Striking the Right Balance: A Runner's Secret to Marathon Success

Major Milestone? 

Completing Dublin Marathon in 3:54. This was my first marathon in 22 years, and my best time in 37 years, nearly 4 decades later.

What is the secret to your success?

Discipline and focus, and setting realistic goals. I have learned that if there are failures along the way, there are always lessons that can be learned which can help make you a better runner going forward.

What is the biggest obstacle to reaching your goals and how do you get over it?

It is very hard to fit the training in around family and work commitments. Sacrifices have to be made and sometimes you have to be selfish to get the me-time in. But at the end of the day, it is about finding the right balance in a realistic way. You cannot please all of the people all of the time.

What is the most rewarding part of training?

To see the improvement. To come back from a hard run at the end of the day following a really tough day at work, but knowing you have given it your best, the positive energy gained can turn any negative thoughts into a runner’s high. And you know that you are going places as you strive forward and closer to reaching your goal.

What advice would you give to other members of the Runcoach community?

Just go for it. You will not regret it. And don’t be afraid to seek help from those around you. I am in my mid fifties and am running better and feeling better with myself than I have done in decades. I have not been able to do this on my own though, and have learned to seek help from nutritionists, physios, experienced runners and a chiropractor. The whole system needs good maintenance to work properly.

Anything else you would like to share?

Mix up your training runs - include some road running and trail running. Milestone races also add some spice and excitement and allow you to benchmark your improvement over time and to engage with the local running community too. And also try to keep it interesting by mixing up the routes and throwing in some big adventures to give excitement and memories too. The mental well-being benefits are huge.

What feedback would you offer on the Runcoach experience?

The coaching advice from Cally has been first class, She was always good to respond in good time, answering all of my questions and sharing her huge experience and knowledge. Thank you Cally!

Overcoming Doubts, Achieving Milestones: An Inspiring Interview with a Dublin City Marathon Finisher

Major Milestone? Dublin City Marathon (Ireland)

What is the secret to your success?

Listen to good advice like following the training plan, good nutrition, rest and sleep, strength exercises to reduce the risk of injury and warm up before every run. It's not one of these, it's all of them. Make this a routine. Above all, you have to want it.

What is the biggest obstacle to reaching your goals and how do you get over it?

Worrying that I was not good enough or fit enough to run a marathon. Earlier in the training plan, this knocked my confidence. But as I achieved my sub goals I began to see the value in the plan and my confidence slowly grew. Worry has no value..stick to the plan and have patience.

What is the most rewarding part of training?

By far the most rewarding part of training was seeing my fitness level increase. A year ago, doing a 25k run was tough; now I find it relatively easy and enjoyable. My preference is longer distance running and the training plan Runcoach gave me helped me to become a confident endurance runner.

What advice would you give to other members of the Runcoach community?

Whatever your big goal is, set mini goals along the way and train for each goal. Enter competitive runs and stick to your plan as best you can. This will give you a big confidence boost as you achieve each mini goal.

Anything else you would like to share?

I started running at the age of 51 and two years later I've just completed my first marathon. It's never too late. In the marathon, I ran with with people of all ages, abilities and challenges. If you want to do it, you can.

What feedback would you offer on the Runcoach experience?

Runcoach is a terrific resource to have supporting you. There are plans to suit all stages of your progress including weekly schedules and audio guide when running. But the best part is that you get a dedicated professional coach...a real person to help you and answer questions. My coach Cally is brilliant and definitely helped my achieve my goals.

Pacing in a marathon is like a finely tuned dance. Too fast, and you might find yourself running out of steam before the finish line. Too slow, and you might miss out on reaching your full potential. To master your marathon pacing strategy, you'll need to find the balance, the sweet spot, where you can maintain a consistent pace and finish strong. Let's explore tips to ensure a successful race day.

Start Slow to Finish Strong:

One of the most common pacing mistakes in marathon running is starting too fast. The excitement of the race and the adrenaline rush can tempt you to sprint out of the gate, but this can lead to early fatigue and negatively impact your overall performance. To avoid this, consciously start the race slightly slower than your goal pace. This conservative approach ensures you conserve precious glycogen stores for later in the race.  We like to think of mile 1 as a warmup mile where you can utilize a bit of fat for fuel, allow your body to warmup and turn the race fro 26.2 to 25.2 miles right off the bat.  We recommend the first mile be 30-45 seconds slower than goal pace to accomplish the above objectives.

