The Smart Runner Podcast is a weekly marathon running podcast for beginner and advanced marathon runners and half marathon runners. Every week you can get marathon and endurance tips and advice on training, marathon nutrition and marathon mindset. You can look forward to guest interviews, advice from marathon running experts and some strong opinion too. Learn how to run a marathon, how to lose the extra body fat, get faster marathon times, increase your endurance and create the right mindset for marathon success. Whether you've recently decided to train for your first marathon or your are a seasoned campaigner on the marathon running scene, we'll have health and fitness info to help you achieve your running goals. Eat smart, train smart, run smart with The Smart Runner.
EP011 How To Ensure Consistent Motivation For Training
Maintaining Consistent Motivation For Training
This week on The Smart Runner Podcast we’re talking how to maintain steady and consistent motivation for training. Dark cold nights are creeping in and the thoughts of having to leave the house to train in the cold and rain is not very appealing is it?
Sure, there are times when we need to ease off, but how do we keep motivation for training on those winter nights when we’d rather stay in with our feet up, cuppa tea and House of Cards on Netflix?
Links From The Show
* Contact Larry about Coaching
[Tweet "How To Ensure Consistent Motivation For Training #Marathon #Running"]
This week we are talking motivation. It's tough sometimes, you've just got in from work, the fire is lit, your dinner is hot and it's freezing outside. Your motivation for training is in your boots!
Well, there's somethings that can help make your mind up in the right direction. Check out these few tips for staying motivated to train consistently and reach your goals.
#1 Join, or Form A Group Or Club
When it's just you training, maintaining focus can be difficult, so consider joining or forming a small group who can train together regularly. If you don't want to join the local athletics club that's ok, get a few friends together and make a commitment to each other to meet weekly hail, rain or shine.
#2 Keep Daily Stats
Although shunned by some "weight-loss" solutions, keeping daily stats can help keep you motivated as you see fat loss increase and other stats hit the desired target. When I'm in full flight I keep stats every day to help keep me motivated.
#3 Get An Accountability Partner
Sometimes we are all too willing to accept our own excuses. An accountability partner can be a great motivator when you are trying to hit a running goal. They will keep you on your toes and rarely accept excuses!
#4 Keep A Journal
Keeping a daily journal of how you felt and your progress in training can be very beneficial in keeping you motivated towards your goal. Look back on previous months and see how far you've come.
#5 Get A Personalised Training Plan
Cut and paste training plans can work for more advanced runners, but for beginners and most recreational runners they are like staring at rocket building schematics! A personalised plan tailored to your needs might be just what you need to stay motivated.
#6 Hire A Coach For 3 Months
Coaches can see things us runners can not, and hiring one if only for a short term, can be the difference in us reaching our goals and not. It will mean parting with cash but it can shorten the road to achieving a goal by months or even years.
#7 Enter A Written Contract With Yourself
Open Word on your computer and write out exactly what you wish to achieve. State it in the present tense and outline what you are doing to get there. Then print it off, sign it and stick it to the wall where you can see it every day.
#8 Make A Financial Commitment
There's few motivational tactics that work like parting with cash for a potential return. When you have skin in the game it can make a big difference. Purchasing a specific training plan rather than using a free one online could make all the difference.
#9 Include Intermediate Stage Goals
Set some target along your road to the big goal. With the marathon for example, add a 10k event and a half marathon event during your training as smaller goals to focus on the way.
#10 Reward Yourself
After you hit your intermediate goals, reward yourself for hitting them. This reinforces the behaviour and makes it more likely that you'll keep up the good work.
Larry Maguire is an AAI Certified Endurance Coach working with all grades of ru...
EP010 How To Ensure Quick Post Marathon Recovery
How To Ensure Quick Post Marathon Recovery and Begin Preparation For Your Next Event
On The Smart Runner Podcast this week we’re taking a look at Post Marathon Recovery. Marathon recovery starts as soon as you cross the line and by affording it some consideration now, it will benefit you big time later.
We’ll take a look at nutrition, hydration, rest and a bunch of other things you can do immediately, and over the two to three weeks after the marathon to help get you back in action quickly.
Reader Bonus: Download your free copy of the “15 Post Marathon Recovery Tips” in PDF here.
