Table of Contents:
My First Half Marathon Experience & What I Learned | NEVER HAVE I EVER
Video taken from the channel: WhatWouldKarlaSay
MARATHON TAPER WEEK | REST DAYS & CONCERNS
Video taken from the channel: Flora Beverley
Marathon Race Week Prep
Video taken from the channel: Endurance Hour
Marathon Tips: A Week Before The Marathon
Video taken from the channel: Usha
YOUR FIRST MARATHON: RUNNING TIPS, NUTRITION AND PACING TO FINISH STRONG!
Video taken from the channel: Vo2maxProductions
Last-minute marathon tips from Dr. Mares | UPMC Sports Medicine
Video taken from the channel: UPMC
Your longest mileage day a week before a marathon should be 8 to 10 miles. For a half marathon, it should be 6 to 8 miles. During the week before your marathon or half marathon, continue to get in shorter fitness walks or runs of 30 to 60 minutes, each day or every other day.Keep eating a balanced diet the week before marathon.
Don’t try any new diets or foods. Be sure to eat the recommended amounts of proteins, carbs and fats and be eating lots of fruits and vegetables, those complex carbohydrates. Drink at least 6-8 glasses of water per day.Here’s what to do in the week before a marathon and what to do the day before your big race: How much should I run and work out the week before a marathon?
Cut your mileage to about one-third of normal during your final week. Stick to your normal easy pace. Take at least one or two days off from running during marathon week.Regardless of whether you drove 30 minutes or have been traveling for days, it’s important to get your legs moving the day before your marathon or half marathon.
Traveling and sitting around cause your muscles to tense up, often leading to unwanted aches, pains or soreness before you even get to the starting line.The goal in these meal prep ideas for the week before your marathon is to take one thing off your plate in advance to race day. From packing, to foam rolling, to making sure you get enough sleep, you can feel slightly overwhelmed that week before you run 26.2 miles! (or even 13.1!).What should your running look like the week before a marathon? Presuming your marathon is on a Sunday it’s good to do your last longish run (9-12 miles, at most) the Sunday before, having done a.
Many marathoners schedule a half marathon tune-up race three to five weeks before a marathon. It can be a valuable tool to help you estimate your marathon finish time and gauge how well your fitness has progressed since the beginning of your training. But is a half marathon a good idea for every marathoner?I usually start training about eight weeks before a half marathon so I can work my long runs up to 10-milers, plus have a taper week where I dial.Heed “taper week”. “Don’t kill yourself working out that week [before the race],” says Cathy Fieseler, MD, an ultramarathoner and a primary-care sports medicine doctor at Trinity Mother Francis Hospitals and Clinics in Tyler, Texas.
She is also president.It’s not a bad idea to run a half-marathon two weeks out, especially if your training program calls for 13 miles that day. However, in order to avoid leaving your.
One to four hours before the race: 1-4 grams of carbohydrate per kilogram body weight (150 lbs/2.2 = 78 kg) 1/2 cup oatmeal cooked in 1 cup milk, a banana, peanut butter, raisins, sweetened with honey and cinnamon and a dash of salt. A turkey sandwich. 1/2 or full large bagel with peanut butter, honey and a banana.Your workout the week before a half marathon should feature mostly rest, a bit of cross training and some short runs so you feel springy, not slow, on race day. Run, but Limit Your Distance Your.
Tapering of the long run should include a 10 to 20 percent reduction in distance both two weeks and one week before the marathon. You should eliminate a long run entirely on the week of the rac.What to Eat the Week Before A Marathon or Half Marathon Written by Matt Frazier A lot of people make the same mistake in how they eat before a marathon — they wait until the night before the race to eat their big meal.
If you’re only going to eat one big meal before the race, make it lunch instead.Do a few light strides and a short 20 minute jog the day before. Training a week before half marathon competitions is all about timing, recovery and focus. Sunday – 7 Days Out.
Long Run – drop your volume significantly. If 2 weeks ago your long run was 16 miles, I would go no further than 9 miles today. Pace should be relaxed.
