Category: Dear new runner…

As the marathon season began with Kipchoge beating his own world record, some of you might find yourselves heading towards your first ever marathon. How exciting! Let me help guide you through the mixture of thrilling anticipation and pure fear you are probably experiencing, and share with you a few thoughts I wish I knew before my first marathon:

Don’t panic!

That’s right – don’t worry! There is a decent chance that any healthy individual is capable of completing a (slow) marathon without any meaningful training, as numerous fools proved. (The most famous of those were probably the duo Jedward who claimed to have finished 2012 Los Angeles marathon with no previous training.) But that’s obviously not you – you were sensible enough to complete a training plan so you will be just fine!

Respect the taper

If you have no idea what taper is – worry not: every decent marathon plan has a taper period built into it. While taper often starts up to three weeks before the race, in my opinion, the week immediately before your race day is the most critical. The lenght of your taper depends on how fast you generally recover – the quicker your body recovers and adapts, the shorter period you need to taper for. The bottom line is that taper is here to give your body a chance to consolidate your training efforts and rest sufficiently in order to take full advantage of the hard training you have undergone. During the taper period, you gradually reduce both volume and intensity in running. The golden rule is that no additional fitness can be gained from about 14-10 days before the race, therefore, it would be destructive to hammer yourself with efforts and long runs during that time.

The week before your marathon race day should be a true holy period that needs to be respected. Quite often, surprisingly, after hard training, easing off seems rather difficult. But don’t give in to the urge to keep going hard! Instead focus on resting and recovering. Running is still on but, as I mentioned, the volume and intensity should be low immediately before your race. I, personally, would take about three rest days and perhaps do an easy super-short jog with strides (short bursts of faster running) the day before my race. Easy crosstraining like swimming or cycling is good as long as there is not much effort going into it. Sleeping and eating well is key (I’m sure you heard about carbloading). Finally, I use that time for a mental preparation when I visualise myself running the race and feeling great doing it.

Hitting the wall

You’ve heard about hitting the wall, right? Sorry to be a bearer of bad news, but since this is your first marathon, it will happen to you, too. I personally only started avoiding hitting the wall after training consisting of running one ultramarathon per month AND incorporating marathon pace towards the end of my (very) long runs (which I appreciate not every can or wants to do).

So it is quite likely that you will hit the wall. It will happen. You can’t do anything about it, but what you can change is whether the wall will be made of bricks or marshmallows. If you stick to your target pace (don’t go out too fast) and consume calories approximately every 30 mins, it will probably be the latter.

When things start to get tough, first of all, rationalise it and tell yourself what’s happening. Don’t let it suck you into an abyss of misery. Instead, find something positive, something to celebrate – your body is just in the process of achieving an incredible feat, so yes, just like all remarkable things, it may feel hard and require considerable effort. These are the moments that will make you, so however hard they feel, the pain is only temporary, but glory, as they say, lasts forever. Continuing to fuel properly, carrying on with a constant forward movement (no matter how slow it may seem) and employing a positive mindset is how you get through this. Quitting is not an option.

Finally, I can promise you that completing your first ever marathon will be one of the most transformational events in your life. Crossing the finish line will feel like million dollars, regardless whether you are the winner or the last person finishing. In that moment you’ll realise you can do hard things and you will feel unstoppable and high on your newly found strength and confidence. This transformation, however, needs to be earned and you have to complete the whole journey leading up to it, including the painful bits. So embrace or even enjoy every moment of it, because this is the future you in the making!

Good luck!!

(Don’t forget to tell me about your first ever marathon in the comments below ⬇️ )

Marathon day. 20 miles in. Hitting the wall. Slowing down. Struggling. It’s going to look terrible on Strava!

So what on earth does one have to do to finish strong? While I have no perfect recipe, I can offer a few tips that worked for me and helped me achieve an evenly paced marathon (consisting of two 1:40 half marathons).

Now enough boasting, here we go:

• Planning

A well-paced marathon seldom happens naturally. In my experience, it requires a thought-through plan that is executed with precision.

