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Master Marathon Pacing

Written by Cally Macumber October 26, 2023
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 2nd 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!



As a runner, you understand the importance of staying injury-free to maintain training consistency and reach your goals. Running-related injuries can be frustrating setbacks, but with the right knowledge and preventive measures, you can minimize the risk. Stay tuned as we explore effective injury prevention tips, helping you stay strong, healthy, and on the road to success:

Gradual Progression:

  • One of the key factors in preventing injuries is a gradual progression in your training. Avoid sudden increases in mileage or intensity, as this can overload your body and lead to injuries. Gradually increase your mileage, duration, and intensity to allow your muscles, tendons, and bones to adapt and strengthen over time.

Proper Warm-up and Cool-down:

  • A proper warm-up and cool-down routine are crucial for injury prevention. Prior to your run, engage in dynamic stretching and light exercises to warm up your muscles and increase blood flow. After your run, perform static stretches to cool down and improve flexibility. These routines help prepare your body for the demands of running and aid in recovery.

Strength Training:

  • Incorporating strength training into your routine can significantly reduce the risk of running-related injuries. Focus on exercises that target your core, hips, and glutes, as these muscle groups play a vital role in maintaining proper running form and absorbing impact. Include exercises such as squats, lunges, planks, and clamshells to build strength and stability.

Listen to Your Body:

  • One of the most important aspects of injury prevention is listening to your body. Pay attention to any warning signs of pain, discomfort, or fatigue. If you experience persistent pain or discomfort, it's essential to rest and seek professional advice. Ignoring these signals can lead to more severe injuries and prolonged recovery periods.

Proper Footwear:

  • Investing in a good pair of running shoes that suit your foot type is crucial. Ill-fitting or worn-out shoes can contribute to various injuries. We recommend changing shoes every 300-400 miles inclusive any walking or other activities you wear them for in addition to running.

Cross-Training:

  • Incorporating cross-training activities such as swimming, cycling, or strength training on non-running days can help prevent overuse injuries and promote overall fitness. It gives your body a break from the repetitive impact of running while strengthening different muscle groups.

Injury prevention should be a priority for every runner, regardless of experience level. By following these injury prevention tips, you can minimize the risk of common running injuries and enjoy a consistent and fulfilling running journey. Stay proactive in your injury prevention efforts, and keep pounding the pavement with confidence!

 



crosstrainingIf you’re a seasoned runner, you're likely familiar with the energizing feeling of hitting the pavement or exploring nature's trails. But, did you know that incorporating cross-training into your routine can take your running to the next level? Cross-training offers an abundance of benefits, including improved performance and reduced injury risk. In this blog post, we'll dive into the world of cross-training for runners, exploring the ideal activities to complement your training and providing practical tips for integrating cross-training into your training plan.

But first, what is cross-training?

Cross-training involves participating in alternative exercises and activities that supplement your primary sport, in this case, running. While running is an exceptional cardiovascular and lower-body strengthening activity, it can also lead to overuse injuries and muscular imbalances. Cross-training addresses these concerns by targeting different muscle groups, enhancing overall fitness, and mitigating burnout.

What are optimal cross-training activities for runners?

When it comes to cross-training, not all activities are created equal. The ideal cross-training exercises for runners should complement running, enhance cardiovascular fitness, improve muscular strength and endurance, and minimize joint impact. Here are some highly effective options to consider:

Cycling: A low-impact activity that develops lower-body strength, boosts cardiovascular fitness, and enhances endurance. By pedaling through varying terrains, you'll strengthen your leg muscles while minimizing stress on your joints.

Swimming: Training that offers the experience of a full-body workout. It enhances cardiovascular fitness, builds upper-body strength, and promotes muscular endurance. The water reduces impact, making swimming an excellent choice for recovery and injury prevention.

