New York City Marathon

The New York City Marathon attracts many runners from all over the world and they are drawn in to the appeal of the big city.

The atmosphere of the whole city on this day is fantastic with the crowds flooding out onto the sidelines to support and motivate the runners.

This marathon is watched on TV all over the world, too, making it an event that takes the world by storm every year.

This marathon was the first organized marathon in a big city, and it is such a special experience. 

• Route: This route takes you right through New York City. It begins on the Verrazano Narrows Bridge which is on Staten Island and it takes you through many of the different areas of New York, exploring the ethnic diversity that spans the city. You will run through all five of the boroughs and you will end up finishing in the famous Central Park. 

• Size: This marathon sees 30,000 people take part in the challenging run.
• Difficulty: It is mostly on pavements and paths and, as it is in the city, it is relatively flat.

However, towards the end of the run you should be aware that there are a few rolling hills as you come to the finish line in Central Park.

This marathon usually takes place in November, with the first wave of runners setting off at around 8am.

There are nine different start times, as all of the 30,000 can’t start at the same time - that would be mayhem! The last wave of runners leave the starting point at 12pm. 

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Schneider Electric Marathon De Paris

The Schneider Electric Marathon De Paris Marathon is a fantastic way of exploring the city. Paris is a beautiful city and you won’t be bored running through its streets.

The streets of Paris are usually overrun by cars and tourists, so this is a very rare opportunity to run through the streets of Paris without the worry of all of the cars.

The route takes you past all of the iconic landmarks in Paris, including the Louvre.

The atmosphere in Paris during the race is fantastic, with 80,000 people taking to the streets in support of the runners.

The atmosphere is fantastic and is very motivational for the runners.

• Route: The marathon starting line is at Avenue des Champs-Élysées. You will run past Paris' beautiful sights, including the Opéra Garnier and the Eiffel Tower. The finish line is right by the Arc de Triomphe, making it a perfect end-of-marathon photo background. 

• Size: This is the biggest marathon in Europe, and one of the biggest in the world. The marathon attracts runners from over 140 different countries and 57,000 runners take part in the run each year!
• Difficulty: This run is relatively flat being a city run. It is mainly run on the roads, making it quite a low level of difficulty. It runs in April and so the temperature is usually not too hot.

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Antarctic Ice Marathon

The Antarctic Ice Marathon is incredibly difficult and is only suitable for those who have trained for a very extreme marathon!

This marathon is usually run in December and is run at an extremely low temperature.

You won’t get sweaty like some of these other marathons that’s for sure!

If you participate in this race, you will need to wear ski goggles and balaclavas, making sure that your temperature is kept nice and high! 

This run is often completed as part of the 7 continents marathon club, which has 388 members. These runners complete one marathon in every continent. 

• Route: This route begins at the Union Glacier exploration camp which is 600 miles away from the South Pole. 
• Size: The Antarctic Ice Marathon is one of the smallest marathons due to the high entry price and difficult course. There are typically well under 100 participants
• Difficulty: This is one of the hardest marathons in the world and you will be running it for the fact that it is extreme. It is a very difficult challenge even for those who are used to extreme conditions. The conditions underfoot are ice and snow, making it very hard to run and the race is at an altitude of 700 meters. The winds also add to the difficulty level with the Katabatic winds reaching 300kph.

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London Marathon

London comes alive during marathon day, creating a buzz throughout the city.

Thousands come out in support of the London Marathon runners. Many different types of people run this race, and they are from all sorts of walks of life.

You will also see many people running in funny costumes, as well as many celebrities running the race.

With the finish line being right up by Buckingham Palace, there is nothing like finishing this race.

It is quite difficult to get a place in this marathon as it is so sought after.

• Route: The course through London starts at three different starting points and you will pass through Greenwich, Surrey Keys and the Docklands. You will cross over Tower Bridge at the halfway point of the race. Towards the end of the race, you will run along the Embankment, past the London Eye and past Big Ben and Buckingham Palace.
• Size: This is a very big race, with 350,000 people running through the streets of London on this day. 

• Difficulty: This route is very flat and so is not too difficult. It is run in April and so there are no extreme temperatures or weather conditions to contend with.

It can be a very busy course which means sometimes your personal best can be hard to meet.

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Baxters Loch Ness Marathon

The Baxters Loch Ness Marathon begins at Fort Augustus and you will run over the beautiful Highlands which give you many beautiful views on this scenic race.

You will follow the route down the banks of Loch Ness and run along the shore of the loch. You will then run into Inverness and end the run there. 

This is not a city marathon, like most of the ones explored above. Instead, it is very quiet and remote.

This marathon is a great experience for runners as it is very friendly and informal. You are even met with a warm meal at the finish line! 

• Route: The marathon travels along the Loch Ness River and begins at the course's highest elevation between Fort Augustus and Foyers. You'll finish at Bught Park in the center of Inverness.
• Size: This is a smaller event with under 10,000 runners participating in all the events, with about half running the marathon.
• Difficulty: The race takes place in October so the weather is pretty temperate. This run is run mostly on roads so it is not too difficult. There are a couple of uphill sections of the run, with one uphill section between 17 and 20 miles being specifically challenging. 

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Honolulu Marathon

The Honolulu Marathon takes place in Hawaii in December. This is great for most people as a trip to Hawaii in December is exactly what you need, while most of the Northern Hemisphere is suffering from the depths of winter.

This is a great marathon with a fantastic atmosphere. The 30,000 runners who take part in this marathon are mostly made up of Japanese people.

The run begins in the darkness as it starts at 5am. This is because later in the day, the temperatures rise so high that it will be too hot.

This means that the crowd support is not as high as other runs because not many people would like to get up that early! 

•  Difficulty: This run can get quite difficult towards the end of the race because the temperature will begin to rise. There are a couple of sections of the course which have a few uphill climbs which can be difficult.

• Route: This course begins in Ala Moana Beach Park and ends in Kapiolani Park. You will run past many of Honolulu’s wonderful sites such as Waikiki Beach and Koko Head Crater. 
• Size: This marathon has 30,000 people running the race each year. This is a big event! 

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Uganda International Marathon

The Uganda International Marathon is fantastic and it stands out because of the community spirit that it creates. This marathon is very different from the other marathons on this list.

This marathon takes place over the course of a week and those participating in the run will run through the rural villages and along the heights of Pine Ridge.

You'll run past Lake Victoria and see some of the beautiful sights. This is a great run which is also a big fundraising event. 

While it is a very hard physical challenge, the money that is raised helps with local community projects which also take place during the week of the run.

The money also goes towards KidsRunWild which is a sports event that is organized for disadvantaged children.

The event took place for the first time in 2015 and 1000 people participated in this.

•  Difficulty: This is a difficult run due to the heat during the run. It's also very hilly and mostly on hard-baked, red African roads.
• Route: The course starts and finishes at Liberation Square in Masaka, Uganda. Two trips around will complete the full marathon. The stunning views and opportunity to run with local children as you travel through villages and enjoy the stunning beauty of the area.
• Size: This marathon has 5,000 participants, so it is a smaller marathon, but the experience makes it one you'll never forget.

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Berlin Marathon

The Berlin Marathon is a world-class run and the crowds are very enthusiastic and encouraging.

The crowds are large and you run past all of the historical parts of the city.

The course will take you past all of the modern shops, the historical architecture. The Berlin marathon often holds world records all over the world.

• Difficulty: Although there are a few hills and one decent climb, this is a relatively easy and flat course.
• Route: The course is relatively flat with a few inclines giving a little bit of a challenge at the 17 mile and the 21 mile mark. There are plenty of beautiful sights to see along the way.
• Size: This is a large marathon with roughly 48,000 participants.

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Pembrokeshire Marathon

The Pembrokeshire Marathon is a beautiful countryside run. If you’re looking for a change from the city running, then this could be perfect for you!

This coastal run will take you along the coastal paths and you will run along the sandy beaches and past hidden coves.

The sights that you will see on this marathon will take your thoughts away from all of the achy legs. This run takes place in April so the weather is very warm. 

• Difficulty: This marathon is quite difficult in comparison to the city ones. It is hilly and on coastal trail paths rather than roads. You'll encounter slip and trip hazards, as well as high cliffs with possible strong winds. The organizers of this race require runners to carry a kit of safety gear such as a foil blanket, first aid kit, and a whistle among other items. Participants may be asked to show their safety kit at some point during the race.
• Route: This looped route which starts and finishes at Little Haven Village
• Size: It is a very small run with only around 200 participants. The smaller scale allows participants to work together with the other runners and build community and support.

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Amsterdam Marathon

The Amsterdam Marathon is a great run that is one of the oldest marathons. This race has been happening since the late 1970’s, but it has changed a lot over the last few years.

This run is very small in comparison to some of the other city marathons, with only 2000 people participating in the race.

Most of the runners are foreign and the beautiful charm that you experience in the city will make the run go by very quickly.

The run is very low key and there are not many supporters who come out to watch but it is a beautiful route. 

• Difficulty: With the exception of a few hills, the Amsterdam Marathon is a very easy course.
• Route: The course is very flat and it is a two-loop course. It starts in the Olympic Stadium and it finishes at the same spot. The route will take you through the entire city, running past the residential suburbs and the Vondelpark. 
• Size: There are typically about 20,000 participants.

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Running a marathon is very difficult and it is a very intense personal challenge. Running a marathon is an achievement of a lifetime and you should be very proud of yourself if you manage to achieve it!

Whatever your reason for running the marathon, you will definitely need to train. Perhaps you’re running it to become more healthy or to lose weight.

