Marathon Running - 10 Best Training Tips
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- เผยแพร่เมื่อ 15 ก.พ. 2017
- Top 10 tips for training to run your first marathon, or second or third. Whether your training for a sub-3 hour effort, or simply just to compete the distance, these marathon training guidelines will help get you there.
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0:45 1. Get yourself a coach & structured training plan
1:41 2. Make sure your easy runs are easy
2:37 3. Incorporate a range of sessions
3:36 4. Set realistic goals
4:36 5. Practice (race simulation, eating, drinking on run etc)
5:26 6. Implement cross-training into your plan
6:31 7. Prioritise rest & recovery
7:44 8. Think about nutrition
8:19 9. Practice running at goal race pace
9:33 10. Smile & celebrate your hard work
Got caught out with nutrition. Bit too heavy. Cannot manage much weight distance running hurts my knees. Like to keep bmi lower and body fat lower. Have it around 23 percent or 20. (Female) Any less is also not ideal. High calorie Post run treats. Was wondering why weight wasn't going down 😄 always one. I'm likely doing half. I'd probably overheat at a full marathon.
Ty
Thanks
Saved 10 mins of my life
Thanks! Don’t need to watch this now 😂
Running the Chicago marathon in 20 days. First one ever. Wish me luck!
Wish you a luck 😀
good luck buddy
How'd you do?
Fr how did you do?
Good luck
I think you have done
How was it :)
Your vids are so enjoyable and your excitement for running is infectious.
I love that you said cross the finish line thinking about the next race.
Running isn't about stopping! 🤙
Great advice!!
Thx!!
Thank you! Im doing Houston on Sunday...yes im a little nervous 😬 but i cant wait. Excited...My goal is just to finish it ... glad o found this video l. Very encouraging
The best advice here....is to Smile❤️..love it. Happy running indeed.
So wonderful and inspiring. Thank you Harry, I appreciate you immensely.
Really helpful. I love that you're straight to the point with your tips without overloading with information. Thank you.
I love the last one: smile and appreciate your hard work 😋
Great tips, I ran my first 12 miles yesterday & I'm so pround of going the distance. But I know this is just the beginning, I have alot more to do to being able to run a Marathon. It's my Goal to Finish one, I noticed at my 11mile marker I was hitting my wall. I know I had one mile to go, But it had a lot to do with not having anything in my system only water from my Camel pack. I live in Hawaii & the heat isn't a joke especially this time in summer. But usually every day I would wake up power walking on my treadmill 1 mile then incorporating some type of ab workouts. But yesterday when I ran this whole miles I didn't have anything in my system, I woke up later than I usually did with 8+ hours of sleep & it took me 3 hours 18min to do the 12 miles. It's going to take me awhile to get to a marathon, but I am determined :)
Great advise!! I will definately use it to my advantage when I run my marathon in May. Wish me luck!!!
thanks harry, love your positive outlook
Perfect advice, man. Nice light-stepping on that WFPB diet. Nothing's better for recovery.
Great video! Thanks a lot!
Amazing video harry, absolutely brilliant!!
Brilliant advice. Thanks! 💪💪💪
This is spot on. This could be applied to pretty much ANY distance race you're training for - especially tempo sessions!
Thanks for all of the tips
Doing Bikram Yoga 3-4 times a week have allowed me to never have heavy legs, stiffness. Even after 33km runs. It's simply amazing as a compliment to running. And it builds strength in legs and core!
FYI its a satanic ritual
@@celticknight8809 Makes it all the more brilliant
@@honkmoo9878 😂
@@celticknight8809 a more moronic comment has not been written on the internet
@@celticknight8809 lmao you all are fucking stupid. Yoga comes from the land of gods, it's not satanic. You can continue to not benefit from my culture but I would not tolerate you spreading misinformation
I'm running the Charity Half Marathon! during the LA Marathon 2020!! Excited, Nervous, can't wait to run from Hollywood to Santa Monica!
I’m running the half marathon in NYC this Sunday and it’s my first ever marathon. I’m so nervous this really helps a lot thank you. 🙂
Awesome, how did it go Rhoven?
@@HarryRunsUK damn he never responded
How was it? It is my dream to run the NYC Marathon once :)
I’m 4 years too late how did you get on ?
legend says she's still running NYC marathon
Great video Harry!! Always helpful advice!
I started running from 2 months now.
The main reason was for weight loss and was 105kg and now 90. My target is 75-80, due to which I started attending marathons it’s so interesting and your videos are so helpful.
