Hi, I'm Jane! As an RRCA certified running coach and experienced marathon runner, here I'll give you all the tips and tricks you need to train properly for a marathon and get you to the start prepared, healthy and injury-free so you can crush your marathon goal. Interested in run coaching services? Check out my page to learn more: readysetmarathon.com/home/run-coaching-services/
My view is that in any sport, if you can improve your technique, you will improve your performance. Running is no different. Nobody tells a swimmer, "just go swim whatever way is natural for you" or a golfer, "however you swing your club if fine". There are always positive changes you can make by becoming aware of your form. A quicker cadence or a balanced, whole foot landing with your foot closer to vertical will improve your speed with less effort. Over striding and heel striking is inefficient and slowing. I wouldn't dismiss running form out of hand.
Hi Jane love your videos 👍. I’m on the tail end of a horrible injury - torn abductor muscle - I havnt been able to run for 16 weeks and now realise the most important thing is to stay injury free. I was so obsessed with my mileage and my times. Now strength work and just enjoying running will be my priority once I’m back at it xx
I’ve been running for 15 years now. I’m 71. I’ve run 7 marathons. In each training cycle I do a 20-22 mile run 2-4 times. I’ve never injured myself or gotten sick from these runs. Tired, yes, but never injured or sick. My long run, whatever the distance, is never longer than 100% of my weekly mileage. If it were capped at 25%, I would need to run 80 miles a week. Never gonna happen. I’m not fast. My current marathon time is about 4:30, but I’m also not a beginner. Thanks for these videos, Jane. I don’t understand why you don’t have at least 50,000 subscribers.
Ok, I was an over strider, ran on the outside (supinate) of my foot...didn’t know much about cadence. Studied running form and how to improve my cadence. FOR ME, it changed my whole view on running. Faster times…running easier and longer…never had any injuries but the change helped a lot.
A 180 cadence is too rigid of a recommendation. That being said, there is a floor that tends to be crossed by people who are overstriding. I remember one time hearing about the 180 and about heel landing. I went to the track and timed my cadence, which was closer to 150. I cut my step down about 4 cm, my cadence went closer to 180, and I was running faster with no extra effort.
Great points. A couple years ago, I tried forefoot running, and it seemed great until about mile 21 of my first marathon, when I developed a calf/Achilles strain. I have found success in gradually increasing cadence from about 150 to now training at 176 with the Pulse app. Sudden/extreme changes seem to be the main injury risk for me.
This!! Of course a newer runner (or someone who is just not training appropriately and assumes it's gotta be the shoes) is going to do whatever they tell them. Can't fault them...so frustrating.
What helped me a lot to reduce injury and run faster was simply to learn to increase my cadence and everything seemed to fall into place from there. I was running at 150 spm when I first started 5 years ago and now I'm more comfortable around 170spm. Good video Jane!
Usually people's cadence will naturally increase as they run more and running economy naturally improves. But a severe overstride is maybe the one time I think it helps to look at running form a bit more closely. Especially is someone is having constant discomfort. Glad you found what works for you and you're feeling great! Did you use a metronome or certain music at all to help you?
Honestly I didn't even think of it like this, but yes, people prob click on those videos thinking that one quick form fix will suddenly make them faster. We've definitely all fallen for the shortcuts, but nothing beats hard work over time.
Exactly! And there is SO much to sift through. How could you ever know exactly what to do? Reality is most people just aren't running enough...the simplest fix of all.
I didn't realize ppl stop everything after a race or hard run. I do other active recovery such as stretching/yoga, upper body lifting while stretching and super light lifting on legs at same time. And light run next day, and build up start the process all over.
Endurance athletes think suffering is fun! Also, underfueling is a vital part of marathon training. obviously dont bonk all your runs, but you need to learn how to keep moving in a glycogen depleted state.
Definitely need suffering: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EHb6voe7X7I.htmlsi=3mI5j2VkcE4J2RTz But there is smart suffering and dumb suffering. I disagree on removing fuel for *most* people.
Jane I love what you said about creating a community and being a part of these amazing people’s lives. I decided this year to get my certification as a run coach and this is one of the major reasons that drove me to do it. I am trying to get myself out there, share my experience and connect with people. I love watching your channel and many others, but I am usually the observer. I am working on getting myself from the observer side to add my knowledge and help others as well. Thank you for sharing your story, tips and being a great supporter for this community. I am so happy you kept posting and building this. ❤
Good for you! As an introvert myself, I have always been an observer as well. But my teaching background and going from having no clue how to run a marathon to figuring out what I needed to do to qualify for Boston, I knew I could add value to other runners on their journey. So can you! Thank you for the kind words, this community has become more than I could have imagined and know it continues to have a long way to go.
