How to Improve Your Marathon Time

Goodmorning awesome Runner! ☕️ Matteo Here! How are you doing ? I hope you’re well and remember, if you feel lazy and demotivated check my Instagram account to find some inspirational videos!

In today’s edition:

1. How to Improve Your Marathon Time

2. Are You Eating Enough To Run Properly?

3. Father Pushes Son to a 2:59 Marathon

4. Sub 1h20 Update

Before starting I want to say thanks to everyone who participated in the SOAR contest! There were more than 500 of you! The winner will be contacted directly by SOAR!

Now, let’s get on to biz!

How to Improve Your Marathon Time

So, you've just completed your very first marathon, and now you're itching to become a better and faster runner?

You're not alone. Many new runners find themselves on this exciting journey to discover the benefits of marathon running.

The desire to improve your marathon time is a natural progression, and we're here to help you achieve that goal.

Let's dive into some advice on how to enhance your marathon performance.

First of all, congratulations on joining the vast global family of marathon runners! By completing your first marathon, you've opened the door to a brand new chapter filled with countless benefits.

Now that you've tasted the thrill of competition and long-distance running, you're likely eager to gain more knowledge on how to excel and surpass your previous achievements.

While the internet may be brimming with miraculous performance-enhancing tricks, I’m going to take a practical and common-sense approach, drawing wisdom from experienced runners.

Whether you're gearing up for a half marathon or a full-scale race, consider these tips to see which ones resonate with your goals.

Word of advice: Before we dive into the details, let's set one thing straight – this journey won't be a walk in the park. Training for a marathon is a demanding challenge, and the race itself is no easy feat. However, as with anything worthwhile in life, success belongs to those who persevere and never give up!

Run More at your Marathon Pace

Newer runners often stick to a single pace during their training runs. While this can eventually lead to improved overall endurance, it's essential to broaden your range of paces.

This means distinguishing between your standard pace and the pace you aim to maintain during an actual marathon.

Try running a portion of your long runs at your target marathon pace; this will help gauge your ability to maintain that pace even when your legs are fatigued.

It's a great way to assess the realism of your goal pace.

Increase Your Weekly Mileage

Most marathon training programs stress the importance of gradually increasing your weekly mileage. This not only strengthens your heart but also promotes improved leg strength and a resilient mindset.

While the 10% rule isn't universally agreed upon, it's wise not to exceed a 10% increase to avoid overuse injuries.

Consider incorporating natural pre-workout drinks to support your training and minimize injury risks.

Study the Course Carefully

To boost your chances of improving your marathon time, familiarize yourself with the course you're training for.

Find out if there are hills, the altitude differences, and other crucial details.

Even though marathon training plans cover various scenarios, knowing the track and your own capabilities will help you focus on areas that require extra attention.

Don't Underestimate Rest Days

We've touched on overuse injuries earlier, and now it's time for a stern reminder. Regardless of your chosen marathon training schedule, respect your rest days

Even if you feel like you could push harder, fatigue can have long-term detrimental effects on your muscles and body, potentially sabotaging months of progress.

Tapering, your best friend

Tapering is a bit more technical, but it's crucial. It involves reducing your mileage to allow your body to recover fully, ensuring you perform at your best on race day. Every marathon training plan should include a tapering period.

Start it about two weeks before your race, gradually reducing your mileage by around ~30% in the first week and even up to ~50% in the second week.

Make a Consistent Schedule

While most marathon training programs provide general guidelines, it's essential to establish a consistent schedule.

Avoid randomly swapping training days based on your mood; it can disrupt your progress.

Here's an example to help you structure your training:

• Monday: Easy day

• Tuesday: Tempo/second-longest run

• Wednesday: Easy day

• Thursday: Track Workout

• Friday: Easy Day

• Saturday: Medium to long run

• Sunday: Rest

Rule #1 Listen to Your Body

Marathon running is about pushing your limits, but it's equally important to listen to your body. If your body repeatedly sends distress signals, pay attention and avoid overdoing it.

Your health should always be a top priority, surpassing any ambitious marathon training plan!

Remember, this journey is about personal growth and achievement.

Enjoy the process, stay dedicated, and keep those running shoes moving. You're on the path to becoming a stronger, faster, and happier marathon runner. Happy running!

Trivia Question: Common foot-strike types include what?

Find the answer at the end of this email.

Are You Eating Enough To Run Properly?

We've all heard the saying, "You are what you eat," and for athletes, especially runners, this couldn't be more true.

