Running a marathon in hot day

The last post wrote about running in the bad weather, now let’s look the other side of the coin, running in the heat.

During the heat season we can always choose when to go for the run, the best time of the day is before the sunrise. But we can’t change the start time of the marathon, so here are some tips how to survive. Continue reading ”Running a marathon in hot day”

Bad weather on marathon day

As much, the most of us like idea of good weather on marathon, sunny sky, warm weather, no strong wind everything is beautiful. We have been training in months to compete one certain race and picturing everything in our mind. Then race week coming and forecast show, cold, windy and rainy day, we get upset, even little bit scared. What to do?

Of course, running in bad conditions long distance makes running harder both Continue reading ”Bad weather on marathon day”

London Marathon: Mo Farah vs Eliud Kipchoge or NOT?

A lot of speculation going on about London marathon, especially who’s going to win. Many set Mo Farah and Eliud Kipchoge against each other.
There are some points of why people, especially British wait a lot for Mo, as he has enormous career in track. We have to remember that marathon is all the way different race than 10 000m or 5000m. I believe that Mo will have successful career also on marathon field, but transition from track to road can make some time. Continue reading ”London Marathon: Mo Farah vs Eliud Kipchoge or NOT?”

Racing shoes vs training shoes

I have written about shoes once earlier, where I listed down some main things to consider when picking the running shoes, you can find it here.

What are the differences of running shoes and training shoes, and when to use them?

Like the name say, racing shoes are designed for racing, when speaking the road races, such as marathon, these shoes can be 100-200g lighter than normal training shoes. They are designed for minimal support as all extra cushioning add weights. 100-200g weight Continue reading ”Racing shoes vs training shoes”

10+1 funny running signs

Those who have ever run a marathon or half, have seen funny cheering signs. I collected some of the funniest and best signs together. Which one is the best? Are these bring any memories from your race?

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Continue reading ”10+1 funny running signs”

What to take account when picking running event?

First of all there as many opinions as runners about how to choose running event. I will cover some good tips and points which are good to consider either running on marathon or half marathon.

Profile and terrain
If you wish to new PB or fast marathon. Check the route, often marathon organizers’ show profile in their website, the flatter the better, as the every hill reduce the speed. Also prefer more city run where the ground is asphalt as they are often more flat and not soft which makes running slower. Of course if you more adventurous and want Continue reading ”What to take account when picking running event?”

How to predict your marathon time?

Signing in your first marathon is exciting thing. Filling up your details, you will come across question; What’s your predicted finishing time? If you haven’t run marathon before or there’s been a while since you have run one and your fitness level has changed, you might wonder what to put on that section. Organizer often want to the predicted finishing time, as there are number or color coded starting section. Each section presents certain finishing time, for example all runners who wish to finish under 3 hours are in the first starting section, then runners who wish to finish 3:01-3:30, and so on. Section are often divided every 15 or 30 minutes. This ensure that faster runner start at the Continue reading ”How to predict your marathon time?”

How to recover after marathon?

Recovering after marathon is as important as tapering and training for the marathon. Without proper recover you increase the risk of injury or overtraining symptoms.
During the marathon, body is pushed to its limit, muscles, tendons, ligament, cell, etc. are pushed to the maximum. Each step your lower body joints, muscles, ligaments and tendons receive your body weight three times bigger. So repeating that force over 42 kilometres distance you can imaging how much destroy it can cause. Also you have higher risk to get flu as your immune system is weaker.

What to do after marathon?
Immediately after the finish line rehydrate, try to get your body back to the normal hydration level, but avoid overhydration. Don’t stop moving, as amazing it would be just to go lay in the ground, move forward, walk! So your heart rate can come down evenly. During the first hour after the finish line, eat something light, bananas, fruits, etc. Eat Continue reading ”How to recover after marathon?”

Tapering for a marathon

How long should you taper for the marathon? When should you start the tapering? What is tapering?

Every marathon runner should include tapering for their marathon preparation. WHY? Physiological adaptation will take at least 6 weeks so there’s much you can do anymore for your fitness during the tapering period. However doing too much can instead ruin your running performance. So, what tapering means and when to start it? Tapering means reduced training load, more recovery, sleep, and proper nutrient rich food. It Continue reading ”Tapering for a marathon”

Mental preparation

Training mental strength for the race is as important as training your body. Many runners don’t achieve their goals and PB because they are not mentally prepared.
Why prepare?
Going with the flow and enjoying the running doesn’t seem bad at all, right? But when you have run third of your marathon and your leg start to feel tired and then you see hill front of you, you might say couple swear word inside you Continue reading ”Mental preparation”