Tag: Training

What’s the best pacing strategy for my upcoming marathon?

On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

When it comes to running a marathon, there are three pacing strategy options: Positive pacing, negative pacing, or even pacing.

The most desired pacing strategy amongst most marathon runners is the negative split, or a negative pacing strategy. This means a runner will begin the race at a pace slightly slower than their average marathon pace, and get faster as the race goes on — ideally, finishing the second half of the race faster than the first. Scoring negative splits is a difficult feat because it means having enough gas in the tank in the second half of the race to run faster and stronger than you did in the first. With so many variables that can affect your race — from fueling, to weather conditions, to mental stamina — it’s not guaranteed that you’ll be able to kick things into a higher gear after 13-plus miles on your feet.

Even splits, or an even pacing strategy, means that runners stay pretty consistent throughout the entire race, aiming to run each mile at the same pace, or within 10 to 15 seconds of the previous mile. Like negative splits, this “metronome” pacing strategy can be incredibly difficult to pull off, and requires laser-like focus along with a high level of endurance.

Positive pacing, or positive splits, is often perceived as the less desirable of all the pacing strategies. Positive splits are the opposite of negative splits, meaning runners get slower throughout the race, with the second half of the race being slower than the first. This racing strategy is often attributed to a poor pacing strategy overall, with runners starting the race at a faster pace than they can sustain, and slowing down as the race goes on. Many runners “hit the wall” after mile 18 or 20, and struggle through the last 10k of the marathon, citing everything from gastrointestinal issues, muscle spasms and soreness, mental fatigue and exhaustion as the culprit that sabotaged their race.

Despite positive perceptions about negative-splitting a marathon, and negative perceptions towards positive splits, research shows that for most runners, the best marathon pacing strategy for a goal of a faster race time is to run even splits, or a slightly-positive split race. Recent world records have indicated more even splits are the best race strategy, while other race analyses have found marathoners more often adopt a positive pacing strategy. 

The latter might seem counterintuitive. After all, how can slowing down over the marathon distance lead to a personal record (PR) or personal best (PB)? 

Of course, with most things, there are a couple big caveats.

1. While slightly positive splits may lead to a faster finish time, that doesn’t mean going all-out in the first half of the race and completely falling apart in the second. A 2014 study of New York City Marathon finishers found that while a “positive pace profile” led to faster times in general, the variability in speed was low — meaning that while runners ran a technically slower back half of the marathon, their mile splits didn’t fluctuate a ton throughout the race.

2. Outsiders often associate “positive splits” with bonking, or an athlete’s body shutting down physically or mentally somewhere in the last half, or more often last 10k, of a race. Rather, the pacing strategy of elite marathoners is to start faster than their average pace, and then “recover” in the later stages of the race by running slightly slower than their average pace for two-thirds of the distance. So while they’re technically accumulating positive splits, this tactic isn’t happening because of an unplanned depletion of energy, but as a method of self and energy preservation. 

3. Every race course has a different elevation profile, and this will definitely affect runners’ pacing tactics, as well as their pacing strategies. Strategically difficult courses like the Boston Marathon and New York City Marathon are likely more easy targets for positively-paced races, while net downhill courses will make it easier to accomplish consistent negative splits. 

Whatever race you’re signed up for, no matter your pacing goals, these three takeaways will help you run a faster race:

  1. Train with your pacing strategy in mind — if your goal is to have evenly-paced splits or negative splits, your workouts and training need to reflect that.
  2. Stay consistent — the less variability you have in your pacing strategy, the better control you’ll have over your time goal.
  3. Prepare for both physical and mental hurdles: Runners are often derailed from their pacing strategies and time goals (AKA, they “hit the wall”) due to gastrointestinal distress, fueling issues, and mental barriers. Keep these outliers in mind throughout your training and develop a solid plan in place to ensure they won’t sabotage your race day pacing strategy. 

Fueling for the marathon: How much and how often should you eat during a race?

On By idratherbestrongthanskinnyIn food, marathon training, runningLeave a comment

If you’ve ever had an otherwise-perfect race, long run, or workout ruined due to GI distress or an uncomfortable stomach, you know how important it is to nail your race-day nutrition.

While it’s perfectly normal to be unsure about nutrition, fueling, and marathon training, the right nutrition strategy on race day can really make a difference. A 2023 study analyzing fueling strategies for runners found that per each additional 100-calorie gel consumed, runners were able to run 0.5 to 0.7 kilometers further in the same amount of time. This amounted to a 7.75% increase in speed compared to runners who did not take nutrition. 