It could be to raise money or to support a friend. Whatever the reason, you will need a training plan. 

There are a few important things to remember when you are running a marathon. You should follow these steps: 

• Be conscious of your limits. You must be very careful when it comes to running a marathon as you want to avoid injuries or any damage to your health.
• Start training early. You must start your training early because you don’t want to have to push yourself by doing too much in one go close to the marathon. You should build up your mileage very slowly so that you don’t shock your body.

• Start small. You should make sure that you start with the smaller races. 5 kilometers is a good place to start.

As you can see from the list of the best marathons in the world, there are many different types of runs in terms of size, difficulty levels, locations and terrain.

All of these things should be considered when you are choosing your marathon.

Whether you want to have a small number of people running with you, or you want to race with crowds of people, there is a race that will suit you.

While it may seem exciting to choose a race that is further away from home, you may find that there are lots of advantages to be had from choosing a marathon closer to home.

This is because you will know the road and you will be able to prepare properly in the days and hours leading up to the race rather than having to get on a plane and travel!

Things to Consider

Conditions 

The conditions that you like to run in is a good way to choose your marathon. Think about when you will be running the race, and so when you will be training for the race.

If you are choosing a run in April, then bear in mind that you will be training in the Winter months.

If you are choosing to run in October, then you will be training through the height of Summer.

This is if you’re running a race in the US or in Europe. There are also races taking place in the snow or the height of summer.

Consider the weather that you would like to run in. You should also consider the time of day that you would prefer to run.

Traveling 

A marathon could be a very good way to travel the world. It is part of the reason that people decide to do marathons in certain places.

However, there are certain things that mean that traveling for a marathon may not be for you.

Traveling for marathons takes a lot of extra organization, flights, gas, accommodations and meals. It also takes a lot of extra money. 

Size 

When you’re considering choosing your marathon, the size is a big factor that will play a part.

The energy that you will get from the amount of people running the race will really motivate you.

The people watching on the side lines are also very motivating and it may really encourage you to achieve.

However, you may not enjoy the bigger races as they sometimes are difficult to get started and they are hard to meet your personal goals because you will be slowed down by the amount of people. 

You should always choose one race and then have a couple of backups in case you don’t get a place on your first choice.

At smaller marathons, you will find it a lot easier to get into a rhythm early on, where you will be influenced by the other runners in the bigger races.

Course 

The course really does matter. Whether you like running a straight run where you don’t have to double back on yourself at all, or you enjoy running in loops then certain marathons will be a better choice for you.

The weather, hills and other factors throughout the course will also determine which you would enjoy more. 

A marathon is 26.2 miles long. This is 42.19km. This is because, in 790 BC, a messenger in Greece ran for this length of time to tell the rest of the citizens the good news of Greece winning a battle.

This battle was against the Persians. When the run was over, the man died after delivering the message.

To honor this man, they created a race which ran from Marathon to Athens to mark the distance that he had run that day. This is the original story, however, there are many different developments over the years.

In 1896, the first marathon took place in the Olympic ceremony. The distance has evolved slightly over the years as it started off a little less than it is now.

The original marathon was around 24 miles, and the first one in the Olympics was 25 miles.

Two Rivers Half Marathon

The Two Rivers Half Marathon is known as "The Prettiest Race in Texas" with breath taking views as the point-to-point course travels along the Guadalupe River, with three river crossings.

The race takes place in November where the average temperatures are in the low 70°'s, and you'll enjoy tree-filled views, rolling hills, and maybe even a few deer sightings along your way.

New Braunfels, Texas is roughly 35 minutes from San Antonio and is home to the world-famous Schlitterbahn Waterpark where you can enjoy a fun afternoon with your family after the race.

Two Rivers Half Marathon was formerly known as the Chosen Marathon and is often called "The Prettiest Race in Texas". The running shoe store, Two Rivers Running recently took over the event management, although the proceeds continue to benefit Chosen who's mission is to help children from abuse and neglect.

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Barrier Island Ultra

Without a doubt, the Barrier Island Ultra may be the most beautiful half marathon you'll run. The race is run entirely on sand along the Gulf of Mexico on Mustang Island, Port Aransas, Texas. Many runners consider this to be a bucket list race.

If you enjoy hard-packed sand, you'll want to run along the water line, or if you prefer to run in softer sand, you can run near the road. Either way, you'll enjoy the open spaces of the beach while you listen and watch the ocean waves.

The out and back course starts and ends at The Beach Lodge restaurant where you can enjoy a wonderful seafood meal after your race. There's little to no elevation which makes this an easy-to-moderate course to run. It is also an Eco Friendly race.

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Tinajas Trail Race

Another beautiful half marathon is the Tinajas Trail Race which takes place in Colorado Bend State Park in Bend, Texas. But don't let the beauty of this event fool you, it could (and maybe should) also be listed under our hardest half marathons section.

There's a variety of distances available that range from a 10k to a double marathon (52.4 miles). The half marathon route will be a single lap that highlights the best of the park where you'll be able to view the Tinaja rock formations and waterfalls. You might even see some wildlife!

Expect some hills, but remember since it's a trail run you'll encounter rocks and roots, and you may even get your feet wet! This beautiful and difficult trail course is a favorite for those who want to relish in the experience and know they earned their finish.

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Border to Badlands Ultra

The Border to Badlands Ultra is a unique run through the Seminole Canyon State Park which is a prehistoric area that dates back over 10,000 years. You'll experience unique desert wildlife and flora on this Eco Trail Race.

The half marathon consists of two loops over unpaved technical single-track trails and backcountry jeep roads where you'll enjoy incredible views where the Seminole Canyon meets the Rio Grande River. From a distance you can see cave art left by Indigenous people

A passport is NOT needed for this race, however be sure to have one available if you travel to Mexico at the border crossing in Del Rio, Texas before or after the race.

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Bearathon

With the tag line "The Toughest Half in Texas" it shouldn't come as a surprise that the Bearathon is known as the hardest half marathon in Texas.

The Bearathon is held each spring by Baylor University to raise money for scholarships. The half marathon takes its name from the University's "Bear" mascot.

The race begins at the university's McLane Stadium and travels through the Baylor campus, then through the city of Waco. There's a pair of bridges runners will cross as they approach the 400 acres of forests and river bottomlands of Cameron Park where the Brazos and Bosque Rivers meet.

The course is an out-and-back loop which weaves through the park and city of Waco crossing two railroad tracks, and multiple bridges including the Waco Steel Bridge. There's no shortage of hills to give runners a challenge, but its also a scenic and entertaining race.

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The Franklin Mountain Trail Run

If you enjoy challenging trail runs, then you definitely want to do The Franklin Mountain Trail Run. There's a wide variety of distances to choose between over the 3-day event held in Franklin Mountains State Park.

With a capacity of only 250 participants, the small size allows runners to enjoy their beautiful surroundings with plenty of elbow room as they travel the challenging course located at the Southern tip of the rocky mountains in El Paso, Texas.

The half marathon consists of two separate loops along unpaved trails. The beginning of the race has the most brutal incline as you reach an elevation of 5,850 ft and then descend to 4,450 ft. But be prepared, there are several other challenging mountain climbs as you make your way to the finish line.

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Cowtown Marathon

The Cowtown Marathon may not be the hardest marathon in Texas, but it is definitely a challenge. There's some serious elevation at mile 9, as well as rolling hills throughout the course. There's also a strict 4-1/2 hour time limit for the half marathon, and sag vehicles to provide transportation back to the start/finish line. If you choose to finish the race on foot, there's no support after the 4-1/2 hour limit.

But if you enjoy a challenge and the energy of a big event, then the Cowtown Marathon should be on your February calendar.

The looped course will give you a tour of Fort Worth. You'll pass by the Historic Fort Worth Stockyards, the world-famous Joe T. Garcia's, and travel into the heart of downtown Cowtown. As you run past other sites and areas you'll find yourself on the Foster Park Trail, and then pass the famed Hogan's Alley at the Colonial Country Club.

This race is a Boston Marathon qualifier.

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Urban Ultra Dallas

The best half marathon in Dallas is actually an Urban Trail Race called the Urban Ultra Dallas. The flat/fast course is great for runners looking to break PRs, and if you're interested in breaking into ultra marathons you might consider signing up for the 50k race.

The half marathon starts at 2:30pm to allow for a unique run along the Skyline trail where participants will enjoy the Dallas skyline as it comes to life when the sun goes down. Dallas was voted as the best skyline in the world by USA Today and some of the best views in Dallas are showcased along the course.

The Urban Ultra Dallas is a flat/fast loop course with little elevation. It's run mostly on pavement, although a small portion is gravel. The half marathon consists of 2 loops around the course.

Pack your headlamp and get ready for some stunning views and a fun atmosphere as you try to set a new PR.

Dallas Marathon

As you might expect, The Dallas Marathon has a wide range of events. There's the typical half marathon, 5k and 10k, but there are also some unique options such as a 2-person half marathon relay, 5k team challenge, and even a Friday Night Lights Mile! as well as a 50k ultra marathon and various kids races. 

The looped course weaves through Dallas's iconic landmarks, vibrant neighborhoods, and entertainment districts while thousands of spectators are cheering from the sidelines. There's no shortage of energy and many runners find the swag to be some of the best around.

If you're looking for a December race to pull you out of the doldrums of winter, The Dallas Marathon is a great choice. Although, be prepared, it can be cool, especially at the start of the race. The course is mostly on pavement and there are some rolling hills.

This is a Boston Marathon qualifier.

