Marathon Pacing & Warm-up Strategy | Strength Running

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  • Опубликовано: 5 ноя 2024

Комментарии • 25

  • @markknee4421
    @markknee4421 Год назад +3

    "This is just the warm up" will be my mantra for the first 5k of my next marathon.
    Much sound, solid advice on this video. Many thanks.

  • @VietBotPDX
    @VietBotPDX Год назад +5

    great reminders for marathon season. If i run my next marathon without bonking somehow, it will be my first. I'll just have to have your voice on my headphones on repeat so I don't do anything ill advised.

    • @JasonFitzgerald
      @JasonFitzgerald Год назад

      Fuel up early and often and don't go out too fast!

  • @user-wd8ig5fe3s
    @user-wd8ig5fe3s 13 дней назад

    So true. 4:30:00 runner here. I always warm up like elite runners. Wasted about a mile before the race start. And hit the Wall around mile 20 all previous marathons. I hope to behave well on my next NYCM in two weeks.

  • @MNP208
    @MNP208 Месяц назад

    As someone who will be running Chicago in over 5 hours, this was a great reminder! I don't feel warmed up until between miles 4 and 6.

  • @Alecmcq
    @Alecmcq Год назад +8

    So timely… I am running the Sydney Marathon (my very first marathon) in 11 days time. Just want to finish with a smile on my face.

    • @cheleradatti
      @cheleradatti Год назад +1

      Good Luck & God Bless 🙏👊🏼

    • @MM-ch2sr
      @MM-ch2sr Год назад +2

      Me too mate. I'm doing my first in Sydney and last month of training I've had knee issues doing a 30 and 32 km runs ..never did beyond 14 km till this year but 50 amateur fights and 3 pro fights as a boxer years earlier has likely helped me

    • @Alecmcq
      @Alecmcq Год назад +2

      @@MM-ch2sr good luck, hope you go well. Take the advice everyone gives… go slow in the first few k’s!

    • @MM-ch2sr
      @MM-ch2sr Год назад +2

      @@Alecmcq slow is all I'm capably of lol
      If I do it in 4 hours I'll be stoked. I do 10km in just under an hour. My two resources is one guy who has done 30 marathons across the globe and the other was a state champ. Both say the half point of the marathon starts at 30km so tips are eat carbs all week , load up on them hard for glycogen stores. A gel or in my case jelly babies every 45 mins as they make me want to poo. And run your own race. Forget times just finish it. Then celebrate what is a big achievement in anyone's terms

    • @azreeazmdn
      @azreeazmdn Год назад +1

      ​@@MM-ch2srlast month i finished my first marathon in 4hrs 49mins. My target was sub 430 but i couldnt keep up wt the pacer around 10km, i started to drop the pace and just ran wt my own pace. It was all going well until I hit the after 30km mark, i got cramps on my quads and calves had to stop a few times to stretch for awhile and then from that point on i just alternating between walk and run until I reached the finish line. It was really a humbling experience. I'm going to run another marathon next year hopefully i can break that sub 430 !

  • @CatherineSui-Miller
    @CatherineSui-Miller 6 месяцев назад

    Your advice is 100% spot on. I followed it to a tee for my first marathon (overseas and a bit of jet lag) without bonking. Keeping a steady pace is the key.

  • @frauhorn
    @frauhorn Год назад

    at Valencia last year the bus from my hotel was not running due to it being on the course itself. I jogged slowly 2.5k to the start. Felt great and I ran a great race sub 2:40
    Rule of thumb for me is the shorter the race, the longer the warm up:
    5k - 7-8k WU
    10k - 5-6k WU
    HM - 4k WU
    M - 2-2.5k WU

  • @jarvryan
    @jarvryan Год назад

    Great advice Jason, thanks. Running my first race marathon in a week and this advice is really timely

  • @ogbaba4239
    @ogbaba4239 Год назад +3

    I'm running my first marathon in a few weeks :D
    My longest run so far is 32.5km and I'll run ~34km (21 miles) on the weekend before winding it down, so I'm confident I'm ready re milage.
    I've been taking the long runs nice and slooow (breathing through my nose the whole way)... so I honestly have absolutely no idea what my goal pace should be hahaa.. I have a pace that I thiiiink I can maintain but if I'm wrong I bonk! I dunno whether to go with that pace or a slightly slower pace and see how I feel, or just breath through my nose most of the way and see how I go :?
    Any tips from anyone would be greatly apreciated :)
    (thanks so much for the content btw, you've helped me fall in love with running and been an incredible resource in training for this marathon)

    • @JasonFitzgerald
      @JasonFitzgerald Год назад

      Good luck!!!

    • @TremendousSax
      @TremendousSax 7 месяцев назад

      How did it go? What pace did you end up doing? Did you bonk?

  • @christopherbrand5360
    @christopherbrand5360 Год назад

    How would you tweak this advice for ultras? Doing Grindstone 100M in a little over two weeks. Trying to figure out how to pace this thing...

  • @elliotendures
    @elliotendures Год назад +5

    How different for a half?

    • @VietBotPDX
      @VietBotPDX Год назад +2

      i believe that halfs are a different ball game. They are closer in distance and strategy to a 10k rather than a full 42k marathon. i feel you can be a little more aggressive in halfs

    • @JasonFitzgerald
      @JasonFitzgerald Год назад +2

      You can be more aggressive but you should still try to run mostly even (but there's more opportunity to go out a little faster).

    • @barefootbeachrunner9498
      @barefootbeachrunner9498 Год назад +1

      ​@VietBotPDX
      Very true
      Ive run more half marathons than I can count with the fastest being around 1:40
      I actually negative split that one by about 2 mins faster in the second 10.5 km
      Ive never been able to do that over a full marathon
      My back 21 km of a full is on average 5 mins slower

  • @thesealiferocks
    @thesealiferocks Год назад +1

    You said don't run negative splits, but your example of pacing an 8:00/mile marathon was a negative split pacing. Stayting around 8:15, and ending at 8:00.

    • @StrengthRunning
      @StrengthRunning  Год назад +1

      I mean, if we're going to talk about ~20sec, then sure.