Here’s what the science has to say about marathon training and fueling:

  • Carbohydrates: When it comes to carbs, the length of your activity will dictate how much you should be ingesting. For events lasting less than 60 minutes, don’t worry about taking in extra carbs. However, for activities that last between 1 and 2.5 hours, 30-60 grams of carbs per hour is recommended, ideally consumed every 10-15 minutes in a 6-8% carb solution (like in a sports drink). For events longer than 2.5 hours, 60-70 grams per hour (and up to 90 grams per hour!) are recommended. 

While the above research is particular, it’s important to remember that every body is different. Instead of every 10-15 minutes, your body may appreciate 20, 30, or 40 minute intervals. Instead of a carb solution, like a sports drink, you may rather eat gels, chews, or even solid food. 

There’s lots of advice on the internet and from influencers on TikTok and Instagram, but marathon nutrition is very personal. Beyond running a lot of miles during training, it pays to pay attention to what you eat both before, during, and after your run. 

In general:

  • Eat or ingest something before you feel hungry during a race or long run. If you wait until you’re hungry, it’s probably too late! 
  • Experiment with different gels and electrolyte drinks in the early months/weeks of training, and figure out what you like best. 
  • Once you’ve found the nutrition that works best for you, use ONLY that nutrition during the remainder of your training. This will ensure you don’t have any surprises on race day. 
  • Plan your pre-run meals ahead of time (this goes for dinner the night before AND breakfast/whatever you eat before a run). Pay attention to how this sits in your stomach, and increase or decrease portions accordingly. 
  • Within your training log, add a tab for notes regarding fuel and hydration. Write down your fueling strategy, and how you felt during and at the end of your run. If you’re taking in gels every 30 minutes and feel depleted towards the end of your long run, try increasing the intervals at which you take in nutrition. While the study above does indicate you should be consuming gels every 10-15 minutes, this is an important parameter to personalize as well.
  • Pay attention to caffeine content within gels, GUs, and gummies. It’s okay to take in a little bit of caffeine, but monitor how much, and how it affects your performance. 

There’s no one-size-fits-all model for fueling, but the above advice should get you to the starting line. Experiment and figure out the best strategy for you — you’ll thank yourself on race day!

Hopping May Be The Secret To Unlocking A New PR: Here’s Why 

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

One exercise I’ve been frequently adding to the end of my running clients’ strength and cross training training circuits is hopping. While it may seem a little silly to bop up and down after a series of heavy-weight deadlifts, I have my reasons. The act of running is actually a series of one-legged hops, done repeatedly over and over again — so if hopping is uncomfortable or difficult for someone, it may be a sign that they are not quite ready to run (and they’re definitely not ready to up their mileage or intensity). I also think it’s a good exercise to increase power, practice adequate shock absorption, and provide an alternative calf workout to the much-loved heel raise.

Hopping exercise may also directly translate to improved running economy, according to a new study  published in Scientific Reports. The randomized controlled trial investigated how five minutes of daily double-leg hopping exercises affected running economy in 34 amateur runners over six weeks. Loading was progressively increased by increasing hopping bouts by increments of 10, and decreasing rest time in between sets.

After six weeks, researchers noticed significant improvements in runners running at faster speeds (12 km/hr and 14 km/hour, which roughly translates to 7.6 and 8.6 miles per hour, or paces faster than an 8-minute mile). 

This study’s main takeaway was that short daily bouts–about 5 minutes–of hopping exercises can improve running economy in amateur runners.

To incorporate this into your own training, try this simple exercise:

  1. First, try balancing on your right leg for 30 seconds, and then your left. Pay special attention to any differences you may feel between the two.
  2. Next, jump up and down using both legs 10 times: Do not aim to jump incredibly high, instead, aim to land softly and have your feet work in sync.

If you feel any loss of balance or difficulty during those two quick exercises, it may be a sign to build up your strength, particularly in your glutes, hamstrings, quadriceps, and calves. If you feel anything else suspect–like leakage–it may be time to schedule a visit with a pelvic floor physical therapist. 

If both of those exercises feel good, you can move on to:

  1. 10 x 10 bouts of double leg hops, with 10 seconds rest in between each set. Ending your strength training circuits or warming up for your runs with 10 x 10 bouts of double leg hops is a great place to start: As you get more comfortable and stronger, you can increase the number of sets, the number of hops in each set, the direction of hops (forward and back vs. side to side), the height of each hop (progressing to a tuck jump),  and eventually move on to single leg hops (5 x 10 bouts single leg hops with 10 seconds rest in between, and progress from there). 