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San Antonio Rock 'n' Roll

If you're looking for a fun and entertaining event, it's hard to go wrong with the any of the events in the Rock 'n' Roll Running Series. They're held throughout the world, and there's many to choose between, but the one in Texas is held in San Antonio.

There's no shortage of energy and enthusiasm along the course, and you'll encounter live bands and entertainment as well as large crowds of excited supporters as you run through the city's vibrant and spirited neighborhoods.

The point-to-point course weaves through San Antonio's most iconic landmarks where you'll pass the Alamo and see the Tower of Americans, Torch of Friendship, and other points of interest. 

If you haven't done a Rock 'n' Roll Marathon before, the one in San Antonio, Texas is especially nice since it's in December and you can escape to the pleasant Texas winter weather. 

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Run the Alamo

Although you won't see a band around every corner on the Alamo 13.1, this is a unique and entertaining event, especially if you enjoy history. The race starts at 7am with a cannon blast and live musket volley

The mostly paved, looped course travels through history as you pass the Alamo, iconic San Fernando Cathedral, and other historical sites as you experience the Alamo City. You'll make your way to the Riverwalk Mission Reach where you'll begin the return loop along the San Antonio River on the famous River Walk.

Looking to qualify for the Boston Marathon? Sign up for the full marathon instead.

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Crazy Desert Trail Run

If you want to experience the Texas desert, then you definitely want to run the Crazy Desert Trail Run. You'll enjoy a unique experience that kicks off with a cookout where you and your guests will enjoy a complimentary dinner of spaghetti and chicken.

For those who want the full experience, you can take advantage of tent camping near the starting line area, or if you want an RV hookup, there are other nearby sites.

The looped course has no shortage of hills, but the desert landscapes and views make this a fun and entertaining race. Be on the lookout, you're likely to see Texas Longhorns and other wild life!

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Outlaw Half Marathon

The Outlaw Half Marathon is considered a Texas Hill Country classic and is an excellent choice if you're looking for a spring half marathon.

The out and back course is beautiful and starts in downtown Luckenbach Texas in front of the old Post Office. You'll see the gorgeous early April wild flowers, and other classic Hill Country scenery as you travel along the scenic backroads of Fredericksburg, Texas. Don't be surprised if you see a few longhorns!

The half marathon has rolling hills, but if you're looking to set a PR, you may want to do the 5k or 10k instead. They're relatively flat and very fast.

Run the Line

What makes Run the Line interesting is that half the event is run in Texas and the other half is in Arkansas. The race begins in Texarkana, Texas, but quickly crosses into Arkansas, and then back into Texas, before you cross again and finish in Texarkana, Arkansas, just 5 blocks from the start!

The single looped course is run on two 10-ft wide asphalt trails and city streets through residential neighborhoods. It's a fun event that's relatively flat and easy, and you'll see some amazing sights in both Texas and Arkansas.

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MAF training focuses on running at or below your MAF heart rate ceiling in order to improve your body's aerobic function and ultimately increase your fat burning capability. 

This type of training was developed by Dr Phil Maffetone in the 1980s. But don't let that fool you, it is still a very popular training method.

Maximum Aerobic Function (MAF) focuses on 3 factors to improve your aerobic system, which is the fat-burning engine responsible for fueling your body: 

1. Exercise
2. Nutrition
3. Stress

We'll discuss nutrition and stress later, but for now, it's important to know they play a role in your MAF training.

The goal of MAF training is to strengthen your aerobic base so you can run faster at a lower heart rate. This is done by performing all of your training at or below your MAF heart rate ceiling. By doing this, you're delaying when your body needs to tap into your anaerobic system. 

Any run over half a mile will tap into both aerobic and anaerobic energy. The longer the run, the more your body will depend on your aerobic system. Which is why using MAF training can be beneficial for marathon runners.

Our body uses two systems for energy: The Aerobic System (with oxygen) and the Anaerobic System (without oxygen).

The Aerobic System powers our muscles by using oxygen to convert fat to energy. A well developed aerobic system will allow you to run a long time.

The Anaerobic System kicks in when oxygen is being depleted faster than its being taken in. To create the necessary energy, our muscles begin to break down glucose. Your body will tire quickly and you won't be able to run long distances using the anaerobic system.

Research has shown that the majority (about 80%) of your running should be done in the aerobic zone. This is the most efficient and safest method of training.

But developing a strong aerobic base is also important for shorter races since you'll be able to maintain a comfort zone (opposed to the critical zone) for longer periods of time.

Beyond running faster at a lower heart rate, MAF training will also deliver these benefits:

• More energy for your muscles since your mitochondria will increase.
• Excellent training method if you're trying to lose weight because you'll burn mostly fat vs. carbohydrates.
• Strengthens your heart muscle.
• Reduces the level of stress your body endures which allows you to run for longer periods of time.

Measuring Your Heart Rate

With MAF training you're going to need to measure your heart rate on a regular basis during your training. To do this, it's a good idea to purchase a quality heart rate monitor designed for exercise. Some use a strap that goes around your chest to capture your heart rate. The data is then transmitted to an app or other device such as a watch that displays the number. 

As technology has improved, there are many watches capable of capturing your heart rate without the use of a chest strap. The important thing is to find a heart rate monitor you're comfortable wearing during your training, and it provides accurate information.

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In order to use the MAF method of training you'll need to know your MAF heart rate. Once you determine your MAF heart rate it's critical to use it for all of your training runs. You'll no longer need to focus on speed or pace, only your heart rate and the amount of time on your feet.

The 180 Formula

To calculate your MAF heart rate you'll subtract your age from 180. So, if you're 30 years old, your MAF heart rate will be 150 (180 - 30 = 150).

With that said, there are several lifestyle factors to consider which will either increase or lower your MAF heart rate. For instance, if you're recovering from a major illness, you'll subtract 10. So a 30 year old with a MAF heart rate of 150 would then subtract 10. In this example, the MAF heart rate would be reduced to 140 (180 - 30 = 150 - 10 = 140).

Your training zone (in this example) is 130 to 140. 

When your heart rate hits 130 (10 beats below your MAF heart rate) you'll want to increase the intensity of your run. When it reaches 140, you'll want to slow down.

All of your training will be done within this heart rate training zone. 

Calculating Your MAF Heart Rate

Subtract your age from 180, then modify from one of the categories below:

1. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout), subtract an additional 10.
2. If you are injured, have regressed or not improved in training (such as poor MAF Tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are over fat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training, subtract an additional 5.
3. If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned in 1) or 2), no modification is necessary (use 180 minus age as your MAF HR).
4. If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury, add 5.

Exemptions:

• The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (4) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made.
• For athletes 16 years of age and under, the formula is not applicable, rather, an MAF HR of 165 has been used.

Source: philmaffetone.com

Once you determine your MAF Heart Rate, you'll do all your training at or below this heart rate for a minimum of 3 months. The goal is to train your body to increase its need to burn body fat for energy, which will not only help you build a strong aerobic base, but also become a better fat burning athlete.

When beginning a MAF training program, nearly all runners need to decrease their pace in order to stay at or below their MAF Heart Rate. It's not uncommon to need to jog or even walk to make this happen.

As with any training, you'll want to track your progress, and in this case your aerobic development. This can be done using the MAF Test. It's simply a test that you'll do (typically every month) where you run a fixed distance or time at your target MAF heart rate.

The results of MAF Tests are helpful because they'll alert you if you're headed in the wrong direction. Think of the results as a tap on your shoulder to point out issues in your training. You'll be able to do some troubleshooting and adjust your training. 

If your training is generating too much anaerobic exercise, or there's something else negatively impacting your aerobic system, such as a poor diet or stress, then you'll want to make changes. By improving your future MAF results you'll not only see aerobic improvement, but you could also prevent future injuries.

Performing the MAF Test

Ideally, you'll want to do a MAF test once a month to measure your aerobic progress. You'll first need to decide if you want to do a distance-based test or a time-based test. Whichever you choose, you'll want to use for all future tests.

Distance-Based Test - Choose a distance to cover during the test. Such as run 5 miles at your MAF heart rate. You're looking for an improved pace. 

Time-Based Test - Decide how long you'll run during the test and measure how much distance you cover at your MAF heart rate. Most runners typically run 60 minutes during the test. On a time-based test you're looking to cover more distance, but keep in mind you'll be covering more distance because your pace improved.

Steps to the Test

1. Warm-up for 15 to 20 minutes (be at your MAF heart rate when you start the test)
2. Begin running on a track or treadmill for your designated time (60 minutes) or distance (5 miles)
3. Maintain your MAF heart rate as close as possible for the duration of your test
4. Record your split times. Most training watches will do this for you
5. Once finished, analyze your results and compare to previous tests

If you're showing aerobic progress, you should notice that you're able to run faster at the same heart rate. Keep in mind, you're looking for progression over multiple data points, and results take time.

Don't be alarmed if you notice your pace slow during your later splits. This is not uncommon and your body is simply responding to the fatigue. As you become aerobically fit, your pace will become more consistent.

Although somethings may be out of your control, try to keep the variables in your test at a minimum. For example, running on a track will provide the same flat surface for each test. In fact, if you have access to a treadmill, this is the ideal way to conduct your test.

Watch the Video to See Actual Results

Athletes who do MAF low heart rate training typically find they are stronger and healthier. They also burn more body fat, increase their energy and brain function, and have a lower risk of injury. In addition, they have a higher level of endurance and physical fitness.

But what if you're doing MAF training, but you're not progressing? Here are the most common reasons you may not be seeing results:

Not Sticking to Your MAF Heart Rate

If your MAF heart rate is not set correctly, or you're consistently going over it when training, you're not going to be getting the desired results.

