Marathon Performance: Practical Tips to Run Better and Faster

Want to improve your marathon performance? Whether you're gearing up for your first race or aiming to beat your personal best, focusing on smart training and simple strategies can make a big difference. It's not just about running more but running smarter.

Building endurance is key. Gradually increase your weekly mileage, but remember to include easy runs to help your body recover. Long runs at a steady, comfortable pace teach your body how to maintain strength over distance. Don't forget to add some rest days to avoid burnout and injuries.

Speed and Strength: Mix It Up

Faster times come from work beyond just long runs. Include interval training, like short bursts of faster running followed by recovery. This boosts your speed and makes your usual pace feel easier. Hill workouts strengthen your legs and improve running economy, meaning you use less energy over time.

Strength training also supports marathon performance. Exercises targeting your core, glutes, and legs help you maintain good form and reduce fatigue. You don’t need fancy equipment—bodyweight moves like squats, lunges, and planks do the job well.

Fuel Smart, Run Strong

Nutrition plays a crucial role in your performance. Carbs are your body's main fuel during long runs, so include healthy sources like whole grains, fruits, and vegetables in your meals. Stay hydrated and practice your race-day fueling during training to avoid surprises. Simple gels or snacks taken at regular intervals during your run can keep energy steady and prevent hitting the wall.

Pacing matters too. Starting too fast can drain your energy early, leading to a tough finish. Use your training runs to find a pace that feels sustainable, then stick to it on race day. Trust your body and adjust if needed, but don’t let excitement push you into burnout.

With consistent training, focused workouts, good nutrition, and smart pacing, your marathon performance will improve. Remember, every runner is different—listen to your body and enjoy the journey toward a stronger, faster you.

Ruth Chepngetich Sets New Marathon World Record with Historic Performance in Chicago

Ruth Chepngetich Sets New Marathon World Record with Historic Performance in Chicago

Ruth Chepngetich set a new women’s marathon world record at the Chicago Marathon. She became the first woman to complete a marathon in under 2 hours and 10 minutes, clocking in at 2:09:56. This remarkable achievement shattered the previous world record set by Tigist Assefa at the Berlin Marathon. The race covered 26.2 miles, starting and concluding in Chicago’s Grant Park.