Running Motivation: Tips for Runners at Every Level

Running Motivation: Tips for Runners at Every Level

You can’t buy motivation. Most runners probably wish they could.

We hit walls. Life can seem to get in the way of running–so having a playbook of motivational techniques is important for runners at every level who are fighting the same battle to log miles.

Running motivation can come in different forms when the finish line isn’t in sight–new running shoes, a new training plan, or even joining a running club. But at its purest, motivation is the human desire to do something; unlocking that desire may be even more difficult than the task itself.

Joshua Sommers finds it within himself–the hedge fund VP is also a triathlete who has competed in over 100 races. When asked what motivates him, he keeps it simple.

“The pursuit of excellence and self-improvement.”Joshua Sommers

We aren’t all like Joshua, but we can learn from him. In this piece, we’ll explore what types of motivational tools different runners can use, and how they can impact your training–and your life outside of running.

Motivation for Beginner Runners

As a new runner, it can be daunting to look at the miles ahead and know the only way to get there is with your own two feet. 

A runner looking over the edge of a cliff

Set a Goal

Begin at the end. Setting a goal provides something a runner can work toward. It can be a number of different things: maybe it’s weight loss, or picking a 5k race, or a certain number of miles a week, or even a half marathon. Whatever that goal is, keep it in mind each time you lace up those sneakers for a jog.

This will also help track progress. Write the goal down and place it somewhere you’ll see it every day, keeping markers of the steps taken to achieve it. After a few weeks, look back at the work accomplished and you’ll be able to see it actualized. See yourself achieving those goals and surpassing them.

Get Social While Holding Yourself Accountable

Incorporating a training partner into your new life as a runner has layered benefits. Finding a running partner will provide an immediate desire to run, even if simply knowing that person is counting on you.

Executing on a training program together, with a shared goal, can increase the level of accountability. Joining a running club or finding a running partner removes the element of choice, the ability to reason with yourself and find ways not to run. Excuses are ever-present, and a good running partner won’t take “no” for an answer.

Even though running is an individual pursuit, clubs and teams are everywhere. Besides the motivational aspect, things like networking and safety and developing a sense of community are all extended benefits of making running social.

A female runner jugging up colorful stairs

Make it Routine

A morning run can ripple positively into the rest of your day. Acute aerobic exercise activates the prefrontal and occipital cortices in the brain, increasing “executive control.” This can help improve cognitive ability and can help control emotion.1 Morning runs can have effects that last into the night, like improving sleep quality.2 And it doesn’t stop there; studies suggest running can have overall health and cognitive benefits, especially later in life.3

Besides the mental and physical benefits, there are less social obligations in the morning. You won’t get stuck at work or be tempted by a happy hour at 6am. Even if you’re not a morning person, you can likely train to become one. Pack all your running gear the night before. Set an alarm and place it across the room, forcing you to skip the snooze button.

Developing a morning running routine provides a nice reset of the body’s clock; it can feel like adding hours to the day. Another benefit? A solid training schedule can positively impact your regular schedule.

Ted Bross is a newly-graduated medical student starting his residency. He has participated in almost 30 ultra marathons, and developing a running habit helped him with medical school.

“Part of what helps me get through several of the mental stressors of medical school is pushing my body physically and relieving that stress. It makes me more of a disciplined athlete and is something that has given me a lot in my life.”Ted Bross

Develop a Training Plan

Checking boxes on a training plan can feel really good. It also answers some of the mental questions runners ask themselves before setting out: Where should I go? How long should I run? What pace am I aiming for? Just look at the running program, where it’s all outlined. Remember to develop your training plan in alignment with those goals you’ve set. And try to incorporate one long run per week.

A comprehensive training plan should incorporate all aspects of your routine. Account for extra pre-run warm-ups and post-run stretches. Add in weekly or monthly goals. Budget some days off. Your training plan doesn’t have to be a bible, but should be a document frequently returned to, and one around which other aspects of life can be considered.

“I train on average for about ten sessions a week, for a total of ten hours a week,” Sommers said. “I’m spending all this time on it, so I want to get the most out of my workouts.”

Use the mind to drive the body forward.

Motivation for Experienced Runners

There’s a fine line between getting into a groove and finding yourself in a rut.

Buy Some New Gear

Sometimes you need to pick low-hanging fruit. Purchasing some new running clothes, like a new pair of running shoes or running shorts, can provide motivation to run and test all that new gear. Depending on what you buy, it may also improve your training (like a fitness tracker).

New gear can also serve as a reward; small goals can be treated as important steps to accomplishing larger goals.

There’s also the “gear guilt.” Shiny new toys should be used instead of sitting in the back of a closet. Some may think using money as a type of running motivation is shallow, but there are few drivers in life like cold hard cash.

Introduce Supplements

So much of success when running comes before (and after) feet hit the pavement. Nutrition should be looked at holistically, because supplements can provide a boost during the run and also help with recovery.

“Especially in the longer races, figuring out nutrition is something most people don’t spend enough time on.”Ted Bross

Pre-run supplements include caffeine for energy, calcium for bone health and even creatine to reduce muscle inflammation. Post-run, focus on protein for muscle recovery and fish oil to reduce muscle soreness.