Links From The Show
Marathon Last Minute Preparation
Coconut Water Benefits
The Duke Bar, Duke Street Dublin
Liam Hennessey Physical Therapist
Runner's Connect on Lactate Clearance
Right now the focus of your attention is on getting to the start line and finishing the marathon, and rightly so. However, every experienced marathon runner knows that some consideration needs to be given to post marathon recovery.
From the moment you cross the line your body will begin to seek out nutrition and rest so it can recover. You'll cool down quickly, you'll also get hungry very quickly too, so you'll need to be on the ball.
You'll need to get warm and fed ASAP after you cross the line, and if you caught last week's episode you'll have read the tips for preparing food and a change of clothes for after the run.
In addition, check out these 15 tips to aid your post marathon recovery.
[Tweet "New Podcast: How To Ensure Quick Post #Marathon Recovery [+15 Recovery Tips PDF] #DCM"]
15 Tips To Help Post Marathon Recovery
#1 Keep Moving After You Cross The Line
There will be an almost overwhelming temptation to sit or lie down after you cross the line - avoid doing this. You'll get cold very quickly and muscles will begin to seize up due to a build up of hydrogen in the muscles.
Stopping dead after a long hard run like the marathon, will not aid recovery so keep moving and your body will purge the waste products that cause stiffness. Besides, the marshals will move you on anyway.
#2 Get Dry & Warm Quickly
It's likely you'll have spent all your energy reserves and your body will be crying out for glucose. As such your body temperature will drop pretty quickly and in worse case scenarios can lead to hypothermia.
If it's raining and you're wet, your body will cool down even quicker, so make a bee-line for the baggage area and get changed into warm dry clothes as quickly as you can.
#3 Drink Coconut Water
Coconut water is obtained from young coconuts and contains lots of nutrients and naturally occurring sugars that will help your recovery better than sugary energy drinks.
Coconut water is high in electrolytes too and is said to be close to that of ideal human blood levels. Pack a 250ml carton in your bag and get it down you straight after the race.
#4 Have A Protein Shake
Although I don't usually go for powdered protein, it's handy for after an event. Mixing 30 or 40 grams in a shaker with 200 mls of milk is a good ideal to help muscle fiber rebuilding.
Another option I like to use at smaller events w...
EP009 23 First Time Marathon Tips: How To Ensure A Successful Marathon Day
23 First Time Marathon Tips To Help Ensure A Successful First Marathon
So there's a week or thereabouts to go to your first Dublin City Marathon. And today on the podcast I've got 23 First Time Marathon Tips to help you put the final touches to your preparation.
Preparation for marathon day is the key to your success and now is the time to focus in on the finer details.Everything you’ve prepared for could is dependant on how you prepare in this final week. Check it out!
Reader Bonus: Download your free copy of the “23 First Time Marathon Tips Checklist” in PDF here.
Links From The Show
* Hydration Calculator
* Hydration & Physical Activity - American College of Sports Medicine
* How To Taper For DCM
* Interesting Article On Carbohydrate Requirement
* Belleek Marathon Challenge on 12th November - Check it out!
[Tweet "Podcast: 23 First Time Marathon Tips- How To Have A Successful #DublinMarathon #DCM"]
Last week on the show we spoke about how to taper for Dublin City Marathon. This week we'll take a look at what to do the day and night before, the morning of, and during Dublin City Marathon itself.
It's all about building habits and the more you practice this stuff the more automatic it will become. So use this coming week to go through your routine top to toe.
Here's a few things I'd recommend.
#1 Don't Make Any Major Changes
Second guessing your preparation will likely be detrimental to your performance so keep it positive and don't make any major changes this week. - Stick to the plan.
Focus on the results you want to achieve and stay in a positive expectation of achieving that. Visualise the time you want on the clock and imaging celebrating as you get over the line.
#2 Get Extra Rest This Week
Don't take on any major physical work this week. Get out and do a couple of 2 or 3 milers by all means but don't do any more than that.
Mental demands like studying or heavy mind stuff in work chews up glycogen too so keep it simple this week. Get about 8 hours of good quality sleep per night is good. Catch a few zeds during the day too if you can.
#3 Organise Your Support Peeps
As I mentioned in last week's show, organise your friends and supporters to be at a particular mile markers in the race to back you up with food, drinks and spare socks and top.
