Marathon Training Academy
By Angie and Trevor
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Podcast Description
Unlock your potential to become one of the healthy goal-oriented people who have completed a marathon. Listen as Angie shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance. Whether you are a new runner or have logged many miles, Marathon Training Academy will propel you to the next level.
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CleanRace Recap | The Kentucky Derby Marathon | In this episode we recap the Kentucky Derby Marathon in Louisville, Kentucky. And for this episode’s quick tip Angie recommends some running shorts that are perfect for staying cool and carrying fuel. | 5/3/12 | Free | View In iTunes |
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CleanThe History of the Marathon | In this episode Angie briefs you on the history of the marathon and answers an Academy member's question about running in minimalistic shoes. | 4/20/12 | Free | View In iTunes |
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CleanMaintaining Your Momentum in Marathon Training | In this episode we discus how to keep your momentum in Marathon training. And for this episode’s quick tip, you will hear how to manage the marathon training munchies. | 4/2/12 | Free | View In iTunes |
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CleanRace Recap: Wisdom from the New Orleans Rock n Roll Marathon | In this episode Angie shares the wisdom she gained from the New Orleans Rock n Roll Marathon and for this episode’s quick tip she recommends a training calculator to determine your training pace. | 3/15/12 | Free | View In iTunes |
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CleanHow To Get A More Athletic Looking Body – Interview with Fitness Expert Ben Greenfield | In this episode Trevor interviews fitness and nutrition expert Ben Greenfield about how runners can achieve a more athletic looking body. In the quick tip segment Angie shares a website for finding deep discounts on running gear. | 2/29/12 | Free | View In iTunes |
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CleanRunning Etiquette – How Not To Be a Rude Runner! | This is funny . . . One of my aunts sent me an article recently about the negative effects of long distance running. I started reading some of the comments afterward to see if anyone would voice an alternative opinion in support of running. Instead I ran across this woman’s comment. Here is Barbara’s two cents on runners: "I think too much exercise is when you are in pain or uncomfortable for an extended period of time. Many runners look like they are in pain the whole time. They don't look happy or meditative. They are usually angry and aggressive and refuse to run on sidewalks but instead run in the road and make you almost hit oncoming traffic trying to drive around them. I think they are a menace to society and a pain to deal with. There is usually room on the side of the road or sidewalk for them, but they charge at your car like enraged bulls. I think they are bullies and egomaniacs. If cyclists and joggers have any look on their face, it is like of smug superiority or bent determination." Posted On Jan 25, 2012 I was pretty surprised by the animosity she expressed and it got me thinking that she can’t be the only person out there that feels that way about runners. Here are the rules of running etiquette: General Running Etiquette How to beat the rude runner stereotype in your community Run against traffic. You should always run facing traffic, so you can see and be seen by oncoming vehicles. Be very alert on blind curves. Don't dart across the road in front of oncoming traffic. Run on the right in parks and on paths. On routes closed to cars, the standard practice is to stay to the right-unless park signs indicate otherwise. Don’t run in the middle of the path as you may be obstructing traffic for other runners or cyclists. Don't run more than two across. It can be fun to run side by side so that you can talk with a running partner, but it's not a good idea to take up the entire width of the path or trail. When other people, cyclists, or cars approach proceed to single file. Don’t be a road hog. This also applies during a road race. Make sure that you aren’t blocking the road. Running partners. Be courteous when running with others who are slower than you, especially if you're running together at their invitation. If you are running with someone slower don’t pressure them to speed up. You and your running partner should have similar goals to train together consistently. Acknowledge fellow runners. People have different feelings on this topic, but many runners feel snubbed when others don't make a gesture of recognition. Brief eye contact and a quick nod or smile will do the trick. Not returning greetings or simple nods when passing another runner can be considered rude. Warn before passing someone. It’s a good idea to give the person you’re passing enough time to process the warning before the actual passing occurs. Try not to act like a stealth bomber. This is especially important if you’re running early in the morning or in the evening. At the track. The most universal rule is that faster runners stick to the inside lanes while walkers and runners doing recovery jogs should occupy the outer ones. You should always run around a track in the counter clockwise direction. Private property. Respect private property along your route. The world is not your playground. For example, don’t relieve yourself in the neighbor’s bushes. Don’t cut across private property unless you have permission. Definitely don’t litter. If you can’t find a garbage can carry your trash home. Running talk. It’s never polite to brag about your running accomplishments. Don’t give advice without being asked. Don’t be an elitist. Whether people run 2 miles or 50 miles a week they’re still runners. Don’t neglect and irritate your family and friends by spending all your time running and talking about running. Running with dogs. | 2/22/12 | Free | View In iTunes |