Incorrect MAF HR

You may have calculated your number incorrectly and during your training you're sticking to a HR that is actually higher than it should be. In other words, you think you're in the right zone, but you're actually not.

This is an easy fix and you can simply recalculate your MAF HR by using the 180 formula. Be sure to adjust the number accordingly with the modifiers.

Going Above MAF HR

If your training zone is 130 to 140, you should be slowing down your pace when you reach 140 beats per minute. When training with a heart rate watch, it's a good idea to set an alarm to alert you when your heart rate hits 140.

When the alarm goes off, immediately reduce your pace.

Many runners who start training with MAF become frustrated that they need to constantly slow down or even walk to maintain their heart rate within the desired range. This will pass as you become more aerobically fit, you simply need to trust the process.

Over Training

Over training is a common reason athletes don't see results with MAF training. The "no pain, no gain" mentality leads to a belief system that we won't see results unless we push our bodies to exhaustion.

If you've been doing a lot of high-intensity training, its possible your body has entered a physiological state of fight-or-flight. This reaction occurs when your body perceives a threat to survival. This is a stressed state that never allows you to fully relax. Although you may notice better times/distances covered on your runs, your body is operating at an unhealthy performance level.

In order to move your body from survival mode, where it's responding like it's in the fight of its life, you need to slow your training intensity. This will allow your body to return to a more natural state.

If this is the reason you're not seeing results with MAF training, be patient with yourself as it could take more time than you think to repair the damage done. Be consistent and keep a positive mindset as you go through the process.

Also, pay close attention to getting enough sleep, as well as your rest and recovery patterns. These are all important elements that'll improve your training and reduce your stress.

Recovery is critical when it comes to MAF training. Since you'll likely be running slower than you were before, it's easy to add additional training days and skip recovery days, or increase distance too fast. This is a mistake and can lead to over training.

A good rule of thumb when building your training volume is to add no more than 10% in volume a week. And take a step-back week every fourth week by reducing your training volume by at least 30%

Poor Fat Burning

If your nutrition isn't great and/or you've been overtraining, your body will need some time to repair the damage. With time, you'll see improvement, but your body will need to "learn" to efficiently burn body fat.

Every workout you do will place stress on your body, and many runners do strength training and cross training in addition to their training runs. If you have poor nutrition, or you've been over training, you may want to consider lowering the intensity while MAF training. In fact, during the first few months, you may want to cut these "extra" workouts out entirely.

Poor Nutrition

Since your primary goal with MAF training is to improve your aerobic function, which results in improving your fat burning abilities, consuming a well balanced diet is crucial to your results.

Simply put, regardless of how well you train, if you're eating a lot of refined sugars and processed food your results will be negatively impacted. You'll be able to burn more body fat if you eat healthy, unprocessed meals, which in turn will help improve your aerobic system.

You can experiment with how your body responds best to your balance of macro nutrients and times of eating. Just don't do anything crazy like cutting carbs out or short intermitted fasting windows. Try to eat a balanced diet with unprocessed carbohydrates, proteins, and fats. Typically, most athletes do best when they eat at least 3 meals a day with 1 to 2 snacks.

A runners diet can be every bit as important as your training sessions.

Inadequate Warm-up

Warming-up before a workout is not only important for your muscles and injury prevention, it can also play a role in your heart rate. When your body is not properly warmed-up, your muscles will contract and your heart rate will increase quicker than it should. This will flood your legs with blood and place unnecessary stress on your body.

Allow your body to warm-up for at least 15-minutes. One method is to start with a 5-minute walk, then a slow jog where you gradually increase the pace until you hit your MAF heart rate.

A slow warm-up will allow the blood to move from your internal organs and transfer to your muscles. 

If you haven't been doing a gradual, slow warm-up, and you have a tendency to jump into running too fast too soon, then you'll likely see a noticeable difference in your MAF test results.

Muscle Imbalance

In order to bend your elbow, the bicep contracts while the tricep relaxes. Then the opposite occurs to straighten your arm. The bicep and tricep are called opposing muscle groups. 

The hamstrings and quadriceps work in the same way to extend our knees, as do other major muscle groups.

However, when there is a muscle imbalance, one of the muscle groups is a different size or strength than the opposing muscles. When this happens, the stronger muscle can "overpower" the weaker muscle group. This can result in poor posture, form, and ultimately injuries.

Stress

Stress is a part of life, but if you are experiencing high levels of stress it could impact your MAF results by blocking your aerobic development as well as reduce your fat burning.

If you're a big coffee drinker or consume your caffeine in other ways, you may want to consider reducing your intake. Caffeine has a tendency to increase anxiety as well as your heart rate.

Also, pay attention to your sleep patterns and that you're getting enough sleep. It shouldn't come as a surprise a high percentage of people are sleep deprived. If you enjoy geeking out, there's a variety of different products on the market to help you analyze your sleep. Our favorite is the Ōura Ring, you can wear it only at night or 24 hours a day and download an amazing amount of data.

You may also want to consider downloading the Calm App. This app has a variety of guided meditations, sleep stories, and master classes to help you lower your stress. They're always adding new material and it's well worth the small annual fee.

When exercising, our bodies utilize stored carbohydrates to generate energy. Carbs are stored in our bodies in what is called glycogen. Glycogen stores are found in our muscles (80%) and livers (20%), and our body taps into these reserves during endurance events.

Carb loading involves increasing the muscle glycogen levels to above your normal amount. To do this, you'll need to adjust your diet to consume more carbs, and to prevent your body from burning the additional carbs, you'll need to reduce your training. More on carb loading strategies later. 

The nutritional strategy of carb loading works for sporting events that decrease glycogen stores, such as endurance running and cycling. 

Studies have shown that when endurance athletes use carb-loading correctly, they can reduce exhaustion and enhance exercise performance in activities that last longer than 90-minutes.

Although strategies differ in intensity and duration, each of these common strategies use some form of the  "eat more carbohydrates and exercise less" philosophy. 

The strategies below have been developed and proven to be successful in the days leading up to a race.

Six-Day Carb Loading Strategies

There are two six-day carb loading strategies to choose between:

Classic Six-Day Carb Loading 

• For the first 3-days of this strategy, continue exercising while eating a low-carb diet. Only about 15% of your total calories should come from carbs. This combination will decrease your glycogen levels.
• On days four, five, and six, you'll need to eat a high-carb diet. Around 70% of your calories should come from carbs.
• Exercise less on day four, and completely stop exercising on days five and six.

Modified Six-Day Carb Loading

• With the modified strategy, you'll want to eat a medium-carb diet for the first three days. Around 50% of your calories should come from carbohydrates. 
• On days four, five, and six, switch to a high-carb diet and consume 70% of your calories from carbs.
• Exercise should be gradually decreased each day until you perform no exercise on day six.

Three-Day Carb Loading Strategies

Just like the six-day carb loading strategies, you have two plans to choose between:

Classic Three-Day Carb Loading

• On the first day, you'll perform a strenuous exercise activity to the point that you are completely exhausted.
• On days two and three, you won't exercise at all.
• Eat a high-carb diet where 70% of the calories come form carbohydrates on days two and three.

Modified Three-Day Carb Loading

• For days one, two, and three, you won't exercise.
• Slowly increase the amount of carbs you eat over the 3 days. You'll need to eat approximately 4.5 grams of carbs per pound of body weight each day.

One-Day Carb Loading Strategy

• The easiest strategy of all is to not exercise the day before your race and eat 4.5 grams of carbohydrates for each pound of body weight. 

Event Day Carb-Loading Strategy

• Four hours before the race, eat around 1 to 4 grams of carbs per pound of body weight.
• An hour before the race, eat 0.8 grams per pound.
• If the idea of eating so close to the race doesn't work for you, you can always sip on a carbohydrate drink or consume an energy gel. 

Whether you're new to carb-loading or you simply want to learn more, its important to learn how to do it right, otherwise it could negatively impact your race.

When to Carb Load

There are two key factors to consider when carb-loading to ensure you reap the benefits from this nutrition strategy:

1. Carb-loading works best for exercise that exceeds 90-minutes without breaks.
2. Only carb-load before endurance events or long training sessions. It's not necessary for speed training or weight training sessions.

Determine Your Carb Loading Strategy

As mentioned above, the carb loading strategies can be anywhere from one-to-six days. The simplest program to start with, if you are new to carb loading, is a one- or three-day program.

While training for the marathon, it's a best practice to try a few different strategies. Pay attention to how you feel and perform so you can determine which strategy works best for you.

Track your Carbohydrate Consumption

First, you'll need to know how many carbs you typically eat. You can do this by using the nutrition labels on food packaging, or by adding a food tracking app to your phone such as My Fitness Pal or Lose It.

Once you know how many grams of carbs you typically consume each day, divide the amount by your weight. Use this number to compare how you're doing with your recommended intake, and adjust as needed.

Increase Just the Carbs

You'll still want to watch your calories before race day. So, if you begin to increase your carbohydrate intake, you may need to decrease your fat intake.

Avoid foods that are high in both carbs and fat, such as pasta with creamy sauces or desserts and pastries.

It's always a good idea to eat the foods your body is used to eating. In other words, eat what you know. Now is not the time to start experimenting with new foods, as it could cause your stomach to rebel.  

Focus on high-carb, low-fat foods that contain moderate amounts of fiber.