Adding daily hops to your routine is a great example of a simple daily activity that can increase your running economy without reinventing the wheel.

Give it a try, and let me know how it goes!

How Many Days Per Week Do You Really Need To Run While Marathon Training?

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

I’ve recently started training for the Los Angeles Marathon, which is scheduled for March of 2023. It’s been a minute since I’ve seriously trained for anything (thanks, pandemic and graduate school!) and I’ve got to admit that it’s been a humbling experience. Since my last marathon in 2018, my pace is a bit slower, my stomach is a little softer, and I’ve been struggling to finish runs that were once a piece of cake. 

However, it’s not lost on me that I’m still incredibly lucky and fortunate to be able to train for a marathon! Working in a hospital pretty much ensures you leave work everyday grateful to be healthy enough to go home to your own bed and come back the next day on your own terms. Of course, feeling grateful for my health doesn’t mean that I’m not thinking about my goals for the upcoming race, and how to choose a goal that’s challenging but also tangible. And since I’ve recruited roughly 10 of my classmates to join me during this training cycle — and have been spearheading a group training plan for all of us — I’ve been thinking about the most important aspects of a training plan, and what the most vital components are during a marathon build up. 

Fortunately, a recent study may have the answers I’m looking for.  A study published in European Applied Physiology found that monthly training volume has the strongest influence on your marathon performance when compared to other objective variables including training frequency, longest running distance (LRD) and average running distance per workout (ARD). 

Interpreted results indicate, above all, your weekly and/or monthly total mileage may have more of an effect on your overall marathon performance compared to how many days a week you run, how long your daily runs are on average, or the longest run in your training cycle. This makes sense, as previous research shows that marathon performance is strongly linked to a person’s anaerobic and lactate threshold, and training volume is more closely related to lactate threshold compared to training intensity. 

The findings of this study don’t come without stipulations. In order for monthly training volume to be the biggest differentiator in your training plan, study findings indicate that your average runs (ARD) should be greater than or equal to 10km, or 6.2 miles, and your longest run (LRD) should be at least 21km, or about 13 miles. Your total number of runs per week also needs to be greater than 2.

These specific distances for average run (ARD) and longest run (LRD) are interesting to me, as the ARD is longer than I expected, and the LRD is shorter than I expected. Typically, I recommend runners taking on at least one 20-miler as their longest distance before running a marathon, and shorter week day runs throughout the cycle are typically between 3-5 miles. The fact that these results applied to runners running less than 5-6x per week was also surprising, but refreshingly so.

At first, these particular study results had me questioning if I should be upping the mileage when it comes to shorter, weekly runs — and if that’s even possible for some of the members of our group. Currently, our Tues/Thurs/Saturday schedule has 3-5 miles scheduled on Tues/Thurs, and a longer run scheduled for the weekend. But with some simple math I realized that if you take our weekly “long” runs into account, we’re actually not so far off with the numbers: Two 3 to 5-mile runs plus one longer 10-mile run means our weekly average distance hovers just below or exceeds that 10km, or 6.2-mile threshold.  

With some context and added thought, this study seems promising for recreational runners, as the schedule I’ve created for our LA training is taking more of a conservative approach, consisting of just three days per week of running (with an ‘optional’ fourth day) to account for our very busy schedules. While this study maintains that a higher monthly training volume had better marathon results, it puts less emphasis on the frequency of training, meaning that a more conservative approach (or running 3x/week) can be just as effective as someone running 5x per week, as long as an adequate training volume is maintained. 

Other promising features of the study include the fact that the median monthly mileage for runners was 150 km, or 93.2 miles. Broken down into four weeks of the month, that’s only 23.3 miles per week. Although it’s easy to get overwhelmed by runners you see on Strava logging 40, or 50, or even 80-mile weeks, it’s important to recognize that marathon training can be accomplished with lower training volumes — as long as you’re consistent. 

While this study does indicate that conservative and lower-mileage training plans can produce improved marathon results, it’s important to recognize that this study only included males. However, it’s definitely reassuring and providing some positive reinforcement to individuals training for a marathon with busier schedules.