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CleanRunning Past Obstacles in Your Marathon Training | Each of us face obstacles and roadblocks on our way to reaching our running goals. We can either let them stop us or we can problem solve and find a way to get past these hindrances. Each time you do something hard it loses some of its power over you. Slowly you take the power away from your fear. Let’s look at some specific obstacles and how to overcome them. Common Obstacles in Marathon Training. . . Lack of Time Finding the time to run and train for a marathon is a common challenge. Most of us have full-time jobs, families, and other commitments. Usually when people on Facebook comment that they don’t have time to train for a marathon, other people will comment back with something like, “I get up at 4am to get my run in so that I can get my four kids to school and get to my full-time job on time.” This illustrates the point that it can be done. Finding time to run is such an important topic that we have a whole lesson on this subject in the Academy. Listen to this quote by Charles Bixton. "You will never find the time for anything. If you want time, you must make it." Essentially, finding time to train for a marathon comes down to being intentional. Weight Excess weight can seem like a barrier to reaching your running goals. On one hand you want to run to lose the weight. But on the other hand, running with extra weight can be difficult and put you at risk for injury. Here are some tips to help you reach your weight loss and running goals at the same time. The first tip is to: Lose the Weight Mentally: You may have mental barriers that you must overcome to see the weight come off. You need to start adopting the mindset of a healthy, fit person. Ask yourself, is this something a runner would do? Start to see the person you want to be and make your choices accordingly. Start Moving: Don’t be afraid to start slowly. You may get discouraged by seeing the person on the treadmill next to you flying along effortlessly, but tell yourself that it will be you someday. Invest in Yourself: Buy yourself some running shoes and exercise clothes that make you feel good. This will give you more confidence and you’ll be more likely to keep up your exercise routine. Feed the Body You Want to Have: Make food choices by keeping your fitness and health goals in mind. Honestly ask yourself if a certain food item and amount is going to benefit you. For example, cut out caloric beverages and replace them with a no-calorie substitute. Evaluate the Other Areas of Your Life: Make sure that your environment, stress level, sleep, and relationships are healthy. There are many aspects that contribute to becoming a fit and confident runner. Hills There are a few different responses to hills. Some people avoid them, some hate them, and some tackle them. When I visit my sisters in PA I’m suddenly confronted by hills everywhere. It used to intimidate and embarrass me as I found myself walking in the middle of a hill. However, I decided to see them as a challenge and enjoy the training benefits that hills bring. My mantra for conquering them was “hills are speed-work in disguise.” Use good running form on hills. Let your gaze guide you as you keep your eyes in front of you. Don’t look at your feet. Stay relaxed. Run tall and don’t hunch over. Press forward with your hips and lean slightly into the hill. Keep your steps short and pick up your knees to increase your stride rate. Spring up from your toes to create more lift. Injury Injury can be a big obstacle that people face on the way to achieving their running goals. Unfortunately runners do have a high rate of injury and this can lead some people to conclude that they “can’t” run a marathon. However, I know from experience that you can overcome injury and become a life-long runner. I have personally come back from injury and know that it is possible to stay healthy and run multiple marathons. | 1/31/12 | Free | View In iTunes |
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CleanFlashback Episode: How to Perfect Your Running Form | Running form encompasses the position and state of relaxation of your body as you run. Having good form can save energy and decrease the chance of getting a common running injury! If you are a new runner it is important to learn good running posture so that you don't pick up any bad habits. If you've been running for a while be sure to evaluate your running form to see if there are areas that need improvement. Let's take a look at each body part directly involved in running. Head to Toe Running Form Evaluation: Head: Good running posture starts with your head. Let your gaze guide you as you look ahead and scan the horizon. Imagine that you're a marionette puppet and a string is coming out of the top of your head pulling it up. Run with your jaw relaxed and develop a pattern of breathing step by step. Breathe in-in as your feet hit the ground and then out-out as they hit the ground again. Shoulders: Keep your shoulders low, loose, and level. They shouldn't dip with each stride or feel tense or tight. If you feel tension starting to develop or your shoulders are creeping toward your ears, let your arms hang loosely at your sides and shake out the tension. Arms: Your arms provide balance and coordination with your legs. Your hands control the tension in your upper body. Don't clench your hands in fists. Let your fingers lightly touch your palms (imagine carrying a potato chip in each hand). Elbows should be bent at 90 degrees and swing forward and back. Don't drive your arms forward as you run, drive them backward. Keep your arms close to the torso but don't allow them to cross the midline of your body as they swing back and forth. Again, if you feel tension