

3. Pay attention to your body

Training for a marathon is not easy. If you’re tired and unmotivated, review your nutrition and training schedule. Don’t try to push too hard, too soon. There’s no problem with skipping a day or two if you’re fatigued, but take lessons from it and perhaps look to adapt your future training plan. You want to get to the marathon start line feeling mentally and physically strong, rather than run down. 😎

4. Run with others

Run a marathon with family, friends or even a local running club. Convince a friend to start training with you, the time will disappear! Even if you’re just meeting up for a walk, you can run to a friends house and back again. You’ll have still had plenty of time on your feet.

5. Shoes

Invest in a good pair of running trainers (Link). Yes, you can pick up cheap running shoes online! But unless you’ve used them successfully before you can’t be certain they suit your running style. Visit your local running shop and get a gait analysis who’ll be able to recommend suitable shoes. Once you’ve got a make/model that suits you feel free to buy them online. This initial investment will be well worth it in the long run!

6. Kit

Don’t go spending money on the latest gear to look the part. Just make sure you have suitable running clothes which work with the weather. Jacket, Top, Shorts, Tights, Socks. If you experience chafing anywhere (particularly thighs) I recommend Body Glide or Vaseline, you’ll thank me for it.

7. Use a training plan

Don’t spend your time doing the odd run with no specific focus. The marathon is a long way and your training needs to reflect that. Variety of training is important. If it’s your first marathon and you want to get round a good frequency and consistency will be your focus. If you’re going for a personal best, then you’ll want to build alternate training with easy, long and interval runs. Consider how much time your can dedicate to training before picking a plan. As a good foundation you should aim for 4 runs per week, with your weekly long run increasing weekly. This will prepare your body for the distance and time on feet. 🏃‍♂️ If you don’t know where or how to start then consider an online running coach.

8. Maintain Flexibility

Don’t underestimate the pressure you’ll be putting your body through during training. All those miles on the on tarmac will mostly impact your hamstrings, quads and glutes. Get into a good (and regular) stretching routine! This should target all your main running muscles. You should stretch yourself, along with using a foam roller, having hot baths and booking regular sports massages. See my stretching articles for ideas! 😀

9. Build ‘sessions’ into your training

Along with your long runs, make sure you build in specific sessions into your plan. This can be tempo, progression and intervals. You’re looking to push your body into being uncomfortable so you will adapt and be able to take on the marathon in fine form! See my post on interval training for more information.

10. Cross-Training

If you’re fed up of pounding the pavement and can’t seem to get out of the rut, ditch the shoes and do something different. Running is more a mental than physical challenge. Build some bike rides into your week, go for a swim. If it’s something that’s makes you look forward to your next run you’re more likely to stick at it.

Run a Marathon Bonus Tips

Bonus 1. Do your long runs

Three to four weeks out from your marathon, make sure you’ve banked your longest run. I would recommend basing this on time on feet or distance. Most aim for 20 to 22 miles depending on your schedule and recovery. You want to recover well enough to get out for your next run, rather than be inconsistent and miss a week of training.

Bonus 2. Practise your race pace

Whether it’s a tempo session or long run, aim to spend time in your race pace. For example you can (after a warm up) run 6 miles below race pace before a cool down. Alternatively you can do a long run, attempting to maintain your race pace for the last 4 miles. This aim of this is to experience your race pace on tired legs. This will both physically and mentally prepare you! If you don’t know what your race pace should be use a pace calculator. This will help your understand how long each mile or kilometre should take you.

Bonus 3. Build in strength training

Training for a marathon puts a lot of pressure on your body. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.

Bonus 4. Make sure you taper

Once you’ve cleared your last long run, start to reduce your mileage and intensity. As you move through the final two weeks of training, aim to keep the frequency of runs the same; if you are running five times a week in your peak weeks, run five times a week in your taper. Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. Listen to your body though, if you feel you need extra rest, take it.

Bonus 5. Work on your nutrition

Good nutrition will see you starting your runs feeling more motivated and energised, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit, vegetables and whole-foods, should be a starting point to fuel your training and your recovery.

Bonus 6. Pick the right marathon

If you want to do a large scale marathon, like London, Paris or Berlin be aware of the event date and plan accordingly. One key point, if you’re looking at a spring marathon, you’ll be training in the winter when the days are more likely to be cold, dark and wet. Alternatively an autumn marathon, you’ll likely be training in warmer weather, so you’ll need to take onboard additional fluids. 😎

The post Do you want to run a marathon? Top Tips appeared first on Run Tall.

