Very Important Question: Are You Eating Enough Carbs?

I’m going to state the obvious here, but running a marathon and half marathon are very different than running a 5K or 10K. I’m not talking about the difference in distance — I’m talking about the difference in nutrition needs. For the most part, nutrition isn’t a limiting factor to performance for the 5K and 10K, but once you get over two-hour mark in racing, nutrition plays a vital role in how well you perform.  Read more »

Psst: This Is the One Skill You Absolutely Need to Run a Successful Marathon

Photo courtesy GORE-TEX Philadelphia Marathon

Photo courtesy GORE-TEX Philadelphia Marathon

Nearly every long-distance running record, from the 1500-meter record to the marathon record, has been set by running negative splits, which is running the second half of the race faster than the first. But you can’t do this without knowing how to pace yourself. Pacing is the single most important skill in running and is absolutely crucial for a successful marathon. It also happens to be one of the more difficult skills to master.

In today’s world of GPS watches, treadmills and headphones, it’s easy for our internal sense of pacing to become clouded. These external distractions become background noise, affecting our senses and our ability to truly assess our pace. But here’s the good news: Pacing is a skill and, like most, it can be learned with practice and patience. Below, how to perfect your pacing skills. Read more »

Why This Is the Absolute Best Day to Do Your Long Run, According to a Running Pro

The weekly long run, the most important single run of the week and probably the one run you think about most: What route will I take? Is the weather going to cooperate? How will I feel? Can I finish it?

For most, the long run is a Sunday morning ritual. It’s set in stone, like some unspoken rule. I mean why not run long on Sunday? It seems perfect: Sunday is the last day of the week and last day of the weekend; You can relax and get loose Friday night after a long workweek and recover by Sunday; Also, most training plans have the long run set on Sundays and odds are most of your running partners run long on Sundays.

These are all good reasons to run long on Sundays. But the thing about a Sunday run is, given most people have work on Monday, you must get it done on Sunday or skip it. And skipping a weekly long run can have a negative effect on your training — and skipping a few long runs will definitely have a detrimental effect.

But the nice thing is, this is super-easy to steer clear of. You can avoid setting yourself up to skip your long run by scheduling your long run on Saturdays instead of Sundays. Below, four very convincing reasons to move your long run to Saturdays. Read more »

The Biggest Running Mistakes You’re Making (And How to Fix Them)

Raise your hand if you are training for the Philadephia Marathon in November — or for any race, for that matter. Okay, first, let me just say: You are a beast. And second, you’re going to want to take note of this running advice to remedy the biggest and most common running mistakes out there, according to Charles Scogna, owner, trainer and running coach (he’s quite the renaissance man) at CHARGE Performance and Wellness in Bella Vista.

And speaking of running advice, you’ll find plenty more of it at CHARGE Running, Scogna’s new training group for runners who are looking for regular input from a pro. The group will meet three times weekly starting October 3rd, with sessions covering everything from agility and weight-training (Monday evenings) to gait and speed work (Thursday mornings) and gym training sessions followed by long runs — followed by brunch (Saturdays). The cost to join CHARGE Running ranges from $54 per month to $150, depending on how often you attend. He also has a slew of Charge Running events on the roster. You can learn more here.

Now, back to that advice we were talking about: Below, you’ll find the top five running mistakes, according to Scogna, plus how to stop making them once and for all.

Read more »

Philadelphia Marathon Training: Why You Need Rest Weeks, Not Just Rest Days

Marathon training is exhausting. There’s really no way around it. Week after week you head out the door on tired, achy legs preparing your body for the 26.2-mile journey. Run too little and you’ll crash and burn come race day, but run too much and you’ll also crash and burn come race day.

Running a great marathon means knowing how to fight off fatigue — being able to manage your energy throughout the race so that when you cross the finish line, you’ve just started to “run on empty.” Marathon training needs to prepare you for this long battle with fatigue and just as the saying goes, practice makes perfect. The best way to prepare is to practice running in a fatigued state. This not only includes a weekly long run but also accumulating fatigue over an extended period of time. For intermediate and advanced runners, this accumulated fatigued state is just as important as the weekly long run. Since virtually no marathon plans include running 26.2 miles at goal marathon pace, this accumulated fatigue helps prepare you for tackling 26.2 miles at goal pace without actually doing it in training.

However there is a huge risk that comes with training in an extended state of fatigue: Overtraining. Overtraining, caused by stressing the body too hard, too often, with not enough rest, can completely wreck marathon training. The key to balancing this fine line between an optimal fatigued state and overtraining is letting the body rest so it can adjust to higher workloads.

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3 Things You Need to Know If You’re Training for the Philadelphia Marathon

Photo by M. Fischetti for VISIT PHILADELPHIA

Photo by M. Fischetti for VISIT PHILADELPHIA

So you’re really doing this — you’re running your first marathon. You’re signed up, committed and, hopefully at this point, deep into your training plan.

Completing your first (or second, or third) marathon can be one of the most rewarding and intimidating experiences of your life. Conquering 26.2 miles is a task that requires months of preparation, hard work and lots of running.

Running 26.2 miles can seem even more intimating and perhaps down right terrifying if this is your first marathon. Here are three tips every first-time marathoner needs to pay special attention to.  Read more »

Hey, Runners! The Philadelphia Marathon Is Having a Flash Sale

Philadelphia Marathon | Photo by M. Fischetti for VISIT PHILADELPHIA

Philadelphia Marathon | Photo by M. Fischetti for VISIT PHILADELPHIA

The Philadelphia Marathon announced on Instagram Wednesday that they’ll be running a flash sale of sorts on race registration for both the full and half marathon races on Friday, September 9th. And the discounts are big: As their Instagram caption states, they’ll be offering original 2016 pricing on full marathon and half marathon registrations.

Read more »

Why Runners Are Upset About the Philadelphia Marathon Course Changes 

Philadelphia Marathon | Photo by M. Fischetti for VISIT PHILADELPHIA

Philadelphia Marathon | Photo by M. Fischetti for VISIT PHILADELPHIA

Back in April, the Philadelphia Marathon announced that they’d be making some big changes to the November race this year: For one, Jim Marino, race director for the Broad Street Run, would be coming on as race director for the Philadelphia Marathon. Two, the half marathon and the full marathon would be held on different days — the former on Saturday and the latter on Sunday — as opposed to running concurrently, as they have in past years. And three, both distances would see some course changes.

Back then, they outlined the race changes in a press release, saying the most notable change to the full marathon would be the nixing of the out-and-back portion on East Falls Bridge. They outlined some serious changes to the half marathon course—long story short: significantly less time spent in Center City, more time spent in Fairmount Park—but there were no maps of the courses available then. Well, now there are. The race recently posted the map for the full marathon course (here) and the half marathon course (here)—and runners have quite a bit to say.

Runners have been chatting about the changes, primarily the changes to the half marathon course (the marathon course is mostly untouched, and many people are actually very happy about the fact that the East Falls Bridge portion was cut), over in the Facebook group Run215. Reading through the comments, there seem to be two main issues upsetting runners when it comes to the half marathon course changes. Read more »

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