The Undeniable Reason You FAILED Your Last Marathon
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- Äas pĆidĂĄn 2. 07. 2024
- If you're determined to improve your running performance and marathon training, this video is your ultimate guide. We cover 13 crucial elements of your marathon training that cannot be overlooked! Whether you're a newbie or a seasoned marathoner, this comprehensive discussion has you covered.
đ„đ„80% of Runners are Injured EVERY YEAR đČ But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/...
00:00 Intro
00:20 If you Fail to Plan, you Plan to Fail
00:52 Getting Stronger for Faster Marathons
01:35 Runners Best Suited for Plyometrics
02:15 Prioritize Your Injury Rehab
02:50 Training Schedule to Avoid Injuries
03:33 Knowing Your Intensity Distribution
04:30 How to Build Weekly Mileage Safely
05:06 How to Fuel When Marathon Training
05:43 Enhancing Your Recovery
06:18 The Best Taper for 3% Improvement
06:44 Race Day Pacing Strategy
07:10 Race Day Fueling Strategy
07:46 Increase Your Mental Resilience
Resources:
- A systematic review of running-related musculoskeletal injuries in runners pubmed.ncbi.nlm.nih.gov/33862...
- Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches pubmed.ncbi.nlm.nih.gov/29352...
- World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs pubmed.ncbi.nlm.nih.gov/31045...
- Effects of Tapering on Performance: A Meta-Analysis pubmed.ncbi.nlm.nih.gov/17762...
The pacing differences in performance levels of marathon and half-marathon runners pubmed.ncbi.nlm.nih.gov/38187...
- Effect of Strength Training Programs in Middleâ and LongâDistance Runnersâ Economy at Different Running Speeds: A Systematic Review with Metaâanalysis link.springer.com/article/10....
- Training for a (half-)marathon: Training volume and longest endurance run related to performance and running injuries www.ncbi.nlm.nih.gov/pmc/arti...
đ„đ„80% of Runners are Injured EVERY YEAR đČ But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Iâm a dedicated Run-Smarter scholar, so I totally crushed my last marathon !!!đđđ
Haha wouldnât expect any less. And yet.. you still watched the video đ I am glad to have a super fan like you
@@RunSmarterwithBrodieSharpe Ohhh there could always be some new little tidbit to pick up or at the very least good reminders anyway!!! 'Cause I'm looking to cut another 7min off my time to get that 3h30!!
Thanks Brodie! Excellent video! Honestly this is the best running CZcams channel at the moment! Regarding marathons, I think my issue was fear of running out of energy and holding back too much until mile 20. I was able to speed up considerably for the last 10k. Any recommendations on how to know how much to hold back? Or maybe it's mostly experience?
@@OrlyLiba BRAVO though, 'cause most of us have exactly the opposite problem!!! Imho experience is the biggest factor, but so too those training sessions at your marathon pace so that you can confidently plan your pacing strategy and then writing that on your arm!!! Brodie of course has an awesome video on pacing and there's a section in his great book too. Just FYI you might wanna post your comment on the main comments part of this video, 'cause you accidentally put it under my comment so he may not see it, and he is always happy to answer questions!! HAPPY RUNNING!!!đȘđ»đđ»ââđȘđ»
Thanks for the note! I didn't notice
how does he do it? every video filled with high quality information and no fillers, just straight to the point!
Haha đ I aim to please
Knowledge bombs Brodie đ 100% fell into the trap of not progressing my strength work as the weeks went on when training for my first marathon last year.
Thanks Sam! I am sure you have the mental side dialled in đ just watched your video on peak state. Great video đ
Appreciate it@@RunSmarterwithBrodieSharpe but trust me, that's still a work in progress too đ
I just wanna add my voice to your point about developing grit ⊠that too increases thanks to consistency over time. I get very disappointed with my family and friends , none of whom run, who are less and less impressed with my running feats, they seem to think that each one is easier now that I can do distances, times and volumes I never imagined possible for me!! NO, far from it!!! My capacity for suffering has also increased more than I ever Imagined possible!!! Each marathon feels like the worst I ever suffered in my life!! đđ I keep repeating, my performance is 90% mental, my performance is 90% mental, âŠ
That's incredible! I'm sure getting more comfortable with being uncomfortable will help me, as long as it doesn't get me injured
@@OrlyLiba AH well we have Brodie here as our secret weapon so we know that injuries are usually training errors , from doing too much too soon, so I was careful not to work on both volume/distance and speed at the same time. AND of course regular strength training and yoga are so vital... 2 or 3 times every week!! But most importantly I think actually is getting to know your body so so well the more you run!!
Thanks Brodie! Excellent video! Honestly this is the best running CZcams channel at the moment! Regarding marathons, I think my issue was fear of running out of energy and holding back too much until mile 20. I was able to speed up considerably for the last 10k. Any recommendations on how to know how much to hold back? Or maybe it's mostly experience?
Thanks for the kind words. Experience is 100% correct. Life is a game of constant tests and tweaks. I look forward to seeing what you can accomplish is 2024 đ„ł
After many months of excuses , I have finally started doing jump rope. Ha ha I was more out of breath after doing 3 sets of 10-15 than I ever am doing a 5k runđžđ€Łđââ
I bought one last year and STILL havenât used it!! But you just totally motivated me!!
Haha it will get easier
First you are doing an amazing job! I have learnt a lot through watching your videos.
Second, since I am a new runner and signing up for my second marathon in Copenhagen, I have few questions that I hope you have the time to answer.
1- I am 43 years old and my Garmin forerunner watch gives me 37 as fitness age with 47 VO2. Your tips on weight training applies for women as well? All info you give in general apply to both, men and women?
2- Looking at my nutrition plan and introducing more pasta and white bread is not helping me lose the 1kg I am killing myself over, so how to balance a strong plan that will fuel me for the marathon, yet lose some weight?
3- Race predictor is estimating I finish in 4:24:29 and I am aiming to finish in 4:00:00. The race is in May, will I be able to do so, or is it farfetched?
4- How can you maintain training if you have travel involved and you might have to cut on the running routine?
5- How can I improve my cadence?
Hope to hear from you soon! and if not, I will keep watching and learning through your great videos!
Thank you, Ghina.
Can you email these questions? Brodie@runsmarter.online
Oh new beardâŠ
Haha yeah what do you think?
like@@RunSmarterwithBrodieSharpe