A online running coach is standard for an elite runner. Most non-elite runners on the other hand do not have a coach, as it’s much more of a nice to have. You still have goals personal and in context to your level so an online running coach can give you a solid plan, help you focus, hold you accountable and expert advice.

Finding an online running coach who is a good fit can take time. You’ll want a coach and plan which is flexible to your lifestyle, as we still have bills to pay. 😎 Word of mouth is probably the most popular way to find a coach, although you also do your own research.

Tips for finding an Online Running Coach

1. Know What You Want

Look for a coach whose training philosophy aligns with yours. Think about this ahead of researching. Questions like, how many times a week can you run, what distance is achievable and more wider, what are your running goals. In addition, if you’re an older man you may want a coach who is similar and understands your challenges, equally for a young female.

2. Credentials and Qualifications

Are you looking for a coach who trains athletes based on what they’ve learned through their years, or a qualified coach? This may come down to cost or word of mouth. If you’re really serious about hitting your goals, you may want to look for a certified coach. In addition, credentials and qualifications don’t guarantee that someone will coach with kindness, understanding and respect, which comes down to aligning with your philosophy.

3. Running mates

If your running mates have coach or know somebody who does, then likely they’ll recommend their’s. It’s great to ask around, if the people you’re training with are a similar level and mindset to you then it’ll help with finding a coaching who aligns with your philosophy. You can then dig into questions such as responsiveness, type of sessions and availability.

4. Cost

This comes from the philosophy, credentials and qualifications. You may find a hobby coach, who does it for free simply because they love the sport. On the other end, there are professional coaches who charge a fee. Depending on your goals or financial situation, you’ll know what works best. Most professional coaches will charge a monthly fee for personalised one-to-one coach for similar rates to what a gym membership maybe, but with the added bonus of giving you a clear and focused plan.

Why you need an Online Running Coach

1. Planning

A good coach can take your goals and turn them into a plan that works with your lifestyle, history and ability. Working long term with a coach who can help establish a good foundation, helping you with goals which may seem unachievable currently.

2. Accountability

Do you struggle to still to any plans, or be consistent with your training? Do you find yourself running your easy runs too fast or skipping/make sessions easier? A running coach can keep things in check and hold you accountable to not just completing workouts, according to your goals, but also doing them at the correct paces.

3. Feedback

A running coach can be valuable in reviewing your training. If you’re logging them in an agreed format for them, they can provide feedback on pace, if you’re running too much, too little or not pushing hard enough. They can also provide positive mental feedback, if you’re finding training tough or lacking confidence ahead of your next race.

4. Confidence

Paying for a running coach is often the trigger for runners to experience performance improvements. Having someone else invested in your goals and holding you accountable can motivate you to perform better. A good coach will have an optimistic, but realistic outlook and will keep their expectations honest based on your training. You’ll find yourself hitting the numbers prescribed in sessions to build confidence, which you will cash in come race day.

Online Running Coach Summary

Your first impressions and guy should be your first gauge of whether or not a coach is right for you. Perhaps you agree to work with them for 1 month then assess how you’ve found the experience? If it works for you, then great. If not, revisit other options to find the right coach.

Over the years of being coaching, I’ve set personal bests at each distance, which would of been unlikely if left to my own devices. Setting my own schedule I fall into the trap of too many junk miles, running my easy runs too easy and skipping hard sessions. 😁

If you’re looking for an online running coach, try JM Coaching. They have a range of coaches with different specialisms and credentials.

Also, for running inspiration read my previous post on running consistency. 🏃‍♂️

The post Why you should use a running coach appeared first on Run Tall.

The 10k is a great distance to test yourself. Where a 5k might feel too shorter and a half marathon is too long for you, the 10k fills that gap, making it an easily achievable distance for most.

Here are my best 10k workouts to either tackle your first, or if you’re trying to get a personal best!

First things first, there is no ‘easy’ workout. You’re pushing your body. Mentally, you may prefer some workouts over others!

How to do these workouts: The ultimate 10K workout is tough, so you need to train for it. Start with the build-up workouts listed below. Perform a warmup before each workout.