HVMN Ketone, a ketone ester drink, can be used both as a pre-run supplement and a recovery mechanism. By elevating ketone levels in the blood, HVMN Ketone unlocks a fuel source the body produces naturally, one fundamentally different from carbohydrates or fats. Post-workout, taking HVMN Ketone can expedite the resynthesis of glycogen (by 60%) and protein (by 2x), which enable faster recovery.4,5

Cross Train

Varying training can provide easy motivation to try a new sport–one you know can improve your running–and it’ll also keep you active on days you’re not running. It can also supplement during rehabilitation periods from physical injury, and improve overall physical performance.6

Specifically, cross training can improve VO2 Max capacity (the measurement of the maximum amount of oxygen utilized during intense exercise).6 Swimming and cycling are great choices, but things like yoga can also increase flexibility and balance.7

By introducing strength workouts or cross training into your regimen, motivation can be found in presenting new challenges and accomplishing new goals.

A woman jogging on the beach

Switch Up Locations

Don’t become a running rodent. Running on a treadmill can feel like a hamster on a wheel, just like running the same path multiple times a week can feel Groundhog Day-esque. The essence of running harkens back to being outside, and in a more spiritual sense, connecting with the space in which you’re traversing.

It’s easy to feel invigorated by discovering a new place or hitting a new distance, so trail running or cross country running are always good motivators for the simple fact that they place you out of your element. The simple feeling of dirt under the feet and soaking up the essence of the trail provides an immediate lift and motivation.

We’ve also heard from runners that there’s something special about running in the rain (even if it’s the last thing you want to do). It presents a new challenge, and almost a primal sense of motivation; you’re miles away from home, and the only way to return is to run back. Your heart is pounding, you smell the rain, each wet step is experienced in a totally new way–it’s an hour that can feel different than all the other hours in the day.

Motivation for Advanced Runners

Advanced runners can have the most difficult time finding motivation because running is such a part of their life that it becomes an unquestioned obligation. 

Remember (and Embrace) the Pain and Vulnerability 

Stop and ask yourself: Why do I run? If running has become numbly intrinsic, this question can serve as a reinvigorating reminder to look within and remember why you fell in love with running in the first place.

Because running is hard; it hurts; it requires time; it takes mental fortitude. Some might think this is admitting defeat–but reminding yourself that you’re accomplishing something difficult can inspire you to keep going.

In a physical sense, powerful running comes from your core. So, in essence, you’re running from the gut. There’s something vulnerable about exposing yourself in that way, and showcasing the ability to be broken down (and thus built back up).

It can all come to a head at the end of a race. Ted Bross has been there.

“You share some really special moments. You’re pretty raw emotionally, when you get broken down physically there’s less barrier to connect with people.”Ted Bross

Ditch the Tech (This Includes Music)

Technological tools have forever changed running, giving anyone the opportunity to track pace and miles and calories burned. These also changed training by providing actionable targets to hit and measure performance.

Select one day to run untethered by technology. It can serve as a great way to reconnect with the simple joy of running, ditching the gadgets to escape the metrics. Sometimes you have to operate on feel, and it can be motivating to find that energy within yourself instead of hitting a number on your wrist. Some of your best runs aren’t necessarily your fastest.

Many of us train with music, but that can act as a barrier between you and the world in which you’re running. If you’re participating in a race that doesn’t allow music, it’s especially beneficial to train without tunes and run to the beat of your own pace.

A plate of avocados, hardboiled eggs and strawberries.

Improve Your Diet

Seeing results provides motivation to continue working. The results garnered from eating healthy show themselves in training. While carb-loading has been a staple of many runners’ race day routines, growing evidence suggests that a periodized approach to nutrition is optimal, especially for long distance races. For example, a marathon runner might undertake periods of training with a low-carb, high-fat diet, to boost fat burning followed by maximizing carb fueling for a race.

Exercise after an overnight fast can also increase fat oxidation,8 which can help with weight loss and, when the body gets better at burning fat, it can also help increase endurance.

Taking HVMN Ketone can provide some of the benefits of ketosis without the necessary dieting or extreme fasting.

“My diet isn’t as good as I would like it to be,” admitted Sommers. “But that’s more a function of time and other stress factors, like if I’m traveling or if I don’t have time to cook what I want.”

Even the most elite triathletes struggle to incorporate diet into life.

Trying a new diet can have results both in training and recovery, and noticing the difference provides a motivation to continue pushing your personal best with newfound fuel. But that happens on an even smaller level. Incorporate a new fruit or vegetable into your diet.

Haven’t had Brussel sprouts since your grandma served them boiled? Give them another try (and maybe try roasting them) and fold in more vegetables over the course of your training.

Even for those unwilling to make extreme dietary changes, there are incremental benefits to be had by cutting back on refined sugars, avoiding seed oils and getting plenty of omega 3s.

Enjoy the Small Wins

Advanced runners arrive at a point where they can only improve so much. It’s a point of fear for many–that they’ll plateau, and eventually decline.

So the small wins are important to celebrate. Seconds off your mile pace, or increased weight while strength training or even a feeling of energy after a run–individually these are small, but together they can make a big impact. The world’s elite athletes understand the power in recognizing small successes.

Testing of HVMN Ketone illustrated that athletes go ~2% further in a 30 minute time trial.9That can mean the difference between placing on race day and looking up at the podium, a desire shared by the crop of marathoners and cyclists and NFL teams and world champions in boxing and MMA who are all using HVMN Ketone.

