General strength and conditioning, often shortened to S&C, is still overlooked by a lot of runners. Yet it is a major performance driver when you want to beat your personal best on the road, from the 10K to training for a marathon (or even a 100K), while also cutting down your injury risk. There are plenty of no-equipment S&C exercises, here are a few you can start with.

Why do general strength and conditioning?

S&C helps you improve running form efficiency and get a better energy return. Your stride becomes more dynamic and more economical. Strength training is even more important over longer distances, especially the marathon, but also from the half marathon and, even more so, on a 100K, to delay muscular fatigue, avoid hitting the marathon wall or at least keep your stride efficient when it counts.

If you have not done enough strength work and enough mileage in training, your legs can start feeling heavy as early as km 15 in a half marathon, km 25 in a marathon, and even before halfway in a 100K. Pace also affects how relaxed your muscles stay. Either way, that is far too early if you want to finish your race strong.

On a 10K, S&C is also a great way to sharpen a dynamic, efficient running technique and build enough power to fight the fatigue that comes with fairly high muscle lactate levels.

These exercises help build a balanced, resilient body by training all the major muscle chains. S&C also plays a key role in injury prevention (IT band issues, runner’s knee, etc.) and in improving your marathon times, whether you’re targeting 3:45 or 4:30 for example.

What does an S&C session look like for running?

You can do an S&C session indoors or outdoors. The exercises will vary depending on the equipment you have. To keep it simple, we are sharing a no-equipment routine.

Warm-up

The ideal approach is a short warm-up, either an easy 15-minute jog beforehand or 5 minutes of jump rope. You’ll quickly notice that jump rope is demanding and warms up your legs and calves fast, plus it spikes your cardio too.

An example S&C session

The first S&C session we suggest is a circuit workout with dynamic exercises, so you also challenge your cardiovascular system.

Here is the breakdown:
– 2 upper-body exercises: push-ups and dips.
– 3 core exercises: bicycle crunches, plank with foot movement and lower-back work.
– 4 leg exercises: jump rope, squats, jumping jacks and lunges.
– 1 full-body exercise: burpees.

Specific Strength and Conditioning

You can also do sessions that are more specific with exercises tailored to your discipline. For road running, movements are usually less deep than in trail running. For example, quarter squats or half squats can be enough, without needing a full squat down very low.

At the end of these sessions, it can be useful to finish with 4 strides, progressive accelerations (not an all-out sprint) of 15 seconds, with 45 seconds of recovery. The goal is to convert the strength work and “transfer” it into your running stride.

Finally, we do not specifically recommend stretching right after the session because the muscles have already been heavily loaded. Save stretching for after an easy run instead.

Core routine: planks, abs and proprioception

Alongside S&C, we are also sharing a 10-minute routine you can add whenever you like, focused on core stability, abs and proprioception, up to 3 times per week. You can do it before or after your run workout.

If you want complete strength training exercises for road running or trail running, with a personalized circuit that’s easy to follow (a “Play” mode like Spotify), you can download the RunMotion Coach app.

With this S&C module, you no longer have to wonder which exercises to do or how long to do them for. Plus, your S&C sessions fit perfectly into your RunMotion Coach running training plan. The Strength and Conditioning module is available to Premium app subscribers.

When should you do S&C for running?

Ideally, S&C starts at the beginning of the season. In general, you work more on strength and strength endurance early in the season, then shift toward more explosive work as your main goal approaches (potentially including plyometrics).

Avoid doing an S&C session on the same day as a hard run workout, or even the day after if you struggled to recover from an intense session or a long marathon-style run. Same thing in the last 7 days before a race, you want maximum freshness, so avoid doing S&C too close to race day.

Progression matters. In S&C sessions, we sometimes suggest variations to increase or decrease difficulty. If you’re unsure, pick the easier option for the first sessions, then build up over time. Listening to how you feel is essential.

Abs, core stability and proprioception can be done all year round, up to 3 times per week.

Good luck with your next running goals, whether it’s a 5K, 10K, half marathon, marathon or even a 100K.

L’article S&C for Runners, Get Faster on 10K, Marathon and Trail est apparu en premier sur RunMotion Running Coach.

Signed up for the Paris Marathon? Every year, 35% of Paris Marathon runners are first-time marathoners. If that’s you, welcome to the marathon family. Or maybe you’re chasing a personal best on one of the most iconic marathons in the world.

Here you’ll find our tips for a successful build-up, plus how to get a personalized Paris Marathon training plan. Whether your goal is simply to become a finisher or to hit a specific time, it all applies.

The Most Popular Marathon in France

The Paris Marathon is France’s biggest running event, with close to 50,000 participants. First held in 1976, it starts on the Champs-Elysées, then winds through Place de la Concorde, Place de la Bastille, the Bois de Vincennes, follows the Seine with the Eiffel Tower in view, and heads into the Bois de Boulogne. It finishes the full 42.195 km with the finish line on Avenue Foch.

Not as fast as Berlin, London, or Tokyo, the Paris Marathon is, like the New York City Marathon, a true tourist magnet.

That said, it’s absolutely possible to run a great time at the Paris Marathon. The course records prove it, 2:05:40 for Kenenisa Bekele (2014) on the men’s side, and 2:20:55 for Purity Rionoripo (2017) for the women.

The Paris Marathon course and elevation profile

Knowing the course helps you fine-tune your race strategy and even simulate key sections in training. That matters if you want to pace your effort efficiently. And why not aim to break the 3-hour, 3:30, 4-hour, or 4:30 barrier.

The main challenge of the Paris Marathon is the hill around kilometer 34. The last 3 kilometers are also a steady false flat uphill through the Bois de Boulogne.

Before we share Paris-specific training advice, here are the fundamentals of marathon training. To maximize your chances on race day, you need a marathon training plan that fits you, whether it’s your first marathon or your tenth.

The principles of a strong marathon training plan

People often say the marathon is a race of patience. Breathing usually isn’t the main issue. Instead, your energy stores drop and your muscles gradually tighten as the miles go by. Managing a marathon well means holding a steady pace, delaying the marathon wall, and limiting muscular and joint fatigue.

That’s why you should prepare specifically with a personalized training plan. It needs to reflect your running background, current fitness, your goal, and your key training paces (vVO2max, threshold, easy endurance, etc.). For a solid marathon build, we recommend running at least 3 times per week.

Run at your key training paces

It’s important to master your key paces. They teach your body to lock into marathon pace and create the right physiological adaptations, both cardio-respiratory efficiency and durability against muscle breakdown (impact on the ground).

Running faster than marathon pace helps raise your anaerobic threshold. Running slower helps your body get comfortable with long-duration efforts and endurance running.