Embrace Negative Splits:

While many marathoners aim for even splits (maintaining the same pace throughout the race), some runners aim for negative splits. Negative splits involve running the second half of the marathon faster than the first. This approach allows you to finish strong and provides a mental boost when you pass other runners in the late miles. There have been strong results from Marathon runners who complete negative splits inclusive Kelvin Kiptum’s recent World Record at Chicago where he ran 1 minute faster for the 2^nd half of the race.

Adapt When Needed:

Flexibility is a valuable within a marathon. Unexpected obstacles, like weather conditions or muscle cramps, may require adjustments to your plan. Be prepared to adapt without panicking. Sometimes, slowing down briefly can help you recover and continue at your goal pace. Many athletes have receive a great lift when they actually stop and walk briefly (preferably through an aid station) as the quick break allows muscles a brief recovery.

Trust Your Training:

Your marathon training program was designed to prepare your body for the race. Trust in the process and the hard work you've put in during your training runs. The pace you've practiced is the pace you're ready for. By following your training plan and being consistent in your workouts, you've build the endurance necessary for a successful marathon.

Keep in mind that every marathon is a unique, so remain adaptable and embrace the journey that this specific race offers. Whether you're a beginner or a seasoned runner, pacing is a skill that can always be perfected!

Unveiling the Secrets of a Massive Personal Best Achievement at the 2023 Chicago Marathon

Major Milestone:

1hour and 35 minute improvement from 2021 Chicago Marathon (7:11) to 2023 Chicago Marathon (5:36).

What is the secret to your success?

Sticking to the plan as much as possible and granting myself forgiveness when circumstances won't allow me to follow the plan. Be that weeble that wobbles but doesn't fall down or give up. I fell a lot but I kept getting up, dusting myself off and making an effort to change my mindset.

What is the biggest obstacle to reaching your goals and how do you get over it?

Replaying the negative chatter in my mind when I don't think I did something good enough or missing the plan workout. This only compounds the issue and can break my spirit. I find a positive scripture, mantra, or inspirational song that I play over and over in my mind to over talk, drive out and over take every negative thought until my spirit being becomes focused and unstoppable on reaching that goal.

What is the most rewarding part of training?

Building self confidence and allowing it to spill into other parts of your life. When you push yourself to achieve in what appears to be at times the impossible (lack of time, getting past an injury or illness) during the training there is nothing that anyone can throw your way that you will not feel can be handled or conquered.

What advice would you give to other members of the Runcoach community?

Getting in the miles is important but don't skimp on the cross training. I found it important to get in my strength training, cross training, yoga which helped build up the muscles needed in my entire body to support the change that was needed to improve my time. Believe your Coach when they tell you to trust your training and don't ignore the taper without consulting with your coach. We think getting in all the miles is important but proper rest each night to give the muscles time to repair and for the mind to rest and relax is just as important. It is finding that balance in mind, body and spirit that will keep you focused on not allowing anything to take you off course from achieving your goals.

Anything else you would like to share?

The Coaches are top notch in the field. They have been there, done that and know how to make the minor adjustments in your plan to bring out the very best in you. I absolutely love the way they approach it from a partnership perspective. Easy to talk to, bounce off ideas and always willing to make adjustments that make the best sense to achieve your goals. I took advantage of every tip of the day each coach shared and incorporated it in my run for that day. I found myself pulling from those tips of knowledge miles 19 -26 when I had to dig deep to keep up the momentum in the race.

What feedback would you offer on the Runcoach experience?

The experience with Runcoach has exceeded my expectations. When I physically could not train my coach challenged me to strengthen my mind. See the race from start to finish. I smiled on race day when I got to those places my mind saw before the race and pulled from the daily tips when the course changed from the last time I did that race. So glad I signed up for the year plan. Worth every penny.

A Marathoner's Journey with Relentless Dedication and Inner Strength

Major milestone: New York City Marathon

What is the secret to your success?

Relentless dedication, patience, and planning.

What is the biggest obstacle to reaching your goals and how do you get over it?

Having enough time to train during the week due to long days at work. I overcame the frustration with meditations and simple short exercises like a 20min indoor ride or 10 min full body stretching.

What is the most rewarding part of training?

Discovering the inner strengths and potential. Learning to accept the setbacks. Overcoming self doubts when things seem too hard.

What advice would you give to other members of the Runcoach community?

