12 Tips for Running a Marathon

Running a marathon is the ultimate accomplishment for many runners and joggers whose goal is to stay fit or achieve a personal best, but it is also one of the most difficult fitness goal to achieve (up there with triathalons and Iron Man competitions).

Just running 42.2 kim (26.2 miles) and not hurting yourself is a physical accomplishment, as sports injuries are pretty common when running a marathon.

Regardless of your goals or completion times you need to be prepared. Running a marathon demands intense preparation in all aspects of one’s life, including training, diet, and sleep, and mental preparation. Here are 12 tips that will help any marathon runner reach their desired goals:

1. Plan well, and do so well in advance. A marathon is absolutely not something you just decide to do on a whim. It should take months of preparation. Even as much as six months or a year in advance, depending on your fitness level. Choose a marathon that is months away to work towards, and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.

2. Set reasonable goals. If you've never run a marathon before, don't think you'll go under-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach by keeping a log and seeing where your stamina and running capacity is well before the race begins.

3. Do practice Half Marathons. Once per month try running a half marathon and time yourself. Half marathons will give you a better idea of where you will fare when you finally do a full marathon.

4. Set Limits on your weekly running. Your goal should be to run 45 to 50 km (25 to 30 miles) per week. Basically 9 to 10 km (5 to 6 miles) fives times per week. The reason you want to limit yourself is to prevent injuries and stave off the effects of running addicition (which can lead to insomnia and a variety of health / mental problems including OCD). As your legs get stronger and you get significantly better endurance wise you can start increasing your amount of running to 90 to 100 km (55 to 60 miles), but avoid going over the 100 km per week limit. Running obscene amounts can lead to running addiction and Obsessive Compulsive Disorder - causing you to lose friends and alienate family members with your addiction. (Running addicts are known to avoid going to the funerals of loved ones because they'd rather be running, go running when on vacation when they should be relaxing, avoid friends/family, etc.)

5. Eat a low-fat, high carb diet. Carbohydrates are the fuel you will need to push through a marathon and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat; focus on good fats, like those found in poultry and fish, are necessary for storing extra energy during your runs.

6. Drink lots of fluids. Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don't overdo it though: drinking an excess of water will make you feel sick and can lead to cramps, dizziness, and nausea.

7. Incorporate other exercise into your routine. Some weight lifting—particularly with a concentration on the lower body—will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develops flexibility, but also is a time for meditation and stress relief.

8. Think you can. Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive and visualize success (especially completing a race) in the months leading up to the big event.

9. Develop a regimented sleep schedule. Sleep is necessary for stress relief, body repair, and for your general health and well-being. Be sure to get at least 8 hours every night. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it. If you are suffering from insomnia it might be because you are running too much (or too close to bedtime). Change your routine so you run in the morning and avoid exercising 4 hours before your bedtime. During weekends or days off try to get naps too to speed up healing process.

10. Find a partner. Some people like running as a solitary endeavor, but most find the most success when running with a partner. You'll be able to push each other and support each other, particularly when the going gets tough. Don't expect to talk that much while running, if you are capable of talking when you should be breathing heavily then you really aren't pushing yourself that hard.

11. Taper leading up to the race. Don't push yourself harder than you ever have before or during a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day. During the race remember that you might not finish the race due to exhaustion - it happens and its nothing to be ashamed of. You will do better next time.

12. Enjoy the experience. Don't get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in—the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.

Moderation in Dieting Vs Outright Banning Foods

I haven't given up chocolate.

But I have dramatically reduced my sugar intake by switching to dark chocolate. And what is better, dark chocolate cuts down on food cravings.

But sugary chocolate causes you to crave more, because the sugar causes a reaction in your brain which makes you want more.

Thus the first lesson to learn here is to stick to darker chocolates - the darker the better.

The second lesson is that you can apply this same principle to the rest of your eating habits by either moderating the foods you enjoy and/or banning foods you know are just plain harmful.

Example: Twinkies. They're mostly sugar and if you eat one the sugar-rush will cause you to crave more right away, resulting in a binge-fest of Twinkies. 150 calories each. If you buy and consume such sugary foods regularly you can pack on the pounds pretty quickly. So Twinkies are one of those things you should just plain give up entirely.

What to Give Up on Entirely

Fast food and soft drinks. If you count the calories and compare what you could have eaten for the equivalent amount of fast food you realize that you could have a lot more delicious / healthy food simply by cutting out the sugary treats. You will still eat out as fast food places maybe a couple times per year, but you will keep it to a very low moderation. Making healthier food at home gives you a lot of healthier alternatives such as baked potatoes or sweet potato fries, which saves you a tonne of fat calories and dramatically cuts back on sodium. Homemade hamburgers are way more delicious than their fast food counterparts.

Soft drinks can rack up calories very quickly - the simple act of switching to juice or milk or tea makes a big difference over the long term. A single soft drink has enough sugar for a small meal. Drinking 2 Litres of Coca-Cola or Pepsi in a single day is like drinking 6 small meals worth of sugar.

