What Is The Ideal Marathon Pace For You?

When you’re thinking about running your own marathon, the aim of the game is to simply complete the race, ideally without stopping. It’s a long distance endurance event which requires a great deal of stamina that can keep you going for the entire 26.2 miles, so your marathon pace is a very important factor.

You’ll be able to select your marathon running speed from a very early stage, although this pace will increase as your fitness improves. There are 2 main ways that you can select and then maintain the speed that you run at. They are as follows: -

#1  Using the RPE (rate of perceived exertion) scale.

The RPE scale is a way of measuring the effort you are putting in to a particular activity. It’s a measure from 1 to 10 of the level of difficulty you are experiencing because of the speed you are running at or the effort you are putting in.

It works like this, the harder you are working, then the higher the score will be, so if you’re feeling very tired and have to stop, this would equate to a 10 on the RPE scale, because you could do no more, you were at your limit at that time.

Using the RPE scale to set your own marathon pace, you need to be working at or around 6 out of 10. This means you are running at a level of intensity which is just above average, you’re sweating slightly, but can comfortably hold a conversation. Remember the speed you run at over long distances should be slow and steady without any bursts of speed as these are a drain on your energy reserves.

#2  Monitoring your pace.

In order to monitor the actual pace you’re running at you will need a GPS wrist watch system or an advanced pedometer that is able to give you readings of distances and also your speed per mile. Over a series of runs you’ll be able to assess which is a comfortable running pace for you and a time per mile which is good for you to maintain. This now becomes your marathon pace.

As you become fitter, the speed you run at will obviously increase slightly, so both of these techniques can be adjusted.

When it comes to race day, you can simply aim to keep your marathon pace within your usual comfort zone which ensures you don’t get carried away with the atmosphere and burn up too much energy at the start. Keeping your speed within these parameters should ensure that you have the stamina to keep going all the way.

Do You Need A Marathon Coach?

If you’re thinking of running a marathon but don’t really know what to do in terms of how much training to do, when to do it, when to take rest days or how hard it should feel, then you might  benefit from hiring the services of a marathon coach?

These days many people seek the advice of experts when they have a goal or objective in mind. An expert’s guidance can save you many hours of wasted time and get to your goal much quicker.

Golf, tennis, cricket, badminton and swimming coaches are just some of the huge range of professionals you can hire to speed up your progress and ensure you stay on track.

Running a marathon is no different. Here are some of the benefits you can expect to see if you decide to employ the services of a marathon coach: -

Motivation

Any good experienced marathon coach will make sure that you stay motivated and make steady and consistent progress. Another positive effect is that whenever you arrange to meet someone for whatever reason there will always be a far greater reason for you attend, be on time, work harder or in some cases simply turn up in the first place.

Knowledge

Without knowing how to do something, you will waste endless hours trying to figure it out for yourself. Running a marathon isn’t simply a case of just endless miles. Modern marathon training incorporates many advanced training techniques which reduce the amount of time you need to spend training thereby placing much less stress on the joints and nervous system. Perhaps the biggest benefit to using these techniques is that you will increase the rate of your progress much faster.

Injury Prevention

Any quality personal trainer or marathon coach will be able to spot the signs of over training or the potential risk of injury, By letting your coach know the way your body feels throughout your training you can be sure that you aren’t overdoing it and avoid potential injuries.

Progression

Perhaps the biggest reason many runners give up before they make any real progress is the lack of seeing any visible results. A coach will always be monitoring your rate of progress and making sure that your fitness is progressing so you continue to improve at the fastest rate possible.

Working one on one with a marathon coach isn’t something that everyone would enjoy, but you do need the experience that they have. Alternatively if you do like the idea of working with a marathon coach but can’t afford to pay upwards of $50.00 per workout, why not seek out the knowledge of an expert online. In my own book ‘Marathon Training For Beginners.’ I teach you all you need to know about marathon training and running a marathon. It is one of the most effective marathon training schedules for beginners available on the internet, ideal for anyone that wants to learn how to successfully run a marathon in the shortest possible time. Click here to find out more.

How To Train For A Marathon - Getting The Basics Right

For any hopeful marathoner, how to train for a marathon will be an crucial question that depends on a helpful answer.

If you’ve always wanted to run a marathon, but you've never really been very competent at running, this needn't mean that you necessarily can’t do it.