Accomplishing small wins while training provides a motivation to keep achieving them, and the confidence they’ll translate to race day.

Motivation is an Endless Cycle

Remember: motivation comes and goes. But recognizing when you’ve lost motivation is almost as important as getting it back.

The struggle challenges all different levels–from beginner to expert runners. On the running journey, goals will be accomplished, routines will become stale, good habits will wane. This is all part of the process.

Finding the ability to motivate yourself won’t just improve your running. It’ll improve your life overall, and some of these strategies should translate to life off the running road.

Go forth. Run. And maybe find a bit of yourself in the process. \

Give your motivation a boost

Adding supplements or specific training techniques can help power the body through those final miles.

Scientific Citations

1. Lin Li, Wei-Wei Men, Yu-Kai Chang, Ming-Xia Fan, Liu Ji, Gao-Xia Wei. Acute Aerobic Exercise Increases Cortical Activity during Working Memory: A Functional MRI Study in Female College Students. 2014; 9(6): e99222. 10.1371/journal.pone.0099222
2. Kimberly Fairbrother, Ben Cartner, Jessica R Alley, Chelsea D Curry, David L Dickinson, David M Morris, and Scott R Collier. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manag. 2014; 10: 691–698. doi: 10.2147/VHRM.S73688
3. Carl W.Cotman, Nicole C.Berchtold. Exercise: a behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences Volume 25, Issue 6, 1 June 2002, Pages 295-301. https://doi.org/10.1016/S0166-2236(02)02143-4
4. Holdsworth, D.A., Cox, P.J., Kirk, T., Stradling, H., Impey, S.G., and Clarke, K. (2017). A Ketone Ester Drink Increases Postexercise Muscle Glycogen Synthesis in Humans. Med Sci Sports Exerc.
Authored by Nate Martins •
October 6, 2018

Why not take a planned break from running?

For most keen runners the idea of taking a planned break from running is hard to swallow. All the fitness they’ve worked hard to develop will go and they’ll be lazy and unfit. Usually injury is the only reason a keen runner would even think about a break from running, but it may not be such a bad idea.

So your coming to the end of the racing season, there’s no goal race on the immediate horizon. You’re either satisfied with the results you’ve produced or not satisfied. So whats next? You can either keep training in the interests of keeping your fitness, ease your training back and try and maintain a fitness level you are happy with. Or just stop for a few weeks and focus on other things in your life. At times you’ll get to this point in your racing year and lack motivation to continue training. Is it time for a break?

Four good reasons to take a break

  1. You have a niggling injury
  2. Your motivation to train has decreased
  3. You race times have stagnated or gone backwards
  4. Running feels difficult

The easiest reason to decide to take a break from running is if you have a niggling injury. If you don’t have a race on the horizon then taking time to take a break can help you rest and recover the body and come back rejuvenated. Long periods of consistent running takes its toll on the body and minor niggling injuries can be easily overcome with a period of rest. There may be nothing to be gained by continuing to train.

If you’ve finished your racing season and your motivation has decreased taking a break is very worthwhile. Again there is nothing to be gained by pushing yourself through training when you aren’t motivated to run. Taking a break can rejuvenate the mind as much as the body. Enjoy other aspects of your life  during the break that may be sacrificed through daily running habits.

If your race times have stagnated or even gone backwards continuing to train through without an immediate goal can also be deflating. If your race times haven’t improved you may need to look at your training schedule and make adjustments for your next goal. Taking a break from running can allow you to reset and assess whats working or not working in your training. It might be a time when you decide you need a coach and reach out to one for help. A few weeks break from running may also spark your motivation to get back into training and right the wrongs of your recent results.

If running feels difficult and each run doesn’t come easy, it could be time for a break from running. Often this happens after long races where you’ve fatigued yourself physically and mentally and haven’t recovered yet. If running feels difficult and there isn’t an immediate goal, theres nothing to gain from pushing through. Slow down and take a break.

When you take a break from running you can go one of two ways. You can retreat completely from running or you can use the time to start to plan your next goal races and plan your next phase of running. You’ll likely need to find an outlet in your life where running has now left. The goal is to enjoy the break so finding something outside running you enjoy or gaining motivation through planning new goals is important.

When you take a break from running you should remember you will lose fitness. But if you’ve gained it once then it will be easier to gain the next time. If you are an experienced runner the fitness will come back relatively quickly. A good rule is for each week you break it will take two weeks to regain the fitness lost. If you are planning your next races during your break from running you should factor this into how far into the future you plan these races.

Taking a planned break from running is a scary thought for some runners. If running gives you joy in your life then the goal should be to run for a lifetime. Taking a break from running in the short term may just help keep you running further, faster and happier in the long term.

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What comes next after a marathon?

You’ve run your marathon and everything went well (or didn’t), your left with that feeling of personal accomplishment but also an empty feeling of what comes next. Almost every runner feels some emotions when the marathon is over and there is no more marathon training to get after.

The feeling can be rather empty, you’ve climbed your own Mt Everest on marathon day only to find that the next day it’s not there and you need to start again. It’s a strange feeling and many runners struggle to cope with the post marathon blues which can easily lead to motivational issues that last for weeks or months.

Recovery from a marathon is important and you should take a few weeks post marathon to ensure  you recover fully. This should include only easy running for at least a few weeks before starting building mileage again. While you are recovering is a good time to look to the future and start thinking and planning about what comes next.