Key takeaways:

  • Monthly training volume has a stronger influence on your marathon performance compared to training frequency, longest running distance (LRD), and average running distance per workout (ARD)
  • While greater monthly training volume is correlated with better performance times, following a conservative training plan for runs 3/week amounting to ~25miles/week may be just as effective for improving marathon performance as a plan that has you running 5x/week for ~25 miles/week

Check out the study abstract here, full citation below.

Yamaguchi A, Shouji M, Akizuki A, et al. Interactions between monthly training volume, frequency and running distance per workout on marathon time [published online ahead of print, 2022 Oct 7]. Eur J Appl Physiol. 2022;10.1007/s00421-022-05062-7. doi:10.1007/s00421-022-05062-7

Race Review: Sleepy Hollow Half Marathon

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, marathon training, race recap, The Boston MarathonLeave a comment

As most of you know, I’ve been training for the Boston Marathon coming up on April 16. It’s the first time I’ve taken my marathon training seriously in a long time, and it’s been quite a haul. Luckily, I have been working with a great coach, Christopher Baker. Even though I’m a run coach and hold many others accountable, I find it really hard to hold myself accountable when I’m planning for so many other people, so it’s helpful to have someone taking the guesswork out of my training. While the workouts have been quite grueling — and balancing them with everything else I have going on in life (work, school, coaching, attempting to have a social life) has been even more demanding — I’m happy to have a schedule and some kind of consistency in my life.

As a tune up, I ran the Sleepy Hollow Half Marathon on Saturday. It was a wonderful opportunity to see some real-time results of this training plan in action. A friend had suggested the race after the drawing results for the New York City Half came out, and while I didn’t have any desire to run another NYRR race, I liked the idea of a small town race in a new and different place. While the hills of the course were intimidating, I liked that there was no pressure to PR, and the idea of getting a race in before the marathon.

A few friends from The Most Informal Running Club, Ever (NYC), and I headed up to Sleepy Hollow via the MetroNorth train, and were able to walk to the race start from the train. The weather was chilly, but sunny, so it was nice to not freeze our butts off before the race like the runners in the NYC Half had done the weekend before. We even had time for our tradition of taking a photo in the Port-A-Potty (don’t ask why).

29512705_10216019860388257_44471192411846527_n Continue reading “Race Review: Sleepy Hollow Half Marathon” →

The Runner Diaries — Willa Tellekson-Flash

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, food, marathon training, running, The Runner Diaries, travelLeave a comment

Welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

This week, we have Willa Tellekson-Flash, a 21-year-old runner, writer, and student at New York University. Follow along as she balances her senior spring semester course load, an internship, a whole lot of fitness and peanut butter, and training for a spring half marathon.

The Run Down:

Name: Willa Tellekson-Flash
Location: New York, NY
Age: 21
Training For: NYCRUNS Ladies’ First Half, March 2018
Occupation: Student, Writer
Following a training plan? I have a fabulous running coach 😉
How long you’ve been ‘a runner:’ Around 5 years
Goal weekly mileage: Currently around 30 mi

Runner’s Statement:

I always hated running as a kid. I got a terrible side stitch, dreaded the timed mile in gym class, and was convinced that I just was not cut out for it. It wasn’t until I joined the crew team in high school that I started to use running as a way to try to improve my endurance, and to stay in shape when I spent a year in France and wasn’t rowing. I haven’t looked back since, and even though I don’t race very often, running has become a huge source of joy for me since moving to New York for college about 4 years ago.

Day One | Monday

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6:30am — I wake up and have a glass of water and a ginger shot before my run. Everyone has the flu in New York right now, and I’m doing everything in my power to make sure my cold doesn’t turn into the flu. By 7am I’m out the door for a run. I have an easy 45-60 minute run scheduled for today, so I run 6 miles at a comfortable 8:30 pace, and finish with some striders and stretches.

8:30am — I have a jar of overnight oats for breakfast that I made last night since I’m in a bit of a rush to head to class. Since I’ve reached a point in my training where I’m running more miles than my non-training norm, I feel like I’m hungry all the time, so I add a big scoop of coconut butter to my oatmeal to keep me full until lunch time. I also have a concoction of hot water, lemon, apple cider vinegar, and marine collagen that I make every morning before breakfast. I don’t like coffee, so this is my version of the drink that makes me feel set to start the day.

9am — Off to class! This semester, I’m working on my creative thesis, which consists of me writing a Sex Ed curriculum that is far more concerned with students’ emotional well being than simple biology instruction, and I have to give a presentation on my project this morning. I grab a bottle of Pressed Juicery Green Juice No. 5 from my fridge (a splurge… they were having a sale!) to sip on throughout the day.