It's quite rare if not ever unheard of that anyone gets good at anything before they've even tried it. Did the world’s finest violinist become a virtuoso prior to even holding a bow? What about the top tennis player in the world, brilliant before even hitting a ball, I sincerely doubt it. They probably didn’t even exhibit any sort of real talent for many months or even years of PRACTICE.

Running really doesn't use any real ability or talent. Almost anyone who is able bodied and in sound health has the capacity to run. But to go that step more and become skilled at it depends on constant training and regular practise.

Be WARNED, you won't be able to finish a marathon if you stick to a unstructured training regime, you need to implement these 4 strategies: -

Train Clever
Yes, you're training to run a marathon and that depends on a particular amount of slow steady running each week. But solely sticking on this sort of marathon training is a mistake because it can place too much work on your joints and nervous system, and any fitness increases will be sluggish.

Change Your Workouts
To increase distance running you should develop stamina in your legs and your heart and lungs, so start other sports that also yield these changes such as swimming, cycling or rowing.

Progress frequently
Every week you need to make sure that your running gets increasingly more difficult, with slight regular improvements.

Don't overlook rest days, they are almost as crucial as your running days.

If you’d like to understand how to train for a marathon, you have to discover all you can about marathon running. ‘Marathon Training For Beginners’ is an entertaining and simple to use marathon training plan for beginners that want to study how to successfully complete a marathon in the fastest possible time. Click here to find out more.

How To Run A Marathon - 3 Frequent Errors To Avoid

If you’ve put time in to your training, boosting your fitness and your stamina levels so that you have the capability to run a marathon, then finding out just how to run a marathon should be the last piece of puzzle to put in position.

If you’ve built up your weekly miles to a position where further distances no longer push you and you’ve been able to dodge any injuries or serious niggles along the journey, then the last hurdle in achieving your target is to actually take part in a marathon.

As easy as that sounds, avoid these 3 errors first time marathon runners make: -

Mistake #1

Setting Off Very Quick

With the excitement and thrill of the starting line, a number of runners get carried away with the mood and set off under a shot of adrenalin, far too fast. This just takes it out of your legs and depletes your energy reserves, leaving you struggling all through the final stages of the race.

Mistake #2

Competitive Running

Aiming to keep up with a small old woman or a seemingly out of shape fellow runner is a big oversight. You have no idea what level of fitness other runners have, any increases of tempo or further effort will usually take its toll on you at some time in the race.

Mistake #3

Not Drinking As Much As Necessary

Not using the water stations along the route is one more error. When you're dehydrated your performance will begin to suffer. Ideally take smaller sips of water or a carbohydrate drink frequently right through the race particularly towards the last part of the race. Beware of gulping down copious amounts as this can lead to feeling sick and abdominal cramps.

If you want to discover how to run a marathon and how much running you need to be able to achieve this target, ‘Marathon Training For Beginners’ is an ideal selection. It's an entertaining and simple to use marathon training schedule for beginners that would like to discover how to successfully run a marathon in the fastest feasible time. Click here for more information.

What Is The Length Of A Marathon

Finishing a marathon is a very popular lifetime target for anyone with an passion for running and keeping fit. But how long is a marathon?

The marathon length is 26.2 miles or 41.2 kilometres in duration and may take anytime from 2 hours 4 minutes (Paul Tergat of Kenya) to 8 hours or longer for a few of the more unfit, elder or less practiced runners.

There are in excess of 800 organised marathons taking place every year in some of the most well known capitals of the world like London, New York, Athens, Stockholm to name just a few.

Some of these will receive tens of thousands of entries and some are so hard to take part in due to of the great volume of interest, that they run a lottery scheme where entrants are randomly chosen instead of just choosing to run.

Marathons have grown to be a very common way for charities to build funds and awareness of their causes. Most people pick a cause which has a specific significance to them, for instance they may have lost a relation or friend because of a certain disease or know somebody that is fighting an illness.

Regardless of what the charity is, the chance to raise money for a worthy cause at the same point as beating a personal goal is of a big attraction for the a number of people who take part in marathons each year.

Running a marathon isn’t an easy task, you ought to be completely prepared and above all totally know how your body reacts to the stresses and strains you will be putting it under. The truth is most people are capable of completing a marathon, but they won’t simply because they don’t follow the right training guidance.

