206. About hitting the wall

Instagram.com/runnergirldietitian   SerenaMarieRD.com Free Hack Your Hydration Masterclass:  https://event.webinarjam.com/register/2/0o2qvtg   In this episode of the marathon running podcast, we discuss the complexities of fueling during long runs with Registered Dietitian Serena Marie, RD. We explore how our bodies may not accurately signal fueling needs during extended exercise, due to factors like diverted blood flow and stress hormones affecting digestion. Early warning signs of inadequate fueling include hunger pangs and other symptoms. Newer runners or those returning from a break might find it harder to gauge their hunger cues. To ensure proper fueling, runners can implement practical strategies such as consuming easy-to-digest foods and drinks at regular intervals. Finding the right balance between energy intake and digestive comfort is crucial to avoid overdoing it with fuel. Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

·      Youtube ⁠https://www.youtube.com/@RunningPodcast⁠ In this episode of the Marathon Running Podcast, we re-delve deep into the tantalizing concept of "running slow to run fast." Join us as we uncover the transformative power behind embracing a slower pace on the road to ultimate speed. Featuring insights from esteemed guest David Levine, head coach of the LA Roadrunners, we explore the myriad benefits of this counterintuitive approach. From igniting your fat burning engine for optimal efficiency to fortifying your cardiovascular health and endurance, each stride taken at a deliberate pace lays the foundation for monumental gains. Through the promotion of mitochondrial density and capillarization, your body becomes a finely tuned machine, primed for peak performance. Discover the secret sauce behind unlocking the potential of your slow-twitch muscle fibers, the unsung heroes of endurance activities, resistant to the relentless march of fatigue. Tune in now and embark on a journey that will revolutionize your running game, one deliberate step at a time. Support our podcast and check out our RunSwag Tshirts ·      Our website: ⁠www.marathonrunningpodcast.com⁠ ·      Our Instagram: ⁠@runningpodcast⁠ ·      Our Amazon Storefront: ⁠Amazon Storefront⁠ ·      Join our Facebook group: ⁠SpeedStriders Facebook Group⁠

RUNUR athletics runur.run code: runur_mrp20 In this episode of the Mathon Running Podcast, we sit down with Dr. Patrick Davitt, Ph.D., to dissect the daunting concept of hitting the wall during marathons. With Dr. Davitt's expertise, we unravel the intricacies surrounding this endurance barrier and explore strategies to overcome it. Our conversation begins by defining the "wall" and its multifaceted nature, touching on both physiological and psychological factors. Dr. Davitt offers insights into who is predisposed to hitting this wall, emphasizing the critical role of glycogen depletion in endurance performance. Delving into performance optimization, we discuss the ideal marathon running zone, aiming for around 80% of maximum heart rate for peak efficiency. Dr. Davitt then shares practical training techniques tailored for marathon success, focusing on energy management and efficient fuel utilization. Fueling the body effectively emerges as a key theme, with Dr. Davitt providing guidance on maximizing energy reserves and transitioning to fat metabolism for sustained endurance. We also explore the psychological aspects of hitting the wall, drawing on insights from elite athletes to overcome mental barriers and physical fatigue. Finally, we address strategies to avoid hitting the wall altogether, even with meticulous preparation. Dr. Davitt offers actionable tips for runners to mitigate the risk and ensure a smoother marathon experience.   Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

We are now on YOUTUBE: Youtube https://www.youtube.com/@RunningPodcast In this episode of the Marathon Running Podcast, we're diving into Letty's unforgettable Boston Marathon Getaway Weekend. Imagine being right there amidst the legendary race, surrounded by the epic energy of the event. Boston buzzed with excitement as runners and spectators alike flooded the streets, eager to witness history in the making. Letty soaked up every moment, immersing herself in the pre-race festivities and the electric atmosphere. When race day arrived, she joined thousands of runners at the starting line, feeling the city's heartbeat beneath her feet. The marathon was no easy feat, with its challenging course and unpredictable weather, but Letty pushed through, fueled by the cheers of the crowd and the camaraderie of her fellow runners. Crossing the finish line was a moment of pure exhilaration, a testament to her determination and the incredible spirit of the Boston Marathon. Join us as Letty shares the highs, the lows, and the unforgettable memories from her epic weekend in Boston.  Links: RUNUR athletics runur.run code: runur_mrp20   Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off! Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠

