How To Improve As A Marathon Runner - Tips and Advice for Running Faster

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Andrea Hudson is 63 years young runner & family nurse practitioner. She lowered her marathon times from 4:53 to a new PB of 3:33 at the Berlin marathon 2022. Andrea is a member of our Personal Best coaching program, learn more: www.pbprogram.com/
Earlier this year she also started working with an additional coach, John Goldthorp.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
#berlinmarathon #marathontraining #runningtips #marathonrunning
CHAPTERS:
00:00 Andrea and Floris intros
02:45 Group running
04:58 Andrea’s running journey
14:35 Low heart rate training and race improvements
19:52 Marathon Majors and training cycle going in
26:52 Race day strategy: Berlin Marathon
29:59 Sickness on race day! (London Marathon)
36:10 When it gets tough in the marathon
37:29 Mistakes runners make
38:11 Adventures in CGM’s (Continuous Glucose Monitor) and how we eat
41:48 Recommendations for starting out with low heart rate training
43:49 Reducing stress, vizualisation, embracing the weather
47:13 Recovery, brutal foot massage
51:01 What’s next? Goals!
55:18 Closing thoughts
56:58 Outro Floris
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
LINKS AND TOOLS MENTIONED:
* Maurten gel - www.maurten.com/
* Ucan hydrate - electrolytes - amzn.to/3v0ZVAW
* Oura ring - ouraring.com/
* NutriSense CGM - bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25)
* Kneipp German bath salts - amzn.to/3YxGQUL
* Vibrating foam rollers - amzn.to/3Yzs3Ja
* Personal Best Program: www.pbprogram.com/
FIND ANDREA HUDSON HERE:
* Strava: / strava
* Instagram: /
* Facebook: / andrea.hudson.777
YOU CAN FIND ME, FLORIS GIERMAN HERE:
* Personal Best Program: www.pbprogram.com/
* Podcast: extramilest.com/podcast/
* Strava: / strava
* Instagram: / florisgierman
* Website: extramilest.com
* Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and RU-vid channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program for running a 5k, 10k, half marathon, marathon or ultra, can be found at www.pbprogram.com.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT

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2 июн 2024

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Комментарии : 60

@FlorisGierman Год назад

What was your favorite takeaway from this episode? Below are the timestamps. Please check out our sponsors to support this show: 0:00 - Introduction & sponsors mentions: - My Personal Best Running Coach Program: www.pbprogram.com/ - PATH projects: pathprojects.com 02:45 Group running 04:58 Andrea’s running journey 14:35 Low heart rate training and race improvements 19:52 Marathon Majors and training cycle going in 26:52 Race day strategy: Berlin Marathon 29:59 Sickness on race day! (London Marathon) 36:10 When it gets tough in the marathon 37:29 Mistakes runners make 38:11 Adventures in CGM’s (Continuous Glucose Monitor) and how we eat 41:48 Recommendations for starting out with low heart rate training 43:49 Reducing stress, vizualisation, embracing the weather 47:13 Recovery, brutal foot massage 51:01 What’s next? Goals! 55:18 Closing thoughts 56:58 Outro Floris

@jeffwatson776 Год назад

I am encouraged that even though I started running later on in life that I can still have the ultimate goal of qualifying for and running Boston.

@denisyeo122 Год назад

Andrea has inspired me in my marathon sub 4 goal. Following her strava training runs deligently 😊. Great pod cast 👍

@GoodMorningAndrea Год назад

Thank you and best of luck with your trending and races

@kimcruz16 Год назад

I’m obsessed with Andrea Hudson. She’s my SHERO. I’m currently 56 yrs old female, learning how to train with MAF method, I’ve run my 10th marathon in 5 yrs. . Listening to Andrea, I believe my goals can be reached. Thank you for this pod cast with Andrea “Female Master” running competitively. #goals 🏃🏽‍♀️🫶🏼

@FlorisGierman Год назад

Very well done on your 10th marathon in 5 years Kim. Exciting running goals ahead for you. Haha, so well said, glad Andrea helped you believe in your goals. Enjoy your running journey!

@wk633 Год назад

I'm also 56 and my 1/2 and full marathon times are significantly faster than in my mid-40s when I was obsessed with maintaining a "respectable" pace on every run.

@GoodMorningAndrea Год назад

Thank you so much for your kind comment and best of luck with your running progress

@lindal986 Год назад

Nice to see someone close to my age succeeding at that level, takeaway: keep doing "all the things" so you can continue being a happy healthy runner. Thank you both, happy holidays!

@FlorisGierman Год назад

Great takeaway right there Linda. It's definitely not only the running component, but a combination of things that sets us up for long term health and running progress in a variety of ways.

@thegamezteddyplayz Год назад

Love this episode. Thank you!

@jessruns123 Год назад

Very impressive and thanks for sharing! I started running at 53 and improving. I love see how we can keep going!

@GoodMorningAndrea Год назад

Best of luck and I hope it'll go great

@enzoancona5660 Год назад

Enjoyed this interview very much. Bits of good info. Andrea has awesome drive!