Follow the plans on the calendar. Schedule your long runs and prepare well the night before. Trust the process and don’t give up even when you feel that you have not achieved all the goals in a week. You will come back stronger.

Anything else you would like to share?

Having a clear goal with recommendations for the training every week allowed me to get focused and achieve so much more than I thought. It’s very helpful to read daily tips from the coaches because some days, there was a line I needed to hear from someone else.

As the days grow shorter, and the leaves begin to change, there's no better time to embrace the beauty of fall running. The crisp, cool air, the vibrant foliage, and the absence of scorching summer heat make fall an ideal season for runners. To fully enjoy your runs and stay comfortable in changing weather conditions, it's important to have the right gear and essentials. Read this must-have fall running checklist that will help you stay safe, warm, and motivated during your seasonal adventures.

1. Layered Clothing: Fall weather can be quite unpredictable, with chilly mornings and warmer afternoons. Layering your clothing allows you to adapt to changing temperatures throughout your run. Start with a moisture-wicking base layer to keep sweat away from your skin. Add a long-sleeved shirt or a lightweight jacket for warmth, and don't forget a wind-resistant outer layer to protect against cold gusts.

2. Moisture-Wicking Fabrics: As you transition from the hot summer months to cooler fall weather, moisture-wicking fabrics become your best friend. These materials pull sweat away from your skin, keeping you dry and comfortable during your run. Look for moisture-wicking shirts, socks, and even underwear to prevent chafing and discomfort.

3. Reflective Gear: With shorter daylight hours, it's crucial to stay visible when running in the early morning or evening. Invest in reflective gear, such as a high-visibility vest, reflective running shoes, or even LED lights that can be attached to your clothing or gear. Safety should always be a top priority.

4. Gloves and Headwear: As the temperature drops, your extremities can quickly feel the cold. Keep your hands warm with a pair of lightweight, moisture-wicking running gloves. Additionally, consider wearing a beanie or headband to protect your ears and head from chilly winds.

5. Proper Footwear: Fall often brings wetter conditions, so choose running shoes with good traction and water-resistant features. This will help you maintain stability on wet or slippery surfaces while keeping your feet dry. Don't forget to replace worn-out shoes to prevent injury.

6. Hydration Pack: Although the heat of summer has passed, staying hydrated during your runs is still crucial. Consider using a hydration pack or belt to carry water or your favorite electrolyte drink. Proper hydration ensures you have the energy to tackle those longer fall runs.

7. Compression Socks: Compression socks not only provide extra warmth but also offer support to your calf muscles. They can help improve blood circulation and reduce the risk of muscle fatigue and cramping during your runs.

8. GPS Watch: Fall is an excellent time to set new running goals and track your progress. Invest in a reliable GPS watch to monitor your pace, distance, and heart rate. Many modern watches also offer safety features like live tracking, which can be beneficial if you're running alone.

9. Recovery Tools: As your mileage increases, recovery becomes more critical. Consider adding foam rollers, massage sticks, or even a visit to a sports massage therapist to your routine. These tools can help prevent injuries and keep your muscles feeling fresh.

With the right fall running essentials, you can make the most of this season while staying safe and comfortable. Embrace the crisp air, enjoy the changing scenery, and keep pursuing your running goals. Gear up, step outside, and enjoy the beauty of autumn runs.

If you’re in need of a new GPS device, please reach out to your coach or info@runcoach.com in regards to our Garmin partnership promotion.

As your fall marathon grows nearer, the power of your mind becomes a key determinant of your success. Beyond physical training, mental resilience is vital for conquering the challenges ahead. This blog post focuses on 5 tips to harness your mental strength throughout your training segment, ensuring you're mentally prepared for your marathon journey.

1. Visualize Victory:

Visualization is a powerful tool. Envision your successful marathon, from the starting line to crossing the finish. By mentally rehearsing your achievement, you boost confidence and alleviate anxiety.

2. Set Smart Goals:

Set specific, measurable, attainable, relevant, and time-bound goals with your coach. We can help provide direction and motivation during training, anchoring your efforts in purpose.

3. Positive Self-Talk:

Your internal dialogue matters. Foster self-encouragement and counter self-doubt with affirmations. A positive self-talk routine builds mental resilience. You are determined, strong, and capable. 