You should aim to focus on an 8 week-plan, tacking 1 workout per week. However this best fits into your schedule, try not to run hard days consecutively though! You should be able to run 10k already as all sessions total 10k of effort, excluding rest. 😎

With any of these 10k workouts, aim to warm up and cool down for 10-20 minutes on each side 🙂 In addition, try 4 x 15 second strides during your warm up to activate your muscles, before pushing the pace during your efforts. If you are unsure what your 10k goal pace is, please use a pace calculator. Recovery jogs should be just that, go slow, let your heart rate come down and catch your breath.

1. 6 x 1 mile

Run 6 x 1-mile repetitions at your goal 10K pace. Taking 3 minutes recovery jog between each repetition.

Respect this session, 1 mile can be a long way if you set out too quick. Make sure you find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop. The goal is to run your pace, not faster. If you’re being wary, start slowly and build into it.

2. 2 miles + 4 x 1 mile

Run a 2-mile repetitions at your goal 10K pace then take a 5-minute recovery jog. Next, run 4 x 1-mile repetitions at goal 10K pace, taking 3 minutes recovery jog between each.

2 miles is a good distance, so find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop. Pay attention to the weather too, you don’t want to me running 2 miles into a head wind! 😀

3. 2 x 2 miles + 2 x 1 mile

Run 2 x 2-mile at goal 10K pace. Take a 5-minute recovery jog after each repetition. Then, 2 x 1-mile repetitions at goal pace, taking 3 minutes recovery between each repetition.

Don’t under estimate this session, those 2 x 1 mile repetitions after 4 miles of effort will sting if you’ve expelled too much energy already.

4. 3 x 2 miles

The ultimate 10K workout. Run 3 x 2-mile repetitions at your goal 10K pace. Take a 5-minute recovery jog between each repetition.

You want to finish this session feeling like you’ve really pushed yourself. It’ll be an intense session so make sure you fuel and warm up accordingly. If you can hit your goal 10k pace for each repetition, you’re in a good place to hit your 10k goal! 💪

10k Workouts Summary

These workouts are design to push you. There are a number of key points which you should do and can help:

• Warm-up and cool-down for 10-20 minutes
• Do 4 x 15s or 2 x 30s strides towards the end of your warm-up
• Find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop
• Pay attention to the weather, particularly the wind if you’re running on an open road or loop
• Do the workouts using the shoes you plan to run your 10k in.
• Using a pace calculator to understand your goal 10k if you’re unsure

Lastly, get comfortable being uncomfortable. If you want to get faster you’ll have to go through some pain first! 😉

The post Best 10k workouts to beat your PB! appeared first on Run Tall.

The half marathon has become the fastest-growing race distance, why? Firstly it is a manageable challenge, which training can be fitted in better and it’s easier to hit the distance in training. In addition, you can bounce back quickly enough, so doing more than one or two a year isn’t unreasonable.

If you’re thinking of running your first or hitting a personal best, here are some top tips to help:

1. Run for a reason

Training for a long race can be mentally and physically tough. Regardless of whether you’re a total newbie or a seasoned club runner, ask yourself one simple question: “Why am I doing this?” The answer to that question gives purpose to your chosen pursuit and will serve as your primary motivation throughout the training cycle as well as on race day.

2. Train for at least 12 weeks

While it may seem a bit novel to allow yourself one week of training for every mile of the race, 12 weeks is long enough period of time to safely build up your long run, weekly mileage and target key workouts. For beginners whose longest run might only be 4 or 5 miles at the start, adding as little as a mile to your weekly long run will put you in a position to confidently cover the distance on race day. If you’re an experienced runner and covering the distance isn’t of concern, a training plan focused on race-specific workouts can put you in a good position to go after a new personal best.

3. Join a club, get a training buddy or hire a coach

Don’t go at it alone. Training is better with a people to hold you accountable. When the miles rise, workouts get more challenging or if motivation starts to dip you’ll want somebody around you to hold you accountable. It may be tempting to stay in bed and skip a cold morning run if you’re running by yourself, but knowing that you’re meeting someone else can motivate you to get out the door. A running coach can also provide a plan to work against, saving you the mental energy planning your schedule out.

4. Plan smaller races too

Three months out from your big race can seem like an eternity, so give yourself other goals along the way to stay hungry and check your progress. Scheduling a 5k in the early weeks and a 10K later in training will keep you motivated and provide a nice boost to your fitness while also serving as an indicator as to how well your training is coming along. These tune-up races also provide the opportunity to practice your race-day routine prior to your half marathon, which is perfect for newer runners, to understand logistics, etc.