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11am — I don’t have class again until dinnertime tonight, and I find the library at school extremely sad, so I’m always on the hunt for places to work that don’t require me to purchase $7 matcha lattes. A friend and I head to Hub Seventeen, a free workspace in the Flatiron lululemon store to get some work done.

12:30 PM — Lunchtime!

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One of the best parts of working at a space that isn’t a café is that I can bring my own lunch, too. Using food that I meal prepped yesterday, I packed a bowl of steamed kale and green beans, roasted sweet potatoes and carrots, hard boiled eggs, sunflower seeds, and a peanut dressing that I made. I’m in general quite a healthy eater (I’m one of those lucky humans who loves vegetables), but I haven’t always had the healthiest relationship with food, so I try not to adhere to any specific diet too closely to avoid too much rigidity. That said, it’s easiest to describe me as a pescetarian. I do a fair amount of meal prep each weekend too, which helps keep me fueled and saves me a ton of money. I like to think carrying around my lunch and dinner tupperware counts as strength training too… 🙂

1:30pm — I pop up a block to Athleta to exchange a pair of running leggings for a different size. They have the best return policy… even though I bought these leggings a month ago, they let me exchange them no questions asked for not only a different size, but a pair with better pockets!

3:30pm — After a very productive afternoon, I walk home, have a snack, and do some more reading. I’m trying to take advantage of my last semester of college and the days when I have a little more flexibility in my schedule, so I curl up in bed for an hour with Bird by Bird, a great book on writing that I’m reading for a creative writing seminar, and a mug of vegan yogurt, granola (if you haven’t tried Purely Elizabeth’s Chocolate Sea Salt + Peanut Butter Granola, you haven’t yet lived… it’s that good), and blueberries. I do a little stretching and spend some time on my foam roller too, which is a bit of a challenge in my apartment as I seem to always knock something over, but my calves appreciate my efforts.

6pm— Back to school! My creative writing seminar goes from 6:30 to 9, so I bring my dinner with me to eat midway through class. It’s not all that different from lunch, but still tastes pretty darn good. I try to change it up a little, though, and have a bowl of quinoa, kale, green beans, carrots, turmeric tofu, peanut sauce, and sunflower seeds.

9:15pm — Today feels like it’s been a long one. I make myself a mug of peppermint tea, lather a rice cake with peanut butter and add some banana, and do a little more work for school.

10:15pm— I’ve started putting technology away between 10 and 10:30 so that I can properly wind down before I go to sleep. It’s tough to get myself to do it, because lying in bed and scrolling through Instagram can be rather tempting, but I’ve been sleeping so much better. I also diffuse lavender essential oil in my room at night, which makes the whole going to bed thing extra calming. My lights are out by 11.

Total Miles: 6 Continue reading “The Runner Diaries — Willa Tellekson-Flash” →

Negative Splits with Coach EK, Volume II

On By idratherbestrongthanskinnyIn fitness trends, headlines, Inspiration, marathon training, runningLeave a comment

Today, the second edition of Negative Splits with Coach EK, my running-focused newsletter, was sent out! Check out the below for a sample of some of the musings, workouts, and relevant running-related things you’ll find, and subscribe if you want to get them weekly!

The Run Down

What happened in the world of running this past week? Well, way more than I could actually ever address. But some highlights include…

  • The American Women’s 4×800-meter relay team broke the World Record on Saturday, right here in New York City at the Millrose Games. Their time was 8:05.89. As a high school 800-meter runner, the 2-min splits of the relay members are just gnarly to me. My best time ever was a 2:25 split, and I got beat out by a girl who peed her pants. Way to go, ladies! | via Runner’s World
  • Hawaii legislators were just denied a bill that would limit marathons and half marathons to the 18-and-over crowd under the claim that ‘distance running is bad for children.’ But here’s the thing — there’s no science to back that up. So, it got the boot. While I find it a little odd that kids as young as 10 and 12 are running 26.2 miles (I didn’t run my first marathon until I was 22!), I think it’s a much healthier alternative to some of the other activities kids engage in — like playing video games 24/7, or… uh, tackle football. | via Flotrack
  • TYSK* (Term You Should Know): “Plogging,” which is a Scandinavian term and practice that asks runners to pick up litter along their jogging routes. While I don’t recommend doing this during your next speed workout, your long run could probably use a few distractions…. | viamindbodygreen

    • *I made this up.