in your arms or shoulders, let your arms drop to your sides and shake them out. Torso: Your torso is controlled by your head and shoulder position. Keep the back straight and upright to increase lung capacity and maintain a slight forward lean (this should start from your ankles). Your upper body should also be in balance with your legs and hips. Hips: Your hips are the center of gravity. Point your hips straight ahead and make sure that your pelvis is level. If your torso is correctly aligned then your hips will follow suit. Legs: Distance running requires a slight knee lift, short stride, and quick leg turnover. This will create fluidity and avoid wasting energy. Your feet should land directly under your hips with the knee slightly flexed as the foot hits the ground. If you have proper knee lift it will feel like you are driving the knee forward and not upward. Over-striding decreases speed and efficiency and puts stress of your knees, hips, and back. Shortening your stride by 10% may reduce the impact on your legs and decrease your risk of shin stress fractures. Ankles/Feet: Your foot should land midfoot and hit the ground lightly. The ankle will be flexed as the foot rolls forward to push off. You should feel your calf muscles propelling you forward without bobbing up and down. Over-pronation is when the foot rolls too much during the landing and pushoff phase and puts too much stress on the foot. It can be caused by weak muscles in the lower body as well as stride problems. Many experts recommend barefoot or minimalistic running to strengthen and stabilize the ankle and foot muscles. Other runners find success using motion control shoes. Quick Tip: The keys to Chi Running are postural alignment and relaxation. Chi Running encourages landing with a midfoot strike, using a forward lean, and engaging core strength for forward motion, rather than leg strength. This approach makes your running easier and healthier for the whole body. To find a class near you visit: http://www.chirunning.com/what-is-chirunning/ The POSE Method is also concerned with having the correct posture and technique. To find an instructor near you visit: http://www.posetech. | 1/18/12 | Free | View In iTunes |
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CleanSetting and Achieving Your Running Goals in 2012 | The beginning of the year is typically the time when we think about what we want to accomplish in the New Year. This reflection often causes us to set New Year’s resolutions. How can we set goals that are meaningful, realistic, and do-able? I developed the acronym R.E.A.P. which stands for REALISTIC, EVALUATION, ACTION, PERSEVERANCE. Be Realistic Make sure your goals are challenging, but realistic. If a goal seems overwhelming you probably won’t accomplish it. The good thing about running is that it’s an inclusive sport. Your height, weight, age, background, and education don’t matter. You can still run. There are very few people who will be able to run in the Olympics or win a marathon, but there are still many running goals to accomplish. If you’ll be running your first marathon, don’t try to qualify for Boston the first time. That’s simply not an attainable goal for most runners and will lead to discouragement at your effort. The goal of your first marathon should be to cross the finish line strong and be happy with your achievement whether it took you 4 hours or 6 hours. When setting running goals you should think big, but you also need to evaluate whether you have the time, physical ability, and motivation to accomplish the goal. Evaluate Before you can set and achieve goals you need to evaluate what you really want. Don’t let your desires and goals be dictated by others. Yes, it may be popular to run a half or full marathon, but the reality is that this goal is hard. Decide if this is a challenge that you really want to accomplish. If you want it bad enough, you can achieve it. However, if your motivation to run a marathon is to please someone else or to try and lose weight, that probably won’t get you across the finish line. The proper motivation will help you achieve your running goals. Motivational factors that lead toward successfully completing a marathon include a desire to live a healthy lifestyle wanting to achieve a personal goal enjoying competition being affiliated with a group of healthy goal oriented individuals increasing self-esteem, enhancing psychological coping mechanisms finding greater meaning in your life You need to tap into the motivational factor that resonates with you and use that motivation to get you through the intense training necessary to cross the finish line. Take Action All the dreams and good intentions in the world aren’t worth anything without action. There is a time to prepare and there is a time to take action. Your goals should also be specific and measurable. For example, I will run a half marathon in May 2012. I will start training on Feb. 1st using a specific training plan. You also need to surround yourself with the right information and supportive people. We all need encouragement and positive feedback. Interact with the Marathon Training Academy Facebook page and join the Academy. Perseverance There is always going to be something that tests your resolve. It’s important to not be controlled by the moment. Everything worth doing is going to be hard at times. In order to achieve the long term benefits that you want, you have to hang in there, even when the going is tough. Look at where you want to be in the long term and make your decisions based on these goals. In order to achieve your goals you’ll need to have mental toughness. In fact, you’ll need to learn to block mental sabotage. Running is tough. It's tough physically. It's tough mentally. But once you've broken through the "perceived pain" barrier, you'll find yourself in a new state of mind, body and soul. Your overall well-being will improve tremendously. You just have to experience it. Keith Combs I truly believe that if you will develop running goals REALISTICALLY, EVALUATE, take ACTION, and PERSEVERE you will achieve your dreams. -------------------------------------------------------------- | 12/28/11 | Free | View In iTunes |