5. Run on different surfaces

Don’t get caught in a running rut. It can be easy to head out the door and run the same route from your house every day or cave to the convenience of the treadmill. As much as possible, try to switch up the surfaces you run on. Softer surfaces, such as grass or trails, can be great for recovery runs since the impact is less on your body, and the uneven nature of the surface can help strengthen your feet or lower legs.

6. Practice at race pace

This may seem like a given, but many runners will train slower than the pace they hope to maintain for 13.1 miles and then wonder why they couldn’t do so on race day. Practice makes perfect! Make sure you build in progression or tempo runs into your weekly running schedule.

7. Experiment with fuelling

It’s important to experiment with fuelling and hydration strategies prior to race day. The last thing you want is to have an upset stomach after you take off from the starting line. Do your research and plan ahead. Know which sports drink and gels will be on the race course and practice using those products if you don’t plan on carrying supplies with you.

8. Don’t overdo long runs

The long run is one of the cornerstones of training for a half marathon, but it’s an element that can be easily overdone, whether you’re a beginner or a veteran. Make sure you aim to increase 1 mile per week, to give you mind and body time to adapt through your training cycle.

If you’re new to running, read my post for more tips 😎

The post Run your best half marathon, top tips! appeared first on Run Tall.

1. Get a training plan

Don’t spend your time doing the odd run with no specific focus. The marathon is a long way and your training needs to reflect that. Variety of training is important. If it’s your first marathon and you want to get round a good frequency and consistency will be your focus. If you’re going for a personal best, then you’ll want to build alternate training with easy, long and interval runs. Consider how much time your can dedicate to training before picking a plan. As a good foundation you should aim for 4 runs per week, with your weekly long run increasing weekly. This will prepare your body for the distance and time on feet. 🏃‍♂️

If you don’t know where or how to start then consider an online running coach.

2. Do your long runs

Three to four weeks out from your marathon, make sure you’ve banked your longest run. I would recommend basing this on time on feet or distance. Most aim for 20 to 22 miles depending on your schedule and recovery. You want to recover well enough to get out for your next run, rather than be inconsistent and miss a week of training.

3. Practise your race pace

Whether it’s a tempo session or long run, aim to spend time in your race pace. For example you can (after a warm up) run 6 miles below race pace before a cool down. Alternatively you can do a long run, attempting to maintain your race pace for the last 4 miles. This aim of this is to experience your race pace on tired legs. This will both physically and mentally prepare you!

If you don’t know what your race pace should be use a pace calculator. This will help your understand how long each mile or kilometre should take you.

4. Learn to pace yourself

As a follow on from the previous points, know what your race pace is and get comfortable at that pace. If you have no idea, perhaps race a smaller distance to you can understand what a possible marathon time would look like for you.

There are a few ways to estimate your marathon time based on your performances across other distances. Multiplying your 10K PB by five, then subtracting 10 minutes, is one option. Doubling your half-marathon time and adding 10-20 minutes also works.

5. Build in strength training

Training for a marathon puts a lot of pressure on your body. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.

6. Make sure you taper

Once you’ve cleared your last long run, start to reduce your mileage and intensity. As you move through the final two weeks of training, aim to keep the frequency of runs the same; if you are running five times a week in your peak weeks, run five times a week in your taper. Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. Listen to your body though, if you feel you need extra rest, take it.

7. Work on your nutrition

Good nutrition will see you starting your runs feeling more motivated and energised, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit, vegetables and whole-foods, should be a starting point to fuel your training and your recovery.

Aim for 4g of carbohydrate per kilogram of body weight on days before your key hard sessions or long runs. After your sessions, take on food or a shake with a 3:1 ratio of carbs to protein within a 20-40-minute window of finishing.

8. Maintain Flexibility

Don’t underestimate the pressure you’ll be putting your body through during training. All those miles on the on tarmac will mostly impact your hamstrings, quads and glutes.

Get into a good (and regular) stretching routine! This should target all your main running muscles. You should stretch yourself, along with using a foam roller, having hot baths and booking regular sports massages. See my stretching articles for ideas! 😀

9. Build ‘sessions’ into your training

Along with your long runs, make sure you build in specific sessions into your plan. This can be tempo, progression and intervals. You’re looking to push your body into being uncomfortable so you will adapt and be able to take on the marathon in fine form!

See my post on interval training for more information.

And finally….

