This video resonated a lot with me! London 22 was my first marathon, I paced it badly by running the first half too fast (1:30 first half then 1:45 second), as you said I went too fast in few first kms and also got too excited running over tower birdge haha. Funnily enough I'm actually in this video at 4:21 in the red cap. Also found the crowds to be quite overwhelming, so many faces and noise, I'm doing it again this year like you so need to embrace it and use it more, that with a better pacing strategy and hopefully can enjoy it and get a PB!
I googled marathon tips for introverts and I'm following so many runners and you re the first person speaking about how the crowds and noise can drain energy. Thank you!
I also ran in 2022 and felt the same about the crowds which makes me feel better, as so many people say that’s what’s the best thing about London. I also started off too fast and found Tower Bridge completely overwhelming. Wish I’d been able to see this vid before I ran it!
Given your loss and physical/emotional pain, to finish at all was an incredible achievement - I hope you get the London Marathon experience you deserve and I’ll be sure to give you a cheer out on course!
I have run the London marathon 3 times virtually and I had issues with my visa and all that so I am so so psyched that I'll be running it this year even if it's one week after Rotterdam marathon. It'll be my first time running 2 marathons one week apart but I'm buzzing and so excited that I'm binge watching videos about London that should be my 17th marathon like it's my first & to be honest I'm very used to medium sized crowds as I feed off the energy but I found this so insightful as something to consider especially with the increased heart rate and adrenaline rush.... I'll be looking out to handle that appropriately. So sorry to hear about your issues at London & with the loses. I hope you're much better now and that you truly enjoy the race and enjoy the entire experience. Thanks for sharing, I'd check to support and track you. I'm in the green wave but a 3:30 ish runner. Cheers mate 🙌🏽💚. Good luck to us
I didnt enjoy London 2023 as much as other races Ive done-there were absolutely no quiet spots anywhere on route at the pace I ran. But it was just screaming loud noise-very little music. But I did see my wife and kids at that exact spot on Embankment funny enough-best moment of the race! Really sorry to hear about 2022 race, Im sure your Mum&sister are so so proud of you! Keep up the good work/inspirational.
Thank you! yes the embankment is a good place to spot family, crowds are a little bit "thinner" there so its a bit easier to find them as opposed to other areas!
Not the vlog I was expecting! What an intense journey in an emotional time in your life. As a city boy, never really thought about how someone might have to mentally prepare for the bustle but now I think of it, when I was racing more competitively I found the quiet of races on country roads harder! Best of luck in your prep, looking forward to the content.
Gosh. Thank you. My first Marathon (have only ever run GNR and that was once). Will be 61 so this is huge for me. These videos help me start to imagine being there.
Very best wishes to you Andy on your race - you thoroughly deserve a good experience. Thank you for such a helpful video also - London is my first marathon (after 14 years of rejections) as this info has helped me no end. Race well!
I did know you struggled in London 2022 but I had no idea the extent of all of the things that you had to deal with. Sorry to hear about this. As far as the London race specific stuff really useful insight into your experiences. Good luck in your continued prep and thank you for all of the content.
Thank you so much for the tips and advice. It's my first official marathon although I have ran the distance in training for an ultramarathon I did a few months ago. Getting a bit nervous about the crowds as I run solo and very rarely in races but I'll see what happens! Sorry to hear about your sister and mum; that must have been tough for you. Good luck for this year!
Thanks for this Andy. I feel the same about big races. I'm considering using loop earbuds to filter out the noise a bit if I run a big city marathon again.
Brain tumor survivor here. 16 years ago, had to re-learn how to walk. Got into London off the ballot this year for my second ever marathon. I will be thinking of you when I run. Thank you for the tips. Bit of residual anxiety from the tumor ordeal so that break from the crowds will be nice, especially at that point in the race. Really looking forward to it.
You’re a hero 👊 what a story… after surviving a brain tumour you’re about to run your second marathon… that’s really inspirational 🙏 I wish you the very best of luck, thank you for thinking of me, I’ll will be doing the same!