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CleanMarathon Success Stories | In this episode we bring you success stories from four people who ran their very first marathon this year (and one ultra marathon). All four of these runners are loyal MTA fans and it was a huge treat to talk with them. They are everyday people like you and I who took on the challenge of the marathon and changed their life for the better. No matter where you are in your running journey be sure to celebrate the successes, dream big, and never give up! Runner Bios: Steve Ross lives near Portland, OR and recently finished the Portland Marathon in 3:44. He has been running for 18 months and has overcome major back injury and obesity. At one point he was addicted to pain medication and walked with a cane. Now he wants to run across his home country of New Zealand. Kelly Nykaza lives near Champaign, IL and has been running for three years. One of her inspirations is her seven year old daughter who was diagnosed with Type 1 diabetes. Not only did Kelly train for her first marathon (Chicago) during the fall, she also organized a fundraising event that raised $20,000 for diabetes research. Andy Richardson is from Beaufort, SC and is a busy dad to 5 kids and a self-employed engineer and blogger. He somehow found time in his busy schedule to train for and complete the Savannah Rock and Roll Marathon in November. He gives great advice over at his blog: startrunningforbeginners.com. Joseph Nance is from Watertown, TN and has ran over 21 marathons and ultras in the past 2 ½ years. He also completed his first 100 mile race and plans on running the Badwater Ultra-marathon someday. Joseph focuses on the importance of having a positive mental attitude and never quitting. Quick Tip: Brooks Utopia Thermal Pants- If you're looking for a comfortable pair of running pants to keep your legs warm, look no further. They're made of soft thermal fabric with reflective details and a small back pocket. They provide the right amount of warmth without making your legs all sweaty. | 12/20/11 | Free | View In iTunes |
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CleanSecrets of Proper Recovery | In this episode Angie shares the secrets of proper recovery after running. And she also answers a listener question about the risk of death during the marathon. | 11/30/11 | Free | View In iTunes |
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CleanRace Recap – Trevor Runs His First Marathon | After almost two years of hard work my husband Trevor has been transformed from a desk potato to a successful marathon finisher. He ran his first full marathon on October 23rd in St. Louis, Missouri. His official time was 4:31:40. In this epis... | 11/7/11 | Free | View In iTunes |
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CleanInterview with Fueling Expert Steve Born | Steve Born is a fueling expert at Hammer Nutrition. Steve is also an accomplished athlete holding two ultra marathon cycling records and has been inducted into the Ultra Marathon Cycling Hall of Fame. We brought Steve on the podcast to help us unravel the mysteries of fueling for long distance running. Ten Questions for Steve Born 1. How did you get started in endurance sports and what is your role at Hammer? My sport was the financially lucrative (sarcasm) sport of ultra marathon bicycle racing. I did the Race Across America five times. I have spent so much money and made so many mistakes with fueling and I don’t want people to make the same mistakes. That's pretty much why I have a job. 2. What is the toughest cycling challenge you have taken on? In 2002 I had a wild idea of doing a back to back Furnace Creek 508 through Death Valley. I completed the record attempt and didn’t even have so much as a flat tire. A little whisper in my ear said, “You want to know what quitting while you're ahead looks like –this is it.” So I finished that race and am still the only person to complete a double Furnace Creek 508. Now I enjoy life without it revolving around a bicycle. 3. What percentage of an athlete’s performance is related to their nutrition and fueling habits? I would say at least a third. I have a little philosophy, in every sport you need the right equipment for the job, secondly you need an intelligent training program that incorporates rest, and thirdly, you need proper nutrition, fueling, and supplementation. If you are not putting the right fuel in the tank, you are not going to get the full value out of the time, energy, and money you spend on training. 4. Can you explain what constitutes the difference between fueling success and fueling failure? I believe athletes either neglect fueling completely and just wing it, or they over-compensate and consume too much food, calories, liquid, and sodium. At Hammer we believe less is better. 5. In your experience, what is the #1 reason that runners experience GI distress? Running is a digestively challenging type of exercise. I think the primary reason runners have GI distress is because they overdo their fueling. No matter how many calories you are losing your body can only accept 25-30% in fuel donation. 6. What are your best tips for avoiding “bonking” during a long run or race? I’ll go out on a limb here. I believe that far too many athletes neglect post workout refueling. When you are consistent with post workout refueling your body rewards you by storing more minutes of a premium fuel called glycogen in the muscles. 7. What kind of post-run recovery plan should we be using? The Godfather of recovery nutrition, Ed Burke, basically wrote the book on post workout refueling. He said, the sooner you refill the tank the better (30-60 minutes). Your body will respond by storing more glycogen for future workouts. To me that is the true meaning of carbo loading. 