10. Pay attention to your body

Training for a marathon is not easy. If you’re tired and unmotivated, review your nutrition and training schedule. Don’t try to push too hard, too soon. There’s no problem with skipping a day or two if you’re fatigued, but take lessons from it and perhaps look to adapt your future training plan. If you’re putting too much pressure on yourself to get a personal best, perhaps review and scale down your ambitions?

You want to get to the marathon start line feeling mentally and physically strong, rather than run down. 😎

The post Training for a marathon, 10 ways to smash your personal best! appeared first on Run Tall.

Why does this happen. What can you do to prevent it?

Who and when are you most likely to hit the wall?

It is suggested faster male runners are more likely to hit the wall (28% of men to 17% of women). Interestingly, most will experience the ‘wall’ in the three years prior to their marathon PB effort. It is thought that this is the period where they are improving, pushing your limits, but haven’t yet mastered the distance.

What is hitting the wall?

In endurance sports such as cycling and running, hitting the wall is a condition of sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles.

To boil it down. Hitting the wall when running can come about through a number of reasons. Firstly, going too fast too soon for your body and distance. Secondly, poor nutrition to fuel the distance and energy exerted. As runners are more likely to push their bodies in race conditions, ‘hitting the wall’ is more likely than in training.

Some people may call it ‘bonking’. When you hit the wall, it feels like you have run face-first into a stack of bricks. Your legs start feeling like concrete posts, every step is a triumph of will and you seriously doubt that the race actually has a finish line!

How can you prevent hitting the wall?

Practice, practice, practice. The more you get comfortable with the distance, fuelling, hydration through training, the more your body will be ready for the marathon challenge. You will very unlikely be running marathons in training, but should practice marathon pacing. Specific session training through tempo’s, progressions and long runs will target this specifically! Don’t forget, working with a running coach get really help here! 🏃‍♂️

The key to everything is strategy and pacing during your marathon, bringing all the aspects together. Being aware of your limits taking calculated risks. 😎

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Too much of a good thing can be harmful. Every runner needs to follow the principle of progression. If you don’t, you may find yourself unmotivated to reach your goals, overtrained, and even injured. To prevent overtraining, avoid the three too’s: too much, too soon, too fast!

Too Much, Too Soon, Too Fast!

But how do you know if you’re overtrained or running too much? Look for these signs that signal you need a break from running:

1. You’re grumpy, tired and/or unhappy with your training

If you have no running goals and find yourself grumpier than usual, it might be time for a break. Running should be a source of inspiration. If it’s not a positive part of your life, you may be doing too much and need a well-deserved recovery week.

Another option is to reduce your volume and cut out all of your hard workouts. A reduction in intensity and volume can give you just enough exercise to feel good without being a significant stressor.

2. You find climbing the stairs exhausting

A simple, quick way to determine if you need more recovery in your training is if you’re fatigued from everyday tasks. Climbing a flight of stairs shouldn’t be a physical feat for a runner–if you get to the top and your quads are burning, you’re panting, or your heart is pounding, consider taking some time off to let your body rest.

3. Most of your runs are quality sessions

Fast workouts and quality mileage are important. After all, if you want to race fast, you have to run fast in training. But a little intensity goes a long way.

Most runners should only be doing about two hard workouts per week, including their long run or a race. There are obviously exceptions, but this rule works well. Performance and health are bound to suffer with such a high-intensity schedule, so cut down your workouts and you should start feeling better.

4. Procrastinate on your training

A dip in motivation is normal, but if you constantly find yourself preferring another (or any) activity to running, you could be in trouble. Runners too often find themselves physically overtrained when they try too hard to push through a motivational barrier. Reward yourself with an extra 3 to 7 days of rest and you’ll come back eager to train.

5. Heart reate on easy runs

A dramatic reduction in performance with significant, lingering fatigue is a clear warning sign of overtraining. Don’t treat this problem lightly or try to “run through it.”

Start by taking a week off and really focus on recovery: Get a lot of sleep, eat the healthiest diet possible, wear calf compression sleeves, and, if possible, take a few naps. Your body repairs itself when you sleep so that has to be your number one priority. You need a lot of rest and a smaller workload when you come back to running.

Avoid overtraining summary

I’ve said before to keep showing up, but there are exceptions so watch out for the signs!

A running coach can help with your training schedule but only will know how you feel. 😎

Enjoyed this? Read my other related articles on how to boost motivation and also, common running injuries.

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