@xtamhor Год назад

Listening to it as an almost 50 year old, it was inspiring to say the least! Key take-aways.. #1; For athletes over 50, it may make sense to take the lactate test to tune in the best HR for low heart rate training, as opposed to go with the 180 formula. Andrea only brushed upon this topic and you didn't go into detail but I have a hunch this is what she has done. #2; Regular strength training is a must! #3; Being patient and well grounded is a must. Things take time. #4; You can run super fast times even in your 60'es.. #4+1; she commented on choosing the right shoes.. I would have liked to hear a bit more on what her take is on shoes for training, racing and shoes in general. Great interview!!!

@GoodMorningAndrea Год назад

Yes, I had a blood lactate test done, back in 2019 and run by those parameters. Best of luck with your training and races

@Jnelle4 Год назад

Andrea! Such a gifted and strong runner! Not only talented but willing to put in the work! Thank you for your insight!

@russkemp1358 Год назад

Andrea's commitment to marathons is a great takeaway, not trying to blitz times, but making incremental (yet significant) improvements.

@FlorisGierman Год назад

Well said Russ, I love that part, gradual improvements over time, learning along the way and enjoying the process. 🚀

@Sukanya-ld8yb Год назад

I shared your video on our Ooty ultra 15KM group, Andrea you are incredibly inspiring !! :)

@maengel05 Год назад

Huge to see a older woman featured this is my dream at 58 to qualify in 60’s! I live in Long Beach too so have to see about getting a coach

@markjeter6117 Год назад

Wow. Beast mode to run and PB after being tripped and losing blood from what looked like a not so minor cut! But your grit and determination and maybe nursing background helped make the decision to finish! Awesome… in the spirit of the 1st Marathon - except not dropping from exhaustion before delivering the message!

@GoodMorningAndrea Год назад

Definitely on my A goal list, don't die, don't fall and don't get lost

@markjeter6117 Год назад

Cudos! Amazing! Great job! Floris I’m finding myself coming back for more… you say 5K and up… but I’m wondering if your PB progrma has ever helped 1500 or 3000m track athletes? I’m actually trying to go as low as 800m in the 50-55 age group.

@JB-hq9yj Год назад

Fantastic and interesting interview. Andrea mentioned finding shoes that helped her avoid injuries and worked for her. What brand shoes did she settle on?

@eswan7638 Год назад

Hello Floris. Best wishes for the new year. I began MAF training in December (Max heart rate = 138). Is it possible to maintain the low heart rate and I high cadence? I have recently picked up my cadence to between 170-180 and i feel so much better. However, my heart rate is about 150.

@kriegel89 11 месяцев назад

Hi Floris. Pleasure, I'm from Brazil and I'm amazed with this way of training. I always liked to run light, but I never measured my frequency, I just ran at pace. Yesterday I did my first run by frequency, using the 180-age formula, I got the number 147. I was surprised that I had to speed up the pace a little compared to the races I did by pace, yesterday I ran 15km at an average pace of 5:03, FC between 137 and 147, I was ecstatic. My doubt is about the races, I run 5km and 10km in races, I want to migrate to longer races, but in the race, do I run in this range of aerobic resistance or can I increase the frequency a little? Because if I run at this pace, short races I won't even come close to competing with the first ones, and long races I'm not sure anymore. Grateful for the attention. Your work is fantastic. Sorry for the bad english lol

@BF-27 Год назад

Excellent interview! There is lots of solid research on the effects of a glutamine supplement boosting immune system function for endurance athletes. I’m an ultra runner and used to get sick all the time after big efforts/events. Now I mix glutamine with my BCAA mix and haven’t been sick since. Most supplements are garbage and not necessary, but glutamine is legit. Curious to hear your take!

@Etchetera_travels Год назад

Just started following your channel… i tried to look into my “aerobic zone” my watch says it’s max 136.. but it I use the heart rate calculator and keying in my resting heart rate… it says i can train up to 150 (endurance)… for background , I just started training for my first half and hopefully full marathon this year @ 50 years old (female)… how long does one do the low heart rate training to see results? Also, confused as to which max heart rate to follow… although i went on my last long run at 143 and felt fine afterwards… like I can do more Kms… Any advise would be appreciated. Thank you

@completelyrandominterests Год назад

Floris, would you recommend the oura ring? I've heard mixed reviews about it. I want one to track my sleep quality, HRV/stress, and track my runs easier (if it can do that properly).

@wk633 Год назад

I was interested in the hydration discussion. I don't like to rely on aid stations. Being on the wrong side of the course, or congestion, or just a slip and I can lose a water, and I find it's hard to get enough even if I hit all of them. For this last CIM I carried two 500ml soft flasks. One waster and one my own carb/electrolyte mix. I supplemented with aid station water, but I think next time I'll try putting electrolyte in both bottles (and carbs in just one). I used pedialyte powder for the electrolyte. I think the 650 cal was sufficient nutrition, and I think I was good for water with the 1l + maybe six cups from aid stations, but I was feeling a bit crampy in the last 10km or so. That said, I finished very strong- a one minute negative split, and the last 5k was my fastest of the entire race, so it's not like I blew up. What I wished was a way to re-fill on course, as I was using a flip top on the water flask. Some of the early aid stations someone had a pitcher, but at later ones, where you'd need it more, they didn't. I managed at CIM with the ideal temps, but at a summer race I'd certainly need more water.

