I've
run six
marathons
so far
but am
rather
disappointed
with my
finish
times. I
can run
a 40
minute
10K but
my best
marathon
time is
3hrs 46
min.
what can
I do to
improve?
This is
much-asked
question!
(One of
the
fascinating
things
about
the
marathon
is that
you
never
know
when you
set out
how well
you will
finish).
There
several
calculators
for
predicting
your
finish
time
based on
your 10K
time.
You
should
be able
to do a
sub 3hrs
20mins
time, so
you
really
need to
look at
your
training.
It
should
include
two or
three 20
mile
runs,
and
should
be a
well
balanced
training
mix
between
slow
long
runs and
tempo
runs.
See more
in our
article
on
improving
your
marathon
time.
I
have
been
looking
for
Nutrition
information
while
training
for a
marathon.
It seems
my
training
really
drains
me. Do
you have
recommendations
for
proper
diet and
nutrition
or
supplements
during
the
entire
training
schedule
for a
marathon?
Marathon
training
can be
really
hard on
your
body and
it's not
uncommon
to feel
tired
out.
Make
sure
your are
getting
plenty
to eat.
Your
meals
should
contain
a good
balance
between
carbs,
protein
and fat.
Check
our page
on
Marathon
Training
Diet
for
proper
nutritional
information.
However
if you
are
feeling
really
tired
after
your
training
runs you
may be
doing
too
much.
Try
reducing
your
mileage
for a
couple
of
weeks,
and take
an extra
day off
to see
if this
helps.
What
are the
best
running
shoes
for
marathon
training?
You will
cover a
lot
miles
during
the
training
programs
(anywhere
from 550
to 800)
so you
obviously
need
good
quality,
sturdy
training
shoes.
Cushioned
are
better,
but if
you need
a
stability
shoe
this has
to be
your
first
choice.
Check
our
video on
choosing
the best
running
shoes.
I
completed
a half
marathon
last
June in
1hr
36min.
I'm
currently
training
for the
London
marathon.
I'm
aiming
to
complete
it in
hopefully
under
3hr
30mins.
My
training
seems to
be going
well
doing 3
runs a
week one
of which
is a
long run
and one
treadmill
session
working
on
fitness
training.
My only
concern
is that
I always
seem to
average
about
7:30 per
mile
whether
i am
running
a short
or a
long run
Your
training
schedule
appears
to be
quite
light
with
only
three
runs per
week. If
you want
to be
under 31/2
hours
you
should
increase
this.
(Check
our
marathon
training
program
for some
good
training
schedules).
You can
also try
running
with a
buddy or
a
running
club to
add
variety
to your
workouts.
I am now
averaging
close to
40
miles/week.
My long
runs
have
been
slowly
increasing...
(along
with
mid-week
speedwork).
After
about 10
or 11
miles my
hamstrings
tighten
up & get
real
sore.
Slowing
my pace
way down
& making
the last
several
miles
unpleasant.
My
hamstrings
have
always
been
tight.
What can
I do to
keep my
hamstrings
from
getting
so tight
& sore.
Is it
wise to
"push"
through
the
discomfort?
Thanks
Chris
Hi Chris
- you
raise
several
interesting
points
here.
First of
all,
hamstring
issues
can
become
chronic
and hard
to
resolve
if you
strain
these
major
muscles
and
related
tendons
too
much. So
be
careful
how much
you push
here.
Strengthening
you
quadriceps
(leg
curls on
a weight
machine
is a
good
way)
will
help
relieve
the
effort
on the
hamstrings.
Try
brisk
walking
breaks
during
your
long
runs.
Gentle
stretching
will
also
help.
Check
our
page on
stretching.
We plan
on
running
two
marathons
in two
successive
weekends.
Should
we
totally
rest and
recover
the week
between
the two?
Any
recommended
strategies
for two
successive
marathons?
Although
plenty
of
people
do run
marathons
close
together
we think
this is
can be
very
hard on
your
body.
You
should
be
running
the
first
marathon
quite
slowly
so it is
more of
a
training
run than
a
'race'.
Taking 2
- 3
minute
walk
breaks
every 15
- 20
minutes
during
the
first
marathon
would
also
help.
Then try
a
recovery
run
about
four
days
after
the
first
race.
What
would
your
recommend
in the
last 1-3
weeks
before
the
marathon?
Rest for
the last
week /
easy
training?
Our
training
schedules
recommend
you
gradually
taper
off
during
these
weeks
with
your
long
runs
decreasing
to about
10 easy
miles
the week
before
the
race. In
the week
of the
marathon
you
should
go for a
couple
of easy
runs as
well.
I am
new to
marathon
training
and
running
in
general.
I would
like to
start
out by
running
a 1/2
marathon,
and go
from
there.
Your
marathon
training
programs
look
extremely
helpful
- how
could I
tailor
them to
work for
a 1/2
marathon
instead
of full?
Is it as
simple
as
cutting
mileage
in half
or is
there
some
other
formula
for
success?
You can
try
this,
although
for the
first
few
weeks
you
should
not
reduce
the
mileage
by too
much.
You can
also
repeat
the
early
training
weeks.