If you’ve often thought ‘how long is a marathon’ and are thinking about running your first one then you have to follow a schedule created actually for a beginner. ‘Marathon Training For Beginners’ is an entertaining and simple to use marathon training schedule for total beginners that would like to discover how to successfully run a marathon in the fastest possible time, without suffering from possibly serious long term injury problems and overtraining difficulties that the majority of beginners face.

A Fast Track Guide To Beginners Marathon Training

The way a veteran runner will deal with running will be very unique to a beginners marathon training schedule. Beginners hold no experience of running and very poor fundamental fitness levels, whereas an experienced runner has already built a basic level of fitness.

This can be both good and bad in that improvements will be much quicker, but bad in that incorrect technique may well have been carefully learned. Where a beginner benefits is that they can be taught the grass roots basics initially and then improve from there in a effective and progressive way.

Before you even move one foot on to the road, there a number of factors that ought to be considered ahead of starting any beginners marathon training program: -

#1 Get Your Body Checked Over

Prior to starting any type of pursuit or training it is strongly suggested to get a check up from your doctor. There could be some hidden health problems that you weren’t aware of that can affect your potential to run. Any troublesome injuries or long term joint complications also ought to be fixed.

#2 Invest In Your Self

The very least requirements you require are at least 1 decent pair of running shoes, ideally chosen for you by staff who have access to step analysis software, usually available at the larger running stores.

For you to completely understand the way your body ought to respond to exercise and more essentially how that exercise should be structured as well as finding out how to spot the signs of overtraining and fuelling your body to attain the best results, it is going to be essential that you learn all you can about the subject. Get hold of a GOOD training guide.

One final tip is that you're more than likely going to run in all weather conditions and temperatures and so are going to require the right types clothing. Items such as waterproofs, thermal underwear and running socks are all things that will enrich your experience and make running far more enjoyable.

#3 Build A Good Foundation Of Fitness

At the beginning you will more than likely be very eager to train, but you need to be wary of doing too much. Instead start off gradually and build up distances and pace as you get more competent and less challenged. I suggest that you leave at least 24 - 48 hours in between very challenging runs to start with, but listen to your body and take more time to recover if you need it.

If you can’t run at all to start with, you'll need to reduce you expectations a little and prepare for a longer training time to get to the place where you can run your first marathon.  As opposed to running, you should try to power walk up until you are able to jog. From there you can push yourself a little faster. Running 3 times a week ought to be enough to start seeing improvements.

Having a target of running a marathon is a wonderful thing to aim for but please ensure that your beginners marathon training program is more than just a chart with a list of days, miles or times. There is far more to marathon training than this.

For a comprehensive beginners  marathon training guide try ‘Marathon Training For Beginners’ to discover the easy way to train for a marathon.

Get Up Off The Couch To 5K Running - A Quick Start Up Guide

If you're considering getting fitter and would like to go from lounging on the couch to 5k training then there are a few things you need to do first.

Give some consideration to the next few points before you start any 5k training plan: -

#1 Give Your Body The Once Over

First things first. Make an appointment with your doctor or physiotherapist to make sure you’re in good health or you have any joint or muscular complications before you begin your training.

#2 Invest In Your Health

The bare minimum any new runner needs is at least one pair of good quality running shoes, ideally selected for you by knowledgeable staff at a highly regarded running store that have the equipment to monitor your running style.

You’ll also have to do some research so you know exactly what changes you ought to be seeing throughout your training and how and when to take your training forwards or take a step back.

Lastly it will be a big help to you if you get some running clothing such as waterproofs, gloves, shorts, thermal underwear and running socks etc.

#3 Get The Foundations Right

Start off slowly, increasing your distances little by little, making sure you can allow an adequate amount of recovery time between training. I advise that you leave at least 24 - 48 hours in between very demanding runs to begin with, but more if you need it.

If you plainly are going from the couch to 5k training and can’t run at all to begin with then you should begin by power walking until you are able to jog easily, from then on you can push yourself a little faster. Running 3 times a week is usually enough to start seeing improvements in your fitness levels.

To find out more about going from the couch couch to 5k running, I would suggest ‘5k Training For Beginners.’ It’s one of the most effective 5k training schedules for beginners offered on the internet, perfect for anyone that wants to study how to run a 5k race in the quickest possible time. Click here to find out more.