Good job
Keep going
I like what you say about eating. Absolutely essential for distance. My first 3 Comrades Ultras I hit the wall at 60km. I thought it was because I hadn't gone over 60km in training. In 2018 I consciously ate from early on and I went through 60km no problem. Unfortunately in my last 20km I slacked off and hit the wall (seriously) with only 6km to go. You learn from your mistakes. 2019 will be a feast from start to finish
So glad I came across your channel! Thank you for the tips. Will make sure to implement them.
I’m training for London marathon 2019, which is in just over 9 weeks.
How did it work?
How was the marathon?
10 weeks until my marathon ! feeling excited
I just started running a month ago! I love it, I quit smoking a few months ago and my lungs + body have never felt better!
I'm the same, I just did 10km sub 60 mins
@@almotamared70 wow!! Good for you!!!
Good
Thank you Harry for the tips !
super helpful! thanks for the video, Harry. I'm running my first marathon on September 18th, at my 21years of age I'm actually super proud about it! All focus in this huge goal
5 days later, how was the marathon ?
Very helpful, thank you!
Love your positive attitude thank you
Thanks for tips n tricks.
fantastic video, any tips for when injuries do happen. I'm training for my fist marathon and have done my knee in. there goes my original target time.
Great practical advice. It would be nice to have some videos explaining some of the more scientific aspects of different training sessions if you feel comfortable to do so i.e. why you do tempo runs and interval sessions and how your body responds.
Sounds great Bruno I will get to them when I get the chance.
Check out @scienceofultra podcasts for more of that info, Bruno!
One thing I used to like to do was, after any run of 12 mi or longer, I would finish at the gym, and do about 10-15 leg presses of 400 lb or more and it was like adding half a mile to the workout for each press. Work up to this. Be safe.
Harry speaks the truth, in a very polite way. Many times you find someone just browbeating you with their PR and Harry doesn't do that.
Seems a bit excessive to me , not really seeing what major gains you'd make, and I do regularly run 12 +
@@romanutd At some point it's no longer about major gains, but more about small details.
Awesome video with excellent advice for all runners
Thankyou so much for your advice
Thank you for the inspiration
Great tips, just found out I've got through the ballot for London 2018 so need all the advice I can get! Thanks
Awesome Dave! Good luck with your training and preparations.
Thank you..its helpful
I just run, I run everywhere every chance I get as much as I can I absolutely love it and I love pushing myself
great vid
Hello Harry, fantastic logical sensible tips that you present extremely well. What heart rate would you recommend I train at for the long runs up to 2 hours or more, aged 50, Marcus
I did a 5k the other day for the first time ever(not a race). Longest I've ever ran was a mile. My friend just wanted me to run with him. I didn't even take a sip of water till I was done and it felt great. I'm joining the military at 17 Wednesday. So i have plenty of time to train. I hate running but then again it feels great when your done.
Nice video harry, as per
Great tips.
great vid!
brilliant tips!
Thanks for the tips
Don't train through injuries hoping they will get better! I started getting hip bursitis couple months back that I tried to do light training through but it hasn't worked, so now I'm going to take a good few weeks off completely to let it heal. That's going to be about 11 weeks all together of no decent training rather than the few weeks it could have been if I wasn't so naive. Lessons learned and now to move on! Hopefully will be ready for my first marathon in September :)
jlowhighlow what's hip bursitis?
I have heard people say i must not train when im injured but Coach James Dunne Has Created An Excellent Collection Of Strength, Injury Rehab And Performance Programmes For Runners: Glute Kickstart Programme, Runner's Knee Rehab, Plantar Fasciitis Rehab, Running Technique Course bit.ly/2JWPpVA
Sorry, I don’t know what hip bursitis is so excuse my ignorance lmao. But 11 weeks with no training? That’s around 3 months your mile time is going to be horrible at the end. (Speaking from experience)
Apparently you need to read David goggins book and soldier up. I ran on a stress fracture and finished my marathon. Healed up in a month. Body conditions itself.
amazing book. Im almost done reading! @@juanmendez3212
Marafun! Love it! 😊
Thanks for tips bruh, deff need to plan out my long run, cause I just went for a blind run & got lost haha plus it started to pour raining. Good thing I brought my gopro with me so I can share my experience haha
25 X 400 @ 85sec ... 1 min rests. This run took discipline. Thanks for the idea
Hello. Question: how do you relieve the pain on your knees after a long run?
Thanks for the tips! I'm going to run a 10k at Chiang mai marathon this year.
Great to hear Sasicha! Good luck in your preparations and maybe see you there!
Thank you!
This is very helpful
I noticed at 1:34 minutes a clip of starting line up at chiang mai marathon, are you in Thailand? And you're a hoka oneone athlete, I read reviews on hokas, many reviews mentioned about how hoka have issues with heat and ventilation in long distance running could you share your experience in running in them. Cheers. Thank you so much for the vdo.
