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Hey - Conor here!

Today we’ll dive into:

• ☝️ Why Now is the Perfect Time to Sign up for Your First Marathon

• ⚖️ Balancing Training with Family Life

• 💡 Lessons Learned from My Marathon Experiences

• 👟 A Simple Training Plan Example for the Week

• 🔗 My Favorite Finds This Week

• 💭 Run & Reflect: Thoughts from the Road

DEEP DIVE

Why Now is the Perfect Time to Sign up for Your First Marathon

If you’re reading this I’m taking it that you’re interested in running a marathon or at least you’ve thought about it. When I was on the fence about signing up for my first marathon the list of doubts and reasons not to came cascading into my mind like a tsunami of negativity and maybe they have for you too!

This list might include:

1. I’m too old.
2. I’m not fast enough.
3. I’m not in shape enough.
4. I’ve never run that far.
5. I’ve never run that long.
6. What if I don’t finish.
7. I don’t want to look stupid.
8. I don’t want to be embarrassed in public.
9. I don’t have the correct technique.
10. I don’t know how to train for it.
11. I don’t have the time.

I’m here to tell you that while some of the above may be true at the moment, once you cross that finish line and that medal is placed around your neck the above self-doubts will be a distant memory.

For every runner the marathon is a bucket list fitness goal and so it should be, it’s not easy. But with the proper mindset and a consistent gradual training plan you’ll be ready to toe the line come race day and give it your all!

Embarking on a marathon journey is a commendable endeavor, especially for busy parents. But it's common to still have some reservations about taking on such a challenge.

Let's address some of the common concerns:

1. Time Constraints:

   • Balancing work, family, and training seems overwhelming.

2. Physical Limitations:

   • Worries about age, existing health conditions, or lack of prior running experience.

3. Fear of Injury:

   • Concerns about potential injuries during training or the race itself.

4. Self-Doubt:

   • Belief that running a marathon is an unattainable goal.

5. Lack of Knowledge:

   • Uncertainty about how to start training or what plan to follow.

Encouragement and Solutions:

1. Time Constraints:

   • Solution: Implement a flexible training schedule that fits your lifestyle. Incorporate early morning or late evening runs, and consider involving your family in your training sessions. Remember, consistency is key, even if some days are shorter than planned.

2. Physical Limitations:

   • Solution: Consult with a healthcare professional before starting. Begin with a beginner-friendly training plan that gradually increases mileage, allowing your body to adapt safely. Many individuals start running later in life and achieve their marathon goals.

3. Fear of Injury:

   • Solution: Focus on proper form, invest in quality footwear, and incorporate rest days into your training. Listening to your body and not pushing through pain are crucial to prevent injuries.

4. Self-Doubt:

   • Solution: Set realistic goals and celebrate small victories along the way. Joining a running community or finding a training partner can provide motivation and accountability.

5. Lack of Knowledge:

   • Solution: Utilize reputable resources to educate yourself. Platforms like The Running Channel offer valuable insights and training tips for runners of all levels. Speak to people who have ran a marathon before, I’m sure they will have some helpful tips.

While it’s true that taking on the challenge of marathon training block offers you numerous benefits to your health and fitness, the full list of benefits extend far beyond just physical fitness. Some include:

• Building Discipline: Committing to a marathon requires consistent training, fostering a sense of discipline that can positively influence other aspects of your life.

• Boosting Energy: Regular running enhances stamina, enabling you to keep up with your children's boundless energy.

• Clearing the Mind: Running provides a valuable opportunity to clear the mind, reduce stress, and improve overall mood, contributing to better mental health.

• Setting a Positive Example: Pursuing challenging goals like marathon training demonstrates perseverance and dedication, serving as a powerful example for your children.

By embracing marathon training, you will experience these benefits, enriching both your own live and your families.

Check out the below list of marathons and sign up to one today:

Choose your date or city from the Marathon Calendar and reply to this email with your decision. It makes your training all the more real starting right now!

Balancing Training with Family Life

Juggling training and family responsibilities can be challenging, but with some simple strategies, it's entirely doable:

• Flexible Scheduling: Life with kids is unpredictable. Embrace flexibility by adjusting your training times around family commitments Early morning, lunch break or late evening runs can minimize disruption.

• Incorporate Family: Turn training into family time by involving your kids in warm-ups or cool-downs, or even cycling alongside you during runs. Not only does this keep you active, but it also sets a positive example and creates lasting memories.

• Efficient Workouts: Utilize high-intensity interval training (HIIT) to maximize fitness gains in shorter periods, fitting into your busy schedule.

• Communicate with Your Partner: Open dialogue with your spouse or partner is crucial. Discuss your training plans and find a balance that accommodates both your athletic goals and family responsibilities. This mutual understanding fosters support and harmony at home.

By implementing these strategies, you can easily blend marathon training with the rewarding chaos of parenthood. Remember, it's about finding balance, staying flexible, and enjoying the journey — one step at a time.

Lessons Learned from My Marathon Experiences

Having ran multiple marathons, I've picked up a few lessons along the way that might help you on your marathon journey:

• Listen to Your Body: We've all heard the mantra, "No pain, no gain," but let's be real — pushing through pain can lead to injuries. It's essential to recognize when to rest and when to seek professional advice. A good rule of thumb: avoid increasing your mileage by more than 10% week over week. Trust me, I've learned this the hard way!

• Prioritize Recovery: Rest is as crucial as training. Ensure you're getting adequate sleep and incorporating rest days to prevent burnout. Embrace tools like foam rollers and stretching routines to soothe those hardworking muscles. Proper nutrition also plays a pivotal role in speeding up recovery.

• Stay Connected: Running doesn't have to be a solo endeavor. Engaging with a community of fellow runners can provide motivation, camaraderie, and accountability. Joining a local running club or linking up with friends or family who run can make the miles more enjoyable and keep you committed.

The hours of training will all be worth it in the end. Check out the below photo of me after my first marathon in Vancouver in 2022:

A Simple Training Plan Example

A consistent and straightforward training plan can set you on the path to marathon success. Here's a basic 16-week plan to get you started:

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

Consistency, listening to your body, and maintaining a positive mindset are vital components of marathon training. Remember, many have faced similar doubts and have successfully crossed the finish line. With determination and the right approach, you can too. Check out the below training example for Week 1.

My Favorite Finds This Week

• Must Watch Video: A fantastic podcast with top running coach Jeff Cunningham "How to Train for Your First Marathon”.

• Don’t Forget to Stretch: Something I’m definitely guilty of at times, but this quick "5 MIN Pre-Run Stretching Routine” is just what I needed.

• Community Spotlight: "Marathon training and parenting"— A Reddit thread where fellow running parents share their experiences and tips.

Run & Reflect: Thoughts from the Road

• How lucky I am to be out running, I know a lot of people can’t for a variety of reasons. I don’t take that for granted!

• The smile on my son’s face waiting for me when I walk in the door at the end of this long run in the rain.

• How great it is to see so many people out running rain or shine. Each person committed to their individual goals.

That’s All for This Week Everyone

Before you go: Here are 3 ways I can help:

1. Free Marathon Calendar — If you haven’t already be sure to download your free copy and pick a marathon. Let me know which city you'll be conquering.

2. Access to Private Community — Join a group of fellow first-time marathoners. Share stories, swap tips, and find encouragement. Reply with “Community” to get in. 

3. 1:1 Coaching: — To find out more about a flexible 16-Week Plan that can suit your needs reply “Coaching”. 

Remember, each step you take brings you closer to your marathon goal. Embrace the journey, and know that our community is here to support you

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 8 weeks away from the Vancouver Marathon.