@GoodMorningAndrea Год назад

I use the ucan hydrate, but use whatever works for you during your long runs, possibly adjust for heat and/or humidity

@LenkaSaratoga 4 месяца назад

Such incredibly helpful comment 💚👍 thank you so much for sharing your hydration tactics

@topsthepops484 Год назад

Hi, may I know which shoe is Andrea wearing at 00:41 to 00:47 ?

@FlorisGierman Год назад

I know Andrea has raced in some Nike Carbon plated shoes, not sure which ones she is wearing there. Andrea?

@GoodMorningAndrea Год назад

Saucony Kinavaras 2019 model

@emilybacon11 Год назад

Andrea Hudson - I want to get you on my Strava but there's too many andrea hudsons with no facial photo so how do I invite you?

@scoobtoober2975 Год назад

What shoes do you all recommend? She said not the popular brand everyone used to buy.

@ceceppermananingrat1146 Год назад

I start running on MAF about 3 weeks ago, i'm doing it 5 times a week. 85 minute x 4, and then 120 mnute once. Is that oke ? I really excited because the progress, my time decrease 50 sec in just 3 week.

@PaulWashington.. Год назад

50 sec on 10k??

@ceceppermananingrat1146 Год назад

@@PaulWashington.. I run 85 minute and at first I got 10 km , with 8:33 km pace. Then in 4th week suddenly got 11 km with 7:30 pace also 85 minute running.

@alanrobinson2229 Год назад

I started 3 months ago and am 60 next month.I can't see me ever getting close to this times

@FlorisGierman Год назад

All good, progress surely takes time. Andrea has been improving in her running over several years. Also, time is just a number and what feels fast or slow to one athlete is their own experience based on their own abilities, effort levels and goals. Enjoy the process, gradual progress over long periods of time starts adding up! :)

@lorifurr2899 Год назад

Such an encouraging video to watch as a 59 year old. Some great takeaways from here - do all the hard work, consistency, and time will pay off. I’m nowhere near her times - but encouraging to see that your times can come down even in your late 50s/60s

@GoodMorningAndrea Год назад

Best of luck. I remember initially, I couldn't even get close to my Boston qualifying times for about 3 years, but every time, I just told myself, just try again. More than anything I do enjoy the training process, the camaraderie, the solitary runs, the planning and how I feel after a good run

@ScammedByJamesLClark Год назад

Nobody seems to mention the mental side of running. That's just as important, if not more important than the physical side. Watch and study the Ethiopian and Ghanean runners. They're obviously doing something right. They're winning all the medals.

@sustainablelifestyle7714 Год назад

5th covid shot, good greif!

@terraflow__bryanburdo4547 Год назад

Her progression is a little muddled.3:53 to 4:53 to 3:33. At least they always end in 3!

@FlorisGierman Год назад

Yes it is. First marathon at age 40 in 3:53, then 7 years of inactivity (working as a nurse & in school), middle aged skinny fat, next marathon at age 47 in 4:53, improved that gradually down to 3:33. Lots of 3's indeed! haha

@arleenm7367 Год назад

She thinks a 2:02 half marathon and a 3:53 marathon are slow? Maybe for elite runners. Good for her, but very condescending for those of us who run a lot slower.

@brianmartin7150 Год назад

Hi Arleen, we all have our own idea of slow and fast times it’s down to our own ability and Improving on that we are all have different goals ,good luck just enjoy the challenge

@FlorisGierman Год назад

Hi Arleen, I'm a bit surprised to hear that is your takeaway from a conversation like this. Time is just a number and what feels fast or slow to one athlete is their own experience based on their own capabilities, effort levels and goals. This is different for everyone. Andrea is one of the most humble athletes I know, not condescending in any way. Hope your running journey is going well. Happy holidays.

@brianmartin7150 Год назад

@@FlorisGierman hi Floris I would like to know what my slow heart rate should be I’m 66 I’ve lost my way a bit having run a sub 3 at 62 however I’m well down on my times now thanks.

@arleenm7367 Год назад

@@FlorisGierman Happy Holidays to you too🎄🙂 I am 2 years older than Andrea and she is definitely an inspiration for us older runners. I'm sorry if took the discussion the wrong way. Fast and slow are relative for us all.

@FlorisGierman Год назад

@@arleenm7367 all good, it's all relative indeed. Hope you're able to get some nice runs in this Holiday! 🎄🎄🎄

@hollywinchell3412 5 месяцев назад

First half marathon, completely unprepared, soaking wet t-shirt at 2 h???? Must be nice.

@comptonstills Год назад

I've been doing the knees over toes program for 6 months and cannot say anything bad about it, It has helped me to strengthen my legs and give me confidence in running after having knee surgery a few years ago... currently getting back into running after time off and have signed up for a half marathon in April and am utilising low heart rate training to get ready.... is the Continuous Glucose Monitor specifically for Diabetics @FlorisGierman ?