The Best Tips To Run A Successful Marathon

Goodmorning my running friend! 🙋‍♂️ Matteo Here!

In today’s edition:

1. The Best Tips To Run A Successful Marathon

2. The Best Fruits for Runners

3. The Miracle of The 1968 Mexico City Olympics

4. Sub 1h20 Update and more

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The Best Tips To Run A Successful Marathon

Embarking on a marathon journey is a thrilling endeavor, filled with excitement and anticipation.

However, like any adventure, it's wise to be well-prepared to ensure a smooth and successful experience.

In this section, we'll explore essential tips that I've discovered through personal experience, offering insights that can make a significant difference in your marathon racing journey.

Whether you're a first-time marathoner or a seasoned veteran, these tips can help you race smarter and achieve your goals!

Mentally Prepare for Crowds at the Start

For runners participating in larger marathons, navigating through crowds at the beginning of the race can be both exhilarating and overwhelming.

Mental preparedness is crucial to remain focused and confident. Anticipate that the first mile or two may involve weaving through other runners, so adjust your expectations for pace accordingly.

Take a few moments before the race to center yourself, stay calm, and remind yourself that the crowds will eventually thin out as the race progresses.

Study the Course Before Hitting Register

One of the most critical aspects of marathon racing is knowing the course inside out. Before you even register for a marathon, take the time to thoroughly study the course map and elevation profile.

Thanks to modern technology, you can often find accurate elevation maps online.

Utilize tools like Strava or websites dedicated to the marathon you're targeting.

Additionally, consider joining marathon-specific Facebook groups to connect with fellow runners and gain valuable insights about the course.

Familiarity with the route, especially elevation changes and key turns, can alleviate anxiety and help you strategically plan your race.

Find Your Pacing Group

Running with a pacing group can be immensely beneficial, especially in larger marathons. Join marathon-specific Facebook groups or online communities to connect with runners who share your target pace.

Coordinating with others who plan to run at your pace can provide a sense of camaraderie and support.

Running with a group helps ensure a consistent pace, provides encouragement during challenging moments, and adds a social dimension to your race experience.

Hydrate Wisely During the Race

While proper hydration is essential during a marathon, it's equally important not to over-hydrate.

Hyponatremia, a condition caused by excessive water consumption, can lead to low sodium levels and potential health risks.

Practice your hydration strategy during training, taking into account the weather conditions and your body's individual needs.

Use aid stations strategically, and if available, choose electrolyte-based drinks to maintain sodium balance.

Practice with Energy Gels

Fueling your body during a marathon is crucial for sustaining energy levels.

However, using energy gels efficiently takes practice.

During your training runs, incorporate gels at a pace similar to your race pace to develop a routine that works for you.

Practice the mechanics of opening and consuming gels while running, ensuring they sit well with your stomach.

A well-practiced gel strategy will prevent surprises on race day and keep you energized throughout the marathon.

Mental Resilience for the Last Miles

The concept of hitting "the wall" is a marathoner's rite of passage. Mentally preparing for the latter part of the race can make a significant difference in how you handle this challenge.

During your long training runs, focus on the final six miles, cultivating mental focus and resilience.

Train your mind to push through fatigue and discomfort, reminding yourself that the final stretch is where the true test of endurance occurs.

Incorporate mental cues, mantras, or positive self-talk to maintain motivation and determination!

In conclusion, embarking on a marathon journey requires meticulous preparation, both physically and mentally. By applying these tips, you can enhance your marathon racing experience and maximize your chances of success.

Remember, the journey to marathon success is a combination of training, strategy, and mental fortitude!

Trivia Question: What’s the average stride length for distance runners?

Find the answer at the end of this email.

The Best Fruits for Runners

To stay on top of your game, it’s important to find the right fuel for your body before and after a run. Fruits are a great choice of food to snack on before or after a run.

The best fruits for runners are those that are rich in carbohydrates, electrolytes, antioxidants and other essential nutrients for peak performance.

Learn which fruits are best when it comes to fueling up before and after exercise with this guide!

Bananas

Delicious and nutrition-packed, bananas are considered one of the best fruits for runners.