This could be especially important as you enter Clonskeagh and into Miltown. It's is kind of like no man's land and if you're going to feel the pinch it's likely to be here.
#4 Stay Away From Alcohol
This is a bit of a no-brainer, right? At least I hope it is. I know some runners that think drinking a couple of pints or bottles the night before is no harm, and you know I just don't get that.
Alcohol has no positive effect on performance, in fact it is known to negatively affect performance even in small amounts. Alcohol will not help you get where you want to go so leave it out until after you finish.
EP008 How To Taper For Dublin City Marathon [+FREE DCM Preparation Guide]
How To Taper For Dublin City Marathon + 14 Other Tips To Help You Prepare
Getting your taper for Dublin City Marathon right is important. Maintaining a high weekly mileage too close to marathon day will likely leave you depleted and no doubt take from your ability to perform to your best.
So backing off the mileage, staying loose and keeping a positive mindset in the final couple of weeks needs to be in your plan. But how should you prepare in the final few weeks before the marathon? This week on the podcast we're going to take a look at tapering, and 14 other ways to prepare properly for your first marathon.
Reader Bonus: Download your free copy of “Dublin City Marathon Preparation Guide” in PDF here.
Links From The Show
* How To Taper - Runner's Connect
* How To Taper - Competitor
* The Importance of Eating Clean
* Stretching Instructional Videos
* Mental Training For Athletes
* Liam Hennessy Massage Therapist
[Tweet "How To Taper For Dublin City Marathon +14 Other Tips for @sseairtricity #DublinMarathon"]
#1 Taper 2 to 3 Weeks Before The Marathon
There's no shortage of articles out there detailing how to taper properly, like this one from Competitor and this one from Runner's Connect. Tapering is important but it's also important not to get to get too caught up in detail.
In very simple terms you need to back off your mileage and intensity 2 to 3 weeks out from the marathon. I would always do my last long run two weeks before the marathon and back off the mileage and intensity gradually over the following next 14 days.
If it's your first marathon then maybe consider backing off three weeks out. Drop mileage to 80% three weeks out, then 60% two weeks out, then 40% or less in the final week.
There's really no reason to make it more complex than that. The day before the marathon consider doing a light 2 or 3 miles. If you'd like more sciencey stuff on tapering check out this research paper.
#2 Keep Your Diet Clean
If you realise the importance of a clean diet free of additives, preservatives and refined sugar then you'll likely have this one boxed off by now. If you haven't then try to stick to the most nutritious foods you can get and avoid heavily processed foods.
Eat plenty of leafy green vegetables, high quality whole grain carbohydrates, good quality organic protein etc. Stay away from takeaway foods, frozen foods and other low quality packaged convenience foods.
Some runners get caught up in ideas that tapering will mean they will put on weight (body fat). They'll see the scales go upwards as the miles go down and start to panic. Well, try to chill out, it's normal. Your body is retaining fuel and water to help you get ready for your event.
#3 Stay Hydrated
EP007 How To Avoid Junk Food [+FREE Runner's Meal Planner]
Got Some Poor Eating Habits & Wondering How To Avoid Junk Food?
Well this week on The Smart Runner Podcast we're taking a look at how to avoid junk food and finally get your diet working positively for you. I've also got a Free weekly meal planner for you with some simple meal ideas that I actually use personally.
Once you begin to make enough space for positive eating habits everything will begin to change. As far as your fitness and running goals are concerned you'll likely begin to see some remarkable changes and surprise yourself too. So let's crack on!
Links From The Show
* Paleo For Endurance Athletes
* 21 Of The Worst Carbs To Eat
* The Whole30 Nutrition Plan (I'm a big fan of Whole30)
[Tweet "How To Avoid Junk Food & Perfect Your Nutrition For Good [+ FREE Runner's Meal Plan]"]
* Careful you have an enemy!
* What are good foods to eat?
* What are bad foods to eat?
* 7 things you need to do to succeed
* Weekly meal ideas
* Your weekly meal planner download
Reader Bonus: Download your free copy of “The Runner’s Nutrition & Good Food Guide [+Weekly Meal Planner]” and save to your computer.
Good diet is critical for you to achieve your running goals and the good news it's not impossible. But first you need to take a timeout and make a decision.