List of related literature:
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| from Advanced Marathoning | |
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| from Advanced Marathoning | |
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| from Marathon: The Ultimate Training Guide | |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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| from The Cyclist’s Training Bible | |
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| from The Incomplete Book of Running | |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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| from Run with Power: The Complete Guide to Power Meters for Running |
128 comments
I had Gatorade at all the aid stations and I had no complaints. I somehow didn’t bonk. I also don’t think I pushed myself to 100% though, maybe only 90%, and it was very cool outside which was amazing.
Christ your eyes and body move so much, i can’t focus on what you are saying.
such a thorough vid! i hope to run my first marathon once i have a 10k and half under my belt. it’s a great goal to work up to! i’d love to do sub-55 mins in this 10k.
Hey thank you for all your videos. I enjoyed watching your channel, and I have learned a lot. I started running half m. a year a go and I have enjoy it I train usually 4 times a week with a long run, easy run, and speed repeats. However I want to start running in trails but I am not sure how to introduce it to my training without over workout? Is it compatible to train for running half and full with trail running? Can I mix both? Thank you
Pinching the cup during a race was one of the coolest tips I’ve heard. Thank you SO much! Used that at my last race and it worked like a charm, able to keep running while sipping the water.:)
Thanks for the tips Sage. It truly was a learning experience and I’ll learn from my mistakes with my first marathon.
Thank you! Love your video of never have i never, it was cool to see originality for once on YouTube!! WAY TO GO!!!
I ran my first half marathon on 28 oct 2018…and reday to take challange of full marathon….
Hi. I am Andrei from Romania and I love watching your work, is really amazing. In October a will run my first marathon and I am targeting a sub 3h 30 min. I run a 10k, half marathon and now it’s time for something new. I have one question: how is the chip working? I mean if I am far back at the start line, the chip will start by the time I will cross the starting point? Or when the first elite runners start, from that will be the time will count? I am afraid not losing too much time at the start. Thank you and good luck in the next races!
thanks alot for the advice here. My biggest distance was 26km and i am working hard to run my first marathon in hk the februray. Its crazy the hole training process. I am worried about the hidration and nutrition before the run and during the run. great tips here.
Thank you for the tips. Got my first Marathon in LA in March!
Bro I love when you insert your plugs �� so honest hahaha ����
Thank you for the “cup” tip. I used to have a hard time drinking out of those paper cups!
Great job filming this �������� I loved watching your video and I liked and subscribed. I would appreciate if you can give feedback on my videos and subscribe as well �� Can’t wait to see more videos. Blessings ����
Hi sage, which spring gel type do you take/like most? I may be buying from amazon as it provides cheap shipping to my country.
Great video. Having my first marathon this weekend. You helped a lot here
Awesome intro good video. I’m getting ready to do my 5th Marathon ( 3rd Race) on October 26. Marine Corps Marathon!!! My pre-race meal will be 3-4 slices of pizza, 2-3 bottles of Gatorade, 4-5 hours before the race. Pizza has worked for me in the past.
My last marathon I crashed at mile 16. I let myself get caught up with people around me and I ran faster than my target pace. I hit the wall hard!!!
I hoping for a PR this weekend in Chicago
Great tips for the marathon I started to train for on my channel! Thank You!
Watched this before and after my race, it’s super accurate and useful. Unfortunately I missed the part about pinching cups so I halfway drowned with my first gulp.
Thank you for all the great tips Sage! Regarding your sponsor Spring, can you convince them to ship to Europe? A lot of viewers over here:)
I been running short distances almost Twenty years and completed five half marathons in the last 2 years but never a full. I started this marathon training courses “Zοrοtοn Axy” (Google it) just as I made a decision to go for a full marathon. Book very informative and lots of good suggestions. I was able to complete my first marathon and got to a Boston marathon..
best of luck in tokyo!! so cool to have watched your process and preparation! excited to hear how it goes:)
You should try Pilates for your IT Band, it’s saved me completely:)
All best for the marathon!!! I’m sure you will enjoy it it’s such an amazing experience! And don’t worry too much about the distance, the longest run I did during my training towards my first marathon last October was 25km and I still made it through the marathon….At some point it’s really just what’s happening in your head. You have to keep telling yourself, that you’re able to finish that…at least that’s what I did! Looking forward to the post marathon video!!