Nutrition is the key to unlocking your full potential in terms of athletic performance, physical well-being, mental health, and overall vitality.

The surprising truth, however, is that a significant number of athletes, including runners like you, may not be getting the nourishment they need.

Let's dive into the importance of this and how to ensure you're on the right track.

First off, let's talk about something called Relative Energy Deficiency in Sport, or RED-S for short. Back in 2014, the International Olympic Committee coined this term to describe a syndrome that primarily affected female athletes.

It included issues like metabolic rate problems, menstrual irregularities, bone health concerns, immune system weaknesses, and cardiovascular issues, all stemming from an energy deficiency.

But here's the twist: it turns out that this problem isn't exclusive to female athletes. It's just as prevalent among male athletes, and the consequences can be just as severe.

When combined with the common practice of overtraining (affecting an estimated 60% of competitive athletes at some point), it can wreak havoc on your performance and overall well-being.

So, if you're a dedicated runner serious about your training, you must understand the delicate balance between the calories you consume and the energy you expend.

It's the only way to ensure you're running properly and avoiding potential injuries.

Calorie Intake Guidelines: Not One Size Fits All

For the past few decades, there has been a prevailing belief that elite-level athletes should aim for specific calorie intakes, like "> 50 kcal/kg/day for male athletes who train for > 90 min/day" and similar guidelines for females.

Carbohydrates were considered the go-to macronutrient for fueling muscles, and fat intake was limited to 25%-30% of total calories.

However, we now know that such advice doesn't suit everyone. Dietary regimens like the ketogenic diet and intermittent fasting have shown benefits for both general well-being and athletic performance.

Moreover, we have better tools today to estimate how many calories athletes burn daily.

Thanks to readily available activity monitors, you can now get a fairly accurate picture of your energy expenditure. But here's the catch: these devices are often used only during workouts.

Remember, you're burning calories not just while exercising but also while resting and sleeping. To get a more comprehensive view, consider a wearable that factors in heart rate and body temperature, or try one of the many online calorie calculators.

The essential thing, though, is to consistently monitor your body weight throughout your training regimen, watching for any unintended weight loss.

Additionally, pay attention to how your body feels.

Why Under-fueling Is a Performance Threat

There's ample research highlighting the dangers of calorie restriction, regardless of whether you're a casual runner or an ultra-marathoner.

First, eating less than your body needs doesn't just lead to weight loss; it also slows down your metabolism, making it easier to gain weight once you return to normal eating habits. It sacrifices precious lean muscle mass and compromises your athletic performance and recovery.

Second, caloric restriction or under-fueling can seriously harm your overall health. A study from 2013 revealed that a negative energy balance combined with exercise-induced stress can negatively impact the reproductive system, bone density, and cardiovascular health.

Moreover, insufficient food intake can weaken your immune system, which is especially concerning for athletes aiming for a lean physique, like many runners.

Lastly, remember that RED-S doesn't only increase the risk of skeletal muscle injuries; it can also force you to halt your training for treatment and recovery.

Signs of Insufficient Calorie Intake and Over-training

Now that you understand the importance of energy balance in your running performance, let's discuss how to ensure you're eating enough. In addition to regularly checking your weight for unintended loss, be on the lookout for these signs of RED-S:

Physical symptoms of Relative Energy Deficiency in Sport:

• Missing one or more menstrual periods (for reproductive-age women);

• Gastrointestinal discomfort;

• Feeling consistently cold;

• Frequent injuries;

• Unintended weight loss;

• Muscle cramps, weakness, and fatigue;

• Abnormal changes in heart rate;

• Strong food cravings.

Psychological symptoms of RED-S:

• Anxiety or depression;

• Body image concerns;

• Irritability;

• Poor sleep quality.

If you experience any of these symptoms or suspect you're not consuming enough to fuel your runs adequately, don't hesitate to seek help from a doctor or licensed sports dietitian. They can identify gaps in your diet and create a personalized meal plan to align with your goals.

Increasing Caloric Intake for Runners

If you feel like you lack the energy for peak athletic performance, making a few adjustments to your caloric intake can make a world of difference.

Start by gradually adding around 300-500 calories per day, ideally from nutrient-dense foods before or after your runs. If you're concerned about gaining weight, make these changes to your diet step by step.

Keeping a fitness journal can also be helpful, tracking your food intake and how you feel during and after your runs. By understanding the relationship between nutrition and performance, you can craft an eating plan tailored to your unique needs.