We recommend long runs of 2 hours at an easy endurance pace. Once that feels comfortable, you can potentially build up to 2:30 if you’re feeling good. This should fit into a smart training cycle progression.

For marathon-pace work, you can do sessions with reps like 5 km or 10 km blocks, or workouts such as 2 x 40 minutes at marathon pace.

Marathon training plan, 8 weeks, 10 weeks, or 12 weeks?

Marathon prep is built on consistency. When you see marathon training plans over 8, 10, or 12 weeks, it’s obvious you still need to develop the foundations of endurance and speed all year long. The final specific block focuses on marathon pace and endurance. During the rest of the year, it’s important to vary training and especially to improve your vVO2max and faster paces.

As we often say, you need a plan that accounts for your maximal aerobic speed (vVO2max) and your endurance index. Online training plans are often based only on a percentage of vVO2max. That can create big mismatches if your endurance index isn’t taken into account.

What makes the Paris Marathon unique

As shown by the elevation profile, the hill at kilometer 34 hits right around the moment some runners meet the marathon wall. That’s why it feels even steeper, and why it’s become legendary.

Beyond training, you’ll also want to pay close attention to nutrition during the marathon so you avoid blood sugar spikes and a sudden drop in energy reserves.

On the training side, adding general strength and conditioning and strength training is a real advantage. It helps you stay strong, stable, and resilient in the final part of the race.

One more tip, during your 2-hour or 2:30 long runs, try to find a hill (not too steep) that mimics the famous Boulevard Exelmans climb. Aim to run it in the last 30 minutes of your workout.

Your personalized RunMotion Coach training plan for the Paris Marathon

In the RunMotion Coach app, you’ll find these principles, plus a proven training schedule used by thousands of marathoners.

Pace calculations are accurate thanks to your vVO2max and endurance index, both set up in “My Profile”.

Your training plan adapts to your availability, how you’re feeling, your level, and your goal. You’ll also get strength and conditioning workouts and running technique drills. All you have to do is follow the training.

Whether you’re a first-time marathoner or you’ve already finished a few, we’d love to support you for your Paris Marathon. We can’t wait to see you become a Paris Marathon finisher, or smash your personal best. Happy training.

L’article Paris Marathon Training Plan: Pace Smarter, Run Strong, Finish Fast est apparu en premier sur RunMotion Running Coach.

Since the 2000s, tons of marathons have popped up worldwide. Race organizers keep raising the bar with routes that are more breathtaking and more original every year. Here is our ranking of the most beautiful and most unusual marathons to add to your endurance running bucket list.

The most beautiful marathons

Here is our selection of the most beautiful marathons in the world. Every race has its own magic, and picking just a few was almost as hard as running 26.2 miles Their common point: a 42.195 km course, aka 26.2 miles!

The Paris Marathon

The Paris Marathon is, without a doubt, the most famous marathon in France. It attracts elite and international runners, like Kenenisa Bekele in 2014 (2:05:02). Even if the course is not the fastest in the world, you get to run past iconic landmarks that let you mix marathon performance with a little sightseeing. The Champs-Élysées, Place de la Concorde, and the Seine riverbanks are all on your race-day route

The Lewa Safari Marathon, Kenya

Runners get the rare chance to race a half marathon or full marathon inside the Lewa Wildlife Conservancy. Since its creation in 2000, participants have been able to cross the wild plains of East Africa while spotting lions, elephants, and cheetahs. You could almost say you are running with them, although the cheetah would finish your marathon twice as fast This event has raised more than $7.5 million to support projects in Kenya.

Midnight Sun Marathon, Norway

In Tromsø, up in Scandinavia, the sun never sets from May 18 to July 26. That unique natural phenomenon inspired a very special race, the Midnight Sun Marathon. Every year, more than 1,000 runners from 50 countries get the opportunity to run under the midnight sun and, with a bit of luck, catch a glimpse of the Northern Lights

The start is at 8:30 p.m., in full daylight, and whatever your finish time, you will make it back before night falls

Two Oceans Marathon, South Africa

Created in 1970, it is often considered one of the most beautiful races on the planet. Even though, technically, it is not a true marathon because the total distance is 56 km, more of a challenging ultramarathon. At the southern tip of Africa in Cape Town, runners get incredible views of the Indian Ocean on one side and the Atlantic Ocean on the other. It is a tough course, but the scenery is absolutely worth the effort.

Jungfrau Marathon, Switzerland

The most beautiful races are often the toughest. Yes, you have to earn those views The Jungfrau Marathon in Switzerland combines both. To give you a sense of the difficulty, you start at 560 m above sea level and finish your 42.195 km at 2,000 m. In other words, you need solid marathon training and smart pacing. The reward is huge though, because at that altitude you get a panoramic mountain view that is pure motivation.

Finishers enjoy a spectacular view of the Swiss Alps peaks.

The most unusual marathons

In recent years, organizers have really outdone themselves with original, quirky marathon events. Expect challenge, food, music, and plenty more. Your job is to pick the one that fits you best, then prepare like a pro with the right endurance training plan! PS: our app can also coach you for the most unusual marathons

The Médoc Marathon, France

All about good vibes and French food culture, this marathon is sometimes called the longest in the world, thanks to the generous breaks you can take along the way. Right in the middle of the vineyards, runners face constant temptation to stop at the roughly twenty stations on the course for a little apéro . You will find local specialties from Médoc, like oysters, cheese, and steak. Costumes are even encouraged.

As you have probably guessed, the goal is not to set a PR, it is to have an unforgettable time and test the most food-loving runners among us.

Tenzing-Hillary Everest Marathon, Nepal

The Everest Marathon is one of the most extreme races on Earth. Held in tribute to the first mountaineers to reach the summit of Everest, Tenzing Norgay’s grandson joined the start of the adventure with around a hundred runners in 2003. Athletes are invited three weeks early to acclimatize to altitude. Winners are most often Nepali, so good luck to any Western runner who dares to take it on

The Great Wall of China Marathon

Since 1999, the Great Wall of China has hosted a marathon and a half marathon, giving 2,500 participants the chance to run several kilometers on the Wall itself. With more than 5,164 steps, you can bet this course feels a lot like trail running. Medical staff are stationed at key points to help anyone in trouble. Runners have 8 hours to finish, compared to the usual 6-hour cut-off at many road marathons. The event is famous for welcoming athletes from more than 50 countries, aged from 10 to 85.

It is a spectacular route that blends history with pure running passion.

The Reggae Marathon, Jamaica

A marathon with one clear mission: party vibes. “Come for run, stay for fun”. The slogan says it all. It takes place in Jamaica on the country’s stunning beaches every first Sunday of December. A live percussion band plays, and a line of flaming torches lights up the start area on Negril Beach.