Your points ring true from my 2023 experience: 1. I had a plan to ease into the race but I got over excited and the first 5k ended up being the quickest of the race. The plan was based on some well executed training races, but it was out of the window before the race had really even got started. 2. I got really overwhelmed with the crowd, especially at Cutty Sark, the Tower Bridge and whenever I saw my wife. I nearly burst into tears 4 or 5 times. Madness! 3. Miles 14-18 I had convinced myself before the race that these would be quiet and the toughest miles of the race. It got into my head and I found these such a slog. I like you reframing this as a chance to calm down and regroup.
Its very easy to get swept up in that first bit too, especially as there is so many runners around you that mentally feel like they are slowing you down, when in fact they arent!
Andy, it`s very interesting to see that you had very similar race issues to me at London. I was completely taken away by the atmosphere, waving to the crowd, thanking people, even running zigzag across Tower Bridge soaking up the atmosphere. I finished in 3:01 which was slightly disappointing, but the whole experience of the day made up for it. I forgot to enter the good for age this year 🤦♂ so I`ll be there cheering you on instead.
I think a lot of people have that race to be honest, its so easy to get swept up in it all!! Ah super, its great being on the other side of the fence to be fair, I cheered last year and loved it!
Well done fot battling through to the end in tbise circumstances. Ive run London twice 20 years apart but my younger self was far more cautious in 2001 when I started easy but gathered momentum at Tower Bridge for a -ve split. 2021 was an utter 13:11 write off but made up for it with a 35 min improvement at Newport 3 weeks later. ATB
This was really helpful. Im a very new runner and running the marathon this year for make a wish foundation. Sorry to hear what you have been through. How awful about the race day marathon runner 😢 thanks for sharing your experience x
Hi Andy - I’ve run London 14 times (between 1983 & 2015) - seen a number of changes to the course - much preferred when it went clockwise round the Isle of Dogs and then through St Katherine’s Dock and across the cobbles on the Southern side of the Tower of London. Find the stretch heading back along Cable Street much harder than when we went through Wapping, albeit support along that stretch used to be almost non-existent. Never really managed a good time at London, my best being 3:06 in 1993 (my MV40 PB) albeit on some occasions this was perhaps due to undertaking my volunteer work helping organise the start for the AAA qualified athletes (remember starting right behind the elite runners one year and watching them disappear into the distance!). My only involvement with the full marathon these days is volunteering on the baggage lorries in The Mall.
Oh wow, you have some seriously good experience at the London marathon, this is really cool to hear! Thank you for volunteering too, thats really good, I would love to do that one day!
@@TheFODRunner - I try to volunteer to a couple of events each year to give something back to the sport I have loved for around 40 years - although I am now 71 I still manage to get out for a run 5 days most weeks - obviously I can’t run the times I used to (my PB is 76:25 for the 1/2 marathon) but I managed a 47:23 10km last year at the London 10,000 where I finished first in the MV70 age category - hope to go sub 1:45 at this year’s London Landmarks Half, having run 1:45:15 in Amsterdam in the Autumn.
Thanks for the tips Andy , I’ll be running London for the 1st time after getting a gfa place with my Tokyo time 3hrs 52sec , I’ll be going for my 1st sub 3 after missing out again by 32 seconds in Perth . Seventh time lucky 🤞
Andy during my latest 20miler a few days ago my lower back had a bit of a wobbly without warning and i'm now desperately hoping a couple of days and the paracetamol do the trick. Having only a month ago had a problem with a stiff neck on waking up one morning I do wonder if I can afford to take more time out. The annoying thing is in general the milage might not be quite as high as i'd have liked but the key sessions have been going to plan. I know you being tall have had back problems but managed to adjust and get to that 2022 start line so all is not lost just yet. I think the big lesson that is hardest to learn is that it is very unlikely you will have a Marathon build up without some kind of set back. Ian
Hi Ian! Sorry to hear this... infact I had the same again this weekend and have had to totally adjust training... more of that explained on sundays training vlog but yes you are right, its often quite hard to get a good build up without interuption! I get neck issues too and that often translates to back issues so I feel your pain!