Strength Training: Engaging in strength training exercises, such as weightlifting, bodyweight exercises, or resistance training, is instrumental in fortifying muscles, tendons, and ligaments. Focus on exercises that target core stability, hip strength, glute activation, and leg muscles to improve running form and prevent injuries.

Yoga and Pilates: These mind-body practices contribute to overall fitness by improving flexibility, balance, body awareness, and stability. Incorporating yoga or Pilates sessions into your routine can enhance recovery, reduce muscle imbalances, and provide mental benefits like stress reduction and improved focus.

How can you integrate cross-training into your training plan?

It is essential to integrate cross-training into your training plan strategically. Follow these practical tips for seamless integration:

Define your objectives, whether it's improving speed, endurance, or injury prevention.

Strike a balance between running and cross-training sessions by considering your current fitness level, training volume, and recovery needs. Aim for two to three cross-training sessions per week alongside your running workouts.

Embrace a diverse range of cross-training activities to target different muscle groups, prevent overuse injuries, and prevent boredom - and rotate activities.

Listen to your body! If an activity causes discomfort or hinders your running performance, modify or replace it with a more suitable alternative.

What are the benefits of cross-training?

Integrating cross-training into your running routine offers a plethora of benefits:

Enhanced Overall Fitness: Cross-training improves cardiovascular fitness, muscular strength, flexibility, and balance, creating a well-rounded athletic foundation.

Injury Prevention: By addressing muscular imbalances and reducing repetitive strain on specific muscle groups, cross-training lowers the risk of overuse injuries that are common among runners.

Accelerated Recovery: Engaging in low-impact activities like swimming or yoga on rest days promotes active recovery, aids in muscle repair, and facilitates optimal performance during running workouts.

Mental Refreshment: Cross-training injects variety and excitement into your training regimen, preventing monotony and keeping your mental motivation high.

You'll enhance your overall fitness and correct imbalances by embracing cross-training activities that complement running. So, lace up your running shoes, dive into the pool, or grab a set of weights - let the power of cross-training unlock your running potential.



Meet the Marathon

Written by Cally Macumber April 23, 2023

Marathon training requires a commitment to consistency and dedication to push through the physical and mental challenges. Whether you're a seasoned runner looking to tackle your first marathon or a newbie seeking a new fitness challenge, here's a guide to get you started on your marathon training journey. 

What is a Marathon?

A marathon is a race that covers a distance of 2MarathonI6.2 miles or 42.195 kilometers. It originated from the Greek legend of Pheidippides, who is said to have run from the Battle of Marathon to Athens to deliver news of victory, thus inspiring the modern-day marathon race. Today, marathons are held worldwide and attract participants of all ages and abilities.

Getting Started 

Before embarking on marathon training, it's important to establish a base of running fitness. This means having a regular running routine and gradually increasing mileage over time. We recommend a gradual increase in weekly mileage of no more than 10% to avoid overuse injuries.

Building the Right Training Plan

When we build your training plan, we consider your current fitness level, running experience, and time availability for training. We build a plan that aligns with your goals and abilities. A training plan should incorporate a mix of easy runs, long runs, tempo runs, and speed workouts to build endurance, speed, and strength.

Incorporating Cross-Training

Cross-training, or incorporating other forms of exercise into your training routine, can be beneficial for marathon training. Activities such as cycling, swimming, or yoga can help improve cardiovascular fitness, build strength, and prevent injuries from overuse. Cross-training can also provide variety to your training routine and help prevent burnout.

Prioritizing Recovery

Recovery is a critical aspect of marathon training as it allows your body to rest and repair between workouts. Incorporate rest days into your training plan and prioritize recovery activities such as stretching, foam rolling, and massage. Listening to your body and giving it the rest it needs can help prevent overtraining and reduce the risk of injuries.

Staying Motivated

Marathon training can be physically and mentally challenging, so it's essential to stay motivated and focused on your goals. Surround yourself with supportive people, join a running group or find a training partner, and track your progress to stay accountable. Celebrate your successes along the way, and remember to enjoy the journey, not just the destination.