All along the course, reggae groups play, including the greatest hits of Bob Marley, born in Jamaica and a true icon of the genre. After the finish line, marathoners can keep the celebration going while soaking up the island’s Caribbean landscapes.

Las Vegas Marathon, United States

A race that keeps evolving, this “marathon of lights” has been run at night since 2011. That change turned it into the biggest night race in the world, with more than 50,000 bibs each year. It is an original urban course in a larger-than-life city, right in the middle of the desert. Runners cruise down Las Vegas Boulevard past some of the city’s most legendary hotels. Police officers on Harleys manage traffic. It is your chance to shine like a marathon star

In this selection, there is something for every type of runner. Which of these marathons makes you want to sign up the most? Join us on social media and tell us!

L’article 10 Stunning and Unusual Marathons Worldwide, Your Next Bucket-List Race est apparu en premier sur RunMotion Running Coach.

You’re getting ready for a marathon and you want to nail your nutrition in the final week before race day? Looking for recipe ideas for the week before your marathon? You don’t want months of marathon training to be ruined by digestive issues or a weak carb load. So we’ll walk you through it step by step:

• What to eat 10 days before the race
• How to succeed with your carb loading
• The hydration to prioritize
• The ideal meal the day before and on race morning
• A meal plan for the final week before the marathon
• Our anti-digestive-trouble tips

The goal is to hit the start line full of energy, with a calm stomach, and ready to perform at your best.

From Day -10 to Day -3: balanced eating and a gradual gut reset

During this taper period, your training load drops. The aim is to arrive fresh, while topping up your energy stores as much as possible.

Keep your diet balanced and varied

• Starches: al dente pasta, rice, potatoes
• Lean protein: fish, white meat, eggs
• Cooked vegetables, ripe fruit, or fruit compote
• Omega-3 rich oils (canola/rapeseed, flaxseed, walnut)
• Walnuts, almonds (small amounts)

For hydration, drink water regularly, herbal tea, and a little sparkling mineral water like Rozana or Saint-Yorre. Avoid going overboard with coffee and alcohol.

Cut back on fiber: fewer raw veggies, whole grains, and legumes. This gives your gut a break and lowers the risk of digestive issues during the race.

Supercompensation tip: between Day -6 and Day -4, slightly reduce carbs (more vegetables and protein). That can make carb loading even more effective from Day -3. It’s not mandatory, but it’s a nice bonus for maximizing glycogen stores.

Meal and recipe examples from Day -10 to Day -3

• Lunch: basmati rice + fish fillet + steamed zucchini + a drizzle of olive oil
• Dinner: semi-whole wheat pasta + mild homemade tomato sauce + parmesan + applesauce
• Snack: very ripe banana or plain yogurt

You’ll find our full recipe table at the end of the article.

From Day -3 to Day -1: carb loading

At Day -3 before the race, starting Thursday if you run on Sunday, this is when you fill the tank. Focus on low to moderate glycemic index carbs:

• Steamed potatoes
• Sweet potatoes
• Brown basmati or semi-whole grain rice, buckwheat, quinoa
• Ripe bananas, fruit compotes
• A little honey or maple syrup

Keep limiting fiber: no raw veggies, no legumes, no strong spices.

To avoid: puffed cereals, rice cakes, industrial sweets and candy.

If you do a short “sharpening” workout at Day -3, remember to eat carbs right after (your recovery window is about 4 to 6 hours).

Meal and recipe ideas from Day -3 to Day -1

• Lunch: roasted sweet potatoes + chicken breast + steamed carrots
• Dinner: semi-whole grain rice + omelet + zucchini soup
• Snack: pear compote + spoonful of honey

The day before the race: simple and effective

No stress. You keep doing what you did the days before. And most importantly, you don’t stuff yourself. You don’t need multiple servings. One plate is enough because that plate already includes a bigger portion of carbs (and fewer vegetables).

• Complex carbohydrates
• Easy-to-digest cooked vegetables
• Not too much fiber, no spicy foods
• No new foods on the menu

Example of an ideal dinner: basmati rice + ham (or chicken fillet) + carrot soup + applesauce.

Avoid heavy meals, overeating, and too much fat.

Race morning: keep energy high without upsetting your stomach

Your breakfast should be eaten 3 hours before the start (for example 6:00 a.m. if the race starts at 9:00 a.m.).
Some runners prefer something lighter 2 hours 30 minutes before, that works if you’re used to it and keep the breakfast light.

Effective breakfast ideas

• Tea, herbal tea, or a mild coffee
• White bread, sports cake, or homemade pancakes
• Jam, honey, or maple syrup
• Ripe banana or fruit compote
• A little ham or tuna (if you’re used to it)

To avoid

• Fruit juice (it’s acidic)
• Raw fruit (harder to digest)
• Dairy products (can be hard to digest for some)
• Whole grain bread
• Dried fruit and nuts

Drink a little every 30 minutes (max 0.3 to 0.5 L per hour). Don’t overload on water, it won’t help and it will just send you to the bathroom. If you want, take a fruit compote 15 minutes before the start to top up carbs, 2 to 3 sips are enough.

Find our recipes for the week before a marathon

Here’s a list of simple recipes from Day -7 to race day.

Day	Breakfast	Lunch	Dinner
Day -7	Homemade pancakes (100 g white flour + 1 egg + 150 ml plant-based milk + 1/2 tsp baking powder) + applesauce + tea/herbal tea	Basmati rice + grilled salmon + steamed zucchini + canola oil + ripe banana	Al dente pasta + mild homemade tomato sauce + cooked green beans + pear compote
Day -6	2 slices white sandwich bread + salted butter + jam + banana compote + mild coffee	Steamed potatoes + roasted chicken fillet + steamed carrots + flaxseed oil + applesauce	Al dente pasta + grilled turkey fillet + butternut squash mash + apple-cinnamon compote
Day -5	Semolina cake (fine semolina + plant-based milk + light vanilla sugar) + ripe banana + light tea	Semi-whole grain rice + plain omelet (2 eggs) + steamed zucchini + walnut oil + pear compote	Slow-cooked ratatouille (eggplant, zucchini, peppers) + mango compote
Day -4	2 slices toasted white bread + honey + pear compote + herbal tea	Steamed sweet potatoes + cod + well-cooked broccoli + ripe banana	Fine semolina couscous + grilled chicken + steamed zucchini + applesauce
Day -3 (start carb loading)	Toasted white bread + honey + applesauce + light tea	Steamed sweet potatoes + grilled chicken + cooked carrots + spoonful of maple syrup	Rice + plain omelet + blended zucchini soup + banana compote
Day -2	Semolina cake + ripe banana + herbal tea	Quinoa + turkey fillet + steamed zucchini or carrot soup + spoonful of honey	White pasta + olive oil + parmesan + applesauce
Day -1 (day before race)	White bread + honey + compote + mild coffee/herbal tea	Basmati rice + grilled chicken + steamed zucchini + ripe banana	Basmati rice + ham + carrot soup + pear compote
Race day (morning, 2h30 to 3h before)	Toasted white bread (2 slices) + honey/jam + apple or banana compote + mild coffee/herbal tea Savory option: 5 to 6 spoonfuls of white rice + ham	N/A

Golden rules:

• No new foods in the final week, stick with meals and ingredients you’ve already tested in training.
• Reduce fiber gradually (less raw veggies, no legumes, cooked vegetables only or soups).
• No spicy dishes in the last 3 days.
• No alcohol (you’ll have time for a beer after!)