It really is! You pour your heart into this training, get this high from crossing the finish line (even if it was not a great race) and then it's like...now what should I do? Definitely let yourself feel the emotions!
I am a 2:45 half marathoner and ran my first marathon in 6:29. Also did not get ill or injured a single time. I'm slow, but I've made huge achievements that I've enjoyed and been proud of. I would not have been able to do any of this by capping my long runs at 2.5 hours. People are just silly.
Not sure what the closing is, but this video was made in 2021 and I did have footage from a couple of races I did in 2021 where masks were required at the start. Hope the strength training session is helpful for you!
@@runningwithjane the 5 exercises fit very well into my easy days and I love the routine - and I can feel in my calves that Jumping Jacks can supply the right dose of calf work for an easy day - never would have discovered that on my own. Sorry about the mask comment, it's just that even today (June 2024) I see single runners wearing them - maybe for hay fever? Some do it, I've gathered, bc we have lost our sense of normal and reasonable and it is very discouraging and at times I just can't stand it.
Focus on getting in at least 25g of carbs per half hour, which is about the equivalent of 1 gel every 30 minutes. If the long run is less than 90-120 minutes you can lessen it and do about every 45 min.
This is pervasive in our society though...early bird catches the worm. But if you go to bed late and that means 5 hours of sleep, makes absolutely no sense.
Disclaimer: In May 2024, it was found that Spring Awesomesauce had over 50% less carbs and calories as stated on the package. This company lied about the nutritional contents. Obviously I had no idea. Looking back, I basically fueled with the equivalent of a regular gel when I chose to take these. Other gels with higher carb counts you may want to look into include: Precision, Maurten Gel 160 and Carbs Fuel.
Hello - new subscriber! I think you mentioned you can fuel on capsules / sweets as opposed to gels. I will need to try both to see what works as I suspect gels will make me queasy! Can you recommend an alternative, and can you use a combination of the two? I also like the sound of Tailwind for hydration - a watery drink I much prefer! Currently I'll do 13m (2 hr) with just water and a hydration tablet, but will start to feel spaced out, which I assume is the glycogen depleting. Training for my 1st marathon in 17 weeks using your plan. Thanks for all the helpful advice! I love your channel!
Hi Clemency - yes, you definitely need to take in carbs…will be a game changer for you. You can definitely fuel on “real food”…it’s just quite a bit tougher to get enough that way. I’ve had athletes start there before and they almost always end up doing gels, chews or drink firm like Tailwind. Though candy like gummy bears can also work. I would recommend d you at least try some different gels, your body may not love it at first but you’ll adapt. Ucan, SiS and Precision (they also make a chew I love) could be good ones to try. But yes, Tailwind is also great!! (Combos yes for sure!)
@@runningwithjane Thanks Jane, will try your suggestions. Will be interesting to see how my body adapts. I'm nearing the end of week 2 of your beginner marathon training plan and noticing some positive changes to my energy levels and general strength.. long may that continue!
LOL Tom, it SURE didn't!!! So angry I recommended that product like crazy during this time having no idea. I need to put a little disclaimer in the description of this video, so thanks for the reminder.
Lack of carbs (turned into glucose for fuel) will absolutely play a role in poor marathon performance. People sweat in varying amounts, but replacing water and electrolytes lost from sweat is absolutely key in keeping energy levels up. Sodium and chloride are the most common electrolytes in sweat.
I often run more than 2.5 hours just because I enjoy doing so. My first reason for running has always been enjoyment, and races and training have always been secondary. Several times I year I get the urge to do a long run "just because", and so I lace up early in the morning and run until I decide to quit. Usually these runs end up being somewhere between 3 and 6 hours and range from 20-35 miles. This has never caused an injury, even though I typically run only 20-25 miles a week.
Thanks for these great tips. I've been running for about 8 years, distances from 5k to 100 miles, but only ran one official marathon. That was about six years ago. I was going for 4 hours and bonked hard at mile 20 and ended up finishing in 4:12. My training was very similar to yours when you ran the 5-hour marathon. This year, I've decided to take care of unfinished business and will be taking a shot at a BQ in November. The improvements I made to my training are similar to those you made. I'm encouraged by how much difference they made for you - hopefully I can see some results as well!