Three tips on planning what comes next.

Another marathon

Depending on whether you achieved your goals in your marathon may impact what you plan for your next race. If you missed your goals for the marathon, especially if you came very close it is easy to stay motivated and start planning for another marathon to claim redemption. These days there are plenty of marathons to choose from so it’s quite easy to find another marathon to run.

Once you’ve decided on which marathon it is reflect on how your preparation went and what you could have improved last time. The aim is to improve from your last race so take the experience you learnt from the previous marathon and take it to the next marathon preparation.

If you achieved your goals in your last marathon, think about what you want to achieve in the next marathon and how you alter your approach to be even better next time.

Pick some shorter races

Sometimes the hard work of preparing for a marathon can lead us drained and getting straight back onto that horse may not be the best idea. Picking some shorter races can be a good idea to keep training towards without the volume of marathon training to overwhelm you.

If you run some 5km, 10km or half marathon races you’ll be able to recover from them much quicker and may be able to string a few races together to keep racing and stay motivated to train. These distance are also great to travel to without a large race taking your focus for the entire weekend. Running shorter races can be great to keep you focussed on running faster and improving your running.

Go Ultra

Maybe now is the time to go ‘Ultra’. With the recent boom in trail ultra marathons its easy to think it’s time to hit the trails and go longer. In most countries now there is an abundance of 50km, 100km or 100 mile events to choose from and whatever distance you choose will give you a much different challenge to a road marathon.

Ultra marathons can take you well outside your comfort zone so if this is what you need post marathon then this could be the goal for you. Running on trails is fun and being far away from the urban lifestyle and out in nature certainly has its appeal.

Taking on a longer distance will require the same commitment to marathon running and these days are just as accessible. Going ultra may just be what you need to get back on track.

Whatever you choose to do post marathon it’s important to enjoy the moment and celebrate a marathon finish. US statistics say 0.5% of the population will run a marathon in their life, it is a big achievement. Remember this before you go and chase your next goal.

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What is your Kipchoge easy pace?

While most of us will never be able run like Eliud Kipchoge, understanding his training may help us become better runners in our own right.

A full month of Eliud Kipchoge’s training in the lead up to the Berlin Marathon was recently published, you can find it here.  Kipchoge follows a very simple structure to his training, he runs seven days a week and doubles on five of these days giving himself two afternoon rests. Each week he runs three distinct workouts being his interval track session, long tempo run and fartlek session. The remainder and the majority of his running is described as easy or moderate running and in these sessions Kipchoge runs well within himself to recover and build an aerobic foundation.

So how fast does the fastest marathoner of all time go on an easy day? Well as it turns out not that fast. Kipchoge often runs a 10km easy run in 40 min or at 4 min/km pace. This is really easy for a guy whose marathon pace is 2:55 min/km.

So what can the average runner learn from Kipchoge’s day pace? Average runners of all abilities and experience levels often run their easy runs too fast. What this does is not assist recovery and they spend too much time fatigued and not absorb training load and improve.

So what is your Kipchoge easy pace?

Relative to his marathon pace Kipchoge’s easy pace is 27% slower than his marathon pace.

Runner                                            Marathon Pace               Easy Pace

Kipchoge                                       2:55 min/km                 4 min/km

2 hour 30 min marathon               3:33 min/km                 4:30 min/km

3 hour marathon                            4:16 min/km                 5:25 min/km

3 hour 30 min marathon               4:59 min/km                 6:19 min/km

4 hour marathon                            5:41 min/km                  7:13 min/km

4 hour 30 marathon                      6:24 min/km                  8:17 min/km

Kipchoge runs his five weekly afternoon easy runs at this pace and four times a week his aerobic runs are at a similar pace but for distances between 17 – 22km. For him this pace is very easy, just as the paces for your goal marathon above will look very easy.

If you are running your easy days too quick you’ll likely not run your harder workouts as effectively as they could be. Slowing down on your easy days will let you absorb training and let it take effect.

Run like Kipchoge and run slower.

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Beach to Brother Marathon 2018 – Race Report

My decision to enter the Beach to Brother marathon came soon after competing in the 2017 race. I was disappointed with my effort in last year’s race and how I raced contributed to some real suffering over the last 10km.

My training for this year’s event was mostly trouble free, in this preparation I slightly increased my mileage from recent marathons and was able to put together a good block of training. I was confident going to the race that I’d be able to put together a good race due to this training. Much of my training had been on the course as the race is held in my home town of Port Macquarie, Australia. I decided to run this race in Gladsoles trail sandals, which I had used in last year’s race and was very happy with running in them on this course.

Beach to Brother marathon is such a unique race and has many variables that mother nature can decide to contribute to its difficulty. Last year it was extreme heat that made the race very difficult, this year the weather report looked favourable for good conditions reporting mild temperatures.

Race morning started with those mild temperatures and fine conditions that were welcomed by all at the start line. My goal this year was to break four hours and my tactic to achieve this was to run patiently throughout and run my own race regardless of where my position in the race was.