If you follow these steps, you’ll reach the start line full of energy with a calm stomach. Your body will have the glycogen stores it needs to chase your time goal, or simply enjoy your marathon and run strong all the way to the finish.

Have a great race!

L’article Marathon Nutrition Week: Carb Loading Plan, Hydration Tips and Easy Recipes est apparu en premier sur RunMotion Running Coach.

The London Marathon is a truly legendary marathon. It is one of only two World Marathon Majors held in Europe, alongside the Berlin Marathon. Why runners love the London Marathon: a flat, fast course that is perfect for performance, plus an ultra-scenic route through the city. As you tick off iconic London landmarks like Tower Bridge, Big Ben and Buckingham Palace, you will also soak up a uniquely British atmosphere and the UK’s huge passion for sport and running.

The London Marathon course

The London Marathon course starts in Greenwich, famous for the Prime Meridian and its world-renowned clock. Multiple starting waves help spread runners out and keep the early miles smoother. Among the first major sights, marathoners pass the legendary Cutty Sark around km 10 (mile 6), then cross the River Thames on Tower Bridge around km 20 (mile 12). After that, you head into the famous Canary Wharf district around km 30.

You will need to avoid the marathon wall near the Tower of London, home to the Crown Jewels. Then you follow the Thames for several kilometres all the way to Westminster. The finish of the 42.195 km (or 26.2 miles) is in front of Buckingham Palace, in St James’s Park, with an absolutely electric finish-line atmosphere.

Overall, the London Marathon profile is flat, which attracts plenty of runners chasing a personal best. The depth at the front of the race, and especially under 3 hours, is even stronger than at the Marathon de ParisParis Marathon, for example.

How to enter the London Marathon

To enter the London Marathon, you usually need to go through the ballot (lottery), almost a year before race day. It often opens in May for the following April. In many ways, getting a bib can feel even tougher than the lottery for the New York City Marathon. For non-UK runners, the odds of getting picked are roughly 1 in 10.

If you are selected, you will pay for your entry during the final registration step. The London Marathon entry fee in 2022 was £125.

If you are not successful in the ballot, you still have other options. For example, you can go through a specialised marathon tour operator.

You can also run for charity. Charity entries are a real institution in Great Britain. You run for a cause and ask friends and family to donate to your fundraising page. The list of eligible charities is available on the official London Marathon website, including organisations focused on cancer, Alzheimer’s, Parkinson’s and more.

London Marathon qualifying times

You can also register with a qualifying time based on your age group. 6,000 bibs are reserved for these runners, on a “first come, first served” basis. That means you need to be online the moment registration opens if you qualify.

A race made for serious and not-so-serious Guinness World Records

The London Marathon course record is held by Kenya’s Eliud Kipchoge in 2:02:37. He has won the race four times (2015, 2016, 2018, 2019). On the women’s side, the London Marathon record belongs to Britain’s Paula Radcliffe in 2:15:25.

Beyond runners chasing an “absolute” time, a huge number of Guinness World Records attempts take place every year at London.

In 2021, there were Guinness World Records set in pyjamas (2:51), dressed as an alien (3:23), wearing ski boots (5:30), and more.

Training plan for the London Marathon

Got a spot for the London Marathon and want to nail it? Whatever your level, a personalised marathon training plan is a major advantage, whether your goal is a new PR or simply becoming a London Marathon finisher.

You will want to have your race paces dialled in, because it is easy to lose your rhythm in a big pack. Also, the mile markers can feel a bit unsettling if you are used to kilometres. At London, you get mile markers throughout the course, and kilometre markers every 5 km.

If you want a personalised marathon training plan, you can download the RunMotion Coach app and follow an adaptive plan that evolves with your fitness, your workouts and your goals.

And honestly, we would love to support you for this marathon. RunMotion Coach has a presence in London to introduce our app, built in France in the Alps If you want RunMotion Coach in English, simply switch your phone language to English.

Photo credit: Official London Marathon website

L’article London Marathon Guide: Course, Entry, Qualifying Times, Training est apparu en premier sur RunMotion Running Coach.

The Berlin Marathon is famous for being the fastest marathon in the world. Proof? The last 7 marathon world records were set in Berlin. The recipe is simple, a super flat course, plenty of shelter from the wind, and a truly elite field. At the same time, the Berlin Marathon is open to runners of every level and it is part of the Six Marathon Majors.

The Berlin Marathon course

The Berlin Marathon route starts in the Großer Tiergarten park and finishes just a short distance away. Created in 1974, it originally ran through the streets of West Berlin with fewer than 300 participants. On September 30, 1990, three days before Germany reunified, twenty-five thousand runners passed through the Brandenburg Gate.

On this Berlin course, runners know they are basically home when they go through the Brandenburg Gate. And for good reason, this iconic landmark is less than 1 km from the finish line.

The course is known for being extremely fast. The elevation gain is among the lowest on the marathon circuit. There is only a gentle uphill false flat around km 25, before the route rolls back down.

How to enter the Berlin Marathon

To enter the Berlin Marathon, you usually need to go through the lottery. It often takes place in January. If you get selected, the entry fee of €150 will then be charged.

If luck is not on your side in the draw, you still have other options. The easiest is to book through an official tour operator approved by the race organization. We recommend the agence de voyage Contrastes RunningContrastes Running travel agency, a France-based company with nearly 40 years of experience in marathon travel packages.

It is also possible, like for the Marathon de LondresLondon Marathon, to run for a charity by adding around €1,000 to your entry. If you or your friends raise that minimum amount, you can secure a guaranteed bib.