Some of the most commonly recommended foods athletes use for carb-loading are smoothies, cereals, bread, and pasta. These items are high in carbs and low in fat. But let's take a deeper look at other great choices to eat in the week leading up to your race:

Carb loading can be a powerful tool for endurance athletes, but it's important to do it correctly. Here are a few common mistakes:

Carb Loading When it Isn't Needed - Carb loading is only effective when your exercise lasts for 90-minutes or longer. There's no benefit for shorter exercise sessions, speed training sessions, or weight training. 

Not Reducing Fat - Fat is part of healthy diet, but when it comes to carb loading, you need to cut back on your fat consumption. When you increase your carbs, you also increase your calories. If you don't stick to low-fat foods during this time, you could either gain weight or feel incredibly sluggish.

Eating Foods with High-Fiber Content - High-fiber foods can be detrimental when you're in the midst of your carb loading strategy. Just like fat, fiber forms part of a healthy diet, but too much fiber can result in stomach problems. While carb loading, opt for white bread or white pasta rather than the whole-grain alternatives. Other high-fiber foods, such as legumes, should also be avoided. 

Eating the Incorrect Amount of Carbohydrates - Experts recommend eating around 2.3 to 5.5 grams of carbs per pound of body weight each day. Eating too few carbs means you're not carb loading and you won't reap the benefits. On the other hand, eating too many carbs means you have consumed too many calories, and this can lead to weight gain.

Eating New Foods - As we mentioned above, now is not the time to start eating new foods, even if they are low-fat and high-carb. Unfamiliar foods have the potential to cause an upset stomach, which is something you definitely want to avoid . . . especially on the day of your race!

Continuing to Exercise - It's important to taper your exercise activities while carb loading. Depending on your strategy, you can still perform some relaxed exercises in the first few days. But on the final day, you shouldn't be exercising at all.

Not Drinking Enough - Certain types of drinks are incredibly beneficial when combined with carb loading. Some drinks, such as Gatorade, are excellent sources of liquid carbohydrates. The sodium in these drinks also helps to transport glucose through the body. So, it's important to combine carb loading with hydration to ensure you increase muscle glycogen stores before race day.

Eating Everything at Once - Some inexperienced runners try to carb load by eating all the carbs on the night before the race. Eating a heavy pasta meal the day before your race is not a good idea, as your body will not have enough time to store all the carbs. 

If you attempt to carb load like this, your blood glucose levels are likely to increase, as some carbs have the potential to increase blood sugar levels. You can consult the glycemic index of the food to see if this will happen. 

Here's a couple commonly asked questions when it comes to carb loading:

Which Foods Should I avoid when I'm Carb Loading for a Marathon?

Food that are high in fat and fiber need to be avoided. Carbs with a high glycemic index (potential to increase blood glucose) should be skipped.

Some foods to avoid include creamy pasta sauces, muffins, cookies, chips, pizza, ice cream, and high-fiber cereals.

When is the Best Time to Start Carb Loading Before a Marathon?

Different strategies work for different people, but beginners should start carbohydrate loading 3 to 4 days before the race.

It's a best practice to try a few different carb-loading strategies before long training runs so you can get a feel for how your body responds and which strategy works best for you.

Before you start your race its important that you're fully hydrated. Drinking water at will is helpful, but to be fully hydrated prior to your marathon you'll need to pay closer attention to your body and routines.

Once you begin sweating during your race, you'll be fighting against electrolyte and fluid loss. By starting off hydrated, you'll not only prevent severe dehydration during your race, but you'll also maximize your blood volume and assist your cardiovascular function. 

By being fully hydrated, you'll reduce fatigue and allow you the opportunity to sustain your race pace.

Here are a few things to focus on when it comes to pre-race hydration:

Avoid Drinking Too Much Water - If you drink too much water before your race, you can dilute the sodium in your body. This can result in hyponatremia, which causes your cells to swell, and it can even be life-threatening.

Drinking too much water shortly before a race can also cause you to feel uncomfortable. The liquid will slosh around in your stomach, and you'll likely need to find a bathroom during your run.

Pro Tip:  Two hours before your race you should drink about 16 ounces of water (or electrolyte drink) with a snack or meal. Then about fifteen minutes before the race starts, drink 6 to 8 ounces of water or electrolyte drink.

Drink Enough Electrolytes - The night before your race, it's a best practice to consume an electrolyte drink that has a high sodium level. This will increase your blood plasma volume.

Add Sodium to Pre-Race Drinks - Your body will tap into your muscle's glycogen to provide energy. Sodium will help transport the glycogen through the body and will also help absorb fluids into your blood, as well as help you maintain proper blood glucose levels.

Having this reservoir of extra fluid means your body will have more to draw on when you begin sweating during the race. You can add extra sodium to your drinks and meals leading up to the race.

There's a lot of great electrolyte drinks on the market. Experiment with a few different ones during your long training runs and see which one works best for you. Many runners enjoy drinking coconut water or a drink like Coco5 which comes in a variety of different flavors and was developed by pro trainers for pro athletes.

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• The sports drink is made of a coconut water base, infused with all natural flavors (from fruits & vegetables). COCO5 provides the hydration benefits of coconut water, but doesn't taste like a coconut water

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During the marathon you'll need to drink at regular intervals. A great way to learn how much you'll need to drink (and when to drink it) is to monitor your training sessions.

If you're well-hydrated prior to the race, you'll likely drink less. But with that said, it's important to remember that you'll need to drink more during the race if you're dehydrated.

Determining your sweat rate will give you a good idea of how much you'll need to hydrate during your race.

Pro Tips:  

• It's a good idea not to rely on hydration stations as your only source of water. Wear a hydration belt so you can rehydrate at any point.
• Hydrate based on your sweat rate. If you're a heavy sweater, you may need to drink 16 ounces of water every 15 minutes.
• Electrolyte drinks are an easy way to consume the electrolytes your body needs during a long run.
• Along with your hydration, consume some carbohydrates, such as dried fruit and/or sports gels.

What to Drink

Your hydration strategy needs to be personalized to suit your needs. During the months of training leading up to the marathon, experiment with different fluids and run with your hydration pack to determine your hydration needs.

Everyone sweats during endurance races like marathons, but the amount of sodium lost from sweat differs between athletes. Your hydration is an important part of your training and racing. If done incorrectly you could suffer from cramps, dehydration and hyponatremia.

Only drinking water while sweating profusely will dilute the all-important sodium levels in your blood. To combat this, make sure to drink electrolyte drinks during the race to replace any lost sodium.

There's a wide variety of electrolyte drinks designed specifically for running. Experiment with a few different kinds to determine which one works best for you. 

Pro Tip: Train with the same energy drink that your marathon will be serving at their hydration stations. Many marathon race directors will publish this information on their websites, or you can write to the race director directly.

You may think that after you've run your race you don't need to worry about hydration. But it's important that you replace the fluids and electrolytes you lost during the marathon over the next few hours.

Don't trust your thirst. Unfortunately, your thirst is not a trustworthy indicator of your hydration (a good indicator is your urine. It should be clear or light yellow).

Dehydration symptoms include fatigue, muscle cramping, dry mouth, dry skin, and of course, thirst. If you experience these symptoms, you should increase your water and electrolyte intake as soon as possible.

Pro Tip: After your race drink, 16 ounces of water and electrolytes along with some food. We highly recommend determining your sweat rate and drinking 20 to 24 ounces of fluid for every pound lost during the marathon.

Calculating your sweat rate will allow you to determine how much fluid you lose during your runs. The process is relatively easy, but it does require a little math. However, once you have your sweat rate you'll be able to use it to plan your event hydration.

To calculate your sweat rate you need to: 

• Weigh yourself before and after your run (divide by 2.2 to convert to kg)
• Subtract your before weight from you after weight to determine how many kgs of fluid you lost
• Add in any fluids (mL) you may have consumed during your run
• Divide by the duration of your workout (ie. 60 minutes)
• The answer is your sweat rate, which is the amount of fluid (mL) per minute your body loses

Now that you know your sweat rate you can formulate your hydration plan to ensure you consume enough liquid to prevent dehydration. In other words, if your sweat rate is 25 mL per minute, you'll want to make sure you consume 25 mL of liquid for every minute of exercise. 

In other words, if your workout is 30 minutes long, you'll need to 750 mL of liquid to replenish your fluid loss and rehydrate.

Watch the Video

During your marathon you'll want to fill your hydration belt and water bottle with liquid to help stay hydrated. Here's a few popular options:

Water

Water is undoubtedly the best liquid to prevent dehydration. For many recreational athletes, water is enough to provide hydration during workouts, provided the workouts are less than an hour long, and weather conditions are cool.

For more intense or longer workouts, or when running in very hot temperatures, water won't be enough to keep you hydrated.

Electrolytes

More intense workouts or workouts that last for long periods result in more sweat loss. In these instances, you'll need to switch from water to a liquid that contains electrolytes.

Electrolytes are available in various forms, and you should experiment with a few different types and brands to find one that works best for you: 

• Pre-mixed energy drinks (Coco5 and Gatorade Fit are good examples)
• Powders that are Mixed with Water (Xtend Healthy Hydration and Drip Drop Hydration)
• Drink Tabs (Gu Energy Hydration and Nuun Sport are good examples)
• Chewable Tablets (Salt Stick Fast Chews is a good example)
• Energy Gels (GU Energy Gel and Science in Sport Isotonic Energy Gel)

Always check the formulation of the electrolyte product you choose. Some have more sodium, potassium, selenium or copper. Different brands also come in different flavors, so experiment with a few until you find what makes you feel your best.

During a marathon, you may want to keep a chewable tablet or gel packet with you, as these are small and easy to carry. You can also carry some electrolyte replacement powder with you and add it to any drink you receive at the water stations along the route.