Worthwhile Reads…

Molly Huddle and the Perks of Running Dangerously

To be totally honest, I have been known to catch myself playing it safe in races. I know that’s not how to PR or really take advantage of my full strength, but I fear the alternative — which is going out too fast and possibly crashing hard later on. In this piece for Outside Online, Molly Huddle acknowledges “blowing up” (or burning out) in the last few miles of the Aramco Houston Half Marathon after starting the race at an aggressive pace. Yet despite her fade, Huddle ran a 1:07:25, breaking the American record.

  • TL;DR? Sometimes, it pays to take a risk — especially in shorter distances (read:not the marathon). No, that doesn’t mean you should be totally reckless in your next race. Even Huddle knew she wouldn’t be able to keep up that pace forever — but she wanted to see where the line was. So, I’m challenging you to find YOUR line. It may be uncomfortable, and you very well could bottom out. BUT, you could also break some (personal) records.

Workout of the Week: The Call To Adventure: 20 x 400m

This workout comes from Michael Joyner, a human performance expert at Mayo Clinic. I read about it in a Runner’s World article over a year ago, but haven’t had an athlete bold enough to try it yet (myself included).

The workout:

  • 20 x 400-meter repeats with a 200-meter recovery jog in between each interval.

Get the full workout (and the rest of the newsletter) here.

The Runner Diaries — Sabrina Wieser

On By idratherbestrongthanskinnyIn food, Inspiration, running, The Runner DiariesLeave a comment

Inspired by Refinery29’s Money Diaries and The Cut’s Sex Diaries, welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

This week, we have Sabrina Wieser of New York City. The 31-year-old run coach and competitive runner balances a rigorous schedule of healthy eating, a digital marketing job, managing her own coaching clients, and training for the New York City Marathon — her first attempt at the 26.2-mile footrace!

Name: Runningbrina (Sabrina Wieser)
Location: New York City
Age: 31
Goal race? The New York City Marathon (it’s my first)
Following a training plan? As I running coach I have created my own based on tips and advices from local running coaches who ran the race before.
How long you’ve been ‘a runner: I started running 4 years ago
Goal weekly mileage: Increasing the mileage right now. I’m at 40 miles per week

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Runner’s Statement:

I started running right before I got married to lose weight. I wasn’t athletic growing up, so physical activity was totally new to me. I fell in love with running and today I can’t picture myself without it anymore. I love running in New York City, breathing in the good vibes in Central Park surrounded by so many inspiring athletes. I do both bodybuilding and running which makes it even harder for me sometimes. Waking up at 4:30am to run and going to the gym at night is what makes me feel alive. We all need things in our lives that we enjoy and make us feel good — working out is exactly that for me. Continue reading “The Runner Diaries — Sabrina Wieser” →

Do You Need A Coach For the 2017 New York City Marathon? A Coach Weighs In

On By idratherbestrongthanskinnyIn marathon training, running, The Boston Marathon2 Comments

If you are signed up for the 2017 New York City Marathon, you probably know that you need to start training fairly soon, if you haven’t already started. If you don’t, well, here’s your heads up: it’s time to start running!

The marathon is an entirely different beast of a race than a local 5k or 10k — or even a half marathon. So when it comes to tackling the 26.2-mile distance, it’s not uncommon to question whether or not you need to hire a running coach to get yourself to the finish line.

I’ll be the first person to tell you that you probably don’t.

That’s right — Road Runners Club of America Certification and all, I’ll tell you right now that you don’t need a coach to get yourself to the end of a marathon course. In fact, if you’re in decent enough shape, you could probably walk or jog the course to completion right now.

However, having said that, if you did attempt to conquer the course right now, it would most likely be a horrible experience. It wouldn’t be enjoyable, and you’d probably suffer through it — maybe even injuring yourself along the way.

That’s why I’ll be the first person to tell you that you don’t need a coach to get yourself through a marathon … but it’s a pretty good idea.

Having a running coach or mentor to guide you through 18, or 16, or 12 weeks of marathon training is helpful for a number of reasons, whether you’re a novice runner or a seasoned athlete. While I didn’t hire a coach for my first marathon, I sought out the guidance of coach Chris Baker for my first ironman and am confident that my experience was infinitely better because of it.

How, exactly, can a run coach help get you to the finish line? Let me count the ways.

Screen Shot 2017-07-12 at 9.07.56 AM Continue reading “Do You Need A Coach For the 2017 New York City Marathon? A Coach Weighs In” →