Berlin Marathon qualifying times

Marathoners with a fast enough personal best can skip the lottery by meeting a qualifying standard. But be warned, Berlin’s qualifying times are among the most demanding on the circuit:

Men:
Up to 44 years old: under 2:45
Ages 45 to 59: under 2:55
60+: under 3:25

Women:
Up to 44 years old: under 3:00
Ages 45 to 59: under 3:20
60+: under 4:10

A flat course to set a marathon personal best

Feeling fired up by the legends who have flown down Berlin’s asphalt? Since 2007, Haile Gebrselassie, Patrick Makau, Wilson Kipsang, Dennis Kimetto, and Eliud Kipchoge have all lowered the world record on this course. Eliud Kipchoge holds the current world record at 2:01:39.

To see how he trains in the build-up to a marathon, check out Eliud Kipchoge’s training plan ahead of the Berlin Marathon.
On the women’s side, the Berlin Marathon record belongs to Kenya’s Gladys Cherono in 2:18:11.

Training plan for the Berlin Marathon

Are you signed up for the Berlin Marathon to break your personal record or to tick off one of the Six Marathon Majors? For this September marathon, the toughest part is often training in the middle of summer during July and August, especially when temperatures soar.

That is why having a personalized marathon training plan matters if you want to train smart, with enough long runs, marathon pace work, and interval sessions to boost your endurance performance and speed.

That is exactly what RunMotion Coach offers with an adaptive training plan. You can download the RunMotion Coach app and prepare like more than 500 runners did for the 2022 Paris Marathon.

After that, you can test yourself on other marathons in Germany, like the Frankfurt Marathon, also very fast, Munich, Düsseldorf, and more. The atmosphere at German marathons is said to be seriously addictive.

Photo credits: Official Berlin Marathon website

L’article Berlin Marathon: The Fastest Course to Smash Your PR est apparu en premier sur RunMotion Running Coach.

April 26, 2026 will go down as a landmark date in marathon history. In London, Kenyan runner Sabastian Sawe delivered a monumental performance, covering 42.195 km in 1:59:30. A time that officially smashes the mythical two-hour barrier.

A London Marathon performance for the ages

The 2026 London Marathon served up a truly historic race. By crossing the finish line in 1:59:30, Sabastian Sawe did not just win. He became the first man ever to run an official sub-2-hour marathon.

For years, that barrier has captivated runners, coaches, and track and field fans. Many believed it would eventually fall, but few imagined it happening on a stage as iconic and competitive as London.

Before London, Kipchoge’s defining attempt

Before this official breakthrough, one man had already brushed up against the impossible. In 2019, Kenyan legend Eliud Kipchoge ran 1:59 for the marathon during a specially organized project built entirely around that goal.

That performance, achieved in highly optimized conditions, was not ratified as a world record. Still, it shook the sport and proved that breaking two hours was physiologically possible.

Sabastian Sawe’s time in London now gives official status to what used to feel like a dream.

Sabastian Sawe, the first man under two hours in an official marathon

With this world record, Sabastian Sawe steps into a different realm. The Kenyan delivered a perfectly controlled race, holding a jaw-dropping pace from the opening kilometers all the way to the finish.

His 1:59:30 marks a clear turning point in marathon history. Until now, going sub-2 in official racing conditions felt almost unreal. In London, Sawe proved the limit could be broken.

A world record that goes beyond sport

This marathon world record is about more than a number on the clock. It reflects how elite endurance performance has evolved, combining scientific training, race execution, nutrition, recovery, and ever-advancing running technology.

Modern marathon running is a discipline where every detail matters. Strategy, fueling, shoes, pacing, and mental freshness can decide the outcome by seconds. In London, everything seemed to line up perfectly.

Why 1:59:30 is truly historic

Running 1:59:30 for the marathon means sustaining an extraordinary pace for more than 42 kilometers. It is hard to grasp for the general public, and an enormous benchmark for running coaches and endurance specialists alike.

This record opens a new era. As often happens in sport, when a barrier falls, it reshapes how athletes view what is possible. A sub-2-hour marathon is no longer a fantasy. It is now an official reality.

Other standout results from the 2026 London Marathon

Behind the historic achievement of Sabastian Sawe, the race also showcased an exceptionally deep field. Several athletes delivered performances close to world-record level, proof that the marathon is entering a new dimension.

Ethiopia’s Yomif Kejelcha finished second in 1:59:41, also under the symbolic two-hour mark, while Uganda’s Jacob Kiplimo rounded out the podium in 2:00:28. An impressive density of fast times that confirms the sport’s rapid evolution.

The marathon enters a new era

After this world record in London, the question is already out there. How far can the best marathoners take it? Sabastian Sawe’s time may stand as the reference for a long time, but it could also spark a new wave of athletes aiming even higher.

The 2026 London Marathon will be remembered as the day the two-hour wall finally fell. In track and field history, some records do not just change the numbers. They change what people believe.

By winning the London Marathon in 1:59:30, Sabastian Sawe delivered one of the greatest achievements in the history of distance running. This marathon world record is a defining moment for the sport and a powerful reminder that human limits in endurance training and performance keep moving.

L’article London Marathon 2026: Sabastian Sawe Breaks the 2-Hour Barrier in 1:59:30 est apparu en premier sur RunMotion Running Coach.

Running the Boston Marathon is a true milestone for thousands of runners. This iconic American race is a pioneer: it’s been held since 1897—long before the famous New York City Marathon, which first took place in 1970. Boston is one of the 6 World Marathon Majors alongside Tokyo, London, Berlin, Chicago, and New York. Every year, around 30,000 marathoners and 500,000 spectators come together for this incredible celebration of endurance running.

The Boston Marathon, the oldest annually held marathon

The marathon was introduced in 1896 at the first modern Olympic Games in Athens, created to reenact the legend of Pheidippides. John Graham, manager of the U.S. marathon team at those Games, decided to organize a marathon in Boston the following year.

Back then, the race started in Ashland, on the outskirts of Boston, and finished in downtown Boston. At the time, the Boston Marathon was 39.4 kilometers long.

From 1924 onward, the start moved to the town of Hopkinton to match the official marathon distance (42.195 km), set by the international federation in 1921. Since the beginning, the Boston Marathon has always been held on Patriot’s Day—so it’s always the third Monday in April.

The Boston Marathon course is demanding

From the suburbs to downtown Boston

The Boston Marathon is a point-to-point race. The start and finish lines are nearly 40 kilometers apart. Even though the course trends downhill overall, the total elevation gain is 165 m and the total elevation loss is 280 m—making the course profile far from “easy.”

The toughest stretch is almost certainly the series of four climbs in Newton between kilometers 26 and 33. And the final one, Heartbreak Hill, definitely lives up to its name!

A course that can’t be certified for a world record

In 2011, Kenyan runner Geoffrey Mutai ran a blistering 2:03:02—faster than the official marathon world record at the time. But it wasn’t ratified as a world record. For a record to be valid, the elevation drop between start and finish must be less than 42 m. Those two points also can’t be more than 21 km apart—rules designed to account for factors like a strong tailwind, which played a role that year.