What to Eat in Moderation

Never try to deprive yourself of foods that you love. eg. Dark Chocolate is great if you love chocolate. Just avoid fudge, chocolate bars, white chocolate (there is no real chocolate in white chocolate, its basically all sugar).

Start thinking in terms of moderation and healthy alternatives. Instead of eating fried potato chips there are baked versions. There is also the option to bake chickpeas or make veggie chips to satisfy the salty cravings. Air popped popcorn is a whole grain, and without the butter and massive amounts of salt, is a low calorie and fast snack.

Bacon strips go great with your breakfast - but don't eat the whole 500 grams of it all at once! Save most of it for later!

Start Thinking Healthy Snacks

Apples, oranges, tangerines, bananas, berries... if you have a favourite fruit, veggie or berry start stocking up on those healthy foods you love. eg. I never get tired of carrot sticks.

Once you make the mental switch to healthy snacks you can still have your unhealthy choices once in awhile, but your goal is to make a mental switch in your brain to realize "Hey, I don't need those sugary snacks!"

Making vegetables an entree instead of a side dish is also a handy thing to do. Vegetables have no fat, lots of fiber and they are very filling. Eating whole grains, beans, low fat dairy and lean protein will be the sure way to guarantee a very full belly, without a trace of deprivation. You won't feel hungry because you won't be hungry.

Try also: Cooking more at home, making soups or stews, large hearty salads as a main dish, and cutting back on boxed, frozen and other processed food.

General Wellness - Mind, Body + Soul

If you exercise and eat well because of the health benefits (and longevity) its possible that you've also realized that health also includes mental health - and that mental health is often the most important thing you need to worry about.

Fitness is more than just sweating your buns off, pumping iron and trying to burn the most calories possible. You also need SLEEP and REST time to heal and build new muscle tissue.

Another thing you should do regularly is STRETCHES. There will be times when you are in so much pain for exercising that you won't even want to stretch, and you might be tempted to regularly skip stretching or exercise sessions because you are suffering from muscle pain/fatigue. That is normal. Its a sign that you've been pushing yourself too much.

When that happens it means you need to force yourself to do stretching or yoga instead of your regular exercises - and more importantly to rest and get plenty of sleep. You may even need to purchase muscle relaxers in the event that your muscle pain is so severe you are having difficulty sleeping.

Sore muscles become filled with lactic acid, the adrenal glands fatigue and the body produces more cortisol, a hormone that will store more fat, and make it harder to burn off. Too much intense exercising actually becomes quite counterproductive if you are overdoing it and making your muscles too sore. Over training can be a serious problem in exercise enthusiasts and can cause irritability, fatigue and the increased risk of injury. Take care of your body by introducing gentle exercise such as yoga, tai chi, Pilates or general stretching can help give your body a break and give it more time to build new muscle tissue.

Sports injuries are a sign that you are doing something wrong. When that happens it is important to make sure you are - not overdoing it, observing proper form on your exercises (sloppy form = more injuries), or trying to challenge yourself too much by doing things beyond your current talents.

It is true that "No Pain = No Gain" when it comes to weightlifting, but "Too Much Pain = You're Doing It Wrong" is also equally true.

Doing regular stretches and yoga, and basic exercises to build up your core strength, help to prevent sports injuries and should be a regular component in your fitness regimen.

Remember these three things!

MIND - Sleep, rest and meditation. Remember to take naps when you get the chance.


BODY - Stretching, yoga, low stress exercise days. eg. Going for a nature walk instead of weightlifing.

SOUL - Fun exercises / sports that give you peace of mind. eg. Archery, cycling, ice skating, swimming.


The simple act of walking or cycling on a nature trail is great exercise but also calming, refreshing and revitalizing - helping your mind and body on multiple levels. You have to think in terms of BALANCE so your body can maintain its equilibrium physically but mentally and emotionally too.

There is no point being buff on the outside if you are falling apart on the inside.

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Winter Weight Gain - What to do about it!

Okay so you've put on some weight during the Winter - especially around the Xmas Holidays.

But now it is February and its time to start thinking Spring - and Summer is mere months away!

Isn't it convenient how the holidays are right before New Years? Not really, because most people break their New Years Resolutions in the first 2 weeks - and a bunch of people will never even start! After indulging for a few days they eventually just forget about any resolutions they might have had... and then in March they start to panic when they realize the weather is getting warmer and they've gained 10 or 20 lbs during the winter and have done nothing to shed it.

If you are one of those people who gain weight every Winter and then - hopefully - lose it by Spring/Summer then I have a little advice for you - Start exercising now! Because the older you get the more difficult it will be keep up that routine. Yes, the idea of resolutions are quite motivating, but if you don't actually DO them whats the point?!

So its time to accelerate your weight weight loss - start thinking in terms of the following: Exercising 1 hour per day is only 4% of your day. And that is all it takes to make a huge difference in your waistline.

TIP #1. Increase time and/or intensity

If you have already been exercising, and your calorie intake has been greater than expenditure, then your usual workout routine will not speed up the weight loss process because you're eating too much junk and not exercising enough. You need to pick up the pace for a week or two.