I’m just saying: it’s harder to run slowly than it is to run fast. It’s a learned skill and one that after two years of practice I still haven’t mastered. As a runner, picking up the pace just comes naturally; consciously slowing a running body down and keeping it going at a glacial pace just feels unnatural, but so incredibly necessary and productive.
I’m a 30+ year mountain runner, and the one thing that stands out for me and I’ve seen it too many times is running streaks. Every single time without exception people whom I’ve known that do a streak get injured. I caution runners about becoming too obsessive about any aspect of training and to make sure they are complimenting their running with other activities, especially weight lifting, and to forget about streaks. Being consistent does not equate to doing a streak.
Hello, just found you on RU-vid, looking for a beginner marathon training plan. Doing my first this Oct, having done 5 halves, so getting past that 13m run is my key goal. Also downloaded your fuelling guide. I liked your to-the-point and positive vibe, and feel this plan will be manageable (in spite of running my own business and having 2 kids!). Signed up for it and eagerly watching my in-box! Thank you for putting your knowledge and expertise out there for us newbies to benefit from.
Hi! It should already be in your inbox as it sends automatically upon subscribing. I see your sign up in my email, but if you don’t see it come through please let me know and I will resend! Thank you for the kind words and wishing you the best training for your first marathon!
@@runningwithjane Thanks so much for the quick reply, I've checked inbox / spam but it's not there. Can you please re-send? Much appreciated! Can also try another email address if it's a server thing, for whatever reason.
Some sound advice there. I made the mistake of trying to run through Achilles Tendonitis a few years back and ended up having to take quite a long time off running. This has flared up a couple of times since but both times I stopped running, did some rehab exercises and didn't have to take too much time off running. Sleep very important too, especially now as I'm 52.
Thanks for posting the video. I'll be doing Dopey next January. As someone who is doing Chicago in October as a goal race, I'm a bit concerned about the turnaround time between Chicago and Dopey, but since I plan on running the Dopey races for fun, I think it should be fine.
Yes, you'll be just fine! I did the same. After Chicago I was very focused on good recovery through the month of October. Started more specific training for Dopey exactly 3 months out. But I was also just running it for fun and knew a focus on volume and not intensity would allow me to do that and cover the distance strong without a time goal. My weekly mileage topped out in the low 50s for Dopey vs. low/mid-60s for Chicago. Best of luck as you train for both...lots of fun ahead for you.
For sure is applicable to all endurance athletes!! Thanks for popping into the channel even though you're not a runner. Maybe someday??! I agree I wish I knew these sooner, but I guess wisdom comes with time.
This is great content! My mind always go to the “eat less carbs”, go on a streak, push when I don’t feel well and need to sleep in… I’m here for being tough without active tough.
It's so hard to get to the point of realization that rest, fueling, etc. (alongside the hard work) really does make us stronger. I have friends who run very early and I feel like a slacker when I tell them I'm not going to go for a 5/5:30 am run, but as someone who goes to bed consistently btwn 10-10:30, I have to remind myself that extra hour of sleep is necessary. Happy to meet them on the 6:30+ days LOL.
@@runningwithjane that’s another great point - it’s all relative. Some days I have much better runs in the afternoon or evening when I’m properly fueled, rested, and can take a mental break from work and the day. While morning runs are absolutely amazing, you’re not any less of an athlete if you adjust your workouts depending on your life and schedule. It doesn’t mean that the workout isn’t as effective if you do what works for you, your body, your recovery.
#6 would be trying to train up too quickly. My meaning is I'm pretty happy to have trained and finished my first marathon in 26 years. So I have a good aerobic base to work from. I'm in a speed training 12 week block designed for runners who have mileage like mine, about 100 miles/month as a base. Every now and then one of the training sessions get's a little too ridiculous (like the 12x200m at sprint speed) and I think it's combined with my age and the base miles I have just aren't ready for that intensity. After this block I'll go back to base training work so that I can either take on another speed block or be ready to go into a marathon training block. Getting to 120 miles/month will be in the next year timeframe.
Yes, that's a good one. It easy to get caught up trying to do what mileage someone else is doing even when you know you're not ready. Sounds like you are doing great staying your own course! All about the gains little by little and you WILL get stronger!