That said, if you run a personal best, it will still count as your official PR through the French Athletics Federation (FFA) or other national athletics federations.

How to enter the Boston Marathon: a highly coveted bib

In 1970, the club that organizes the race, the Boston Athletic Association, introduced qualifying standards. Unlike most marathons where anyone can register, you need to hit a qualifying time to be eligible: under 3:05 for men under 35, and under 3:35 for women under 35, to be allowed to sign up for the Boston Marathon.

Boston’s qualifying time gets more generous with age, of course. But even running the exact standard isn’t always enough depending on how many people apply. In 2018, runners had to be about three minutes faster than the stated time to secure a spot.

“Running Boston,” as locals say, is a real achievement for thousands of runners.

If you truly want in, there are also charity entries, where you can earn a bib by raising $1,500 for a nonprofit.

Memorable Boston Marathon editions

Kathrine Switzer, one of the pioneers who ran in 1967

Women weren’t officially allowed to run the Boston Marathon until 1972, after the U.S. federation decided the year before to authorize women in long-distance races. At the time, many still claimed women were physiologically incapable of covering such distances.

The fight led by women like Kathrine Switzer undoubtedly helped women earn the right to race. In 1967, the American registered using a men’s bib under the name “K. V. Switzer.” During the marathon, the race director tried to rip off Switzer’s bib and stop her from continuing.

The incident caused a national scandal. Kathrine Switzer finished in 4:20, an hour after another American, Bobbi Gibb, who ran without a bib. Bobbi Gibb had already run in 1966 and was later retroactively recognized as the women’s winner of the 1966, 1967, and 1968 editions.

Even so, Kathrine Switzer remains the symbol of women’s fight to be allowed to run marathons—and she inspired thousands of runners around the world.

“Boston Strong” after the 2013 bombing

On April 15, 2013, two homemade bombs exploded just meters from the Boston Marathon finish line as thousands of marathoners were still crossing. The attack killed 3 people and injured 264. One of the terrorists was killed during a chase two days later. The other was captured after a five-day manhunt that held America in suspense.

Boston’s residents showed incredible resilience and united around a new motto: Boston Strong. “They failed because Bostonians refused to be intimidated,” said U.S. President Barack Obama. The films Patriot’s Day (released in 2016) and Stronger (released in 2017) recount the events.

The brutal weather at the 2018 Boston Marathon

On April 16, 2018, brutal conditions—pouring rain and violent wind—completely reshaped the race. A huge number of runners had to drop out because of the cold, with some suffering hypothermia.

Japan’s Yuki Kawauchi won the 2018 Boston Marathon in 2:18:59. A non-professional athlete, he’s famous for racing around ten marathons a year—often in outstanding times. He’s the runner with the most sub-2:15 finishes (over 60) and is closing in on 100 marathons under 2:20.

That day changed his life. Legend has it he handed in his resignation the next day to devote himself fully to running.

That urge to run the Boston Marathon

As for me, watching the Boston Marathon in 2017—when I was an athlete with the Boston Athletic Association—made me want to take on the marathon distance. I was working at MIT in Boston on predicting running performance.

At that time, I was racing shorter distances, especially the 1500 m. I became the sixth athlete in the club’s history to run under 4 minutes for the mile (1609 m). But it was at the Boston Marathon that I knew I’d one day jump into the marathon adventure!

And you—do you dream of running the Boston Marathon one day? If you’re looking to prepare for this once-in-a-lifetime event or to qualify for Boston, the RunMotion Coach Running app is there for you! It will build your personalized, progressive marathon training plan. Perfect for showing up ready to have an unforgettable race day experience.

L’article Boston Marathon Guide: Course, Qualifying Times & Iconic History est apparu en premier sur RunMotion Running Coach.

Participating in a marathon is a remarkable personal challenge, and running your first marathon is even more so. This race puts you in the exclusive circle of the 0.17% of the population who have completed a marathon! But don’t worry, you won’t be alone at the starting line facing this challenge for the first time, as about 40% of participants in any marathon are first-time marathoners. Discover our tips to calmly approach training for your first marathon.

At what age should you run your first marathon?

To answer this frequently asked question, there is no ideal age for running your first marathon! Although it is generally recommended to be at least 18 years old, your health and running background are what matter. Young adults can benefit from their energy and quick recovery, while older adults can rely on their endurance and experience.

When to run your first marathon?

The best time to run your first marathon depends on your current fitness level and, most importantly, your goals. Take the time to prepare well, generally between 4 and 6 months (16 to 24 weeks), and choose a period of the year with pleasant weather conditions, such as spring or fall, to enjoy your race more.

What is a good time for a first marathon?

There is no good or bad time for running your first 42.195 km; the duration varies depending on individuals and their profiles. A reasonable goal for a first-time marathoner is around 4:30 a first-time marathoner is around 4:30 a first-time marathoner is around 4:30 a first-time marathoner is around 4:30 a first-time marathoner is around 4:30, which is approximately the average marathon completion time, and it can vary up to 4 hours. But the main thing is to finish the race in good condition and enjoy the moment. Stay positive and remember that you can always improve!

How to prepare for your first marathon?

Preparation is the key to success for your first marathon. Know that once you’re at the starting line, you’ve already done 90% of the work. Here are the essential steps to take before race day.

Choose a good training plan suited to your goals

Preparing for your first marathon will take several months, so it’s important that your training program fits your goals, level, and schedule.

RunMotion offers personalized training plans based on all these parameters to help you stay on track with your preparation. We don’t offer static PDF training plans or rigid programs because marathon preparation requires adjustments based on progress and your runner profile. Your program will include interval sessions, long runs, marathon pace runs, and more!

Basics of hydration and nutrition

The concept of marathon fueling might be new to you, but it will be essential to your race strategy. Hydrate regularly and make sure to integrate carbohydrate intake according to your needs, which will help maximize performance and delay the onset of the dreaded marathon wall.

What equipment to wear for your first marathon?

For shoes, choose a model suited to your foot and stride, ensuring comfort on race day. You can wear a hydration belt, practical and discreet, or even a hydration vest. This accessory, known especially in trail running, is very useful in marathons to store energy gels, bars, and water flasks, allowing you to manage hydration independently from aid stations.

Integrate strength training and mental preparation

To succeed in a marathon, it’s recommended to include strength training exercises in your program. S&C (Strength and Conditioning) helps prevent injuries by strengthening muscles, tendons, and ligaments, enhancing strength and stability. These exercises are especially important for first-time marathoners who need to gradually adapt to the intensity and duration of training. The RunMotion Coach app includes a module for creating your strength training program in direct conjunction with your running plan.