I started with this in the forefront of my mind and ran the first kilometre in a small lead group of 5-6 runners. After the short climb up to the top of Flynns Beach I took the lead of the group and rolled through the flat and downhill section onto Flynns Beach. I was a little surprised when only one runner came with me to this point and we had about 100m lead by the time on the sand. The other runner was another local runner and friend of mine Clifford Hoeft. Cliff and I ran the next section to Lighthouse Beach mostly together, on most of the uphill trail sections I pulled away as I envisage Cliff took these relatively conservatively and I did the same on the downhill sections and was easily caught. We reached the Tacking Point Lighthouse together with a good lead over the rest of the field.

The section along Lighthouse beach to Lake Cathie is a long 10km stretch of beach with a detour mid-way down the beach into a nearby trail before going back onto the sand for the remaining 5-6km. I gained a short lead at the lighthouse Beach aid station as I didn’t need to fill my flask. This section was nice running with relatively hard sand despite an incoming tide and a light southerly headwind to run into. Exiting the beach to the trail onto a nice gravel road and both myself and Cliff picked up the pace along here and rolled through this section to the aid station before going back onto the beach, I filled my water flask and was back on the sand just behind.

By the time we had come back to the sand the wind strength had increased and running into this section was more challenging. I decided to focus on my own running, and be patient running into the wind. The incoming tide was starting to make the sand softer and by the coffee rock section before Lake Cathie there were a few sections where I got wet with waves crashing against the rocks or needed to go rock hopping over the coffee rock section. In this section of the race I had put some space between myself and Cliff and I exited the beach at Lake Cathie with a few hundred metre lead.

A short trail section around Lake Cathie and I felt great going back onto the beach for the section to Bonny Hills. By this stage the wind was quite strong and the tide had made an initial coffee rock section of about 500m unpassable without rock hopping over. I had expected this section and was prepared for the coffee rock, running in sandals makes this section slightly more challenging as it is easy to catch a toe or roll an ankle. It was on this section I slightly rolled my right ankle and fell onto my knee, while only a small fall I got up with some pain in my right knee. The rest of this section is beach and into the now strong head wind was tough running, I exited the beach at Bonny Hills still in the lead and feeling good.

From Bonny Hills there is a section of both up and downhill grass and trail over Grants Headland. My knee by this stage was quite sore and all the downhill sections aggravated it more, I was still running quite well albeit in some pain. On the very tight single trail over Grant’s Head I was caught behind some half marathon runners and unable to pass, at this stage Cliff caught me. The trail between Grant Head and North Haven Surf Club was relatively uneventful as we ran together and both ran relatively conservatively. Reaching North Haven with 10km to go I stopped for water briefly before heading off for the last 7.5km before the 2.5km summit to North Brother Mountain. It was at this stage when Cliff accelerated ahead of me on the breakwall and I didn’t have the legs to go with him. I made the decision to run my own race knowing that the finish to this race is as tough as they get.

At this stage of the race the marathon distance was certainly starting to hurt and by the aid station with 5km to go I was feeling okay but my pace had slowed. From here it is mostly uphill until the base of the mountain and I had lost confidence that I was going to compete for the win. Cliff had run off looking very strong and I concentrating on surviving to the mountain and then doing what I can to get up. My goal of a sub 4 hour finish was still looking good.

The last 2.5km of this race has over 500m of elevation up a single trail, mostly stairs leading up the North Brother Mountain. Very soon into this climb I was aware that I didn’t have much if anything left and it was real test of my mental will just to get up the climb. With about 1.5km to go I was passed by another marathon runner. He was climbing the mountain very strongly and there was nothing I could do when he went past other than congratulate him.

Close to the top after taking a left hand turn the trail flattens out and there are a few runable sections mixed with further climbing. I tried to run these sections and hold onto my sub 4 hour goal but when I did both my calves started to cramp. I decided to power hike these sections and do the best I could. By this stage you can see the top of the trees and start to hear the crowd as the top is not far away. I was able to break into a run as I got near the finish and crossed the line in third place in 4:01:19. Just shy of my 4 hour goal but satisfied with a third place.

Big congratulations to Clifford Hoeft for winning this race, he raced a great race and was the strongest runner on the course today. Very happy to see him to be the first winner of this marathon local to our area.

With 24 hours of reflection I am happy with my race. I left everything I had on that course and can honestly say there is nothing more I could have done on the day. If I had my time again I would have raced the same way and gave myself a chance to achieve my goals.

 

The difficulty of this race was again magnified by the conditions, the wind and tide made the beach sections really tough and this contributed to the remainder of the race as it sapped energy from you that was really required for the brutal hill at the end. One of the beauties of this race is the mystery that the weather can create and how the coastal conditions change so much with the conditions. We may be waiting years before this race has conditions that will make it easier, it will be a different challenge every year..

This race is a must do NSW coastal trail race. It is super well organised and such a beautiful coastal course. The views over the coast from some of the spots on course are some of the best in the country, not to forget the amazing scenery on top of North Brother Mountain. It’s a race that gives me everything I love about competing in marathons, a tough challenging course, beautiful scenery and fantastic on course atmosphere.

Personally, I really want a sub four hour finish on this course, I certainly believe I am a good enough runner to achieve this and will undoubtedly be back from another crack at it next year.

 

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Josphat Boit – What it takes to pace Kipchoge

 

While the world was rightly captivated by the amazing world record breaking run of Eliud Kipchoge on Sunday, it was Josphat Boit who had the best seat in the house being by the great Kenyans side for 25km in Berlin.

