5 Changes to a Better Marathon

Summary

In this video, the speaker shares five key training tweaks to help runners improve their marathon, half marathon, or 10K times. Based on an article by Jason Fitzgerald, the tips cover running tangents, proper carb loading, fueling during the race, pacing strategies (starting slow and finishing fast), and prioritizing long runs during pre-season. The speaker emphasizes the importance of strategic race preparation and shares personal insights on each tweak, inviting viewers to share their own experiences. The video provides practical advice to enhance race performance.

Takeaways

• 🏃 Running tangents is crucial for covering the shortest distance in a race.
• 🍝 Carbohydrate loading before a marathon is essential to maximize energy stores.
• 🚴‍♂️ Fueling during the marathon with gels or blocks helps maintain energy levels.
• 🏁 Starting a marathon slowly and finishing fast can help prevent early fatigue and 'bonking'.
• 📈 Prioritizing long runs in pre-season training can lead to better marathon performance.
• 📉 A depletion phase before carb loading is not necessary, but loading is still important.
• 🍽️ The amount of carbohydrates to consume before a marathon is 8 to 10 grams per kilogram of body weight.
• 🔁 Consistent carbohydrate intake during the marathon is key, with 50-60g every half hour suggested.
• 🌍 The article 'Five Micro Training Tweaks for Your Fastest Marathon Yet' by Jason Fitzgerald is the source of these tips.
• 🎯 For half marathoners, running longer than the race distance in training can improve race times.

Q & A

What is the main focus of the video?

The video focuses on tips to improve marathon, half-marathon, and 10K race performances, although the primary discussion centers around marathon-specific strategies.

What article does the speaker reference in the video?

The speaker references an article from Outside Online's running section titled 'Five Micro Training Tweaks for Your Fastest Marathon Yet' by Jason Fitzgerald.

Why does the speaker consider running tangents an important race strategy?

Running tangents is important because it involves taking the shortest possible route on the race course, which minimizes the distance and helps save time. Not running the tangents could result in running extra distance, which negatively affects race times.

How does carb-loading help with marathon performance?

Carb-loading helps by maximizing the body's glycogen stores, which can only hold about 20 miles' worth of energy. This gives runners the best chance to cover that distance without running out of fuel, allowing them to maintain performance for longer.

How much carbohydrate intake does the video suggest for marathon carb-loading?

The video suggests consuming 8 to 10 grams of carbohydrates per kilogram of body weight over the days leading up to the race, with 80-90% of daily calories coming from carbohydrates.

What fueling strategy does the speaker recommend during the marathon?

The speaker recommends fueling with gels or blocks throughout the race, suggesting 50-60 grams of carbohydrates every half hour, which typically equates to 5-9 gels during the marathon.

Why is it important to start slow and finish fast in a marathon?

Starting slow helps prevent early mechanical stress on the body and conserves glycogen stores. By maintaining a slower pace at the beginning, runners can avoid fatigue and potential muscle damage, allowing for a faster finish.

What is the speaker's opinion on starting races too fast?

The speaker acknowledges that starting too fast is a common mistake, but emphasizes that it leads to faster glycogen depletion and increased risk of muscle damage, which can hinder performance later in the race.

What is the fifth tweak mentioned in the video for marathon improvement?

The fifth tweak is prioritizing preseason long runs. The speaker emphasizes that more frequent long runs, especially in the 18-20 mile range, help build fitness and prepare runners for the demands of the marathon.

What study does the speaker reference regarding long runs, and what are its findings?

The speaker references a study that shows marathon and half-marathon runners who do longer long runs and have higher weekly volume tend to perform better in their races. The study also highlights that half-marathoners who run over 21 km as their long run have faster finish times.