Links: RUNUR athletics runur.run code: runur_mrp20 Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off! In this episode of the Marathon Running Podcast, we dive deep into the nuances of track etiquette, marathon running etiquette, and general running etiquette alongside a seasoned running coach, Christ Knighton. Packed with valuable insights, we dissect various aspects of proper conduct on the track and the road. We kick things off by examining lane usage etiquette, shedding light on the norms surrounding inner and outer lanes and the protocols for safely passing slower runners while maintaining respect for different paces. We also explore strategies for navigating a busy track, emphasizing the importance of sharing lanes harmoniously to minimize disruptions. Transitioning to warm-up, cool-down, and direction protocols, we delve into the age-old debate of clockwise versus counterclockwise laps, discussing traditional practices and exceptions for high-traffic scenarios. In the realm of race etiquette, we outline strict rules for lane assignment, optimal passing techniques, and considerations regarding headphone usage to ensure safety and effective communication. Whether you're a seasoned veteran or new to the running scene, this episode offers valuable insights and practical tips to ensure a smooth and enjoyable running experience for all. Tune in and elevate your running etiquette game today!     Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

Links: RUNUR athletics runur.run code: runur_mrp20  Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off! Hey there, fellow running enthusiasts! Welcome back to the Marathon Running Podcast, where every stride counts and every mile is a victory lap. I'm Letty, your trusty host, and today, I am absolutely buzzing to dive into the epic saga of our recent Rome Marathon 2024 adventure! Picture this: the ancient city of Rome, steeped in history and vibrant energy, serving as the backdrop for our most exhilarating challenge yet. But what made this marathon truly special? Well, folks, it marked a significant milestone in the running journey of none other than my dear brother, Steven. That's right – his very first marathon! Joined by an eclectic crew of friends and fellow running aficionados, we embarked on this epic odyssey together. From the cobbled streets of the city center to the sprawling parks and picturesque vistas along the Tiber River, every step was a testament to the resilience of the human spirit and the power of collective determination. But let me tell you, it wasn't all smooth sailing – oh no! We faced our fair share of peaks and valleys along the way. From battling through cramps and fatigue to basking in the sheer exhilaration of crossing the finish line, each twist and turn of the course brought with it a new adventure and a fresh wave of camaraderie. As we reflect on our Rome Marathon 2024 journey, we're filled with an overwhelming sense of pride and gratitude. Pride in our achievements, both individual and collective, and gratitude for the unwavering support and encouragement of our fellow runners. So, dear listeners, join us as we lace up our shoes, relive the highs and lows, and celebrate the indomitable spirit of the running community. This is one marathon recap you won't want to miss! Stay tuned, folks – the adventure awaits! Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off! In this episode of the Marathon Running Podcast, we sit down with Coach Rebecca Stephenson to delve into the nuances of running as a master runner. Rebecca, with her wealth of experience as a competitive athlete and coach, sheds light on various aspects crucial for masters' runners. Firstly, Rebecca emphasizes the importance of adjusting training to remain effective and prevent injury as one ages. She offers insights into modifying training regimens to accommodate changes in recovery time, potential weaknesses, and overall physiological shifts that come with aging. As someone who not only competes at a high level at 51 but also coaches masters athletes, Rebecca provides key considerations for runners approaching 40 and beyond. She touches upon aspects like managing workload, incorporating adequate recovery periods, and staying attuned to the body's signals. Discussing the evolving athletic journey, Rebecca highlights how priorities shift for runners as they age. She offers advice to younger runners curious about this transition, emphasizing the significance of embracing change, adjusting goals, and maintaining a holistic approach to training. Cross-training emerges as a vital component in the training repertoire of masters' runners, according to Rebecca. She elaborates on its benefits, including injury prevention, overall fitness enhancement, and providing a mental break from repetitive running routines. Effective cross-training methods are explored to provide runners with diverse options tailored to their needs. Rebecca's personal journey serves as a beacon of inspiration, particularly setting her Marathon PR at 49 of a sub 3 after nearly 3 decades of competitive running. She shares strategies and mindset shifts that contributed to this milestone, offering invaluable insights for masters' runners aspiring to achieve their personal bests. For masters' runners seeking to sustain enjoyment while maintaining performance, Rebecca suggests practical tips and strategies. From prioritizing recovery to embracing flexibility in training plans, she advocates for a balanced approach that fosters longevity in the sport. Balancing intensity with recovery is a recurring theme in Rebecca's advice for masters' runners. She underscores the pivotal role of recovery in both performance and overall well-being, emphasizing the need for adequate rest and regeneration to support long-term success. Finally, Rebecca delves into the significance of strength training in a masters' runner's regimen. She discusses how it contributes to injury prevention, enhances overall performance, and addresses age-related declines in muscle mass and strength. Through this insightful discussion, Coach Rebecca Stephenson provides invaluable guidance for masters' runners navigating the complexities of aging while striving for continued excellence in their running pursuits.   Check out Rebecca at www.conqueringchallenges.com Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