Josphat Boit is the 34 year old little known Kenyan runner credited with helping Kipchoge create history in Berlin. By running standards Boit is a quality elite middle – long distance runner, he has a marathon personal best of 2:12:52 set in Boston 2012 and a half marathon best of 61:33.

Earlier this year he ran the Kenyan Commonwealth Games trials in the 5000m missing selection by finishing 7th in a credible 13:38. Since then he has gained citizenship to the United States and will now run for the USA. As a Kenyan athlete he is one of hundreds of good runners, as a US athlete he will be an Olympic hopeful.

Boit was chosen by Eliud Kipchoge to assist in pacemaking for the Kenyan’s world record attempt in Berlin, however may not have known what he was about to be part of. As marathon pacing jobs go, not everything always goes to plan. Kipchoge started Berlin with three pacemakers guiding him through the opening 10km in world record pace before losing one, and then another at 15km as Kipchoge sensed the pace had dropped and asked for more.

From 15km, Boit was the only man left by Kipchoge’s side and at this stage slightly behind their halfway target time of 61:00. Kilometres 16 through 21 were the fastest of the first half of the race with Boit rallying to run Kipchoge to halfway in 61:05. In doing so taking 28 seconds off his own half marathon personal best set in the 2014 World Half Marathon championships in Copenhagen.

This clearly took it’s toll on Boit as the next four kilometres were all slower, but only by seconds. Such is the accuracy of Kipchoge’s pacing that every kilometre and every second matter and Kipchoge then increased his speed leaving Boit behind and ran the last 17km alone smashing the world record by 78 seconds.

By Josphat Boit’s standards his 25km was personally a brilliant run, which even more highlights how good Kipchoge was in Berlin. A high quality runner in his own right needed to run a career defining half marathon performance just to keep pace with Kipchoge. I would argue that the moment, and the world record chase drove Boit to be able to give more than he ever has before and the greater cause of running for Kipchoge helped him achieve his own best.

While Josphat Boit will never reach the level of Eliud Kipchoge, he played a large role in this world record. Before the race Kipchoge and his three pacers could be seen huddled together in prayer, preparing as a team for the 42.2km that would await them and Kipchoge’s amazing run into history. For Boit to be able to produce a career best half marathon performance and then hang on for another 4km to support Kipchoge shows the esteem Kipchoge is held and just how much this world record attempt meant to all inside the Kipchoge team.

Marathon running is a highly individual sport, some of the beauty of running is the solitude it allows. Rarely do we get to see or credit a team atmosphere like what happened on Sunday.

Helping Kipchoge achieve marathon immortality required Boit to shine brighter as a runner than he ever has before. The Berlin marathon 2018 certainly brought the best out of Eliud Kipchoge and we will remember this run forever. Josphat Boit certainly played his part and although he will be a footnote in history he will remember this day forever.

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Kipchoge’s World Record – A marathon pacing masterclass

Eliud Kipchoge’s world record marathon performance at the Berlin marathon on Sunday was astonishing. The way in which  he devastated the old world record running 2:01:39 we will talk about for decades to come. Apart from the time the most impressive part of this run is Kipchoge’s pacing.

A feature of Kipchoge’s 11 marathons is his ultra consistent even pacing. The Berlin marathon 2018 is the most perfect example yet from the brilliant Kenyan and achieved despite his pacemakers faltering much earlier than expected. Pacing during a marathon is very important, being able to remain patient and disciplined in order to give your best effort over the last 10km is essential for running your best regardless of your ability. Kipchoge does this better (and faster) than anyone.

Dennis Kimetto’s former world record of 2:02:57 requires an evenly split kilometre pace of 2:55 min/km over 42.2km of the marathon. The Kipchoge team had made no secret that this would be a world record attempt in the lead up to Berlin. Just days before the race it was announced a half way target time of 61:00 or 2:53 min/km would be asked of pacemakers. Kipchoge clearly wanting to bank a 30-60 seconds for the second half and be under world record pace at half way.

Kipchoge’s kilometre splits don’t tell the full story but they do show his intention to break the world record and how brilliant he was throughout the race.

For the purpose of analysis we will break down Kipchoge’s kilometre splits into the three groups.

  1. Splits in the range of 2:52 – 2:55 – These are world record pace splits
  2. < 2:52 – The kilometres faster than world record pace
  3. >2:55 – Kilometres outside world record pace

When we look deeper at these splits it is clear just how amazing this run was. It is also clear that Kipchoge is aiming to be as evenly paced as possible on or slightly under world record pace and he barely drifts his focus throughout. 27/42 kilometres are within the world record range 2:52 – 2:55.

Kipchoge started very quick with a 2:43 min/km opening split, good enough for a sub 1:55 marathon. He and his pacemaker quickly hit their rhythm though after putting the breaks on in 2km with 2:58 they went through the next 7km in the world record range. There was a brief moment at kilometres 10, 13 & 14 which were all 2:57, this coinciding with pacers dropping back after 15km leaving Kipchoge with just one man to pace him. From here the pace got quicker to halfway as they chased the target time of 61:00 missing by just 5 seconds.

When Kipchoge’s pace dropped outside world record pace at 25km after a 2:56 split, Kipchoge’s pacer dropped out leaving him alone for the remaining 17km. Quite remarkably that was the last kilometre outside the world record range. All of the last 17km run alone by Kipchoge are in the world record pace or faster. Kipchoge clearly relished this time alone, just him versus history of the 9km splits he ran under the world record range six of these were after his pacemakers dropped out.