I ran London in 2001. I plan to run the Jakarta marathon this October. (My second marathon)
Man ur so cool. Doing my best everyday in my marathon run trainings alone to be able to run that 26 miles as well ��������
If there is food I can run back to back but there isn’t so I pass
Thank you, Sage for being such an inspiration. I’ll run my first Marathon on Sunday and have been resorting to your Videos for tips and advise. Your and Sandi’s videos are amazing, please keep on posting.
I’ve got my first marathon in 15 weeks, my goal is to just finish and not die, I’m on my training plan, gradually building up, great tips thank you xx
What kind of running sunglasses do you recommend sage? thanks. John.
Planning on doing a 50k in as soon as 1 year from now, might wait a couple of years
Would you recommend running a half marathon as my first running event?
I realize my post is late, but I like to carb up with dried cranberries or dried fruit about Thursday evening through lunch on Friday if the race is on Saturday. But please do a test run before your run incase your stomach can’t handle the fruit or berries. I’ve run many half
But great job keep running it is addictive.
carb loading is a myth. Science shows that you perform better after a one or two day fast
Currently training for my first marathon, thanks for the great tips! ��
Hay canady, garmin fenix 5x vs suunto spartan ultra black? Who recomended?
Should I run with my hip pack to store my water and my gels?
Does anyone else get cramps if they drink water or anything before or during a run?
I’m quite shocked your aid-stations don’t have fruits. I wouldn’t eat gels at aid-stations either not knowing their composition. But bananas are the bomb for me, had my first marathon last week. Didn’t bonk, didn’t hit the wall, even though I started pretty fast. I did fade away over time though in terms of pace, but still faster than my base endurance speed.
I’m watching in 2020. The year of Covid-19!�� I’ll be glad when this is over. I miss marathons! This is such a great channel!������♂️
Please do a video on your mindset during a race, and a possible difference between mindsets in longer distance races and shorter distance races. I have always struggled with my mindset during a race.
Great videos Sage! I’m taking a road trip to Boston to watch the marathon and soak in the atmosphere of the event. Really cheering for you to qualify for the Olympic trials!:)
Listening to this the night before my husbands first marathon and laughing out asses off about how he hasn’t taken his training seriously �� he’s going to die
I am running around 25km per week right now. My marathon is in Oct. My question is about shoes. I use merrell. Is it sensible to run a street marathon in minimal shoes?
Fingers crossed that your IT-Band will hold up! �� have a great time in Tokio!
Another great video loaded with useful information. Thanks again!
Nothing shameful in having to walk-run in the second half, especially if it’s your first race
awww you look so young in this video, sage! Thanks for all your content!
I am doing my first marathon in Hawaii and have been training since February. All your tips are practical and precise and true. Thank you.
Hi Sage. Thanks for sharing your insights with us. You’ve been hugely helpful to me, as I’m sure you’ve been for many others. I’m training for my second marathon, and I’ve spent the year thus far building my base prior to starting my training cycle in earnest. Any chance you might offer your thoughts on training in the summer and determining goal pace for a race that is mid to late fall given the likelihood that efforts will adjust with the changing temperatures?
Here we gooooo ����♂️ gonna be so hard not making videos during the race ������
Is there any type of physical strength test that can determine if someone is marathon ready?
With the amount the things people need to do this today it makes it even more amazing that the original runner was able to complete the run in sandals a tunic and some water
Great advice. People need to listen to people like you not some guy with qualifications to train, but no running experience.
I still think you’re a superhuman you know! You’ve worked really hard, and it’s not just the marathon that counts, it’s everything that led up to that event, so basically you’re already 90% there! Good luck, we’re all rooting for you:D x
Really good straightforward video. Thank you Sage. Love the cup tip
Could you do a video explaining when to increase distance and reducing timing per km in preparation for a long run (like for half a marathon)?