Welcome to the Marathon Running Podcast! In this episode, we're privileged to have Nicole, the Head Coach at Marathon Training Academy, joining us to discuss the crucial topic of tapering for marathon runners. With her wealth of experience and expertise, Nicole is here to provide invaluable insights into optimizing the taper phase of marathon training.   **Key Discussion Points:** 1. **Duration of Taper:** Nicole shares her expertise on determining the optimal duration of the taper period for marathoners and the various factors that influence its length.    2. **Reducing Mileage and Intensity:** We delve into the importance of reducing mileage and intensity during the taper phase to ensure runners are adequately rested and prepared for race day.   3. **Training Volume and Intensity Adjustments:** Nicole provides practical advice on how runners should adjust their training volume and intensity during the taper period to strike the right balance between maintaining fitness and allowing for recovery.   4. **Decreasing Weekly Mileage:** We explore Nicole's recommendations on how much runners should decrease their weekly mileage and long run distances to optimize their taper.   5. **Workouts and Long Runs:** Nicole discusses which types of workouts and long runs should be included or modified during the taper phase to enhance performance and minimize the risk of injury.   6. **Addressing Phantom Pains:** Strategies for addressing phantom pains or minor discomforts that may arise during the taper period are explored, with Nicole sharing her insights on injury prevention.   7. **Strength Training and Cross-Training:** Nicole offers guidance on whether runners should continue with strength training or cross-training activities during the taper period and how to integrate them effectively.   8. **Nutrition During Taper:** We discuss the role of nutrition during the taper phase, including any dietary adjustments runners should consider to support their training and recovery.   9. **Maintaining Mental Focus:** Nicole provides valuable tips on how runners can maintain mental focus and confidence during the taper period, especially when facing taper-related anxiety or restlessness.   10. **Additional Tips for Success:** Finally, we wrap up with additional tips and advice from Nicole to ensure a successful taper leading up to the marathon race.   **Conclusion:** With Nicole's expertise as Head Coach at Marathon Training Academy, we've gained valuable insights into mastering the marathon taper. Thank you for joining us on the Marathon Running Podcast!   Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

Links: RUNUR athletics runur.run code: runur_mrp20 Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off! In this episode of the Marathon Running Podcast, we're diving headfirst into the excitement surrounding the upcoming Boston Marathon, just one month away! But before we bring on our special guest, retired elite runner Ron Tabb, who famously clinched second place in the 1983 Boston Marathon, we're setting the stage for an unforgettable discussion. Whether you're gearing up for Boston or simply seeking inspiration, this episode is packed with valuable insights to fuel your running journey. From training strategies and mental preparation to the electrifying atmosphere of race day, we're covering it all. And when Ron joins us, get ready for a masterclass in marathon wisdom as he shares his experiences and tips for success. Whether you're a seasoned athlete or a newbie to the sport, Ron's insights are sure to leave you feeling motivated and ready to tackle any challenge that comes your way. So lace up your shoes, tune in, and let's embark on this exhilarating journey together! Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast

Free UCAN sample pack: UCAN.co/mrpUse code MRP for 20% off!   In this episode of the Marathon Running Podcast, hosts Letty and Ryan explore a solo journey running the 2024 Tokyo Marathon on March 3. They discuss Letty's experience traveling to Tokyo, covering customary practices, essential tips, and notable aspects of the Tokyo Marathon Expo. Additionally, they delve into Letty's pre-race activities and the marathon morning rituals leading up to the race itself. Throughout the episode, listeners gain insights into Tokyo travel, marathon customs, and the exhilarating experience of participating in one of the world's most prestigious marathons. Support our podcast and check out our RunSwag Tshirts ·       Our website: ⁠www.marathonrunningpodcast.com⁠ ·       Our Instagram: ⁠@runningpodcast⁠ ·       Our Amazon Storefront: ⁠Amazon Storefront⁠ ·       Join our Facebook group: ⁠SpeedStriders Facebook Group⁠ ·       Youtube https://www.youtube.com/@RunningPodcast