Do you ever go through periods where you cycle down to shorter races?
I'm training for my 2nd marathon and not sure the distance is for me. I'm 6'3" and running long isn't fun, I'd rather run faster and shorter, but I trudge along, hoping something changes!
dude, your camera is amazing. What are you using? Also, did you run in Chiang Mai?
how about the shoes, socks, short, and singlet to be use? (",)
Running Edinburgh marathon in 8 years wish me luck, Will be 60 want to do under 4 hours any hints on cross training would be appreciated
Tips then explaining why your tip is a good idea will make the watcher more inclind to said tip
I just ran my first marathon yesterday. My IT band really hurts and I can barely walk. :(
Running the LA marathon soon
March 8 I can feel already I am not trained enough I am really scared
My right leg/ ankle is in pain when I run or walk I don’t know what to do
Should I just not run it? Or just try to do it?
But this pain kills me honestly
Thank you for the tip! My goal is 5K right now but eventually I hope i get to do marathon run!
lvl1 runner my goal was also 5k. Now I’m training for the 10k. You can do it !!
18 weeks to go for the Jakarta marathon. The last (and first) marathon was London in 2001. I ran about 3.50.
Awesome, have fun in Jakarta marathon. Be sure to keep on top of your hydration!
How'd the marathon go at Jakarta?
Poop before marathon = 10x kaioken
Goku could totally run a Boston qualifier...
lol I will keep that in mind
hahahaha this made me laugh
Great tips I have my first marathon in 2 weeks the Brighton marathon
ketchup is liquid.
Its not liquid
@@ilanzatonski8826 it is
Hi. Thanks for the tips.
Knowledge supports growth.
You got me at plant based!!!
:-)
I have a cucumber here for you with extra jizzzz
Make sure!
Im running the Brighton Marathon in 16 weeks, I will let you know how it goes when I finish it :))
Great Vid as usual Harry....Any tips on advancing the weekly long runs but on the Treadmill,would this be a good time to mix up the 2-3 hrs with say 10 mins bike then back on the machine,I`m very restricted for distance where.thx
Thanks
I'm sleeping 6 to 7 hours... will work on that ;)
Thanks !
very nice video and tips on running marathon, can you guide me on how do I maintain my speed on long runs, i hv been training for last 4 months now and successfully running 10 km, also tell me some foods and exercise for maintaining stamina thru long runs.
Squats. Do weighted squats and give your legs the power to maintain the speed.
And bananas. Carry bananas and buttermilk for runs. Bananas give energy and potassium for muscles and buttermilk (chaas) gives salts that the body needs
Thanks.
HARRY HELP OUT PLEASE INJURY, N FEELING DEPRESS CAUSE I HAVE NOT RUN.
Yes, smile!
Running my first official marathon (I did one virtual marathon already, because of the pandemic the official one was postponed) on 12.09.2021. Thanks for the useful tips! :)
Any tips since you went through the first one. I started running about 9 months ago and will do a virtual marathon in one month. Aiming for 4:10 at first and trying to be sub 4 in December.
@@monicaandhyunwootv1337 Huh,9 months ago and 4:10/km pace? I am not sure if I can give you any relevant advice, as I am much slower (both in pace and preparation). But comparing the virtual run to the real race, the virtual one is much harder. No water + refreshment stations and no cheering. So prepare some food and drinks that you can consume during the run otherwise the wall will hit you.
@@l1lyzz I am sorry for the miscommunication. I meant 4 hours 10 minutes.
@@monicaandhyunwootv1337 ah I see! still, you will be faster than me :) I finished in 04:30
@@l1lyzz Thank you for the tips. I did LSDs up yo 22 miles about 8 times for the last two months. I will try to go down to 15 miles from this week and will be ready for my first marathon late October.
I totally agree that virtual marathons are much harder. I will carry water and gels.
I am running a marathon in April(2019).I have 16 weeks to train. I believe I can do it. I’m running it with my brother and 2,000 other people. I used to run LOADS when I was a teen and I’m 26 now. I always wanted to run marathons since I was a teen. I used to run so so much. I believe I can get back to that. I am not unhealthy but I’m slightly(not fat or overweight) but I could lose a few pounds before the marathon(duh). I’m 155pounds and 5’6”. I used to be 120 pounds as a teen when I used to run so much. I love running. It’s probably my favorite exercise ever.
How did it go?
It is realistic practice for a half-marathon in one month ?
you finish in podium place in CM
6:47 only 1 or 2 days a week! I thought 3-5 restdays a week would be good, but maybe I should run more often.