If you're running a trail marathon, make sure your hydration pack is filled with a drink containing electrolytes to combat any fluid and mineral loss.

Sports Drinks

Many sports drinks contain carbohydrates and sugar, which can be useful leading up to and during the race. The calories in these drinks are easy to digest, and the carbs can give you a much-needed energy boost when fatigue starts to set in.

Sports drinks that contain different sugars (glucose and fructose), as well as electrolytes, are the best options for marathon athletes as they can quickly refuel you.

If you can't stomach gels or chews during a race, then grab a sports drink at the water station or incorporate it into your fueling strategy if you have to carry your own hydration.

A study that investigated the runners at the London Marathon found that although there were several water stations along the way, 12% of the race participants had plans to consume too little fluids, which would put them at risk. This is in spite of 93% of the runners confirming they read the hydration guidelines.

So how do elite athletes hydrate?

The top marathon athletes in the world drink approximately every 3 miles, and they consume and electrolyte gel between the 6 to 9 mile marker and another between the 15 to 18 mile marker.

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Whether you're a new runner or you haven't run for a long time, if you're out of shape it'll likely take you several weeks to be able to run a mile without stopping. But don't let this discourage you from starting.

You can easily reduce the amount of time needed to improve your fitness level, but this will require dedication to your training plan. It goes without saying, but you should never attempt to begin running a mile if you have injuries. Running on injured muscles can make them worse, and set you back from your ultimate goals.

As long as you aren't injured, and can walk without struggling, you should be fine attempting some of the following training plans. But it's never a bad idea to talk with your doctor before starting any exercise, including running.

This article includes three training plans that are designed for different fitness levels. They are as follows:

• Level 3 Fitness Plan - This training plan is suitable for those who have never exercised before. You may be carrying some extra pounds and may have issues when walking.
• Level 2 Fitness Plan - This plan is for those who have exercised in the past, but haven't been consistent with their training. You might not remember when you last set out on a run.
• Level 1 Fitness Plan - This plan is for people who try to go to the gym a few times each week. You may go out for short walks on a regular basis.

Once you've committed to start running, you'll want to make sure you're properly prepared. You'll want to purchase the right shoes and know how to prepare your body for the workouts. This section will give you the answers to make certain you'll get the most out of your training.

Wear the Right Running Shoes

Before you can start training, you'll want to purchase a good pair of running shoes. These don't need to be expensive, but by the same token, don't settle for cheap sneakers that aren't designed for running.

We recommend purchasing a pair under $50 to get started. As you progress with your training you may want to go to a running store and have your stride and foot analyzed by a professional, but to get started, this isn't really necessary.

There's a lot of inexpensive shoes available that provide excellent support. Read our article that covers some of the best online stores where to purchase running gear (including shoes!) and here's a good guide of what to look for in a running shoe.

Remember to Warm-up

Even some of the most experienced runners forget to warm-up from time-to-time. Warm-ups are essential to prepare your muscles for a hard workout. 

A warm-up doesn't need to be long, even a 5-minute walk can be enough to prepare your body for training. When you move from a seated position to a walking one, the switch in positions will prep your body for your run.

It prepares your mind too. Your brain's receptors will signal to the rest of your body and let it know that you're going to start running. Warming up will connect the body and mind, better preparing them to take on the challenges of exercise.

Should You Stretch Before Running?

Stretching is an important part of your warm-up, but not the old static stretches that often comes to mind. Static stretching is when you hold a muscle stretch for a set period of time, such as 15 to 30-seconds.

Dynamic stretching is the best way to prepare your body for training. These stretches don't involve holding a muscle stretch, but they do involve movements that warm-up your muscles. Tight muscles can prevent you from having a good run, and could even cause an injury.

Learn more about dynamic stretching and how to warm-up your body for running by reading our article: How to Stretch Before a Run.

Deep Breathing

It's a good idea to practice deep breathing before you run. Deep breathing is different from shallow breaths in which you solely focus on your lungs. To take a deep breath, you'll need to focus on your belly.

As you inhale, imagine that your stomach is filling with air, not your lungs. When you exhale, think about letting out the air that was in your belly and releasing it out.

While running, aim to breathe in after every three steps, then exhale for the next three. If you need to breathe quicker, you can implement the same techniques, but use a two step routine instead.

Remember to breathe evenly through both your nose and mouth. The term aerobic refers to oxygen. If you breathe out more carbon dioxide, you'll be able to inhale more oxygen.

Oxygen is very important, as 80% of your running will involve aerobic exercise. If you don't breathe through your mouth, and only breathe through your nose, you'll lower your oxygen supply. This will make running a lot harder, and overall you'll feel more tired. Aim to inhale and exhale using your nose and mouth.

How Many Days Should You Train?

If you're serious about running a mile when you're currently unfit, you need to set aside 4-days of training each week. Read our article Will Running Two Miles a Day Get Me in Shape? to learn more.

If 4-days a week of training isn't possible, then aim for 3-days. You'll notice less progress, but you'll still be moving towards your goals. Remember, consistency is the only thing that will give you results.

Absolutely! If you're overweight and you want to start running, it's important to find a balance between your training plan and staying motivated. 

Here's a few things you need to focus on:

Heart Rate - Work on getting your heart rate higher than it normally is. Don't let your heart rate skyrocket too high, but it should be higher than what it would be if you're simply walking.

Sweating - During your workouts you should be sweating more than you normally would. Increased sweating is a good indication that you're exerting yourself at a higher capacity than normal.

Be "Abnormal" - Make your body do things that it doesn't normally do. If you have a sedentary job where you're not getting a full range of motion, you'll want to use your training sessions to undo your "normal" movements. Work your upper body and lower body to get out of your comfort zone.

Out of Comfort Zone - During your training sessions you want to be out of your comfort zone. Even if it's just for a few minutes during your training, you want to be at a point where you're uncomfortable and you almost want to quit, but you're not quite there yet and you're able to push through.

Endorphin Rush - The harder you push on your workouts, the more you get out of your comfort zone, and you'll begin to feel an endorphin rush. You may be physically exhausted, but you notice a burst of energy at the end. This may not happen in the beginning, but it will if you stick with your training.

Weekly Training Plan

Have at least 3 days where you walk, run or do a combination of both. Consider this your cardio day where you'll be working out for a longer period of time and keeping your heart rate up for longer. 

You'll also want to do 2 strength training days during the week. There are a lot of different options when it comes to strength training. Whether you want to physically lift weights or do body weight movements, or maybe even take a class. Pick a style of strength training that you enjoy and look forward to doing.

Stretch at least 5 to 6 days a week. This will help keep your muscles from getting overly tight and help prevent injuries.

Watch the Video

The following training plans involve walking and running. These will help prepare your mind and body to move from walking movements to running.

As you begin running, remember to take it slow and steady. Your fitness level isn't strong enough to handle quicker runs. You should also remember to walk at an appropriate pace during your walking periods. Don't walk too fast as you'll tire yourself out for the running interval.

Aim to walk slightly faster than you would when walking casually. You might want to consider finding a smartphone app or watch that can manage the running and walking periods for you. These will act as a timer and alert you when you need to start the next interval.

Here's a few tips:

• These plans are designed for 5 training days, but you can choose which days you want to train
• Aim to space out the training days throughout the week instead of running one day after the other. For instance, train on days 1 and 2, then take an active rest day. Don't run 3 days in a row
• Aim to keep active on your "off" days. Try to take a 20-minute walk, or if you prefer to measure by distance, aim to cover 2 miles
• Keep monitoring your fitness level as you move through the plan. If you feel ready to try running a continuous mile, give it try, but don't feel discouraged if you struggle

Level 1 Running Plan

This plan should take about 2 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Level 2 Running Plan

This plan should take about 5 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Week Three

Week Four

Week Five

Level 3 Running Plan

This plan should take about 9 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Cooling down is important so your heart rate can gradually return to a normal resting pace. All you need to do is walk at a gentle pace for 5 to 10-minutes after your run.

You can also add foam rolling and stretches to your cool-down routine to improve your muscle flexibility. 

Don't Give Up

When it comes to running a continuous mile, some runners will have to spend more time training than others do. It can be discouraging when you haven't reached your ideal fitness goals yet. However, it's important to remember that what matters isn't how long reaching a fitness level takes, but rather that you keep training.

Many beginner runners fail on their journey as they try to do too much too soon. Try to take your time and keep a regular training plan and you'll notice a difference in your ability.

Keep in mind that it can take as many as three weeks to notice the benefits of running.

If you're feeling frustrated right at the start, try to stick with it for at least a month, then see how you feel. You may grow to love running and turn it into a lifelong hobby.

Running endurance and stamina mean similar things, which is why the two words are often used in place of each other. Here are the definitions of both words:

• Endurance - How the body transports oxygen to the muscles as it performs a particular activity
• Stamina - How well the body provides energy while carrying out movements at maximum, or near-maximum, capacity

At their core, endurance primarily involves time, while stamina involves effort. For instance, distance runners rely on endurance, as they aim to run at a manageable pace to run for a longer period. Sprinters, on the other hand, depend on stamina more, as they need to run fast to quickly cover a 200-meter distance. 

Despite their differences, runners should train for both endurance and stamina.

Why are Endurance and Stamina Critical Running Factors?

Runners will see many benefits when they increase their endurance and stamina. Other than running, aerobic exercise, like cycling and swimming, can help you improve these fitness factors.

It's recommended that runners get, at a minimum, 150-minutes of aerobic exercise every week. Getting more than 150-minutes per week is related to better well-being overall. 