Unlike
the
marathon,
we
recommend
you
exceed
the race
distance
during
your
training.
15 miles
is a
good
goal for
your
longest
run.
This
will
make the
1/2
marathon
race
seem a
little
easier!
This was
a long
question
and has
been
abbreviated...
... they
found
that I
had
developed
arthritis
in the
knee
area.
Their
immediate
decision
for me
is that
I stop
running,
but I
can't
seem to
even, or
ever,
consider
this an
option.
I need
to know
if there
are any
kinds of
methods
that you
might
have or
know of
that
would
help
someone
like
me...
You
obviously
have to
get the
injury
healed
to a
certain
point
before
trying
to run
again.
If brisk
walking
is
possible,
this is
a good
alternative.
You also
need to
be
careful
about
long
term
usage of
painkillers
like
Ibuprophen
to treat
the
arthritis.
Arthritis
can
respond
well to
dietary
changes
and you
can ask
your
physician
about
this.
Our
overall
recommendation
is to
seek
proper
health
advice,
cross-train
in the
meantime
(walking,
swimming),
and
change
your
diet if
necessary,
as
certain
foods
will
aggravate
the
inflammation.
I will
be
participating
in the
upcoming
Dubai
Marathon.
This is
my first
time
participating
in an
international
competition.
I would
like to
know the
do's &
don'ts
while
running.
Any big
marathon
can be
intimidating
especially
at the
start
line
with
everyone
crowding
together.
Don't
expect
to be on
your
pace for
the
first
mile or
so,
there's
usually
too many
people.
You
should
factor
this
into
your
overall
time
goal.
Once you
get
going
though,
usual
marathon
guidelines
apply -
keep
hydrated,
adjust
your
pace
according
to the
weather
conditions,
watch
your
pace and
slow
down in
the
first
half if
you are
going
too
fast.
Our
Marathon Race
Strategies
report
covers
these
items in
more
detail.
I am an
18 year
old
woman
who is
incredibly
out of
shape
and
looking
for a
huge
challenge.
I think
that a
marathon
is
definitely
a goal I
would
like to
accomplish.
How long
should I
concentrate
on basic
strength
and
endurance
training
before
beginning
the
marathon
training?
We
receive
quite a
few
questions
about
getting
started
on a
marathon
training
program.
If you
are new
to
running,
we
recommend
at least
one full
year of
training
before
tackling
the
marathon
distance.
You
should
also
have a
physical
check-up
if you
are just
beginning.
How do I
get back
on track
after
missing
one or
two
workouts?
This is
a great
question,
because
we've
all been
behind
in our
training
schedule
at one
time or
another.
If you
only
skipped
a couple
of runs,
it
doesn't
really
matter,
and you
should
be able
to
simply
pick up
the
training
at the
designated
point.
Of
course
your
actual
miles
for that
week
will be
lower
than
they
should
be.
If you
missed
time
(for
example
a full
week)
because
of an
injury
it's
best
take
things
slow,
and
resume
where
you left
off. As
you get
stronger,
gradually
increase
the
miles
above
the
scheduled
runs
over a
period
of 2 - 3
weeks,
until
you can
skip a
week,
for
example
go from
week 8
to week
10.
Will you
be
giving
training
one week
at a
time?
Yes - we
are
publishing
a new
training
page
each
week for
18
weeks.
If you
are
starting
your
marathon
training
later
you can
review
previous
training
weeks
here.
Is
there a
way to
know who
else is
using
this
(program)
in case
people
want to
group up
for
training?
Actually,
at this
point,
we
haven't
asked
people
to sign
up to
follow
the
training
program.
We will
be
introducing
a forum
page
later
where
people
can
contact
others
if they
wish.
Can
the
program
be
tailored
to
training
on a
treadmill
during
the
winter
months?
You can
certainly
do the
first
few
weeks of
the
beginner
program
indoors.
However
the long
runs
could be
extremely
boring
on a
treadmill!!
They
also do
not
prepare
you very
well for
dealing
with the
weather,
which is
always a
big
factor
in the
marathon
event.
I
have run
more
(than)
12
marathons
and
looking
to run
somewhere
between
4:30-
5:00
hrs.
Should I
use the
beginner
or
intermediate
schedule?
The
Beginner
program
should
be fine
for your
time
goal of
4:30 to
5:00
hrs.
I am
a 65 yr
old
woman
who
finished
last
marathon
in 5:20
(Marine
Corps
2006). I
used to
run
faster
(didn't
we all?)
but
would
still
like to
qualify
for
Boston
(4:45).
Could
use some
tips on
how to
increase
speed
without
endangering
myself!
Nothing
has
seemed
to work.
As
you've
probably
calculated
you need
to
average
about a
10:50
min/mile
pace to
accomplish
your
goal.
You need
to train
faster
than
this (10
minute
miles
would be
good)
especially
on the
shorter
runs.
Hill
training
in
moderation
will
build
strength
and help
you
maintain
a faster
pace in
the
marathon.
Finally,
try
increasing
the
number
of long
runs,
but
include
walking
breaks
(2 -5
minutes
every 20
minutes)
to
reduce
the
stress
on your
body.