Mental preparation also plays a crucial role in your performance. Even though your physical preparation is essential, running 42.195 km (26.2 miles) for the first time can feel very long and overwhelming. You’ll need to mentally fight to stay positive and motivated, but promise yourself that you will make it!

Finishing your first marathon

Finishing your first marathon is an incredible accomplishment, but it’s important to listen to your body. Follow your training plan and don’t hesitate to reduce the training load if needed to avoid injury risks. Preparing for your first marathon can be a long process, but remember to enjoy the experience and celebrate every mile you complete, bringing you closer to the finish line.

How to set a time goal for your first marathon?

For your first marathon, your primary goal should be to finish the race and run those 26.2 miles, focusing on the joy of running rather than your speed. However, if you have ambitions, don’t hesitate to set a time goal. You can use our time estimation tool for this. Enter your last two race times (whether in a competition, your half-marathon time, or during a training run), and we’ll tell you the time you should aim for. You’ll then have a target time to enter into the RunMotion Coach app, which will provide a tailored training plan based on your goals, the number of sessions per week, and the race date.

Which marathon to choose for your first?

Running your first marathon but unsure which one to choose? Opt for a flat course (with low elevation gain) and a time of year with mild weather, which will make the experience more pleasant and less challenging.

In the U.S., the Chicago Marathon is ideal: flat and scenic, it allows you to run through iconic city landmarks, and the atmosphere is very motivating! The Rock ‘n’ Roll Las Vegas Marathon, with its night course, is another great option for a first marathon. And if you’re looking for a fun atmosphere, try the Disney World Marathon with its entertaining and festive aid stations. Choose what excites you most for this first adventure!

L’article Running your first marathon : Our tips est apparu en premier sur RunMotion Running Coach.

Are you running a marathon in 4h30 soon and looking for a training program? You’re in the right place! Discover our best tips in this guide to run your marathon in 4h30!

Running a marathon in 4:30: The essentials

Our best tips for preparing to run your marathon in 4:30

Nutrition and hydration strategy

Nutrition is key for marathon preparation. Before training, eat carbs for energy. During the effort, stay hydrated and consume energy gels or bars every 30 to 45 minutes. Start eating foods like bananas or bars from mile 3 and use energy gels from mile 18. After training, promote recovery with a snack rich in proteins and carbs, like a protein smoothie or Greek yogurt with fruits.

Equipment and gear

Choosing the right gear is crucial. Wear shoes suited to your foot, recommended by experts (in a specialized running store), and well broken in before the marathon. Use technical clothing to manage sweat and avoid chafing, avoiding cotton. You can wear a belt for your nutrition, and if you feel more comfortable carrying water, you can use a hydration pack. Wearing a GPS watch is ideal for tracking your pace and distance.

Physical preparation for a marathon

For optimal preparation, do strength training exercises (squats, lunges, planks) to strengthen your legs, core, and arms. Mentally prepare with visualization and breathing techniques, and set intermediate goals like half marathons or 10Ks to stay motivated. These two preparation techniques are available on the RunMotion Coach app to put you in the best conditions for race day!

Marathon training in 4:30: Typical training week

We are often asked for examples of marathon training plans, with 2, 3, or 4 sessions per week, over 6, 8, or 12 weeks, so here are some examples of training plans to prepare for your marathon in 4:30. However, we recommend downloading RunMotion to benefit from a personalized training plan tailored to your needs, level, and goal.

4h30 marathon training plan: 3 sessions in 12 weeks

4h30 marathon preparation: 4 sessions in 8 weeks

Your 4h30 marathon training plan with the RunMotion Coach app

Preparing for a marathon in 4:30 is a significant challenge, whether it’s your first marathon or not. It requires patience and determination, but it’s worth it once you achieve your goal!

Instead of following a static PDF training plan, we recommend using the RunMotion app! It allows you to have a marathon training plan personalized based on your availability and level. Take advantage of expert advice and discover specific modules (including strength training) for complete marathon preparation!

We wish you a good marathon preparation in 4:30 and hope to see you soon for a 4:15 marathon preparation

These articles might also interest you:

• Specifics of preparing for a 4-hour marathon
• Goal marathon in 3:45: Our advice
• Marathon training plan in 3:30
• Marathon in 3:15: Tips and advice
• Sub-3-hour marathon preparation

L’article Marathon training plan for 4h30 est apparu en premier sur RunMotion Running Coach.

Running a marathon is already an incredible achievement for many people, even regular runners. The question of timing often comes up: what is a good marathon time?

For many runners, just finishing a marathon is an accomplishment in itself. Every marathoner has a personal reason for embarking on this adventure. Often, it is a challenge: for a birthday, to prove something to oneself, for self-improvement, sometimes after a significant event in their life. However, for some, the goal goes beyond just finishing; it is about achieving a specific time. For these runners, the marathon time becomes an additional motivation, pushing them to fine-tune their marathon preparation and push themselves even further.

Timing is also very personal. Running is a school of humility. There is always someone better than you! We all start with different potentials, and professional and family life sometimes limits our training capacities. A good time is therefore one that is sufficiently ambitious but within reach.

Marathon time statistics

The median marathon time is 4h17, according to a study by the University of Chicago and California, covering 10 million finishers. This means that half of the finishers run their marathon in less than 4h17, and the other half takes longer.

The distribution curve shows that you are more likely to run in 3h59 than in 4h01, thanks to the power of the mind.

P.S.: A personalized training plan can help you run your marathon in 4h15, making you faster than half of the finishers

Average Marathon Times by Country

Another statistical study highlights differences by country. The study shows an average time of 4h29 (4h21 for men and 4h48 for women). The fastest country is Switzerland (3h50), followed by the Netherlands (3h52) and Spain (3h52). In France, the average time is 4h13.

What is a Good Marathon Time?

A good marathon time depends on many factors, including the runner’s experience, age, and race conditions. For an experienced marathoner, a time under 3 hours is often considered excellent, while for an amateur runner, finishing in under 4 hours can already represent a great performance. The key is to set realistic goals and train accordingly to achieve them.

In France, the French Athletics Federation has a points scale that ranks performances. This scale allows comparisons of performances in 100m, 800m, 1500m, 10km, half-marathon, and marathon. There are even equivalences with high jump or javelin throw! Like any scale, it can be subject to discussion.

For men, the levels are:

• International time: under 2h12
• National time: under 2h28
• Interregional level: under 2h44
• Regional level: under 3h14
• Departmental level: under 4h10

For women, the levels are:

• International time: under 2h32
• National time: under 3h04
• Interregional level: under 3h32
• Regional level: under 4h08
• Departmental level: under 5h00

Can you estimate your marathon time from a 10km or Half-Marathon time?