The Significance Of Good Marathon Nutrition

Marathon nutrition is a little unlike most other forms of healthy eating. While the focus on most ways of eating is to minimise calorie intake and possibly reduce the intake of carbohydrates, in order for you to run at your best you will need to eat more calories than you need, but at the same time the likely outcome is that you will end up losing weight.

You'll be burning large amounts of calories during your marathon training, so it is important to eat more to make sure you have an adequate amount in store. If you've also got some weight to lose then this could make your running more difficult, so getting a rid of a few pounds will definitely help you to run faster, longer and with less stress on the joints.

One of the most foremost factors of marathon nutrition is that your body requires a supply of superior quality fuel to get the most out of your training.

The amounts of nutrients also have to be altered for somebody who runs frequently. Where most weight loss diets would recommend that you select somewhere in the region of 50 - 60 % of your foods from carbohydrate sources, a distance runner will need nearer to 70% calories from complex carbohydrates.

Carbohydrates are your body’s perfect choice for energy and this energy is saved in your muscles in the form of glycogen. You also require fats to create energy and if there aren’t enough being supplied in the diet, they’ll be taken and used from your own fat stores.

Another factor in creating a well balanced supply of marathon nutrition is that you’ll need a regular amount of low fat proteins. Proteins are required to help rebuild and repair damaged cells of the body which are a by product of your marathon training.

An ideal ratio of nutrient intake for marathon nutrition is: -

Carbohydrates = 65%
Protein = 15%
Fats = 20%

Always consider the quality of foods you select, try to choose foods as near to their natural state as possible with minimal processing. Opt for low fat and low sugar as much as workable and once or twice a week have a treat.

If you’d like to really run at your best then getting the right marathon nutrition is absolutely essential. The top runners in the world eat a diet specifically geared to improving their running ability. Whilst your aim might just be to actually finish a marathon it won’t be critical that your diet is perfect but getting it right will make a big improvement to the way you run.  Click here to find out the ideal runners diet and discover how to successfully run a marathon in the shortest possible time

The Problem With Most Marathon Training Schedules

Anything that has ever been achieved in life can usually be traced back to a plan or design, following a haphazard approach rarely gets the results we hope for.

Marathon Training Schedules are a bit like this in that you do need one. You need direction and goals and without a roadmap to stick to you will likely end up not achieving anything.

Watch out for any of these types of marathon training schedules: -

Ideal

Training for a marathon requires a routine and any worthy schedule should contain this. Also there need to be enough rest days, which allows your body to recover and the opportunity for you to add in further training if for some reason you haven’t been able to make your scheduled days.

The most important aspect of a good marathon training schedule is knowledge, you need to understand how your body and fitness should be developing. This will keep you motivated, but also you will be able to spot any signs of injury or overtraining long before they happen.

No Good To Anyone

Any training schedule that is a chart that just contains days and distances of runs or times for you to do is absolutely useless.

Training techniques have developed significantly over the last few years. Gone are the days of simply plodding away day after day, mile after mile. There are more effective ways to improve your fitness which don’t place the same stresses on to the body.

Just A Pack Of Lies

Any program that promises you can run a marathon as a complete beginner in just a few weeks is nothing short of scandalous. This type of claim may well sell training programmes, but it won’t yield many if any marathon runners.

Want to know more about training for a marathon?  ‘Marathon Training For Beginners’ will teach you all you need to know. It’s one of the most effective marathon training schedules for beginners available on the internet, ideal for anyone that wants to learn how to successfully run a marathon in the shortest possible time. Click here for more details.

Marathon Fitness - 3 Important Rules

Whilst training to run a marathon needn't demand any actual skill or talent as such, it does take determination and commitment, you will need to consistently give enough time to improving and developing your marathon fitness.

Marathon fitness can be summed up as the ability to be able to run the marathon distance completely (26.2 miles) in one go without stopping or giving up.