If you are prepared to change then great, but correcting poor nutrition and eating habits can be very disruptive. You have established patterns that have strong momentum, and breaking those is never easy.
However, once you are committed, you can make the changes successfully. Every day it will become easier and you will begin to build momentum in the right direction.
Two major keys to avoiding junk food and correcting poor eating habits is education and planning. You must take the time to figure out what's good and what's not.
There's so much info out there it's hard to know where to start, but the good news is I'm going to show you where you can start and get your nutrition in order once and for all.
Careful, You Have An Enemy
On your way to building a healthier and more efficient athlete you will need to be aware of an insidious enemy - The Food Industry!
These guys are a sneaky and crafty bunch who are very clever at appealing to your conditioned mind. Many of us believe popular processed foods available in the supermarket are good for us.
Unfortunately that's not true. Pretty much all packaged, processed, long life foods available almost everywhere will not help you in your move to better health.
I generally have one rule of thumb when it comes to choosing the right food to eat;
If it comes in a packet with an ingredients list then don't eat it.
Now there are exceptions to that rule, but not too many. You simply have to become more aware of what food equals good for you, and what food equals bad.
Going on autopilot is what has your diet where it is, and without exercising conscious effort to change those habits then nothing really changes.
What Are Good Foods To Eat?
In understanding how to avoid junk food and perfecting better eating habits, there are some foods that are good and some that are bad.
If it grew from the ground, swam in the sea, roamed the land or few in the sky then go ahead and eat it. Now there are exceptions to that rule too, however, it still serves as a good rule.
Bottom line is, the closest you can get to natural and organic food the...
EP006 How To Overcome Negative Thoughts On Marathon Day
How To Overcome Negative Thoughts
This week on The Smart Runner Podcast I'm taking a look at how to overcome negative thoughts. It's something that many of you have told me you struggle with so I hope this simple system will help.
Negative thinking will have a detrimental effect on your performance no matter how experienced or talented you are. So the aim of this episode is to offer you a daily practice to help you overcome negative thoughts and re-direct your mind towards achieving of your marathon goals.
Reader Bonus: Download your free copy of the “Mental Training For Athletes” Guide
Links From The Show
* Mental Training For Athletes
* Best Self Journal
In this episode of The Smart Runner Podcast we'll be looking at;
* What mantras are and how to use them
* How to correct your breathing
* Why meditation helps you overcome negative thoughts
* How to picture the end result
* Why you are the only one who needs convincing
* How to mentally prepare for success
* How to remain consistent
* Why determination will get you far
[Tweet "#Podcast: How To Overcome Negative Thoughts On #Marathon Day #MarathonTraining"]
Reversing Negative Self Talk
You can't make a silk purse from a sow's ear. In other words, you can not get a good result from a bad journey and so if your mind is filled with negative self talk it will destroy your chances of success every single time.
If you spend your time focused on all your perceived limitations, faults and inabilities then that's what you enhance. No one who ever achieved something did so by thinking they were no good.
If you spend your time focused on your best bits, enhance them and grow them, then the better self image you create and the more likely you are to win (whatever winning means to you).
It's mind over matter, and these fundamental sports psychology principles can help you get exactly where you want to go, or not, depending on which side of the coin you decide to focus on.
Dr. Andrew Friesen, PhD Certified Mental Trainer: Canadian Sport Psychology Association says;
"There is no construct of human psychology and functioning more prevalent in sport than emotion. Mood, emotions, and general affect can influence every movement in every sport."
How you think about your own ability will affect your emotional state, and your emotional state will in turn affect your performance.
The key thing to remember is, no matter what your circumstances are, it's you that is in charge and you can change your emotional state by choosing different thoughts.
Practice Makes Marathon Perfect
The mind is the most powerful tool you possess and the measure of your success will be the extent to which you direct its contents, not only in marathon but life in general.
Positive mental conversation doesn't come easily to most of us, we need to work to develop it. So just like training your body to become stronger, you must train your mind overcome negative thoughts and become stronger.
If you notice you have a predisposition to negative thinking then that's a good thing, most don't even notice. So now you can begin to make conscious effort to correct it.
Check out these 9 tips to overcome negative thoughts and developing a positive thinking practice;
#1 Prepare Your Mindset Training Plan
The first step in developing a positive mindset around your running is to make a training plan. Much like you train your body to run,