Good luck staying calm on tower bridge....I ran London for the 8th time last year and still spiked my heart rate above 10k effort! 😂 An amazing race, I'm in it again this year. I do think you will smash it this time 👍
Some have said that the marathon is more about where is your mind fitness than your physical fitness..I always ignore what's going on around me.. other than step on or trip over someone I tune into my music and pay attention to where my feet are going..I focus on how are various parts working and if I need to adjust this or that..long runs are great for your fitness and your mind fitness..that's the time to figure out what works and what doesn't..visualize your race in your mind and follow the plan you're executing..it's way too easy to forget everything and follow the emotions of the moment and that ultimately turns into a disaster..I do believe that the more you race the less outside distractions influence your race..run YOUR race..
I went out like a bloody lunatic for London Marathon last year, went through halfway in a PB but then crashed and burned so hard but got a PB by a few seconds, learned a lot though. Doing my 7th marathon in Paris April, hoping to run more consistent.
Hey Andy, my goodness the mental strength you have shown to get through that race with everything you mentioned is incredible. 100% agree with the first 3 miles, I've ran London 3 times and last year I used my past experiences to get 2.34 but more importantly run a strong negative split and execute the race plan well. The first 3 miles you need the handbrake on as mentioned, so easy to try and bank time as this stage and that rarely works in my opinion. I not a particular loud or vocal person but what I found very useful was using the crowd to my advantage. When you go through tough spells and need a pickup I waved my arms in the arm and crowd responds with a mighty roar which instantly gives you a boost. Yes I agree the crowds can be daunting and too loud at points however try to flip that and use them for help and they will keep you going. Wish you all the best for London this year, I'm running also so I'm enjoying your YT journey.
Oh wow 2:34 is fantastic well done... 3rd time lucky by the sounds of it! Sometimes we can get lucky with our first attempt but if we dont, its all about drawing on those experiences and making sure we try to have a better experience next time!
I ran London in 2022 and I wasn’t prepared for how my HR would be so elevated right from early on, I think just due to adrenaline and the craziness of being in that race. Needless to say I had a terrible race from a running point of view, but an amazing experience. So my advice to any first timers is just try to relax and not get caught up in splits those first few miles.
God, I didn’t realize you lost your sister and your Mum, how awful. I don’t think I was watching you then, I’ve got back and watched your video. It’s a sad one.
Hate cities...over crowded nature of them is awful...fairplay to you running London..not for me..i had terrible anxiety just supporting in 2017...Would much rather be racing somewhere like Snowdonia beautiful and tranquil...good luck for race
Thanks Gary… yeah it sets my anxiety off a bit too… I couldn’t go to cities about 15 years ago, I’d have panic attacks at the first sign of crowds… I’ve worked on it over the years though
This video resonated a lot with me! London 22 was my first marathon, I paced it badly by running the first half too fast (1:30 first half then 1:45 second), as you said I went too fast in few first kms and also got too excited running over tower birdge haha. Funnily enough I'm actually in this video at 4:21 in the red cap. Also found the crowds to be quite overwhelming, so many faces and noise, I'm doing it again this year like you so need to embrace it and use it more, that with a better pacing strategy and hopefully can enjoy it and get a PB!
Ah super! Yeah very easy to get carried away out there… wishing you the best of luck for this year, hope you smash it 👊
Wow Andy I had no idea about any of this. I’m so sorry about your mum and sister, and also what you went through near the end of London ❤
Thank you, appreciate it
Really sorry to hear about your mum and sister - and glad to hear you're in a much better place mentally now
Thank you, yes much better now thankfully
I googled marathon tips for introverts and I'm following so many runners and you re the first person speaking about how the crowds and noise can drain energy. Thank you!
I ran London in 2023 nd the amazing atmosphere generated by the crowd completed zapped my energy. So much so, that the last 10k was a huge struggle.