4. Embrace Challenges:

Challenges are often unavoidable opportunities in disguise. Adopt a growth mindset and learn from difficulties. Overcoming obstacles fortifies your mental toughness. There is nothing you cannot overcome.

5. Practice Mindfulness:

Stay present during training runs and the race itself. Techniques like focused breathing enhance focus and calmness.

Through visualization, goal setting, positive self-talk, embracing challenges, and mindfulness, you can elevate your mental game for your fall marathon. Your mental strength is your secret weapon - use it to shape your success!

6. Trust the Taper:

As Coach Rosie says: "The paces that may feel challenging in training now will feel significantly easier on race day. Remember that your legs will be fresh and you will reap the benefits of your hard work. Soak up the energy from the crowd and allow it to drive you forward. Above all, celebrate all of the hard work you have put in. This is your time to shine."

7. Break it Down: 

Coach Tom likes to say:  “Don’t think the of the Marathon as a 26-mile event, instead think of it as a series of 26 mile repeats”.  This implores simple focus on the next mile as the personal Marathon experience usually ebbs and flows.  So try not to think of Mile 26 when you’re at Mile 8.  Instead focus on Mile 9 and get through that.  Often times the break down of both workouts and the race itself into singular steps, make the process that much more palatable."

 

From Beginner to Marathon Finisher: Unveiling the Journey to a Major Milestone

Sport Running Major milestone: I ran my first full marathon!

What is the secret to your success?

Remaining dedicated to my training and accepting that not all my runs are going to feel great, sometimes it will feel like like you are dragging your feet through concrete. Just don't give up!

What is the biggest obstacle to reaching your goals and how do you get over it?

My busy schedule with two teenagers and a full time job. My run coach [Rosie] helped me adjust my training schedule as needed so that I could still be a great mom and employee while remaining on track to reach my goal.

What is the most rewarding part of training?

Reaching distances that I never thought I could!

What advice would you give to other members of the Runcoach community?

Use your coach to adjust your plan as needed...give yourself grace and rest when needed also.

Anything else you would like to share?

My coach has been very encouraging. I'm so appreciative of her advice and support.

What feedback would you offer on the Runcoach experience?

It's been great to have live coaching so much better than other training programs. I've tried programs that are so rigid without flexibility in the training schedule.

Completing a long run is a rewarding achievement for runners of all levels. Whether it's training for a marathon, half marathon, or simply aiming to improve endurance, long runs play a crucial role in building stamina. However, it's essential to remember that the work doesn't end when the run is over. Proper recovery is the key to maximizing the benefits of your long run and preventing injuries. What are effective recovery strategies to help you bounce back stronger after a long run? Let’s dive in:

Rehydrate and Refuel

Long runs can lead to significant fluid loss through sweat, which can result in dehydration. Proper hydration is crucial for a successful recovery. Within 30 minutes of completing your run, consume a balanced meal or snack that includes carbohydrates to replenish glycogen stores and protein to support muscle repair. Additionally, rehydrate with water or an electrolyte-rich beverage to restore essential minerals lost during your run.

Rest and Sleep

One of the most underestimated aspects of recovery is adequate rest and sleep. During sleep, your body undergoes critical repair and rebuilding processes. Aim for 7-9 hours of quality sleep per night to allow your muscles and joints to recover fully. If you feel fatigued after a long run, don't hesitate to take an extra rest day or adjust your training schedule accordingly. Listen to your body, and know that rest is an essential component of progress.

Ice Baths

Ice baths are a popular recovery technique among many athletes. The cold temperature is believed to constrict blood vessels and reduce inflammation, helping to alleviate muscle soreness. Spend 10-15 minutes chilling out the legs.

Compression Sleeves

Wearing compression sleeves post-run is said to aid in reducing muscle soreness and enhancing blood circulation. These snug-fitting sleeves provide gentle pressure to the muscles, which may help decrease inflammation and promote faster recovery. While the scientific evidence is mixed, many runners swear by it, so give it a try to see how your body responds.

Foam Rolling

Foam rolling is an effective way to target tight or sore muscles and release tension. By applying pressure to specific areas of the body, you can increase blood flow and improve tissue mobility. Spend 1-2 minutes rolling each major muscle group to ease any tightness or discomfort.

By incorporating these recovery strategies into your post-run routine, you can bounce back stronger, feeling more energized and ready to take on your next running challenge. Happy running!

Transforming Struggles into Triumphs for a Personal Best Half Marathon Time

What has been your major running milestone?