8. Do you think there is any value in increasing carbohydrate intake a couple days before your race? I don’t think it’s wrong to alter the ratios of what you are consuming, but on the other hand, why deviate from what got you there in the first place? If you’re not fit a week before the race there is not a heck of a lot you can do, if anything, to become fitter in the days leading up to the race. The same is true with fueling. 9. What’s your favorite flavor that Hammer makes? I go for about three weeks thinking, “Oh this flavor is the bomb. I could drink this all day long.” But then you just get tired of it and try something else. That’s why we make nine flavors of Hammer Gel. 10. I noticed at the end of my longer runs (15 miles and up) I'm gritty with salt even though I don't feel thirsty. Would taking a little water at each stop prevent that? Salt stains are to be expected to some degree. | 10/21/11 | Free | View In iTunes |
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CleanRace Recap – Battle Tested Training Insights from My Latest Marathon | One of the great things about running is the chance to continually learn new things and push past personal boundaries. It doesn’t matter if you can only run 1 mile or if you’ve finished 20 marathons. You need to continue to learn and grow. I recently ran the Wineglass Marathon in Corning, NY. This race has been on my radar for a long time because I heard that the course is both beautiful and conducive to setting a PR (personal record). Over the summer I trained harder and smarter than ever before and I'm glad to say my hard work paid off. I managed to finished in 3 hours and 44 minutes. This is my fastest time yet. Here is some advice that is applicable whether you’ll be racing your first 5k or trying to PR in the marathon. 1. There will be challenges leading up to race day. It’s very rare that everything will be sunshine and roses. I dealt with some personal challenges leading up to the Wineglass Marathon. Some of these difficulties included hip pain, an unwise toenail removal, and rain on race day. 2. Have a race day plan. Make sure you’ve thought through your race strategy and tested your fueling plan. Have a good idea of where the aid stations and port-a-pots will be. Gear: Wear well-tested, fitted clothes in rainy weather. Throw away gear is also a great idea in cooler weather. It doesn’t have to be anything fancy. I used an old sweat shirt and put mismatched socks on my hands for warmth. Fueling: While training for this marathon I’ve implemented a new fueling strategy that I talked about on the podcast “Don’t Make These Fueling Mistakes.” One newer thing that I did was to not eat before the marathon. It felt a little weird getting to the starting line with an empty stomach. About 5 minutes before the start I had a Hammer gel and carried gels and Perpetuem solids with me. I had great steady energy and was very happy with my fueling plan. Establish if you’ll take walk breaks during the race. Plan these stops and make them intentional not random. Only walk for a predetermined amount of time because it can be very hard to start running again if you don’t have a plan. 3. Seize the Day even if you're a reserved person. Don’t look back and regret that you didn’t try your hardest. I’m not naturally an outgoing person, but I’m starting to learn to seize opportunities and put myself out there. I debated whether or not I should commit to the 3:45 pacing group. Then I realized that I didn’t have anything to lose. I‘m so glad that I seized the day and made my goal. 4. Stay mentally strong. I can’t overemphasize how important your mental strength is. Your body can go the distance if you keep your mind in the right place and visualize your success. Never give up no matter how tired your legs feel. Celebrate the miles behind you instead of dreading the miles ahead. In the final six, unleash your mantra. My personal mantra for this marathon was, "Go Big or Go Home!" I know it's not very original but it worked. Here are a Few Photos from the Race Running great Dick Beardsley was signing books at the pre-race expo. Dick's legendary race against Alberto Salazar in the 1982 Boston Marathon is chronicled in the book Duel in the Sun. The Wineglass Marathon in Corning, NY, is known for being an easy race to set a personal record. Corning is home to the Corning Museum of Glass - every finisher receives a wine glass and small bottle of Champagne. My sister Autum (left) finished the Wineglass Marathon in 4:35. This is a great finishing time in light of her spotty training this summer. Sometimes your mind can carry you when your body can't. Quick tip: Pacing Groups Rock! Find the pacers booth at the expo and figure out a realistic time goal for your marathon. Look at the time it took you to do your 20 mile long run and you’ll be able to get an estimate of your finishing time. | 10/17/11 | Free | View In iTunes |