By 40km it was a matter of how much the world record would be broken by and Kipchoge ran his second fastest split with a 2:46 and followed that up to close in 2:50 min/km for the greatest run in history.

Only 6/42km were run slower that the old world record pace. All of these were run with the aid of pacemakers and twice Kipchoge reacted by running quicker with his pacemakers unable to stay with him. Kipchoge effectively broke the marathon world record without the help of pacemakers, his best work was done after they dropped.

There were 9/42km under the world record range. Apart from the lightning quick first kilometre all of these were run when Kipchoge’s pacer was chasing their half way target or Kipchoge was chasing history in the backend of the marathon.

For rivals of Kipchoge it is sobering what the numbers indicate. Kipchoge is able to pace his marathon perfectly and in Berlin 2018 he was better without the aid of pacemakers. Unless Kipchoge himself can improve it, this world record may stand for a long time. One of the greatest moments in sports history.

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Kipchoge blows world record away in Berlin

Kenya’s Eliud Kipchoge has quite literally blown the marathon world record away today in Berlin running an astonishing 2:01:39. In the process taking 1 minute 18 seconds off Dennis Kimetto’s 2014 2:02:57 here in Berlin. Many had tipped Kipchoge as the likely heir apparent to the world record after near misses in recent years both here in Berlin and London. Today he made no mistake and tore the record to shreds.

With a relatively small group of pacemakers leading the way Kipchoge was under world record pace from the outset going through 5km in 14:24 and running a very evenly split race to halfway. Kipchoge went through halfway in 61:06 with just one pacer, Josphat Boit left. Kipchoge and his team had set pacers a halfway target time of 61:00 however would have wanted more than just one left with him at this point. Boit was able to get to 25km before dropping out and leaving Kipchoge with and seemingly insurmountable job of 17km alone for the world record.

Most impressively it was here that Kipchoge seized the moment and increased his pace to go through 30km with a 52 second gap to the world record pace and by this stage the world record was definitely under threat. By 40km it was matter of by how much with a sub 2:02 now seemingly possible.

It was history in the making when Kipchoge ran under the iconic Brandenburg Gate over the final kilometre and broke the tape for the greatest marathon run in history. Kipchoge is now 10 wins from 11 marathons including a world record and an  Olympic gold medal. Even more impressive from this run is that pacemakers couldn’t get him to the desired 30km mark, meaning Kipchoge lowering this time in the future is certainly possible.

Kipchoge ran the smallest of negative splits with a 61:06 1st half and 60:34 second half. Simply amazing pacing considering most of the second half was Kipchoge versus the ticking clock of the world record . Amos Kipruto was almost 5 minutes behind for second on his marathon debut. A feature of all of Kipchoge’s marathons is his almost perfectly even splits, this one is just another example this, but one that will take some catching.

While the running world will be a buzz about the possibility of a sub 2 hour marathon in the future and how the ‘moon’ has just got closer to the earth. It is hard to gauge whether Kipchoge’s opposition will be inspired or demoralised by his display on the streets of Berlin. Certainly in the marathon world today only Kipchoge can have a conversation with the two hour mark.

Kipchoge has today further stamped his name firmly as the greatest marathon runner of all time. Today in Berlin is unlikely to be bettered by anyone else anytime soon. Quite possibly the greatest run of any distance of all time.

Bravo Eliud Kipchoge… Simply astonishing runner today sir.

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Interview with a runner – Russell James

Russell James is a barefoot runner from Killarney, a rural town of 250 letterboxes S E of Warwick, QLD, Australia on the foothills of the great divide just below the main range national park.

When Russell isn’t running he has an Urban farm setup where he supplies organic produce from a roadside stall and

markets. Russell and his partner also run a mobile event food van specialising in Allergen free plant-based foods, you can check out his business at Spudelicious.
Russell has personal bests over the following distances;
Half marathon  1.27.10
10k                     40.03
5k                       20.12
Thanks for spending some time with us Russell.

1. How long have you been running, and how did you start?

I started running as part of getting into triathlon. I was coming off the back of a long illness from a brain parasite that I contracted and I was looking for a sport that would get me fit.
That was back when I was 37 years old which is 24 years ago now. Apart from a time that I had a severely broken and shattered toe joint I have been running ever since then.

2. What running achievement are you most proud of?

I think what would come to mind would be representing Australia for the world championship triathlon event in Canada.
It wasn’t my best run as per times though, as I was the third Australian home in my age group and 33rd way down the list as an international competitor but representing Australia was a real blast.
Another running achievement that I am always proud of is someone coming up to me after the run and commenting how I can run so well in bare feet.

3. What is your biggest tip to becoming a successful runner?

I think as is any secret to successful outcomes is to understand the “why” of what you do.
 For me it was a desire to get well and fit, over the successive years it has changed its value and meaning to fit into more of a lifestyle choice and activities.
So for me, the stage of what I regard as ” successful running”  that I am in, I would sum up with the saying ” I’m not in it for the medal haul I’m in it for the long haul.”
The practical bio-mechanics of being a successful runner that I would put forward is getting your form right and all the running mechanics lined up before you start to stack on the kilometres. I would without any hesitation make the suggestion to a new runner to do barefoot foot strengthening and joint mobility work coupled with core strength work before you start to put trash miles on bad form.