I also ran in 2022 and felt the same about the crowds which makes me feel better, as so many people say that’s what’s the best thing about London. I also started off too fast and found Tower Bridge completely overwhelming. Wish I’d been able to see this vid before I ran it!
Its very true... cant massively build up adrenaline and get us all way to excited!!
Given your loss and physical/emotional pain, to finish at all was an incredible achievement - I hope you get the London Marathon experience you deserve and I’ll be sure to give you a cheer out on course!
Thank you so much, appreciate it!
I have run the London marathon 3 times virtually and I had issues with my visa and all that so I am so so psyched that I'll be running it this year even if it's one week after Rotterdam marathon. It'll be my first time running 2 marathons one week apart but I'm buzzing and so excited that I'm binge watching videos about London that should be my 17th marathon like it's my first & to be honest I'm very used to medium sized crowds as I feed off the energy but I found this so insightful as something to consider especially with the increased heart rate and adrenaline rush.... I'll be looking out to handle that appropriately.
So sorry to hear about your issues at London & with the loses. I hope you're much better now and that you truly enjoy the race and enjoy the entire experience. Thanks for sharing, I'd check to support and track you. I'm in the green wave but a 3:30 ish runner. Cheers mate 🙌🏽💚. Good luck to us
I didnt enjoy London 2023 as much as other races Ive done-there were absolutely no quiet spots anywhere on route at the pace I ran. But it was just screaming loud noise-very little music. But I did see my wife and kids at that exact spot on Embankment funny enough-best moment of the race! Really sorry to hear about 2022 race, Im sure your Mum&sister are so so proud of you! Keep up the good work/inspirational.
Thank you! yes the embankment is a good place to spot family, crowds are a little bit "thinner" there so its a bit easier to find them as opposed to other areas!
Not the vlog I was expecting! What an intense journey in an emotional time in your life. As a city boy, never really thought about how someone might have to mentally prepare for the bustle but now I think of it, when I was racing more competitively I found the quiet of races on country roads harder! Best of luck in your prep, looking forward to the content.
Thanks!
Gosh. Thank you. My first Marathon (have only ever run GNR and that was once). Will be 61 so this is huge for me. These videos help me start to imagine being there.
Thanks and good luck!
Very best wishes to you Andy on your race - you thoroughly deserve a good experience. Thank you for such a helpful video also - London is my first marathon (after 14 years of rejections) as this info has helped me no end. Race well!
Thank you!! Very best of luck for this Sunday, I hope it’s worth the wait 👊👊
I did know you struggled in London 2022 but I had no idea the extent of all of the things that you had to deal with. Sorry to hear about this. As far as the London race specific stuff really useful insight into your experiences. Good luck in your continued prep and thank you for all of the content.
Thank you!
Good luck for Barcelona HM! I am also afraid of the elevation gain and tackling hills on race day. That's why I chose Seville this February 😅
Thanks! Best of luck at Seville!
Thank you so much for the tips and advice. It's my first official marathon although I have ran the distance in training for an ultramarathon I did a few months ago. Getting a bit nervous about the crowds as I run solo and very rarely in races but I'll see what happens!
Sorry to hear about your sister and mum; that must have been tough for you. Good luck for this year!
Large respect. Great vid.
Thank you 🙏
Thanks for this Andy. I feel the same about big races. I'm considering using loop earbuds to filter out the noise a bit if I run a big city marathon again.
Thanks, thats probably quite a good idea!
Brain tumor survivor here. 16 years ago, had to re-learn how to walk. Got into London off the ballot this year for my second ever marathon. I will be thinking of you when I run. Thank you for the tips. Bit of residual anxiety from the tumor ordeal so that break from the crowds will be nice, especially at that point in the race. Really looking forward to it.
You’re a hero 👊 what a story… after surviving a brain tumour you’re about to run your second marathon… that’s really inspirational 🙏 I wish you the very best of luck, thank you for thinking of me, I’ll will be doing the same!
Your points ring true from my 2023 experience:
1. I had a plan to ease into the race but I got over excited and the first 5k ended up being the quickest of the race. The plan was based on some well executed training races, but it was out of the window before the race had really even got started.