Keep doing this type of content, there isn’t much out there like so. ����
As a Brit I always chuckle when you use the word ‘bonk’. Bonk is slang for having sex here. Quite frankly I’m amazed anyone has the drive to keep running a bunch of miles after bonking…
I watched this before falling asleep yesterday. Today i’ve officialy became a road marathoner, on a 550m vertical course in time of 4.18h..
It was one of the most painful but also gratifying things in my life. I did it despite doing the classic bullettime 10k at 10k racepace and after that bonking and struggling with vert,distance and heat for the rest of the race while most passed me. But i still made it with quite a strong time for firstimer amateur with 1 year of running history under belt on such a course. Ive been training my ass off for this didnt have much bodily issues except the legs were killing me in last 10k. Thank you for immensely helping me with training Sage i learned alot from you.
I’ll be running my first full marathon this December. I’m feeling a bit nervous about getting my training miles in. Thank you for your tips.
Many thanks for this video!!! Lots of good information and good vibes!
Thanks a lot Sage! I´ll definitely use this groundbreaking cup-knowledge in Madrid this week!
Thank you for this info. I am doing the sf marathon tomorrow! ❤️
I’m running my first ever half marathon next month and I’m already excited!
Thanks guys! That helps a lot. So so ready for Tokyo next week, been waiting 2 years for that trip!
GL for Tokyo, luck forward to seeing a very positive Vlog on the race I’m sure ��
Could you specify how you know you are injured? also how do you find out exactly what/where the injury is and how you go about treating it/training to strengthen and preventing it in the future? Love your videos! Xx
Oh wow!! Tokyo!! Good luck on your marathon-I agree you should just enjoy it -although I wouldn’t mind the film coverage! Looking forward to the before and after…..have fun!!<3!!
Good luck in Tokyo Flora! Let me know how you get on and would love to have you on as a LIVE guest on my channel:-)
I’m running the LA marathon on March 8th of 2020 for SRLA. This video helped a lot
Hi FloraLove your videos and your instagram! I suppose as I write this you will be on your way to Tokyo so just want to say GOOD LUCK!!! I know you’re worried about your IT bands but you know that all the effort you put into this marathon will stay with you forever and whatever time you get you should be massively proud!
Running my first half-marathon next month and its a combination of excitement and nerves.
Omg! I’m so excited you run Tokyo!! I’m here (jet lagged) in Tokyo for marathon as well. I’ve already found a gym, running itineraries and spa to soak:) I understand your worries. Don’t forget that stress is a downer too, so try to not be. That’s what I said myself at least. I’m looking forward to run my PB. Wish you show your best form on Sunday!!!
I made use of this marathon training courses “Zοrοtοn Axy” (Google it) to train for my first marathon. This book contains a great training schedule and idea. I surely recommend this for anybody wishing to run their first marathon. I have been running 5ks, 10k and half marathons and decided to make the following big step to the marathon..
of course I’m back to your channel, my pupils have to eat and you are food, pretty
Hey Flora, best of luck in the race you are clearly going to smash it! I just wanted to ask a question around your routine after runs, with recovery etc. I’m got a Marathon in April and then an ultra in June and really want to nail my recovery. I hear all these things about cold and heat therapy, ice baths, gels etc and I wondered what you do? Apologies if this is in another video, if so do point me in the right direction! Cheers and again, GOOD LUCK!
If you have time on the plane or are looking to listen to something new during the marathon, I highly suggest Born to Run by Christopher McDougal. It’s been super inspirational in my training and helps a ton with the mental side of running
Nice video and everyone should take note about how to avoid hitting the wall (bonk!)
Good luck with the race in Tokyo!!! I can’t wait till the snow disappears where I am and I can start running again
Just strap the go-pro to yourself filming forward and you can do a sped up time lapse of the run:) It would be pretty cool to be able to see some footage from the run. Just my 2c:)
All the way down to the way you grab the water cup at the aid station. This is all great information for us new runners. TY
If you`re seriously interested in running a marathon or want to set a PR then this marathon training courses “Zοrοtοn Axy” (Google it) is important. I was a reader of several books on marathon training and a runner of two marathons and around 50 half marathons. I found the book motivating and reassuring. I had been able to get techniques that I did not learn about..