Some of the health benefits that can occur after improving endurance and stamina are:

• Stronger heart and lungs
• Better blood circulation and a healthier circulatory system
• Better VO2 Max (aerobic capacity)
• Improved fitness level
• Decreased risk of certain diseases, including stroke, heart disease, and diabetes

Why is Consistency So Important?

As mentioned above, one of the best ways of increasing endurance and stamina is through regular training, consistently progressing as you do so. If you prioritize consistent training and progression, you're sure to see a difference in your aerobic capacity and muscle strength.

Aerobic capacity, also known as VO2 max, is how much oxygen your muscles can utilize while you run. Volume and training effort are both important factors when it comes to increasing your aerobic fitness.

You can start easily by getting in a few more runs in each week, but don't push yourself too hard. It's best to start with easier runs, then move on to sessions where you concentrate on speed. Try to get in 3 or 4 easy runs per week, lasting for half an hour or more.

Once many runners have progressed past the beginning stage, and have reached a good fitness baseline, they start to concentrate on running speed. If this sounds familiar, remember that you should focus on increasing endurance before you aim to improve running speed. 

A great way of improving running speed is through speed training, which can also help you improve your endurance and stamina.

We'll cover speed training in more detail below, as well as other tips that can help you run longer and harder.

Gradually Increase Longer Sessions

If you want to start improving your endurance and stamina, you need to start adding longer runs to your training regimen. These should start to increase gradually as time goes on. Marathon and half marathon training regimens tend to start increasing distance little-by-little, over a few weeks.

Aim to increase your long runs by 5 to 10-minutes each time. If you prefer distance training, add 1/2-mile to a full mile each run instead. This gradual method will improve your fitness with a lower risk of injury.

For instance, one of your longer runs might be two miles long during your first training week. You would increase the distance of this run by a mile for the next week, running 3-miles for week 2 (Find out more in this article: Will Running Two Miles a Day Get Me in Shape?).

Overtraining or progressing too fast too soon can lead to injuries. IT band syndrome and shin splints are particularly common, so bear this in mind when you run.

Improve Your Form

Many beginners don't focus on proper form when they run, but poor form can follow them as they progress as a runner.

Understanding the elements of good running form can help you avoid pain and injuries later on. Any issues like these usually stem from incorrect running technique.

It can be hard to picture what proper running form looks like, but here are some tips that can help you along the way:

• Don't look at the ground while you run. Keep upright and look straight ahead
• Raise your chin and keep your shoulders positioned slightly back
• Don't let your arms cross over, but keep them relaxed and at your side. This can help you avoid stiff muscles after you run
• Avoid over-striding. Your feet should hit the ground right under you hips, or just in front of you
• Don't lock your knees, but keep them bent softly. Allow your heels to rise up from behind

Watch the Video

Speed Training

As mentioned in the previous section, runners should focus on speed training once they have developed better aerobic endurance and stamina. 

Once you've done this, you can start moving on to speed training. Speed training comes in three main varieties, which are:

• Interval exercises
• Tempo runs
• Fartlek exercises

Every one of these speed training styles can be altered for all types of runners, whether they are beginners or more experienced. Despite this, if you have never done speed training before, it's best to begin with tempo runs.

Tempo runs, which are sometimes called threshold runs, involve running at faster than your usual pace. These runs should feel slightly challenging, but not overly so.

You should be putting the effort in, but you shouldn't feel like you're going to collapse at any point. What you want to do is to run at a challenging pace that you can stick to for half an hour. Tempo runs are important to start increasing your running speed, particularly over greater distances.

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Proper Nutrition

You can not begin running more often and over greater distances without the right fuel. If you don't eat and drink the best things for your body, you won't have enough energy to be a better runner.

Running requires energy, and as this energy is used up, it needs to be replaced. Food is the best way of doing this. As your endurance and stamina improve, you'll begin to need more and more carbohydrates than other people.

Runners should aim to get around 60% of their calories from carbohydrate sources. Don't take this to mean that you can eat everything that you want, but try to be aware of your daily carb intake.

If you have a long-running session ahead, eat a meal that's mainly carbohydrates, as this will give you enough fuel to run the distance. However, you need to make sure that these carbohydrates aren't from refined sources.

Refined carbohydrates are quickly digested by the body, so they won't give you enough energy for your run. This can lead to feeling tired, irritated, and incapable of finishing your session.

Here are some examples of refined carbs you should avoid:

• White flour
• White bread
• Sweet baked treats (cakes, cookies, pies, etc.)
• Sugary morning cereals

These examples have had their nutrients removed during the production process. This makes them more likely to rapidly raise your blood sugar. After this spike, your blood sugar levels will drop down again at a fast rate, causing an energy crash.

It's best to eat complex carbohydrates which have more nutrients in them. These carb sources will be higher in protein and fiber, so the body will take more time to digest them.

The higher fiber content also makes them more satiating, so you'll feel fuller for longer. This is especially important for runners who need a constant energy supply on longer runs.

Examples of complex carbs that you should keep in your diet are:

• Brown rice
• Wheat bread
• Whole grain pasta
• Whole oats (not instant or sugary)
• Sweet potatoes

Once you've finished your running sessions, make sure the rest of your meals have enough protein. This will repair the tissues and muscles to make them stronger.

Proper Recovery and Rest

Many runners are guilty of focusing on their workouts without giving rest and recovery days the same attention. If you're aiming to increase your endurance and strength, you'll be running longer distances to accomplish your goal.

As you take on more challenging workouts, rest and recovery become even more important to become stronger overall. A rest and recovery plan should involve good nutrition, flexibility training, and proper sleep.

You may also want to include foam rolling into your routine. This can help you loosen up any soreness felt after your training.

Mind Over Matter

Most runners will understand how running is primarily a mental workout. Of course, it's an amazing physical activity. However, if you don't have the right frame of mind, when it comes to completing particular distances, your mind can give up before your legs do.

Running greater distances every week can be an intimidating prospect, particularly if it's the first time you have tried to cover that distance.

You can counter this by mentally preparing for the challenges the run will involve. An easy way of doing this is by breaking your run into sections. For instance, breaking the distance into two runs will make it seem like you have to complete two smaller sessions.

You can also handle the distance by focusing on a length that you've already completed, then adding some more miles once you've finished. For instance, if you're attempting to run a 10-mile run, you could focus on running 8-miles, then simply run slower for the last two.

Improving your endurance and stamina will take time, but there are some simple things you can do to achieve faster results. However, it's important to remember to avoid overtraining, as this could lead to severe injuries down the road.

Warm-up

Warming-up may not seem that important, but a good warm-up session can change the outcome of your run for success. 

Doing this will prepare your body for the workout by increasing blood circulation to your muscles. When done consistently, you'll get a better chance of increasing your stamina.

Cross-Training

Cross-training exercises, such as swimming, yoga, and cycling, can help you increase endurance outside of your runs.

Try adding a cross-training session to your weekly running plan, and you should notice a difference.

Cool Down

Running increases your heart rate, but cooling down properly will gradually decrease it to a resting level, without shocking your body.

Cooling down also helps the muscles return to their previous state, helping to avoid injury and soreness later.

If you don't cool down properly, your muscles may become stiffer, leading to decreased performance in your runs later in the week. This can affect your progression, so your endurance may not improve as much as you'd like.

Simply put, your muscles need to prepare for activity. Muscles will shorten (contract) when you're sitting, but when you begin running they will length and stretch. You will risk getting injured if you make the shift from sitting to running too quickly.

When a muscle is stretched prior to activity it'll be able to resist the stress better than if it hadn't been stretched. But, that's only true if you stretched it correctly.

There are 2 main reasons you should stretch prior to running (or any workout for that matter):

1. Injury prevention
2. Improve the quality of your workout

But there isn't a one-size-fits-all form of stretching. In fact, the term stretching is rather generic and includes several different types of exercises. Most people think of stretching as the static motion of bending of touching your toes type of motion. But in reality, stretching can be any type of dynamic movement.

There are two main types of stretching: Static stretches and dynamic stretching.

• Static - Static stretches is when you stand, sit, or lie down and you hold a single stretch for a set period of time.
• Dynamic - Dynamic stretches are movements that prepare your ligaments, soft tissues, and muscles for performance.

You may remember doing static stretches in gym class, and although they have their place, they do not have the desired effect when done before running or activity. One of the primary reasons runners should stretch prior to running is to prevent injuries, however, doing static stretches may negatively impact your workout.

Dynamic stretching will allow you to gradually increase your motion, muscle length, and circulation since you'll be performing gentle repetitive motions. By selecting stretches that replicate running, you'll be giving your muscles a chance to gently stretch and increase blood flow.

Although, it's important to note that you'll want to stretch both sides of your body. This will allow you to maintain symmetry. Symmetry in both movement and strength is a key factor in avoiding acute injuries and overuse.

When both sides of your body move in the same way you'll be able to achieve an even and consistent movement pattern, which is critical to your running gait.

Watch the Video

The goal with the pre-run warm-up stretches is to allow your muscles to be stretched in a slow and controlled manner. To do this you'll want to use dynamic movements that replicate the motions your body will use during the workout.

The following stretches are excellent examples of pre-run stretches and they can be done after performing  a gentle jog of 5 or 10 minutes, or simply before starting your run.

Hamstring Sweeps

This stretch creates a dynamic stretch on the hamstring group.