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CleanInterview with Adam Goucher and Tim Catalano | Adam and Tim are the authors of the Book Running the Edge - Discover the Secrets of Better Running and a Better Life. The edge is the outer reaches of your potential as a runner. We are all pursuing that edge to discover what we are capable of (because we know we are capable of more). In running everyone who participates is a hero. Every runner must undergoes a training process and every runner must stick it out to be successful. You must push back against adversity and discomfort to accomplish your goal. You may not be an elite runner but you are striving for a personal best. The only person you must beat is your former self. Even if you can only run 3 miles so far, you have reason to celebrate because a few months ago you couldn't run even 1 mile. The first step to running the edge in your running and life is INITIATIVE. What if Superman lacked initiative to save the day? What if all his potential went unused? Superpowers are great, but without initiative, responsibility, determination, adaptability, integrity, and personability you can't tap into your latent potential. Are You a Distance Maven?: Adam and Tim say a distance maven is a person who is dedicating themselves to pursuing excellence in their running and life. See how many of the following points apply to you. desire to harness the passion and energy you have for running and use it to fuel excellence in other areas of your life including career, family, friendships, education, etc. reject the idea of living a normal or average life want to be excellent in everything believe life should be fun – that you should play as hard as you work and work as hard as you live strive for peak physical, mental, and emotional fitness want to Run The Edge and Live The Edge as you chase your maximum potentials and stretch your limits have a sincere desire to learn, grow, and become a better person believe “good enough” isn’t good enough want to be authentic and genuine; as honest with yourself as you are with others want to display the best parts of yourself in a supportive community without fear or negative energy want a place to share you passion for the running and for life “Running the Edge” is a must-read for any runner. It doesn’t matter if you’ve been running for 5 days or 50 years. This book will motivate you and help you become a better version of yourself. Quick Tip: Compression Socks Compression socks- CEP compression socks Benefits: In addition to blister prevention, CEP socks provide more oxygen, improved blood circulation, muscle and joint stabilization, an improved metabolization of lactic acid, and faster recovery so you can return to training quicker than ever. Plus you get a good warm-up just trying to get them on. | 9/30/11 | Free | View In iTunes |
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CleanDon’t Make These Fueling Mistakes | When I ran my first marathon I knew next to nothing about fueling. Oh, I did plenty of research on the internet, but still my fueling on long runs was haphazard at best. There was the time when I ate a chicken dinner 2 hours before running 16 miles and it didn’t stay down. There were times when I got light headed from inadequate fueling. In the last few months I’ve come across some information that has revolutionized my personal fueling. I can’t take credit for coming up with these ideas. Here are some guidelines for smart fueling success: Before Your Marathon. . . 1. Don’t “Tank” Up! Don’t drink excessive amounts of water or fluids in the days prior to a race or long run hoping to get a “head start.” The only thing you’ll accomplish is getting more exercise by running to the bathroom frequently. Instead make it a habit to drink water consistently throughout the day. You need approximately .5-.6 of your body weight in pounds in ounces during the day (depending on weather conditions and your activity level). 2. Back Away from the Pasta! This refers to the infamous carbohydrate loading technique. You’ll hear a lot of conflicting advice about carb loading. For me the bottom line is not to do anything radically different than what you did in training. Think back to the most successful long runs that you had and use a similar fueling technique. Leading up to a race you don’t want to stuff yourself with extra food. Any excess food that you take in will either be passed through your digestive system or stored as body fat. The time period for training your muscles to maximize their glycogen storing is during training. You have a one-hour window of time after each workout where your muscles are most receptive to storing glycogen (this is the time to carb load). 3. Put Down the Salt Don’t sodium load before a race. The average person consumes approximately 6,000-8,000 mg per day which is above the recommended dosage of 2,400 mg/day. Taking in extra sodium before your race can actually disrupt the hormonal system responsible for regulating sodium and your fluid balance. Sodium is only one electrolyte that’s necessary in the body. If you’ll be running more than 3 hours or in hot, humid conditions (or you have a history of cramping) you may want to consider a sports drink with a full profile of electrolytes or some electrolyte tablets. Be sure to practice using any electrolyte supplements before race day. 4. Don’t Pig Out the Night Before Your race You won’t cause your body to store extra carbohydrates. The only thing you’ll actually accomplish is clogging your digestive system and causing water retention. Eat that pre-race dinner until you’re satisfied and save any indulgence foods to celebrate after the race. 5. Don’t Eat the Morning of Your Race. Here’s more of the story on this one. If your race is over 60 minutes in length, don’t consume any calories three hours prior to the race. Eating a prerace meal at the wrong time will negatively affect how your body uses its limited supply of glycogen. Glycogen is how your body stores fuel and it is broken down into glucose to maintain steady blood sugar levels, which controls your energy level. If you eat less than 3 hours pre-race it will stimulate an added release of insulin which will cause you to burn through your glycogen more quickly. Even though your stomach may be empty in the morning, your muscles still have their full supply of glycogen on board. The only thing that eating a pre-race meal does (besides filling your stomach) is to top off the glycogen supply in your liver (which is tapped into during your night’s fast). Don’t sacrifice sleep to eat. If the thought of waking up at 3- 4am to eat sounds nauseating, a better strategy may be to consume 1-2 energy gels 5-10 minutes before the start of the marathon. This will top off the liver glycogen stores nicely, | 9/20/11 | Free | View In iTunes |