You’ll be fine Flora, race will make you to the next level and you’ll remember that feeling forever. Good luck!
Hi! Loved your video. I am prepping for my first half! I breezed through the comments but didn’t see an answer. What are the 2 little packs that you packed for your run? That you said really helped?
I started running at age 48 august 2016 I’ve turned 49 since fell in love with the sport. I watch all of your videos, very informative thank you for you inspiration. Hoping to qualify for Boston sometime in the near future.
I used this marathon training program “Zοrοtοn Axy” (Google it) for my half marathon training, and just used Six weeks of the schedule provided, and ran a PR! I am presently utilizing it for my marathon training courses, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training courses, and set another PR..
Best of luck, hope the run goes well. I’m excited for you, any content to see how your doing would be great ���� ps hope jet lag is kind to you.
For a long flight, make sure you are super hydrated with lots of water. You should try Rock-tape to help support your ITB. Have a mantra for the run like ‘I am here, now’, don’t focus on 30k/35k or whatever, focus on the process not the outcome. You’ll do great, look forward to hearing and watching. Enjoy it most of all:)
any tips for me? im regretting signing up for a half marathon that i have not trained at all for. im not a runner as well….i feel like crying
If you dont complete it you will still have done your best ability thats what counts. X what length runs will you do after.? Do you feel like you still like runni g or a bit bored now and change it up x good luck tuesday x
the tip about how to grab the cup is an excellent one and a super small detail that i have never seen covered in a “marathon prep” video before, so very big kudos to you for mentioning that! i will definitely remember it in November for my marathon!
Good luck on the Marathon, in 2015 in training for the London Marathon I only managed a 16miler in training, I was absolutely fine as im sure you will be too. Just go and enjoy it and forget about the time check out my channel, I have some tips for first time marathon runners, looking forward to your video go and be great have fun which is the key here not time
There’s probably not a lot of strength gains you’re gonna be able to make in 2 weeks regarding your IT band, but you can definitely work to keep the muscles as relaxed as possible. Super TLDR is that muscle imbalances and weaknesses cause form breakdown leading to overstress of the muscles which can cause tightening of the muscle group and IT Band. For now, just working to really really roll them out and keep everything as comfortable as possible would be my goal, as well as learning a couple releasing stretches. A crossover hamstring stretch works well for me, and that’s something you could implement during your race if things go downhill for some quick relief. Good luck, almost there!
Just ran my first half marathon today. 2 Months ago the most I’ve ever run in my life was 3 miles. The feeling when you complete it is unmeasurable.
Congratulations it’s a great achievement! Did you learn anything from it? Ran my first one today in 2: 25 while fasting. I was a little too conservative with my pace in the beginning, pretty happy with the milestone, but will try to beat the 2 hour mark next time.
I ran mine today and omfg my feet are killllinnnggg me so bad. Geez I can’t even walk
I ran my first marathon in Athens and it was an unforgettably humbling experience. It’s a difficult marathon to pace, not for beginners I think but unique. (it’s the original course after all… no doing loops inside and around one city):)
Are you kidding me?! I’ve been running for a year and I’m training for my first half marathon and expecting a 10:20 per mile pace and am going to be nowhere near your time after a YEAR?! What the fuck?! Who was your trainer?! Super proud of you and now I’m feeling like I’m going to suck. Lol.
Wow this is so inspirational! I’m running my first 10miles marathon and I’ll be training for 4months
I was there for my first half marathon in Malibu also on nov 3 2019 awesome experience… finished in 2hrs 31min…
did my 1st road race/ half marathon… end up not sleeping night before raceday.
Kudos, girl! The sky”s the limit! Wish me luck for my first ever half marathon, coming in a month from now, with nothing but self-taught, internet-influenced unorthodox preparation on my part:-P!!!!
This video came up on my recommended probably due to the running content of it, but I love this. Great job!