4. What is your favourite training session?

It depends on what cycle of training that I am in.
Though I have not trained seriously for a number of years, it doesn’t mean I am not competitive but for me to train hard, my favourite training session needs other people to push me on 400m repeats around the track preferably grass.
This I find really helps me to sharpen up on the top end speed, yet, at the same time brings together the base work I like to do as strength work which I like as hill ( trail ) running.

5. How do you stay motivated when you don’t want to run?

I think this question brings you back to the “why”  you run.  For me running, mobility, fitness, plant-based nutrition are lifestyle choices which underpin my desire for healthy active ageing.
Running is part of the quest I have taken on, to be using this life I’ve been given to its maximum potential in this physical sheath that has been given to me.
Understanding there are cycles in all things and ebbs and flows within life, how you deal with ” lack of motivation” means at some stages if I’m not motivated to get out the door for a run its no big deal, pick it up the next week, the next day, the next month, whatever ………  I’m in it for the long haul.

6. What are your favourite running shoes?

Tricky question, I have been through many varieties of minimalist running sandal never really finding one that I liked, I tried Merrill as a minimalist shoe but there were a few things about them that didn’t suit me.
At the moment I am using a pair of Altra lone peak trail running shoes but most times I prefer to run barefoot.
Though I am looking for a good 5K running flat that I can use when I need an A race effort.

7. What are your goals for the future?

How far do you want to project into the future for this answer but I have consistently stated that a future goal for my running activity is to hold a world title for the 5K track championships for the 90-year-old age division.
Apart from that, I would like to be able to encourage as many people as I can to spend more time barefoot and to engage in an active lifestyle that is full of functional movement and healthy compassionate nutritional choices.
The best way I know how to do this is lead by example of healthy ageing and to be available to share any useful information I may have learned on the way. My last couple of years of parkrun have been a mixed bag of results as overall times but I have been generally in the top 3 age group finishers most runs I think it’s up to 63 last I looked.
We were doing a 50 in 50 challenge  that was 50 parkruns in 50 weekends  which we posted on our youtube channel  https://www.youtube.com/playlist?list=PLh1yQBA5WcPAeVX4yjy8eL24Kp4HxkKy1 , but in February 2017 my youngest son was killed in a car accident and life took a different turn for us and we moved out here to Killarney where we are now.
We have been supporters and race ambassadors for the Warwick pentath race …. next year I want to have a good crack at the 10k hill ascent so I am putting back on the “serious” training hat.
Thanks ever so much for your time and for detailing your running career. Good luck with your running in the future, achieving your goals in the future. If you’d like to follow Russell’s running journey be sure to follow him on Strava at Russell James and Instagram @wattzupsport. 

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Goals of a successful marathon taper

 

Within every successful marathon program is an effective marathon taper. The taper is used to absorb the hard training you’ve put into your marathon and have you feeling rested but not stale or sluggish on race day. Most marathon programs use a two week taper from the last long run, with the hard training tapering off over this period before the race.

We will break the taper down into three areas;

Training

Over the course of your marathon training you have put in a tremendous amount of hard work. The discipline and commitment to get through the training is what gets a marathoner to the race fit and ready to race a great marathon. In this last two week period you can forget about the hard training and utilise your training to assess your fitness and enjoy the runs.

For a simple way to manage the marathon taper training, take an extra day off. If you normally run five days per week run four. You won’t be running and long run in this week so have another rest day. You can still run your hill and interval workout if you like but keep it shorter and not overly challenging.  If you’ve been running six reps of your hill, run four and likewise on the intervals. The intensity of your training doesn’t need to change but make each session shorter. For your aerobic or easy runs the same should be done, make them 10-15 min shorter and enjoy the run.

A marathon taper that doesn’t change too much from your normal routine will keep you a happier runner over the taper period and motivated up until the race.

Sleep

With a busy life and adding the rigours of marathon training to it runners often don’t get enough or prioritise sleep. One of the great benefits to running less is the advantage of more sleep. It is important that the marathoner takes advantage of the extra sleep available. Whilst the body clock may have you waking early any way do your best to sleep as long as possible and be as fresh as possible when it comes time to run your marathon.

With an extra rest day scheduled this should be viewed as a sleep in opportunity. With every other run shorter than normal there is an opportunity to sleep longer and run slightly later in the morning. The marathon week is a key time to make sure you get enough sleep, go to bed early and sleep.

Imagine if every extra hour of sleep you could get in this two weeks is a minute off your marathon time (not saying it works this way).

Nutrition

Whatever nutrition or dietary strategy you used for your marathon training shouldn’t need to change too much in your taper period. If it has worked for you for the 12-14 weeks of marathon training there shouldn’t be too much reason to alter in these two weeks.

Be mindful of how much less running you’ll be doing and how many calories your won’t be burning off. Cutting your weekly mileage by 30-50% from what it’s been used to may have an effect if you continue to eat the same way. Monitor how you feel, if you start to feel sluggish you may need to adjust your portion sizes. There is certainly no need to over think your nutrition and change your food intake too much though. keep it simple and you’ll be happier and feel good about this upcoming marathon.

Whether you are experienced at tapering or beginning down this journey stay focussed on why you started the marathon journey in the first place. If you’ve come this far and stayed healthy and uninjured than you are almost ready to run a great race on marathon day.

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