First of all, ask yourself: What is my target time? Be realistic, but ambitious. I, for example, aimed for 3:25, however, my secret target was 3:20. So I trained for this pace. Not only I did runs entirely at this pace (anything from 5K to 10 miles in the peak week), I also incorporated this pace into my long runs, especially towards the end when my legs were getting tired. An example of such a workout would be: (5K easy followed by 5K marathon pace) x3 = total 30K. There are numerous variations you can come up with.

• Be smart

Once you have a race plan – stick to it! Chances are, that at the beginning, your target pace will feel like easy jogging. That’s actually a good sign! Do not perceive it as a permission to speed up. I appreciate it’s hard not to start too fast. At the beginning of your marathon, you are buzzing, so are the runners around you, the crowds cheer you on and you feel amazing. Don’t get carried away and start running at a pace you won’t be able to sustain. Stay smart!

• Motivation

I know I just advised you not to get carried away by cheering crowds, but once things start to get tough, use the crowd to motivate you if that sort of thing works for you. Perhaps have your name on your vest so they can shout at you, or wave and they will cheer you on.

To be honest, I am not really a person who looks for support of crowds. (Unless they are kids. I usually go out of my way to high five kids.) Instead, my motivation rests in my carefully selected playlist. (Check the race instructions to see whether headphones are allowed so you don’t get disqualified!) I have a marathon playlist that I run to during my training block and then I listen to it during the race itself. There must be some sort of science behind this, because my body seems to respond in a positive way when my songs come on. In the last 5 miles of a marathon, it’s not the crowd, it’s my music that keeps me going.

Obviously, everyone is different so figure out what motivates you once things get tough and use it.

• Nutrition & hydration

First of all, you need to start the race already fully hydrated, with glycogen stores topped up and electrolytes in balance.

During the race, you will need to keep replenishing your carbohydrates. My top tip is to consume a source of carbohydrates every 30 mins and most importantly, before you even feel you need it. Once you feel you are getting sluggish, it might often be too late. For me, this meant I consumed six full gels during my marathon.

Carbs alone are not enough. You need water for your body to carry on functioning correctly. If the conditions are cool enough and you don’t sweat much, you are in luck. I don’t think I drank more 350 millilitres of water during my marathon, if that, but I would have needed way more if the temperature went above 15°C. Little and often is always better than downing a pint of water on the verge of collapse. Have several mouthfuls at each aid station.

I also replenish my electrolytes through the race. Sucking on Crampfix once your muscles start to sieze up is, in my opinion, a little too late. I swear by Totum sachets. I have one at the start line and one approximately every hour. Especially during the later stages of the race, I notice my muscles feeling fresher once I take Totum, and this boost is not only physical but also mental.

• Pacers

If you are going for a sub-4:30, sub-4 or sub-3:30 marathon, chances are that there will be a pacer you can follow. This saves you a lot of pacing and strategising. For me personally, following someone you trust is a great way of saving mental focus on running itself, rather than on thinking about pacing.

Having said that, pacers are just people so do not blindly follow them (unless it’s your mate who you trust). A lot of running watches these days have built-in pacing, but for me it’s not the same as following the person ahead of you.

• Long runs

Now we got to the arguably most controversial point. You might not like what I am going to say:

Most training plans peak with a 20 mile long run. Let’s be honest – unless you start far too slow, your marathon will not have even splits if 20 miles is the longest run you do beforehand. Period.

To carry on at a target pace all the way to the finish line, your body needs to be conditioned for this and sadly, one 20 mile run will not accomplish it. I took eight minutes off my marathon PB in six months by simply increasing the distance of my long runs and incorporating marathon pace (or some sort of effort) in most of them, including my infamous three blocks of marathon pace during a 50K ultramarathon. It might sound like total madness, but training like this clearly works for me and gives me confidence and advantage in the later stages of a long race.

