Question: How far and how fast should one go on the two maintenance runs? Answer: A 30-minute minimum is needed. You can run at any speed, using any run-walk-run ratio desired, on these run. It is OK to run faster on these runs, if you’re recovering well from the...
The most popular form of marathon speed play is interval training, a technique that has been used by world-class athletes for many, many years. Measured segments (repetitions) are run at a pace that is slightly faster than marathon goal pace and are followed by a rest...
Keep the effort level and breathing rate consistent and conversational as you approach a hill. Touch lightly as you go up the hill (many trail runners walk up most or all hills). If you insert running segments whengoing uphill, reduce stride length as you run...
One excuse often given for not exercising: “I don’t have the right build (or technique) for exercise.” Just go to any big marathon and you’ll see an amazing diversity of body types – including those who weigh more than 300 pounds. Virtually every one of us is...
Question: How much running/walking should I do the day before long runs and the marathon itself? Answer: You don’t need to run or walk at all the day before the race. You’re not going to improve your conditioning during this period. But most runners I’ve heard from on...
Take charge by thinking ahead and being aware of your surroundings. Bring a whistle with you In uncertain areas bring pepper spray Bring a cell phone, and all someone if you feel threatened Wear an ID tag on your shoe Tell someone where you will be running, and when...