They contain a great balance of energy-boosting carbohydrates and muscle-strengthening potassium, making them an ideal pre-run snack that will leave you feeling energized and ready to hit your running goals.

They’re also rich in B vitamins, which can help reduce tiredness and fatigue during intense runs.

Calories of banana: A banana contains 105 calories and 27 grams of carbohydrates. It has a small amount of fat – 0.4 grams -on which only 0.1g is saturated fat, with rest being polyunsaturated fat. There is no trans fat present in bananas.

Apples

Apples are one of the best snacks for runners to eat before and after a workout. They provide essential carbohydrates which give you energy, as well as flavonoids such as quercetin which help increase endurance.

Post-workout, apples help accelerate recovery by reducing muscle soreness and swelling, acting as a natural anti-inflammatory.

In addition, they are light snack, making them the perfect pre-run snack!

Calories of apple: An average size apple contains a total of 104 calories, with 27.6 grams coming from carbohydrates and 4.8 grams from dietary fiber.

Papayas

When it comes to boosting your performance as a runner, papaya is one fruit that shouldn’t be overlooked.

Not only is papaya a great source of essential nutrients like antioxidants and protein-breaking enzymes, but it can also help prevent post-workout muscle cramps.

With its tropical flavour and health benefits of eating papaya, papaya should definitely be on your list of go-to fruits when you need that extra boost during a run!

Calories of papaya: A medium-sized papaya, or approximately 275 grams, is estimated to contain 119 calories. It also contains 1.3 grams of protein and 30 grams of carbohydrates.

Beetroot

Beetroot juice is a great option for athletes, as studies have shown that it boosts performance.

A study has found that cyclists who drank half a liter of beetroot juice before a 10-mile time trial were almost 3 percent faster than when they went without drinking any juice at all!

Additionally, these athletes experienced increased power output with each stroke due to the effects of the natural nitrates found in the beetroot juice.

Grapes

Grapes are another great pre-and post-run fruit, as they’re packed with carbohydrates for energy and plenty of antioxidants to help combat potential muscle soreness.

Having a few grapes before going out for a run can give your body an extra boost of energy, whilst after the run they can help you rehydrate and fight fatigue.

They’re also low in calories which is great news for those watching their weight.

Calories of grape: Grapes are very low in calories, with a single grape containing just 3 calories – regardless of whether it is a red or green one.

The Miracle of The 1968 Mexico City Olympics

A tale of remarkable perseverance and an unyielding spirit emerges in the story of John Stephen Akhwari.

The Tanzanian runner fell during his marathon in 1968 and was badly injured — with a dislocated knee and hurt shoulder.

By all accounts, he should have stopped running. But Akhwari refused all medical attention and kept going to the finish line, limping, but powering through.

Most people had left the stadium by the time he approached the finish line, those who were still there stood and screamed. It was one of the best olympic moments in history.

Akhwari’s final time was 3:25:27, 19 minutes after the previous runner, but that didn’t matter.

The man was clearly a champion.

When asked how he kept going through the pain, he gave a line straight out of sports movie. “My country did not send me 11,000 kilometers to start the Olympic Marathon,” he said. “They sent me here to finish it.”

Road to Sub 1h20 update

Last week's training block was ~66km:

1. Monday: 50min Easy + Gym

2. Tuesday: Gym

3. Wednesday: AM 9×400m + PM 40min Easy

4. Thursday: Gym

5. Friday: 60min Easy

6. Saturday: 50min Easy + Gym

7. Sunday: 15km Long Run

Last week was quite easy as from this week I will start increasing my mileage up to 100km and beyond (I hope).

I will start decreasing my workouts in the gym to gradually increase the mileage.

I am continuing to use Soar clothing for my runs and in the next few weeks you will have the opportunity to use Soar products too… How?

I'll tell you about it later but know that we are organizing something for all of you!

Just for Laughs 😂

Trivia Answer: Approximately 1.14 to 1.17 meters – In-depth article about stride length here.

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From your running friend that's it for today! I hope you enjoyed it!

Until next week, happy Running!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

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Matteo, your new running friend.