To accomplish this level of fitness, you will need to adhere to these 3 Important rules: -

Only Practice Makes You Better

To become good at anything requires practise. To become exceptional at anything requires practise, dedication and a will to be the best you can be. For the purposes of running your first marathon you are just aiming for a steady improvement in your body’s fitness and stamina levels which needs to be gradually encouraged over the course of many weeks, by following a marathon training program that is both structured and progressive (gets a little harder each run as your fitness improves)

Variation Spices Up Your Training

Running at a slow steady pace (steady state training) is desirable to some degree in order to build up your mileages, but you will boost the distances you can run far faster and more effectively by varying the way you train each session. By using advanced training techniques that push you in different ways such as hill running, speed work and interval training to name just a few, you will increase your marathon fitness at a much greater speed.

Once You Believe You Will Achieve

Once you know you can do something, you are much more likely to believe that you can do it. You’ll also understand how hard it feels when you go through it again and be prepared for it mentally. This is why at some point during your training you will have to try a long run at or around the marathon distance.

It is very important to ensure that you leave at least 2 or 3 weeks between your longest run and the real marathon so you have plenty of time to recover because the distance will take it out of your legs.

If you’re a marathon newbie that wants to learn how to quickly improve your marathon fitness and run a marathon in the shortest achievable time, then you need to turn your attention to finding out how your body adapts and changes during training, so you know when to move forward harder and when to back off a little. Without this awareness you really are playing a guessing game with your fitness.

If you've always wanted to run a marathon, ‘Marathon Training For Beginners’ will teach you everything you need to know, an entertaining and easy to use marathon training schedule for beginners that want to learn how to successfully run a marathon in the shortest potential time. Click here for more details.

Marathon Running Secrets - 5 Tricks Of The Trade

Marathon running has changed over the past few years like most other sports. The elite athletes have continuously run quicker and faster pushing the limits time and again.

The way that you train to run a marathon has also evolved, with many of the archaic beliefs and training techniques simply abandoned in favour of newer, more effective ways of improving fitness and endurance.

Perhaps the most important changes over recent years is that to become better at running longer distances, you don’t simply need to just run. In order to improve stamina it is still vital to ensure that you do perform some longer runs at marathon running pace, but these should only form an integral part of well balanced marathon training schedule and not be the sole type of training you use.

Whilst performing your training, these marathon running tips will help you to stay focussed:-

Keep an eye on your speed. A wrist watch with GPS tracking abilities will give you readings of your times per mile and running speeds as well as many other statistics which can provide various means of motivation and target setting.

If you have a heart rate monitor you can use it work within specific zones. For your longer steady state runs you should be working at between 60% - 70% of your maximum heart rate. (You can calculate this by subtracting your age from 220 then calculating the percentages in to beats per minute). For this type of training you need to be working hard enough so you begin to perspire, but not too hard so you can’t hold a conversation.

Listen to some motivational music, wherever possible opt for tunes that have a comparable beat to the pace you will be running at, music which is too fast has a tendency to raise your running pace.

Set yourself smaller goals to achieve along the way. Instead of focussing on completing the entire distance in one go, simply break it down in to smaller sections to beat your mind, then go and run each one until you do the entire distance. Doing this makes it much easier to stay motivated and keep going.

Find a running partner. This reason for this isn’t just for companionship, although this can often be a big help, but mainly for the extra encouragement and drive you will have if someone is running alongside you. For safety reasons this is also a very good idea.

Use a selection of running routes instead of sticking to just one. By choosing running routes that are interesting or attractive will serve to occupy the mind and provide a focus when you begin to feel tired.

The secret to successful marathon running is in the preparation. If you have trained properly and are adequately prepared, the race itself will seem a breeze. If you don't get your training right then your first marathon may well be your last.

My marathon training schedule will ensure that you are completely compared and ready to run your first marathon. Click here for more details.

Marathon Tips For Running Your First Marathon

Understanding how to actually run a marathon is essential to any first timer and any marathon tips you can use that will help should be followed to the letter, but test them first.

Without following the right advice, you run the risk of injury and falling short of achieving your goals. Here are my top 5 tips to help see you through race day.

Marathon Tip #1 

Don’t set off too fast. The buzz of excitement when you are lining up for the start of the race is usually electric and this can lead to a massive adrenalin burst which will lead you to running the first mile or two much faster than you would usually run them.. this can be a big blunder as it will take its toll on your energy stores especially in the latter stages of the race.

Marathon Tip #2 

Always, always, always thoroughly wear in a new pair of running shoes well in advance of your first marathon.. This should be done weeks before. New shoes can take many miles to get comfortable in and really mould to shape of your feet.