Selecting the correct pair of running shoes can be a crucial factor in improving performance and preventing injury. Here are my top recommendations for athletes looking to enhance their overall running experience:runningshoes
  • Beginners: Comfort, support, and durability are the three most important factors for beginners. Choose shoes with good cushioning and shock absorption to reduce impact on your joints. It is best to visit a running specialty store where they can recommend shoes based on your specific needs. Shoes that may work well for beginners include the Brooks Ghost or Asics Gel-Nimbus.
  • Overpronators: If you have flat feet or tend to overpronate, look for shoes with good arch support and motion control. Choose shoes with a firm midsole and supportive structure to prevent excessive inward rolling of the feet. Shoes that may work well for overpronators include the Brooks Adrenaline, Asics Kayano, and Saucony Guide.
  • Supinators: If you have high arches or tend to supinate, choose shoes with good cushioning and flexibility. Look for shoes with a soft midsole and a wide toe box to allow for natural foot movement. Shoes that may work well for supinators include the Nike Zoom Vomero, Asics Gel-Cumulus, and New Balance Fresh Foam 1080.
  • Trail Runners: If you plan to run on rugged terrain, choose shoes with good traction and stability. Look for shoes with a durable outsole, protective toe cap, and good grip. Shoes that may work well for trail runners include the Salomon Speedcross, Altra Lone Peak, and Brooks Cascadia.
  • Racers (Road): If you're looking to improve race day performance, choose shoes that are lightweight and responsive. Look for shoes with a minimal design and good traction for quick starts and explosive movements. Shoes that may work well for racing include the Nike Vaporfly, Newton Distance+, or the Brooks Hyperion Elite.
  • Minimalists: Minimalist running can be risky, but if you want to try it out, choose shoes that provide a natural and lightweight feel. Look for shoes with a minimal design and a low heel-to-toe drop to encourage a forefoot or midfoot strike. Shoes that may work well for minimalist runners include the Newton Distance or the New Balance Minimus.

When choosing running shoes, it is important to consider your individual needs and preferences. Take the time to try on different shoes, while also considering your running style and foot shape. By choosing the right pair of shoes, you can ensure a comfortable and successful running experience. Happy (Shoe) Hunting!



Conquer Race Week Jitters

Written by Cally Macumber February 20, 2023

You have done all the hard work, sacrificed precious time and energy along the way and now race week is here.  Your nerves run wild exacerbated by the taper and fewer miles.  Don’t worry, here’s how to push through and keep your eyes are on the prize!
conquer_race_week_jitters

As race week inches nearer, let's take a deep breath and keep these considerations top of mind:

1) Remind yourself that the hardest work is done and you've already won! You've been consistent, remained disciplined with the "small things" and completed the workouts and miles, despite hectic schedules and every day life challenges. Congratulations - you took the journey and won! Throughout the week prior to your goal race, go through your training log and remember the hard workouts, long runs, the grit and tenacity you've shown again and again! You have built the strength inside of you that will help you push you through race weekend to the finish!

2) Relax - you deserve it! It's okay to back off your total volume. You’ve begun your tapering for this event, and you can trust our recommendations to back off your total weekly mileage while keeping some intensity on any strides/tune up workouts you have on the schedule.

3) Study up! As you approach race weekend, it can be helpful to study up on the course. If you've already done this - awesome! If you haven't - no worries! For an endurance race, you're bound to run into some changes in the course (hills, twists and turns, surface changes with sidewalks, roads, dirt, etc.). Breaking down your race into chunks and mentally preparing yourself to know when you can dig a little more on a hill or relax on some downhills can not only help with your race strategy and energy conservation, but also break up the race into chunks so it's not so daunting.

For those almost there, we're so excited for you! You're going to prove to yourself just how limitless you are.

See you at the finish line!



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