What to Eat to Boost Your Caloric Intake

When you're boosting your calorie intake, focus on foods like high-quality, unprocessed lean protein, and vitamin-rich fruits and vegetables.

Consider adding a protein shake to your morning routine, snacking on berries and nuts during the day, or even incorporating a second breakfast into your diet. And don't forget to replenish your electrolytes after your runs with a recovery drink or meal.

Conclusion

In the grand scheme of things, keeping a close eye on your caloric intake is crucial to ensure you're consuming enough. Remember, the risks of under-fueling combined with overtraining far outweigh any short-term gains.

The good news is that preventing this issue is relatively straightforward.

To reach your running goals while safeguarding your health, gain a deep understanding of your caloric needs, listen to your body's cues during your runs, and prioritize ample time for recovery.

With these practices in place, you'll be well on your way to achieving peak performance levels without compromising your well-being along the way. Happy running!

Father Pushes Son to a 2:59 Marathon

Shaun Evans first qualified for the Boston Marathon 21 years ago, when he was 24, still single (although dating his now wife, Nichole), no kids…

Things were a lot different on September 3, when Evans, now 45, ran the Sackets Harbor Marathon on the shore of Lake Ontario — even though the results were much the same.

This time, Evans pushed his older son, Shamus, 17, who has cerebral palsy that affects his legs, in a racing chair in front of him.

Shaun and Shamus finished in 2:59:26, averaging 6:51 per mile pace. They were sixth overall, shattering the Boston Marathon qualifying mark (3:20) that Evans needs for his age group!

Shaun and Shamus plan to enter as a duo for Boston in 2024 when registration opens next week. Shamus will be 18 on race day, which is the minimum age for all Boston participants, even riders.

Evans, who is now a physical therapist and vice president of programs for Ainsley’s Angels, a nonprofit organization that seeks to build inclusive communities and has donated more than 1,300 racing chairs for running, has a lifetime best of 2:26 from when he was in his 20s.

These days, running is more important as a chance to bond with his sons, even though his performances are still plenty quick. Over the summer, he put in 60 to 70 miles per week in training, rarely running a single mile alone.

He always was pushing Shamus up and down the hills near their home in Galway, New York, or running intervals with Simon.

Since 2013, Evans has run only a single race without pushing Shamus. In August, they ran 41:41 (5:58 pace) at the 7-mile Falmouth Road Race.

Evans thought they might be in shape to break 2:50 at Sackets Harbor. But at mile 9 they suffered an equipment malfunction. The support that holds up the aerobars that Evans uses to push the chair snapped in half.

He barely broke stride. Instead, he folded over the support structure and kept going. He pushed the final 17 miles of the race with ragged metal edges of the support digging into his wrists, from a height down near Shamus’s shoulders.

He had no leverage for steering, so when they came to sharp turns on the course, Evans had to run to the front of the chair, grab the fixed front wheel, and drag Shamus around the turn.

The chair, with Shamus in it and Evans’s fluid bottles, weighs about 160 pounds altogether, a load to push uphill, even when the handlebars are working.

“Out of all the things that I thought would go wrong—flat tires, potholes—this was not one of them…” – Evans said.

Sub 1h20 update

Last week's training block was ~76km:

1. Monday: Rest

2. Tuesday: AM 4x(1500m+400m) + PM 50min Easy

3. Wednesday: 1h Easy

4. Thursday: Gym

5. Friday: 1h Easy

6. Saturday: 7km Tapis Roulant + Core

7. Sunday: 20km (400m+)

Another good training week in the bank! In particular, the training I did yesterday (20km with 400m+) was very though and challenging!

I still don't know if I will be able to reach the sub 1:20h goal on October 21st but at the moment I am very satisfied with how the training is going.

T-shirt, short and socks by SOAR Running ❤️

Race week, finally!

Finally after several months this week I'm back to doing a race! In fact, this Sunday I will take part in a 10.5km race – an excellent test to evaluate my fitness and put myself to the test!

For this reason, this week of training will be a little lighter than usual…

I'll tell you about Sunday's race in next Monday's email. Wish me a good luck!

And, if you want see more contents, follow me on Instagram!

Just for Laughs 😂

Trivia Answer: Forefoot, mid-foot and heel strike types. Here’s an article about foot-strike patterns!

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

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

Thanks SOAR Running for the support.

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Matteo, your new running friend.