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CleanAnswers to Your Questions About Marathon Training | In this episode Angie answers questions about minimalist shoes, running with asthma, busting down the wall, IT band pain, plantar fasciitis, pronation, pre and post race meals, mantras, and motivation. | 8/31/11 | Free | View In iTunes |
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CleanHow to Set a PR at Your Next Race | Want to set a personal record (PR) at your next 5k, 10k, half marathon, or marathon? This podcast will tell you how to shave minutes off your time. Running a PR can even be more satisfying than winning an age group award because most of us run to compete against ourselves. We know that we’ll never be Olympic athletes or even win a marathon. Yet we know that somewhere deep down inside of us resides the best we are capable of. Click here to reserve a room with Drury Hotels, the official hotel sponsor of the MTA podcast. Save $10 on your room and get 2 free months of membership to Marathon Training Academy. Check out our video below. Are You Ready to PR? Setting a PR will require a goal, focus, and mental, physical, and psychological commitment. If you’re a beginning runner then this is not the time to set ambitious time goals for yourself. Your goal should be to establish a solid running base and simply finish the race. After you finish a few races you’ll start thinking about how to get faster. If your last marathon was 2 years ago and you haven’t been running regularly since that time, it wouldn’t be advisable to train for a PR. You have to push the “reset” button if you’ve taken some time off. Realistic Time Goals You don’t want to be overly ambitious and set yourself up for failure when setting your time goal. On the other hand make sure that the goal is challenging. Let’s say that your last marathon was run in 5:08. An underwhelming PR goal would be to finish in 5:07. Here are some generally accepted time increments that can be shaved off a previous race for the average runner. 5k -try to shave off 2 ½ minutes 10k -try to shave off 5 minutes Half marathon -try to shave 10 minutes Marathon -go for 15 minutes The Three Phase Plan to Setting a PR Be prepared to implement a 3 phase plan that will take approximately 4 months. Endurance Phase -builds your running distance doing easy miles. This phase should never be ignored or you risk setting yourself up for injury. You will be doing long slow runs to enable you to “go the distance.” Pace should be conversational (you can carry on a conversation) and run on a flat surface. This phase will include the long run, midweek run, recovery run, cross training, and rest days. Strength Phase -transitions from endurance to focusing on building strength. Strength running includes working on hills and doing tempo runs to strengthen your legs and cardiovascular system. It will require you to stay focused and stay at an even effort. When doing hill training look for the right hill (approximately 100-200 meters long and not too steep). Warm up for 1 mile and then run up and down the hill several times. On hills it is important to shorten your stride, lean into the hill slightly, and try to maintain an even pace. Run “through” the hill by maintaining your pace as the hill evens out (instead of slowing down). Tempo runs should be done on a flat surface and run at a pace that is just below the point where you’re uncomfortable (comfortably hard, MHR 85%). Warm up for 1-2 miles before hitting your pace and then cool down with a 1 mile jog. Speed Phase -integrates the endurance and strength preparation. Best done on a 400 meter track or treadmill. This is what will help you focus on race pace and enable you to run faster. You’ll also need a sports watch to monitor your lap times and lots of concentration. Start each speed session with a 1-2 mile warm-up at an easy pace. Keep your pace steady through each repeat and follow your session with a 1 mile cool down. Additional Resources The Yasso 800s -for estimating your finishing times. Smart Coach -for simple training plans the target your desired time. *Note they require you to set up an account to access this tool. Drury Hotels, official hotel sponsor of the MTA Podcast. -A great place for runners to stay. Here is a quick video by Trevor about Drury. Thanks for reading this post. | 8/15/11 | Free | View In iTunes |
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CleanInterview With Nancy Lieberman -President of Go! St. Louis Marathon | In this episode you get a behind the scenes look at what it takes to orchestrate a big marathon. Nancy Lieberman is the founder and president of Go! St. Louis. Throughout the past decade, she has guided the organization from an upstart marathon weekend event, to an organization that today is a year-round community wellness leader. Last year over 25,000 people participated in Family Fitness Weekend -which includes a marathon, half marathon, 5k, children's races, and the mature mile. After listening to this interview you will have a new appreciation for the staff and volunteers who made our races possible. See what it takes Interview Questions Here are some of the questions we asked Nancy in this interview. You will need to listen to this episode for the complete questions and answers. Q. Last year there were over 25,000 registered participants at Go! St. Louis Fitness Weekend. How many staff and volunteers does it take to put on an event of this magnitude? How far in advance do you start planning? A. We start planning the Monday after the last event. Our organization has six full-time staff and we also enlist 2,500 volunteers. The same volunteers come back year after year to help with the Family Fitness Weekend. We truly are a local non-profit built by the citizens of St. Louis. Q. Many of our listeners have been to a big marathon. While we are enjoying the sights and sounds, what is going on behind