Now, before you set off on an ultra challenge, let me point out that most coaches would discourage you from doing any runs longer than 20ish miles as a part of your marathon training because the risk of getting injured offsets the benefit of this training. So you have to figure out for yourself what your body can handle… The bottom line is: don’t let a training plan limit your potential 🙂

• Mental toughness

Finally, your brain and mindset play an enormously important role in whether you finish strong or crumble. Besides running itself, I also practice discomfort which is a normal part of my training. I consciously place myself in uncomfortable situations. I run hard up hills; I run in rain, storm, mud, snow and heat; I try to get some trail runs and cross-countries in; I acknowledge and embrace pain. If your attitude to discomfort is “bring it on” as opposed to “poor me”, you already have a massive advantage. So tell yourself: bring it on! Put your heart and mind into your race, not just legs, and most importantly welcome some discomfort during your training because it will make you tougher and faster on a race day.

Good luck!

And what are your tips? ⬇️

So you fancied doing something extraordinary and entered the ballot for London Marathon….and got in! Now it sounds like you’ll have to run a real marathon. No panic! It’s actually much easier than it seems.

First of all, anyone reasonably healthy can conquer a marathon without a Kipchoge-style crazily intense training. I would lie if I said it was easy, but it certainly is achievable.

Let me tell you about my first marathon. I was a beginner runner, 6 months postpartum, not running more than 10-20km a week, and my longest previous run was a half marathon. Yet, I somehow managed to complete a marathon (walking and crying at times) just under 5 hours. And so I believe anyone can do it. Including you!

If you feel a bit stuck and are not sure where to start, here are my top areas to consider:

• Training

Yes, training certainly helps. If you aren’t a runner, start easy. Alternating running and walking is fine. Running slow most of the time is essential (trust me on that). Increase distance gradually. Run slow. (Oh did I already mention that?) Also, run slow!

To make your training more effective, try to get one faster run or an interval session and one longer run in every week.

• Running events

Organised running events will help. Sign up for a parkrun (it’s a free 5K run every Saturday). Run-walking or just walking is absolutely fine at parkrun so it’s suitable for every novice. Then, enter a few races and increase distance from 5K to 10K to a half marathon. You should really try to get at least one or two half marathons in before the big day. Most training plans suggest doing at least one 20-miler, which certainly helps, but, in my opinion, is not essential as long as you are happy to go slow and walk a bit during your marathon. Having said that, the more longer runs you’ll do, the better you’ll get at long distance running.

If you’re really serious, you may consider joining a local running club. You can find more about running races and running clubs in my previous blog post.

• Nutrition

No one can run 42.2 km without fuel. But worry not, there are plenty fuelling options for runners – from gels to sweets to carbohydrate drinks. Try some of them in advance during your training to figure out how your stomach reacts to them. Think about where to carry them on a race day. Practice consuming them while running or walking.

Some races provide nutrition at drinks stations but it’s smart to test that specific brand beforehand. Also, don’t rely on it too much in case they run out.

• Shoes

Footwear is the most crucial thing so you need to choose wisely. Will you run mainly on road and paths? Will you train and race in the same shoes? If yes, then you need to get shoes that can do both and are most importantly comfortable. My personal tip is New Balance 1080 but there is a plethora of other shoes available. Pop into your local running shop to ask for advice.

• Gear

And then there is the rest of your gear: socks (do not underestimate socks!), shorts, top, underwear, hat if needed. Think it through and practice wearing your gear on longer runs. Also think how will you carry your nutrition and perhaps your phone and other necessary items. Belt? Hydration vest? Pockets?

Golden running advice is: nothing new on a race day! Those brand new socks may look fancy but are you sure they won’t give you blisters? Test and try everything beforehand.

• Mindset

Nothing is more important than the right mindset. Be honest with yourself: you will suffer during training and during the race itself. However, the sense of achievement as you cross the finish line will erase all your suffering, and I promise you, you will be proud of yourself like never before.

So how to get through the tough parts? It’s rather simple – make quitting not an option. No matter the weather, the pain, the doubts other people have about you, you will succeed. Be stubborn. Be brave. Be determined. You will do it!

(Okay, enough talking, off you go and start training!)