2. I got really overwhelmed with the crowd, especially at Cutty Sark, the Tower Bridge and whenever I saw my wife. I nearly burst into tears 4 or 5 times. Madness!
3. Miles 14-18 I had convinced myself before the race that these would be quiet and the toughest miles of the race. It got into my head and I found these such a slog. I like you reframing this as a chance to calm down and regroup.
Its very easy to get swept up in that first bit too, especially as there is so many runners around you that mentally feel like they are slowing you down, when in fact they arent!
Andy, it`s very interesting to see that you had very similar race issues to me at London. I was completely taken away by the atmosphere, waving to the crowd, thanking people, even running zigzag across Tower Bridge soaking up the atmosphere. I finished in 3:01 which was slightly disappointing, but the whole experience of the day made up for it.
I forgot to enter the good for age this year 🤦♂ so I`ll be there cheering you on instead.
I think a lot of people have that race to be honest, its so easy to get swept up in it all!! Ah super, its great being on the other side of the fence to be fair, I cheered last year and loved it!
Well done fot battling through to the end in tbise circumstances. Ive run London twice 20 years apart but my younger self was far more cautious in 2001 when I started easy but gathered momentum at Tower Bridge for a -ve split. 2021 was an utter 13:11 write off but made up for it with a 35 min improvement at Newport 3 weeks later. ATB
Thank you. Well done... Newport on the right day can be a really great course... big PB potential!
This was really helpful. Im a very new runner and running the marathon this year for make a wish foundation. Sorry to hear what you have been through. How awful about the race day marathon runner 😢 thanks for sharing your experience x
Thanks! And good luck for your marathon!!
Hi Andy - I’ve run London 14 times (between 1983 & 2015) - seen a number of changes to the course - much preferred when it went clockwise round the Isle of Dogs and then through St Katherine’s Dock and across the cobbles on the Southern side of the Tower of London. Find the stretch heading back along Cable Street much harder than when we went through Wapping, albeit support along that stretch used to be almost non-existent. Never really managed a good time at London, my best being 3:06 in 1993 (my MV40 PB) albeit on some occasions this was perhaps due to undertaking my volunteer work helping organise the start for the AAA qualified athletes (remember starting right behind the elite runners one year and watching them disappear into the distance!). My only involvement with the full marathon these days is volunteering on the baggage lorries in The Mall.
Oh wow, you have some seriously good experience at the London marathon, this is really cool to hear! Thank you for volunteering too, thats really good, I would love to do that one day!
@@TheFODRunner - I try to volunteer to a couple of events each year to give something back to the sport I have loved for around 40 years - although I am now 71 I still manage to get out for a run 5 days most weeks - obviously I can’t run the times I used to (my PB is 76:25 for the 1/2 marathon) but I managed a 47:23 10km last year at the London 10,000 where I finished first in the MV70 age category - hope to go sub 1:45 at this year’s London Landmarks Half, having run 1:45:15 in Amsterdam in the Autumn.
That must have been brutal, didn't know. Keep strong 💪
Thank you 🙏
Thanks for the tips Andy , I’ll be running London for the 1st time after getting a gfa place with my Tokyo time 3hrs 52sec , I’ll be going for my 1st sub 3 after missing out again by 32 seconds in Perth . Seventh time lucky 🤞
Amazing, very best of luck to you buddy!
First Like to Andy.!!!!! Let's gooo to the finish lineeee!!!!.Have a wonderful day.
Andy during my latest 20miler a few days ago my lower back had a bit of a wobbly without warning and i'm now desperately hoping a couple of days and the paracetamol do the trick. Having only a month ago had a problem with a stiff neck on waking up one morning I do wonder if I can afford to take more time out. The annoying thing is in general the milage might not be quite as high as i'd have liked but the key sessions have been going to plan. I know you being tall have had back problems but managed to adjust and get to that 2022 start line so all is not lost just yet. I think the big lesson that is hardest to learn is that it is very unlikely you will have a Marathon build up without some kind of set back. Ian
Hi Ian! Sorry to hear this... infact I had the same again this weekend and have had to totally adjust training... more of that explained on sundays training vlog but yes you are right, its often quite hard to get a good build up without interuption! I get neck issues too and that often translates to back issues so I feel your pain!
