Choosing the Right Shoes

Marathon Training Program: Choosing the Right Shoes   I’m often asked to recommend the “best” brand of shoes (e.g., Nike, Brooks, New Balance, etc.) for runners I coach. However, there is no one best brand. Rather, there are three selection considerations when purchasing a running shoe to meet one’s biomechanical needs. The first consideration involves…

Cross Training

Marathon Training Program: Cross Training Over the past few years, runners of all abilities have discovered the many benefits of cross-training as a means to enhance their total conditioning and running performance. Yet despite its recent popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon…

Weight Training

Marathon Training Program: Weight Training Incorporating weight training (also referred to as strength training and resistance training) into one’s overall fitness program can provide many benefits to a runner training for events ranging from the sprints to the marathon. In this section, the benefits of total body conditioning through a weight-training program will be highlighted.…

Running Clubs to Join

  NAME PHONE CONTACTS EMAIL ADDRESS Urban Swaras lucywthuo@gmail.com Karura Forest Runners +254(0)720765707 Nairobi Hash House Harriers nhhhscribe@gmail.com Winners Athletics Running Club-Kenya 0722 851458 kibetesq@gmail.com Chepkero Athletic Club info@time-to-run.com Thompson Falls Athletic Club +254718272109 info@mktdchampions.com Mara Runners Club +254-020-210 13 16/  723 109 478 mararunners@gmail.com

Injury Prevention Strategies

Marathon Training Program: How to Avoid Injury As mentioned in other sections of this site, the greatest challenge of the marathon is not finishing the race but making it to the starting line uninjured and rested. Highlighted here are several concepts that when infused into your running program, will greatly reduce your chances of incurring…

Evaluating Your Race Performance

Marathon Training Program: Evaluating Your Race Performance The marathon is an intriguing event because so many factors come into play in determining how well you will do and how much discomfort you might experience. Did you come face to face with the infamous “wall”? In the days and weeks when the marathon is finally behind you, you may…

Mileage Build-Up Schedule

Marathon Training Program: Mileage Build-Up Building a Base Without question, the most important area one should focus upon prior to beginning marathon training is to safely build a mileage base. I believe that one should be running four to five days a week with minimum mileage totals of 25 miles per week before considering training…

Stretching

Marathon Training Program: Stretching I cannot overstate the necessity and benefits of stretching regularly as part of your running routine, let alone your marathon training program. How we stretch, why we stretch, and when we stretch are the keys to making stretching work for you. There are many texts and magazine articles that provide photos and diagrams of stretches that…

Race Countdown Marathon Strategy

Marathon Training Program: Final Race Countdown and Marathon Strategy   Over the past four months, let’s assume that you’ve been a very conscientious runner, having followed all the training principles outlined within State of the Art Marathon Training. With race day finally here, all of your hard training has now been completed. Most runners assume there’s nothing more…