Hello enthusiastic new runners! Here is a crash course in running. Everything you need to know:

• Running gear

In principle, you don’t need any special gear to run. There is no running police to stop you jogging in your old gym trainers or barefoot (like some minimalistic runners do). The rule is that the more you run, the more running gear you’ll need. As I said, your old trainers will probably be sufficient when covering your first few kilometers per week, however, you wouldn’t want to run a marathon in them. Same applies to pretty much all items of clothing. Primark socks will do just fine if your weekly mileage is 10km. Expensive Under Armour socks and running gear snobbery can come later on…

• Shoes

Having said that, if you were to invest in one piece of running gear, it should be shoes. But hold your horses before ordering those fancy Nikes from a dodgy seller on eBay! First of all, runners often get their running shoes half or a full size larger than their everyday shoes. It’s wise to do that if you want to keep your toenails. Secondly, you need to chose the right type of running shoe to prevent injury and keep running enjoyable. To do that, I’d recommend visiting a running shop and asking for an advice / a gait analysis. You won’t regret it.

• Pace

You can measure your running pace either in minutes per kilometre, or minutes per mile. Miles or kilometres per hour is a speed measure for vehicles. You are not a car.

As a new runner, try not to worry about your pace too much. The important thing is that you shouldn’t all the time run as fast as you can. Let me repeat that – do not try for a personal record on every single run! Don’t! Speed should be reserved for fast days, intervals, races and similar. Most of the time, you should keep it chilled. Chilled pace means you can comfortably run and have a conversation at the same time.

• Mileage

So how much shall I run per week? Well, there is no right answer to that question. The key is to build it up. You don’t want to jump from zero to 50km a week. Instead, gradually increase your mileage until you have a solid base. Some say that the increase in distance should not be more than 10%. I tend to disagree, but then again, I am sometimes guilty of being a running cowboy. The bottom line is – start low and make your way up to what feels beneficial and sustainable for you. The upper mileage limit is not created by an opinion of people on the Internet – it is created by your physical capabilities and time you can commit to running.

• Races

You don’t need to be a pro athlete to enter running races (although don’t expect to be allowed into Olympics and championships just yet). With running becoming more and more popular, there is a pretty good chance that you’ll have a race within a driving distance every weekend. Normally, you register online, pay a fee and turn up on the day to run for a medal. The longer distance you choose to run, the more it’ll cost, but let’s say you can participate in a standard 5K race for around £20. Included in that price is normally a medal, your pain and suffering trying to achieve a personal best, water, a post-race snack, bag drop and (hopefully) accurately measured time of your run.

You can probably find some little local races that are considerably cheaper but your result may not be chip-timed or there may not be a medal. I personally refuse to race if there is no medal. #priorities

• Marathon

Marathon is an actual distance. It measures 26.2 miles which is 42.2 km (or 42.195 if you like being precise). No one has ever run a “5K marathon”. Marathon is not an equivalent of a running race (or a fun run).

And yes, it is very far.

• PB

PB does not stand for peanut butter. It means personal best – the best time you have ever run that specific distance in. It is also called PR – personal record. It does not count as a PB if you pause your watch and catch a breath during the run (just saying). At the beginning of your running journey, every other run can easily be a PB – enjoy it while it lasts, but don’t kill yourself trying to maintain a PB strike because it is not possible.

• Running clubs

You can join a local running club to help you train and get motivated. Running club membership is considerably cheaper than a gym membership. They organise joint training sessions, normally aimed at runners of all abilities, quite often local races and other challenges as well as social events. You can probably attend a trial session(s) to see if club running is your thing.

• Injuries

It is important to recognise injuries from niggles. I am not going to lie, the beginning of your running journey might hurt while your body is getting used to this type of movement. If on your first ever 5K run, your knees or shins hurt, chances are you are not injured, but your body is just trying to figure out what’s this new type of activity about. On the other hand, continuously ignoring niggles can easily lead to an injury. The most important thing is to learn to understand own body, however cliché that may sound.

So that was more or less everything you need to know to get started… Actually, you don’t really need to know half of this stuff. As long as you know how to tie your shoe laces, you’re good to go. Just get out and get running!