Good luck staying calm on tower bridge....I ran London for the 8th time last year and still spiked my heart rate above 10k effort! 😂
An amazing race, I'm in it again this year.
I do think you will smash it this time 👍
Thanks Mike... yes tower bridge can really catch you out for sure, I will be keeping an eye on effort levels going over that bridge this year!
Sorry to hear about your mother. I lost mine to the same disease back in 2020.
Thank you, and really sorry to hear this, its cruel isnt it... hope you are doing well
Thanks, but life must go on.@@TheFODRunner
See you at the Barcelona half!
See you there!
Some have said that the marathon is more about where is your mind fitness than your physical fitness..I always ignore what's going on around me.. other than step on or trip over someone I tune into my music and pay attention to where my feet are going..I focus on how are various parts working and if I need to adjust this or that..long runs are great for your fitness and your mind fitness..that's the time to figure out what works and what doesn't..visualize your race in your mind and follow the plan you're executing..it's way too easy to forget everything and follow the emotions of the moment and that ultimately turns into a disaster..I do believe that the more you race the less outside distractions influence your race..run YOUR race..
Yes very true, your positive mental attitude and the way you approach the race can make such a big difference!
2:50 Only 4 and a half week to go for Barcelona HM. And yes it will be crowded, mate!
Yes! Cant wait, but very nervous too!
I went out like a bloody lunatic for London Marathon last year, went through halfway in a PB but then crashed and burned so hard but got a PB by a few seconds, learned a lot though. Doing my 7th marathon in Paris April, hoping to run more consistent.
Best of luck in paris!!
@@TheFODRunner thanks mate 🙂
Great video Andy. What heart rate monitor do you use?
Thanks, I use the polar OH1
Hey Andy, my goodness the mental strength you have shown to get through that race with everything you mentioned is incredible. 100% agree with the first 3 miles, I've ran London 3 times and last year I used my past experiences to get 2.34 but more importantly run a strong negative split and execute the race plan well. The first 3 miles you need the handbrake on as mentioned, so easy to try and bank time as this stage and that rarely works in my opinion. I not a particular loud or vocal person but what I found very useful was using the crowd to my advantage. When you go through tough spells and need a pickup I waved my arms in the arm and crowd responds with a mighty roar which instantly gives you a boost. Yes I agree the crowds can be daunting and too loud at points however try to flip that and use them for help and they will keep you going. Wish you all the best for London this year, I'm running also so I'm enjoying your YT journey.
Oh wow 2:34 is fantastic well done... 3rd time lucky by the sounds of it! Sometimes we can get lucky with our first attempt but if we dont, its all about drawing on those experiences and making sure we try to have a better experience next time!
I ran London in 2022 and I wasn’t prepared for how my HR would be so elevated right from early on, I think just due to adrenaline and the craziness of being in that race. Needless to say I had a terrible race from a running point of view, but an amazing experience. So my advice to any first timers is just try to relax and not get caught up in splits those first few miles.
Great advice
Remember to smile 😃 like Kipchoge 👍. (Edited) that's in 2024! Could not imagine what you had to go through in that race in that year.
Yes smile for sure!
You deduct ure age from 220 for ure bpm threshold
God, I didn’t realize you lost your sister and your Mum, how awful. I don’t think I was watching you then, I’ve got back and watched your video. It’s a sad one.
Thank you, it was a tough one to make
24 miles is just ridiculous lol
Hate cities...over crowded nature of them is awful...fairplay to you running London..not for me..i had terrible anxiety just supporting in 2017...Would much rather be racing somewhere like Snowdonia beautiful and tranquil...good luck for race
Thanks Gary… yeah it sets my anxiety off a bit too… I couldn’t go to cities about 15 years ago, I’d have panic attacks at the first sign of crowds… I’ve worked on it over the years though