Many runners know now that static stretches are not recommended during warm up. Then what do we do to prepare our muscles for a race or a training run? We used the following sequence many times and it had a positive impact on performance and how the body reacted to long distances. Here’s our running warm up, that we used even if we’re outside, next to the start line, in a hotel before a race or just preparing to leave our house for a training run. Running warm up sequence 1. 3 Sun Salutations (if we’re inside or have a mat) – full body warm-upRead More →

I ran the Chester Marathon in 2h 56min. The race review has its own blog post, but let’s also talk about preparation. And today in particular, about having a clear mind and warmed up muscles. Sleep well It’s not only your muscles that need to be in a good form, but also your mind. A good night sleep during the last few nights before the race is essential to keep your recovery on track. Don’t let those days pass and leave it only for the night before the race, you might not be able to sleep as well because of all of the scenarios going onRead More →

I ran the Chester Marathon in 2h 56min. The race review has its own blog post, but let’s also talk about preparation. And today in particular, about nutrition. As I already mentioned, there are many things that can go wrong while running a marathon. Some of those you can’t do anything about (weather for example). But for a few, you can minimize or even eliminate the risk. Hydration I used the loo before the start at Chester, not because I needed to go, but the queue was reasonably fast, and I wanted to zero the risk of having to wee. But I could have skippedRead More →

Finish time 2h 56min 32sec Splits 10K – 41:39 20K – 41:11 30K – 41:32 40K – 42:31 I don’t know if I heard this somewhere else, or my brain became too philosophical during the marathon, but it ran in my mind continuously during the race. And it’s true. The faster you are, the more pain you will have to deal with, and your brain will try to convince you to slow down by all means possible. And in the end, performance is all about how you cope with all this. I started to train at the beginning of the summer and followed a self-designedRead More →

Two years ago I discovered that I could run a lot faster. But the kick was the fact that I spent the first months of 2015 not running but training to improve my fitness. Well, if you have to know, it was also to lose my belly fat and man boobs :). So I found myself being able to run a 10k in just under 50 minutes, whereas previously, I could squeeze a 7k in 40 minutes with the cost of a couple of day’s worth of leg pain. Like any runner who went up a level, you start reading about how to train. AndRead More →

During typical running workouts like intervals, hill reps, tempo and threshold runs, you need to follow very specific sequences. But with the easy runs, it’s only about keeping your heart rate low and miles up. And that can lead to boredom. Here is what I’m doing to pimp up my easy runs. 5 Ways to avoid boredom on long runs that are not listening to podcasts 1. Counting steps I own a Microsoft Band which has a pedometer, but the step count per minute is not reported during runs. So I need to do it for myself. The gadget market for the running world hasRead More →

For us, January came with a lot more on our plates that we expected. An incident at the park left us with a suffering injured dog (and countless vet visits), I had to train for the badass cross-country race at the end of January and Andreea started a diet bet and a new job. We knew that stress and lack of sleep are the proper ingredients for overeating, getting out of shape, and feeling miserable, so we decided we’re going to optimize our spare time and not fall into that trap. Adapting training plans when life gets too busy Not everyone has a coach toRead More →

Active people tend to think of injuries after they happened or after the point when they become painful or uncomfortable. Because of some medication for alleviating pain is available over the counter, we can forget about an injury for shorter or longer periods of time. Most of these medicines also act as anti-inflammatories, so they heal. It’s natural to forget about physical issues once we “treat” them. We are in fact only treating the effect and not think about the cause. The lazy glute Andreea had a 6 months long knee pain, and she delayed seeing a physiotherapist as much as she could because sheRead More →

A couple of weeks ago we crossed the Finish Line of our first Obstacle Run – Rough Runner in Clapham Common, South London. We chose the 5k distance which had ten obstacles – the other option was 10k with 15 obstacles, but considering this was the first time, we decided to start small. Alin crossing the finish line. Intense 🙂 We loved the fact that all obstacles were safe – no electric shocks, no ice buckets, just a pure strength and endurance test. We had to jump over hurdles, climb walls, get through 2 rows of tyres (felt a bit claustrophobic there), avoid things thatRead More →

If you haven’t read Part 1 of the series, you should do that. Long runs are just one of the many things you do during marathon training. But it’s a rather important one. During these awfully long runs, you build your endurance, and your legs get used to long distances. About long runs What do I call a long run? Anything more than 15km. How did we increase the distance? We started with 15k and each week we tried to increase with 3-5km. We had 18, 20, 25, 28, 32. How often did the long runs happen? Every other week. We also had a few consecutive ones, butRead More →