Ways to do this? Keep the amount of workout time the same, but increase the amount of reps you do by taking less breaks between exercises. If you're lifting weights, decrease the weight but increase the reps a lot. eg. Lets say you are usually lifting 20 lb weights during your exercises and you do 30 reps at a time. Decrease the weight to 15 lbs, but lift 50 reps instead. Doing the math that is 20 x 30 = 600 Vs 15 x 50 = 750. That simple change increases the intensity by 25%. You won't build muscle as quickly, but you will burn fat faster by increasing the reps dramatically. (Weightlifting doesn't really work to burn fat that well unless its more like aerobics with weights added.)

Alternatively, if you have the extra time to exercise longer, then do so. Increase the amount of time you exercise by 25 to 50% longer than your normal workout and use that time to do more cardio / aerobic activities.

TIP #2. Change Your Workout

Many personal trainers (including myself) advise that surprising the body into sudden changes is something to be considered all year around. Sticking to the same routine every time you work out results in plateaus wherein you end up maintaining a specific weight and you aren't challenging yourself any more. If you want to see progressive results then you need to be constantly changing and progressing your workout to a higher level.

This works with sports too. Someone new to boxing won't be able to do 15 three-minute rounds - they just won't have the stamina for it. That is something for professional boxers only. Amateur boxing matches for teenagers start at 3 rounds, with 1.5 minutes per round... and depending on their age can go for up to 4 rounds at 2 minutes per round. (Amateur boxing has a lot of rules.)

TP #3. Detox Time!

Cut out smoking, alcohol, caffeine and anything containing toxins. At least until you achieve your weight loss goals.

Nutrition plays a big role in accelerating your weight loss and intaking toxins will only slow down your progress. Your body stores toxins in fat cells and then refuses to use those fat cells because your blood toxicity is too high - thus making "Stubborn Fat" that refuses to go away no matter how hard you exercise. The only way to get rid of it is to detoxify.

It is not simply a matter of avoiding sweets, rich cheese, crackers and big dinners, the weight will start to drop if you can watch your calories and remove your intake of toxins. Start by going on a "mini detox diet" wherein you stop eating junk food and avoid cigarettes/alcohol and caffeine for at least 5-7 days. If you can go longer than that, do it. The first three days will be the hardest if you are a cigarette smoker / alcoholic, but once you get over the three day hump you can do it.

To help you detoxify faster eat more green vegetables, as the alkaline in the greenery will help neutralize the toxic elements in your blood. Go lighter on carbohydrates too and aim for more protein (eggs, lean meat) in your dishes to make up for it. Drink plenty of water and green tea, and don't wait until you are starving to eat. Instead eat lots of healthy snacks as often as you can.

eg. I never get tired of carrot sticks. I am eating some right now.

TIP #4. Open the Window Drapes and Go Outside More

Vitamin D from the Sun kickstarts your metabolism, gives you more Happy hormones and causes your body to stop storing so much fat. The simple act of opening the window drapes really wide so you get more sunlight on your skin helps you to lose weight. Going outside and getting more sun helps even more.

You can also get more Vitamin D by eating various foods like fish, eggs and mushrooms - or take Vitamin D supplements. See my post Vitamin D, Essential for your Winter Diet.

TIP #5. Take Up a Winter Sport

Get ice skating lessons in Toronto, take up snowshoeing, snowboarding, cross-country or downhill skiing, go tobaggoning with friends, go jogging on any day that it isn't snowing, do volunteer work, shovel snow from your driveway AND your neighbours driveways - basically do anything that gets you outside and exercising so you get both more exercise and more Vitamin D in your system.

TIP #6. Get a Part Time Job that gets you Exercising Outside

Nothing is more motivating than getting paid to exercise. It might be simple like holding a sign and directing traffic around construction workers on the roads, or you might be painting houses or moving furniture. Either way if it gets you outside more often and gets you working hard you will see the benefits both in weight loss and muscle growth.

TIP #7. Go for Walks with your Camera

Snow is beautiful. So is ice. Take your digital or old manual camera and go for a walk. You can make art and get exercise at the same time.

TIP #8. Become an Ice Sculptor

Another way to get exercise in the winter (and make art) is to make ice sculptures. It doesn't have to be fancy or professional. It might be a funny looking snowman or Lady Godiva on horseback... it doesn't matter so long as you have fun doing it.

TIP #9. Hire a personal trainer!

Seriously. If you live in Toronto and you have $30 you can spend on a personal trainer once per month, hire one so you can an once per month session which will help keep you focused, exercising and motivated. Think of it like a monthly checkup and in 3 months you will be seeing results from the extra advice and motivation.

TIP #10. Get your Bicycle out of the Snowbank ...

And clean it! No time like the present. Get it cleaned up and ready for Spring so the first warm day you can go cycling ASAP. You can even take it to your local Toronto bicycle mechanic and they will clean it, repair it and store it for the rest of the winter until you are ready for it again.