How do you avoid pooping in the middle of a marathon.I can't seem to run more than 10 miles without being forced into a poop by my juggling intestines.Is there any way of stopping this.I'm training really hard for the London Marathon in October and I don't want all that hard work ruined by a mid race poop ?Liam
Checked my watch and it turns out I did both of my 15’s this week with 90%+ in zones 4 and 5. Interesting
Hi what would you suggest to do on my first week training I can easy do 10k three times a week? is that to much in training to do the Southampton run next year thanks
Hard to say Jason as I don't know you running or athletic history. If you have not done a reasonable amount of running is the past, I would say that 10km may be a little too much to get started. Rather than focus on distance at the start just focus on time and being out for 45 minutes three times a week and building up from there. Listen to your body and legs, stretch when needed, eat well focusing on plant based whole foods and keep well hydrated. Consistency is the key to being a good runner, just focus on small incremental improvements and you will always enjoy the time you spend putting one foot in front of another. Good luck building up to Southampton run!
The ending is like oscar speach thing, where they start to play music louder and louder to get the person stop :D
Can you please give me an advice how to cope with anxiety 1-2 days before the race?
It's never easy, I used to really struggle when I was younger and put too much pressure on myself. I would recommend just taking a step back a few days out and just think of all the hard training you have put in and that you have a great performance within you and whatever happens you do it for fun! Then I would recommend just keeping yourself busy before the race, still resting up a little, but see friends, watch a movie, read a book and relax. Don't think about it too much, get all the race prep and organisation done early in the week so that you can just relax in the final few days. It's never easy but you'll find what works for you. Do races that excite you, not stress you! Happy running.
Harry Runs Thanks Harry..:)
I was going to say beer, but that's probably not the best pre-race... :P
what do you think of biometrics,drills training and stairs ?
By biometrics are you referring to running form/ efficiency, stride etc...Or are you meaning to say 'Plyometrics'? Yes plyometrics are great and certainly a beneficial in increasing, power, strength, landing and take off of your stride. Stair training is very much the same dynamics and movements, demanding a great range of movement and strength to develop through the legs. Especially beneficial if you are a trail runner.
Any tips on how to recover form runners knee? I’ve been resting for two months now and I really wanna get back to it, but my knee still feels a little sensitive. I never actually felt pain just sensitivity 🤷🏻♀️
psl Hey there, I’m going through the same thing at the moment and got this training plan from my coach.
Try to reduce running from 4-5 five times a week to 2-3 times a week.
Just to give your knee the rest that it needs to recover while not losing your current running level.
After running you should ice your knee or take a cold bath to reduce swelling.
And while doing all of these things you could do some light leg exercises to build some muscle, And last but not least,eat more!
fat tissue can help with knee pain by creating more fat tissue around the painful area for cushioning.
Hope this helped :)
Job Lodewijk van der Pluijm thank youuu so very much!!!
Hi Harry, do you have any tips for rest between marathons? Is a month enough and if so what sort of training should be done between?
It really depends on the runner. If it is your first marathon it will take you significantly longer to recover. But of course this is linked to your training history, not necessarily just within running either. But if you have experience with the distance then you will certainly bounce back faster. Making recovery your primary focus after the first race is essential, plenty of fresh fruits, veggies, carbs and maintaining great hydration is vital. Stretching, massage and plenty of sleep. Between I would suggest relatively low intensity for the first week after the first race after some days of rest, or just walking, the second week perhaps consider adding in one tempo or steadier/marathon pace session, nothing too intense but enough to keep leg turnover where you want it. Then 2 weeks out one shorter race primer tempo session among just easier runs within the week. It all depends on your recovery and experience so don't take this as fact as I do not know the details on your situation.
Awesome tips!. How long do you think it will take a person to move from the 5:30 hrs to the 3:30hrs marathon with regular training? (This is not for me is for a friend of mine LOL), I know this won't happen overnight but wanted to know I am doing the right thing. Thanks
2years max! MAX :D good luck! :)
You have to run sub 7mins per mile the whole time during the marathon to get a 3HR marathon time. Whoa. Not gonna lie. That's a heck of a feat. I would be happy running an average of 8 mins per mile, I don't need to be the best, just fit enough to keep going. Thanks for the tips
How does running on the road effect the knees in comparison to running on soil?
The soil is softer which means your knees get more tension when they hit the road
What's a good running shoe, for people with flat feet? I like to run distances btw
Silent Mike's Lost Son Altra shoes - zero drop and a really wide toe box
Running my first ever marathon in two weeks! Charlotte Marathon:)
Yay!
Jane Doe2A Ran it already, and went pretty well! Finished it in 2 hours and 52 minutes
Jay Torres Wow it was your first and under 3hr? That’s amazing!