the scenes? What do you do during the race? A. Our day starts at 3:00 am and we don't get to go home until 8:00 or 9:00 pm. The staff basically troubleshoot and work out the details as they unfold. Three of us are on the course monitoring the flow of runners and the other three of us are around the finish line working with the media, the results company, the medical personnel, the handing out of the Mylar blankets and food. Basically we are the jack of all trades. We make sure that the experience both on the course and in the finishing area is very positive and exciting for the runners. Q. What does clean up look like after the runners go home? Are there 100,000 Dixie cups to pick up? A. While the race is finishing we have four trucks on the course picking up 350,000 water cups, 150,000 Gatorade cups, tables and chairs, trash, and discarded clothing. Then there are 425 port-a-potties on the course that need to be picked up. Q. What is the hardest part of organizing such a big weekend event? Is there anything that gives you a headache each year? A. The hardest part is coordinating 26 miles through three cities. We notify in advance every business, resident, and church that the marathon is coming through. We need to work with the police and all the street departments. There are 250 intersections to staff or block off. Then we have to place 2,500 no parking signs along the course. We try to put them up early but people take them down. Q. What is the most rewarding part of being president of Go! St. Louis? A. Watching the smiles as the runners come across the finish line and witness their success. We revel in their success like it was our own! Q. You have inspired thousands of people to get fit. What advice would you give to our listeners who would like to help their family and friends build a life of fitness? A. Pick an activity that the whole family can go out and do together (hiking, walking, biking) so that fitness becomes a core value of the in the family. There is also a lot to be said for meeting up with a peer group during marathon training. If you plan to meet your friends at the top of the street at 6:00 am then that pressure is on you to not let them down! Reward yourself afterwards -go out for coffee and revel in your success. It's all about being social but yet having fitness as what's tying everyone together. The next Go! St. Louis Marathon is April 14-15, 2012. To sign up visit www.gostlouis.org | 8/1/11 | Free | View In iTunes |
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CleanHow To Get Started In Trail Running | In this episode Angie explains how to get started in the quiet contemplative art of trail running. And in the quick tip segment, where to find recorded lectures from some of the world’s best thinkers – food for thought during your long runs. | 7/18/11 | Free | View In iTunes |
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CleanInterview with Weight Loss Expert Dr. Robert Maki | In this episode we interview Dr. Robert Maki a weight loss expert who has helped thousands of people drop the pounds without surgery, fad diets, or appetite suppressants. And at the end of this episode Angie throws down some quick tips about running in hot weather. | 6/29/11 | Free | View In iTunes |
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CleanRace Recap: North Olympic Discovery Marathon | In this episode Trevor and Angie recap their experience at the North Olympic Discovery Marathon. Angie gives 5 keys to running back to back marathons and how to make time for running while raising a family. | 6/16/11 | Free | View In iTunes |
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CleanSpecial Report for Fall Marathon Success | Special report reveals the six key compontents to marathon training success. If you are preparing for a marathon this year, don't ignore these six things! | 5/31/11 | Free | View In iTunes |
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CleanWill Running a Marathon Kill You? | In this episode Angie gives the scientific answer to the question, "Will running a marathon kill you?" In the quick tip segment she explains how to prevent and treat Achilles Tendonitis. | 5/12/11 | Free | View In iTunes |
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CleanOvercoming Adversity Like a True Athlete | In this episode Angie will give you three keys to overcoming adversity like a true athlete and at the end of this episode she answers a listener question about stretching in the shower. | 4/29/11 | Free | View In iTunes |
| Total: 25 Episodes |
Customer Reviews
Informative & Entertaining
Angie and her husband make the perfect team for this podcast - Angie as the expert and her husband as the novice runner. Angie's running tips are super helpful, and she seems to put a lot into the research that she does for each podcast. I've been running for many years now, but I learn something new everytime I listen.
Accessible, useful and entertaining. I'd definiely recommend this podcast as something to listen to during those long runs!
best running podcast I've listened to
I wish I had known about this podcast when I first started running. I think it may have helped me avoid some of the pit-falls of distance running.
It's practical advise from real people. They aren't elite athletes, so I feel like they know where the average runner is coming from. And since Angie is a real marathoner and nurse, I feel like her advice is sound. Plus they're fun to listen to and I don't feel like they're constantly trying to sell me a carb product or brand of shoe.
I also joined their membership course and it's fantastic.
I would highly recommend both the free podcast and the paid membership to anyone who wants to learn how to run a marathon and needs some support and education to get there.
Very useful
This lowkey podcast is full of good advice, helpful hints and motivation. Nice work!
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