How to Not Bonk During a Marathon and Get a PR Faster
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- Опубліковано 23 тра 2024
- #running #fitnessmotivation #marathontraining
In this video I discuss how to not bonk during a marathon and get to the finish line in record time. I hope these running tips help you succeed.
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Dr. Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this UA-cam Channel and the resources available for download/viewing through this UA-cam Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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Love it! Locked in for my first marathon at Grandmas to run sub 3:45. Impressive times you’ve run throughout your career.
Keep up the great work Marcus Know you are going to get your sub 3.45. Grandmas is a GREAT course and race to go after it at too. Appreciate your support.
wayyyy underrated channel. Thanks for sharing wisdom.Keep it up (just likemarathon)
I appreciate that! 👊👊👊👊🙏💪
running my third half marathon this weekend!!! 1st in 1:58, 2nd in 1:47 but i went out WAY too fast and died the last 3 miles.. hoping to go out slower this time and get another pr!! 🤗 thanks for your advice
My pleasure. Keep up the superior work. You have massive PRs coming your way soon. 💪💪💪💪
I DNF on my first marathon this year. 30 meters before the finish line and I could se my time on top of the finish gate, but my body just quit on me and I was taken in by samaritans. Last 10 km was the hardest thing I have ever done.
Keep your head up Nyelands..you have some massive new PRs coming your way soon...you have proven you can complete the distance with this effort...just a matter of time now.
I ran my first marathon last year in 3h 27min 10sec. Last week, I ran my second marathon and made my first attempt at a sub-3h finish. I completed the first half in 1h 29min 30sec. However, what I didn't take into consideration was that the last 5k is hilly, which made it hard to maintain the same pace. I ended up finishing the marathon in 3h 00min 20sec. My last kilometer was my fastest as I tried to get that sub-3h finish so badly, but I lost a lot of time in the hills. They always say to start a bit slow and give everything in the last 10k, but if the last part is hilly, it will be hard to achieve your goal time.
HUGE congrats dropping your PR from 3:27.10 to 3:00.20. You are going to absolutely destroy 3 hours soon. Keep up the superior work. THAT is a legit time you ran. VERY well done
@@rundreamachieve thank you. Your videos helped a lot. I was keeping my long runs easy. After watching your videos i started doing one week long run with marathon paces and one week easy that helped a lot
🙏🙏🙏🙏🙏
🗣 The voice of experience!
Thanks!
🙏🙏🙏🙏💪😍
Great video!!
Thanks! 💪💪💪💪🙏🙏
What strength training program would you recommend for runners.
Starting Strength 3x5 or Strong Lifts 5x5 or something different all together?
Hey aaron..I always focused on the core running muscles and on acceleration drills i.e. box jumps, weighted sled sprints, parachute sprints (30-50 meters), medicine ball drills, burpees, planks, crunches, front/rear lunges, bench press and running hills (another form of strength training). Keep up the great work out there man. Once per week in the gym is sufficient for most runners.
Hey run dream how’s it going , I’m starting to wonder if I have some type of heart condition when it comes to going past 14-15 miles, and I’m heat and humidity . I feel like after this mornings tempo 8 miler this morning I’m just more built for half marathon. I can go threshold fast for 1 and half hours to 2 hours but once I get past 2 and half hour mark my heart starts going out control. Even at slower paces. I ran this morning myrtle beach it was 73 degrees 95 percent humidity at 630 am…. My shirt was soaked after mile 3 and my heart rate was already up. Even when I run slower for long distance my heart rate goes up in this weather. Running in the south east and coastal region is just a different beast. I’m just gonna concentrate on going faster at 8-13 mile runs mostly for awile. Even though I really wish I could get better at full…. I feel like deep down the half marathon is my best distance no matter what , when combining speed and endurance
Hey ST, sounds like you are extremely fit. Remember, HR can be dramatically effected in the heat and humidity so always go off of feel and don't worry too much about the heart rate ESPECIALLY during easy days. JOG on those recovery days.Yes, definitely sounds like you are better suited for the longer aerobic races for sure. Keep up the great work out there. Know you have some big PRs coming up soon.
Hey coach, I just started to try out this new workout for my interval runs (not tempo runs) and it goes like this. 4 sets of 2 reps, 200meters each rep with 30 sec rest between reps, and 1:30 rest between sets of 200 meters. The entire time I run I go at my goal pace (6:00 mile.) I was wondering if this was a good workout, thanks and sorry if it’s a bit confusing to understand!
VERY good workout and I like the simulation of goal race pace there. Keep up the superior work. You have some big PRs coming your way.
Thanks!
💪💪💪👊
1st marathon this weekend. Edinburgh marathon. My aim is to run sub 3, I’ve ran 81 mins in the half last month… do you think I have the minerals?
Hey Jaiden, good luck this weekend at Edinburgh, if you can drop a 1:21 half you definitely are capable of a sub 3. Keep me updated. 💪💪💪💪
Hi Nate! Thanks for all the great advice.
I will run the Farsund marathon tomorrow, and will bring 8 gels. Hoping for a new PB. (Faster than 3:28)
I failed… ran 3:08 due to horrid prep especially following the 30km mark. Work to be done!
You NEVER fail when you set a PR that large Yaron. Awesome job. Make the adjustments you need to make in your next marathon. You went from 3.28 to 3.08. That is FAR from a failure. Awesome work man! 👊👊👊
@@rundreamachieve I’ve never ran a marathon before, the 3:28 was someone else… thank you, that was my downfall. I didn’t respect the distance enough. I’ll do a 20+ week build prior to my next marathon and hopefully go below that 3 hr mark