• Step forward and keep your heal firmly on the ground
• Keep the front leg straight and bend the back leg
• Sink your bottom down as though you are going to sit into a chair
• Sweep your hands and arms towards the ground and swing them into the air
• Each movement should take between 2 to 3 seconds on alternating legs at a slow walking pace

Leg Swings (Sideways)

• Keep your core engaged and make sure your body is straight
• Swing one leg across the body and then back again
• The movement should be in control
•  Take about one swing per second with no forced effort
• Don't rotate your pelvis, only your leg should be moving

Leg Swings (Front to Back)

This stretch will warm up your hamstrings and hip flexors.

• This is the same as the sideways leg swings, except the movement is from front to back
• Be careful not to lean forwards or backwards, or push it too far

Calf Raises

Calf raises are an especially important dynamic stretch if you suffer from achilles pain, plantar fasciitis, or shin issues.

• Put your foot on the ground with the toe and the ball of your foot first (tip toes)
• Then lower your weight through your foot until your heal hits the ground

Watch the Video

Absolutely, muscles load with lactic acid after vigorous exercise. When you stretch you'll help the blood flow move the lactic acid from your muscles, which will help with your recovery. Plus, stretching after your running workout will help prevent stiffness and pain by relaxing muscles that may have become tight from exertion.

In addition, stretching gives your heart rate a chance to gradually return to normal.

Below are our best tips to find a marathon sponsorship:

Local Running Stores

Although it's true you'll need to be finishing in the top 2-to-3% of your age group to get a national level sponsor, that's not the case for local sponsorships.

To score a local sponsorship, it's generally helpful to be relatively competitive in your age group, but it's far more important to be active in your running community. Whether that means you belong to a local running club, or you're a familiar face at local events, if community members know you, a retailer may want to capitalize on your popularity. 

Of course, being a regular customer at your local running store never hurts when you hit them up for a sponsorship. 

Check with your local running store to see if they're interested in sponsoring you. They may be willing to provide you with a pair of running shoes or other apparel. They also have a wide variety of gear such as hats, sun glasses, hydration gear, safety vests, and lights they may want to provide you if you begin working together.

Some local running stores may even contact the manufacturers of running gear to help them offset the cost, and depending upon the circumstances, the manufacturer may be interested in sponsoring you directly for local events. This is true especially for smaller manufacturers.

Social Media

If you're an active marathon runner it's a good idea to get in the practice of posting selfies on your social media. Take a photo of yourself in front of a banner or something else that identifies the race you're running. 

Even if you're not currently sponsored, you'll be able to show your potential sponsor the coverage they'll be getting by supporting you. Let them know you'll tag them in every post and that they can share your posts on their social media too.

Check Product Websites

Many sponsorship opportunities are advertised on individual product websites or through their social media. Often you can sign-up for the companies newsletter where they'll keep you updated with specials, upcoming new products, and possibly sponsorship opportunities.

Although, keep in mind this method may be a bit like looking for a needle in a haystack. If you don't want to pack your primary email with newsletters, you can always set-up an account specifically for this purpose. 

Employers

Many employers offer sponsorship opportunities to their employees. They may be willing to help cover your training, entry fees, and maybe even some travel expenses. 

Employers are often looking for ways to encourage their employees to be active. Some may pay based on specific criteria, such as miles run or the number of monthly active days. Or others may be willing to sponsor you outright and share your journey with their other employees as a way to inspire them to become more active.

Talking with employers is frequently an overlooked opportunity, and it's definitely worth checking out, especially since studies have shown that being active improves your productivity!

Gear Tester

Although, not really a sponsorship, becoming a gear tester can not only save you some money, but also be a lot of fun. Many company's want to get feedback on their running apparel before they release it as a full fledged product to the general public.

Once you sign-up they'll send you something they're testing. You'll be expected to wear it a number of times and do a brief survey, then mail it back. 

I once tested a running shirt for Nike. I wore it eight times, washing it between each wear, and answered 4 or 5 questions. Packed it up and returned it to Nike, where they inspected the garment to determine if it met their quality standards.

A friend of mine worked for Nike and was a marathon runner. She ran marathons all over the world. Nike provided her with shoes, sweats, shorts and shirts. She would wear them for the race and return them to Nike for inspection. She always had new gear and it was fun to see what Nike was working on.

These types of programs can be a lot of fun and provide valuable feedback to the manufacturer. Most manufacturers offer some sort of gear testing program, you can find the one from Nike here.

There are a variety of factors that can affect your running speed, here are some of the more common ones:

• Age
• Weight
• Running experience
• Current fitness level
• Current and past injuries 

All these things need to be considered when you're trying to run at a faster pace, and they're also critical when determining your running speed goal.

Keep in mind, your running speed is a personal goal, and it's difficult to compare it to the results others have achieved. Everyone is different, so you shouldn't compare yourself to others, especially since some people have been running for years, and others are just beginning their running journey.

In order to run faster, you'll need to pay attention to your stamina and endurance.

This means you'll need to build up your fitness level to help you run faster and provide you with a solid base that you can work from and in order to continually improve.

Working on your stamina and endurance means doing strength training, speed training, and other types of training which we'll cover below. All of these training styles will help you improve your running speed.

Strength Training

Many people think there's not a place for strength training when it comes to running, but in reality, strength training is a key part of helping improve running performance.

It doesn't matter if you're training for a marathon, a 5k, or you're simply running for fun, strength training allows you the ability to achieve improvements in your running speed.

With as little as 2 strength training sessions a week, you'll be able to start shaving seconds off your overall time.

Although, keep in mind, strength training is only one part of the equation when it comes to running at a faster pace. But without a doubt, improving your overall strength will help you improve your speed and make you a more efficient runner.

If you're not used to using weights, or don't have a gym membership, you can do exercises that uses your body weight. Push-ups, planks, squats, and lunges are all excellent examples of body weight exercises that can help strengthen your body.

It's important to not use heavy weights too quickly, especially if you're a beginner. This can result in an injury. It's always a good idea when you begin adding weights to your workouts to begin with light weights. 

Watch the Video

Here's a video of a strength training workout for runners that you can follow along with, and it only takes 20 minutes to complete.

Speed Training

Arguably one of the best way to run faster is speed training.

If you find you're consistently running at the same pace and you're unsure how to increase your speed, participating in speed training is an excellent choice.

There are several methods of speed training which can help you run at a faster pace. The most common are Fartlek training, tempo running, and interval training. Each of these routines will help you improve your speed.

Fartlek Training

Fartlek training is a combination of both interval training and long-distance running. It helps to increase your running speed as you're running fast and short intervals, with resting periods of slower running. 

Don't let it's funny name fool you, Fartlek training is an excellent way to improve your stamina.

Watch the Video

Want to give Fartlek training a try? Here's a great video with a complete workout.

Tempo Running

Tempo running is performed at a challenging pace, but not so challenging that you're fully sprinting. You'll be running at a pace that's faster than normal to help your body get used to moving at different speeds.

Watch the Video

This video will give you several examples of tempo runs and go into more details on how to make tempo running an effective training method.

Interval Training

Interval training is a combination of both high-intensity and low-intensity running to help you work on developing your speed.

By including interval training in your training routine, you'll be able to see a significant improvement in your speed that will continue to develop over time.

Watch the Video

This video takes you on a 20 minute interval running workout and includes some excellent training tips.

Hill Sprinting

Most runners dread doing a hill sprint workout, however it's an extremely effective way to improve your running speed. You'll not only increase your endurance and build stamina, but you can also build muscle.

Hill sprinting requires strong movements to reach the top of the hill, which will force you to be strong, determined and focused.

Watch the Video

This video gives you some excellent tips on how to complete hill sprints and it even takes you through a workout.

Work on Your Form

With out the correct running form it's difficult, if not impossible to achieve your best pace. 

A poor form will put more pressure and stress on your body, and you won't be able to run as fast since your muscles will struggle. This can increase your risk of injury and may even cause you to lose your balance. 

Watch the Video

This video covers the proper runner's form in detail and explains why its so important to your success as a marathon runner.

Set Achievable Goals

Setting achievable goals is an important part of any marathon training program. It's critical that your goals are both realistic and achievable. If you set your goals too high it'll affect your confidence and you might find it difficult to stay motivated.

Setting SMART goals provides a supportive framework to help you work on your continued improvement and performance. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-Bound.

Watch the Video

This video explains how to set SMART goals to help you achieve your running goals.

Rest Days

It's easy to get so focused on your goals that you don't want to take a day off and give your body a rest. Regular training is great for improving your speed and endurance, but resting is just as important.

If you have an injury or your body is tired, forcing yourself to train can hinder your overall progress. Rest re-energizes your body and allowing your body to properly recover will help you improve your running speed. Really, it will!

Watch the Video

This video explains the importance of why taking rest days is so critical, and how taking an unscheduled day off will actually help improve your performance.

When you first begin running at a faster pace your body will not be used to it. You'll most likely notice you'll fell tired quicker than usual.

Increasing your pace can be challenging for your body to adjust to at first, but soon you'll find the faster pace comes easier the more you practice. However, keep in mind, if you do not regularly work on speed, your body will find it very difficult to make the adjustment, so consistency is key.

Speed workouts are a great way to introduce your body to running at a fast pace. If you're a beginner, or if you're struggling with running at a faster pace, you should never force yourself. Give your body time to make the adjustment and start with shorter workouts if you need to.

Your body will feel tired since it isn't used to the speed, and forcing your body to run fast when it's exhausted will only put you at a higher risk of injury.

The best way to stop your body from getting tired when running fast is to be consistent with your speed training workouts. You'll soon notice that you'll be able to run longer distances since you've increased your stamina and endurance by improving your performance and your body's ability to run at a faster pace.