I used this marathon training program “Zοrοtοn Axy” (Google it) for my half marathon training, and only used Six weeks of the schedule provided, and ran a PR! I am currently utilizing it for my marathon training, and am running better training runs in comparison to previous marathon training. I ran another half during my marathon training courses, and set another PR..
I am now able to run 10 15 km on my good days. how should i train to be able to run a halfe marathon and full marathon? i have done a gastric bypass surgery in 2013 so i can not eat to much per meal.
Go to shamaim! It’s an amazing restaurant with vegetarian options!! Sooo good and if you’re not vegan or vegetarian, Hello Old Timer is amazing! Both are in Ekoda and university town near the down town area in Tokyo
I been running short distances almost Twenty years and completed five half marathons within the last Two years but never a full. After deciding to shoot for a full marathon, I followed this marathon training “Zοrοtοn Axy” (Google it). This book is very informative and provides a great deal of great suggestions. Finished my first marathon AND qualified for Boston..
This marathon training courses “Zοrοtοn Axy” (Google it) is great when you plan to run a marathon but have never done so before. The book is full of great advice, ideas from those who have run one before, what to do as well as what NOT to do, as well as training daily schedules. This is worth a try..
I love watching people complete their first half marathon! Great video!!
I just registered for my first half marathon on May 11. I’m nervous and excited:-D
I don’t know if I want to run a marathon. I would do a half, but I just don’t have any drive to want to do the full. Maybe as I get older? I’m still enjoying doing 5k and 10k right now
Can you give me any advice i want to run half marathon in 8 weeks i’m starting to training so i just got 8 weeks, but it is not my first time i have run before 10km i think it is 6 miles. My goal is to fishish it in 2 hours 30 minutes so is it posible or not?
Hey there thank you for sharing your experience of your 13.1 mile I really enjoyed minds I did the Staten Island it was amazing my legs feel like Jell-O as well but I had a smile on my face all the way to the end it’s an awesome experience����♀️����♀️����♀️����♀️��
Running la marathon this Sunday and I’m nervous but thx u kinda calmed me down
I’m getting back into running after 3 years of chronic pain from high hamstring tendinopathy. I’m going to do a 1/2 marathon in Septermber, in celebration of turning 50. Wonder if anyone has ever experienced a PROPER “runners high.”? What does it feel like? The other week I did a 10k, and felt gloriously happy the whole time.
Have a great race Flora! Go really steady for those first few miles. It will doubtless feel tough towards the end, but you can do it! Above all enjoy the whole experience and be proud of what you have achieved. x
Thanks! I am going to run my first full marathon race in less than 7 hours on June 4, 2017.
That’s so awesome! I remember my first half marathon, this brings back memories. Good job
@WhatWouldKarlaSay did you do any running before those two months or any type of cardio? Thats a good time.
well done Karla! As you say running isn’t easy and you did it!:-)
Thanks for the great tips! Training for my 1st in Syracuse NY.
Pinching the cup is my favorite race tip from Sage! I ran my first marathon a few weeks ago, and at every aid station I was thinking “Wow this is such a genius move for getting all the water into me!”
Good luck. I know your first marathon will be daunting but it sounds like you have a good approach to it and will do fine. Just watch your pace in the first half it’s really easy to get sucked in to going too fast so be conservative. As for your IT band, expect EVERYTHING to hurt and you won’t be far wrong!
Wishing you luck and hope you enjoy your marathon experience ������ the temporary pain is so worth it!
I am at 16 mile long run at my training point right now. I try to get 8 miles a day 4 days a week and at least 10 miles on the 6th day. Mile 15-16 was excruciating. Maintained an 8 min/mile pace the entire way though:-) Never slowed down. I know I won’t be able to keep that up for the full marathon, but I am sure it will help me finish my first and possibly finish before the 4 hour mark.
Oh you seem to be very fit if you run a half marathon:)
Beautiful pictures and great video Karla!
Hey Karla!!! I saw you on the daily harvest takeover and absolutely loved your genuine energy!!! I’m following you now on Instagram and youtube! Huge congratulations on your half marathon this is about the coolest series I’ve ever seen on youtube!! Cant wait to watch more!!!