Marathon Tip #3 

Avoid eating anything at all in the two hours prior to the race because you will struggle to digest it properly. When you run, blood is diverted to the working muscles away from your stomach and digestive system which is then unable to break food down. This leads to nausea and stomach cramping which will severely jeopardise your race.

Marathon Tip #4 

Drink plenty of water. Not gallons of it in one go, just regular sips to take care of normal hydration levels.

Marathon Tip #5 

Don’t be competitive. It is very frustrating to see someone you think is out of shape, older or not as fit as you pass you by, but don’t try to keep up with them as this is a dangerous practice. They will almost certainly run at a pace that is right for them, you have your own pace. A marathon isn’t the time to let pride take over your judgement or common sense.

If you've always wanted to run a marathon, ‘Marathon Training For Beginners’ will teach you everything you need to know, an entertaining and easy to use marathon training schedule for beginners that want to learn how to successfully run a marathon in the shortest potential time. Click here for more details.

What Makes The Perfect Marathon Training Schedule?

This year is the one, you've decided to run a marathon and achieve one of your long term goals.

You’re ready, willing and able, but what do you do next?

At this point most people would look for a marathon training schedule. You can download them for free from most running or charity websites and generally they’ll give you a bunch of numbers, either distances or times that you need to run for each day.

The biggest problem with these giveaway marathon training schedules is that you’ll learn absolutely nothing about running a marathon and this puts you at serious risk of long term injury let alone ever being able to run one.

Any marathon training schedule worth reading shouldn't just be a list of times of miles for you to run each week and should include all of the following: -

• Nutritional advice including menus, snacks and foods that will help boost energy levels allowing you to run further and faster.
• Up to date marathon training techniques, not simply a list of miles or times to run each day. Modern marathon training techniques have progressed significantly. Overusing the same muscles and joints using outdated training techniques places too much stress on the body. Using advanced strategies as shown in my new guide ‘Marathon Training For Beginners’ will quickly improve fitness levels and reduce the time spent pounding the streets.
• How to pick the correct clothing and running shoes.
• Strategically placed rest days that account for the intensity of the previous days training.

But above all, an effective training schedule should teach you exactly how your body changes from the start of your training right up to race day. This way you’ll understand exactly when and how to change your training to boost your progress, quickly spot the signs of overtraining and sidestep debilitating injuries.

If you'd like to run a marathon, you need to understand how your body adapts and changes throughout the course of your training, choose a marathon training schedule that educates, not simply a free sheet of numbers that you've downloaded from a training website. You won't achieve your goal of running a marathon this way. 

Thinking Of Training For A Marathon?

Training for a marathon is different to most other sports. Basically to become good at distance running you simply need to be able keep running until you’ve completed the required distance of your particular event.

Whereas with other sports there is an certain amount of skill that can be improved to give the competitor an advantage. Running a marathon requires no real ability or talent, anyone in sound health that can walk with no injuries may well run a marathon if they wanted to.

So training for a marathon is unique because it focuses purely on improving fitness levels or more specifically endurance and stamina.

To successfully do this you should follow these guidelines: -

Use Your Head

The old days of simply donning your running shoes and heading off for a 10 miler, 5 times a week are gone. Recent marathon training techniques have progressed significantly. Repeatedly using the same muscles and joints when running mile after mile, day after day simply places too much stress on the body.

Using advanced techniques as shown in my new guide - ‘Marathon Training For Beginners’ will boost fitness levels and reduce the amount of time you need to devote to your training.

Swap Things Around

To be a good distance runner you need stamina in the heart and lungs, but you can build up this stamina by using exercises such as cycling, swimming and cross training, so give them a try.

Keep Progressing

One of the reasons why so many people who start marathon training don’t make it past their second week is that they don’t notice any progress. Every session should be different, a little longer or more challenging.

Take Rest Days Every So Often

Rest days are fundamental for your progress, so use them. You’ll be able to give your joints a break, refuel energy stores and allow your muscles to recover.

If you want to understand more about training for a marathon, ‘Marathon Training For Beginners’ is a terrific choice, it’s an entertaining and easy to use marathon training schedule for beginners that want to learn how to successfully run a marathon in the shortest possible time. Click here for more details.