Running performance depends on two parameters: the runner’s MAS and their endurance. It is possible, based on one or several race results over distances like 10km, 20km, or half-marathon, to estimate future marathon performance.

The first marathon one completes is not always optimized, particularly regarding in-race nutrition. The estimated marathon time through this prediction is often the one achieved during the third or fourth marathon. Check out our marathon performance calculator.

Achieve your next marathon

Everyone can find their place concerning these times. Regardless of your experience and ambition, it is crucial to follow a suitable preparation plan. We believe everyone deserves personalized training, regardless of their level.

That’s why we created RunMotion Coach. A good marathon time is the one you will soon achieve with a personalized marathon training plan on the RunMotion Coach app.

L’article What is a good marathon time and the average time est apparu en premier sur RunMotion Running Coach.

A marathon is a demanding race for the body! This is true for a marathon, but also for a long trail or road race. You’ve just crossed the finish line and you’re already thinking about your post-marathon recovery. First of all, congratulations on what you have accomplished, whether or not you achieved your goal.

Your training should have prepared you for the type of effort you just made. Nevertheless, the stress generated by the event leads to fatigue, and it is important to take good care of your recovery. Here are our tips for post-marathon or long effort recovery.

Physical Pain

At the finish line of a marathon, it is common for muscles to be sore, and even joints or tendons. Your digestive system (liver, kidneys, intestines) may have been disturbed. Sometimes the euphoria of the finish erases all pain, which appears the next day. In any case, pain or not, it is important to take the time to recover well after a marathon or long effort.

Pain is sometimes more intense on D+1 or D+2. Who has never had trouble going down the stairs the day after a marathon?

It is then easy to understand that the muscles are tired and have not fully recovered.

Underlying Fatigue

Physical pain is just the tip of the iceberg. A marathon runner often has no more physical pain by D+3 or D+4. It would be wrong to think that one is ready to mentally and physically tackle the preparation for the next main goal.

Indeed, marathon training or training for another distance has generated fatigue in the body. Even if training lightens in the last weeks to be fresh on race day, the body may have accumulated general fatigue. Not to mention possible deficiencies, such as in vitamins.

The more intensity you put on race day, the longer the regeneration time needed.

Recovering Immediately After Your Race

You just crossed the finish line in 3h30 or even in 5h? You very likely have a water deficit. Even if you drank your 50cl of water per hour of effort, runners generally finish with slight dehydration. It is important to think about drinking well: mineral water, possibly sparkling, an herbal tea, or a post-exercise drink.

Just after the effort, the body assimilates proteins and carbohydrates better. This is called the metabolic window. You can have nuts, ham, dried fruits, bananas, or other foods at the finish line. You can also have almond milk or a recovery drink.

Don’t necessarily eat a large quantity, especially since your digestive system may have been somewhat damaged. The body mainly sends blood to the active muscles during the effort to the detriment of the digestive system, which weakens it.

Cover yourself as quickly as possible after your race to avoid catching a cold.

Within the hour following the race, try to walk a bit, for 5 minutes, or even jog for those who are not too exhausted. But above all, do not do intense stretching: your muscles have already been heavily solicited. You can do some light joint mobility or very light stretching for about ten seconds.

Recovering the Rest of the Day

If your race was in the morning or ended in the early afternoon, it is recommended to rest quietly or take a nap to optimize the recovery process. Keep drinking regularly, at least 1 liter throughout the rest of the day.

You can put on recovery compression socks, which help eliminate toxins by promoting venous return. You can also massage yourself or get a massage.

Post-race recovery is also mental. If you want to drink a beer or a pleasure drink, you can, even if contrary to legends, beer is not perfect for recovery, mainly because of the alcohol.

For the rest of the day, prioritize eating proteins and carbohydrates.

Recovery in the Days After a Marathon

In terms of diet, eat balanced and, if possible, antioxidant and alkalizing foods. Fruits and vegetables in abundance! Indeed, a long effort on a marathon or trail generates oxidative stress. In the following days, it is preferable not to eat too much meat or acidifying foods.

Sleep is also a determining factor in post-marathon recovery. The night after an effort is sometimes complicated, with the excitement generated by the race, sometimes muscle soreness, or a higher heart rate than usual. The following nights are essential for good recovery, with 8 to 9 hours of sleep.

You can continue to massage yourself, as well as do a cryotherapy session or alternate hot and cold water in the shower to promote regeneration processes. To relax, you can also do heart coherence exercises.

In terms of training, listen to your sensations. Sometimes you feel the need to take a break for several days or to do light activity. For example, you can do some cycling or yoga.

If you do a bit of activity, it’s just to keep your legs moving. Be careful, there is sometimes a bit of euphoria in the days following. This can be a trap with a backlash coming 3-4 weeks after the race if you resume too quickly.

Training According to Your Next Goals

If you don’t have upcoming goals, you can take a break for 6-10 days. Resume when you really want to. That’s a sign your body has recovered!

Don’t wait too long if possible, no more than 15 days after your race. After 15 days, detraining is rapid and resuming becomes difficult. You can start with other sports if you don’t want to resume running immediately.

If you have pain, wait for it to disappear before resuming. Do not hesitate to see a physiotherapist or osteopath in the two weeks after your race.

If your next major goal is close or less than 3 months after your race, you can shorten the recovery time and if possible, with a supported sport. In the 3 days after a marathon, we recommend not exceeding 30 minutes of jogging.

Your jog will be done only at a fundamental endurance pace. You can start extending after 3 days, up to 50 minutes of jogging, possibly with a few sprints afterward. Training can resume normally 7 days later, paying close attention to your sensations.

Sometimes you may feel tired more quickly during interval sessions or have more difficulty sustaining an effort. This means you have not yet fully recovered, so you need to ease up and shorten the last repetitions of the session.

Planning Your Next Race

During post-marathon recovery, it is also an opportunity to review your preparation. Analyze what you did well and what you can improve for next time.

Sometimes marathoners chain five or even ten marathons in a year. But often, some marathons are run to accompany friends and not all are run at 100% capacity on race day. The recovery from a marathon or an ultra-trail while staying easy during the effort will therefore be necessarily faster.

If you give your all to the maximum of your day’s abilities, it creates physical and mental fatigue, and you need to allow yourself 2 to 3 months before another marathon or long trail. Not taking this time leads to injury, regardless of the runner’s level and experience.

We already wish you an excellent recovery! Let yourself be guided by your desires and your RunMotion Coach app, which takes these recovery phases into account after your races. Happy training for your next goals!

L’article Post-marathon or long effort recovery est apparu en premier sur RunMotion Running Coach.