Latest from Coach in Running

What To Eat Before A Run

Nick Harris-Fry — Sat, 04 May 2024 05:00:43 +0000

Most of us have no problem devoting time to thinking about what we’re going to eat after a run: it’s pretty much the only thing we do think about during those latter stages. However, considering what to eat before a run is arguably more important because getting fueling right is key to a successful run.

You can use sports supplements, such as the best running gels, energy bars and sports drinks to fuel before and during a run and these can be convenient options for long runs and hard workouts, but for most runs you can get what you need from your regular diet if you do some planning.

For expert advice on what to eat before a run, I spoke to Dr Samuel Impey, chief scientific officer and co-founder of Hexis, an app that creates personalized nutrition plans for sportspeople.

What does your body need to fuel a run?

Most of our runs are fueled by carbohydrates. Even at low intensity—in zone two [for heart rate]—you're still going to be meeting about 50% of your energy requirements from carbohydrate and 50% from fat. As the intensity goes up the contribution of carbohydrate to energy production goes up significantly. When you hit threshold pace, that's where you become fueled almost exclusively by carbohydrates.

This holds true from short distances all the way through to marathons. The longer you run, eventually, the contribution of fat begins to increase as well, but the bulk of our energy for running comes from our body store of carbohydrates. Carbohydrates are stored predominantly in the liver and in the muscle as glycogen. The average human has about 100g of carbohydrates stored as glycogen in the liver. Then it depends on how big they are and how much muscle mass they have, but anywhere between 400g and 600g of carbohydrate is stored as glycogen in the muscles.

You need to eat carbohydrates to fuel a run, but not fat?

Correct. Even the leanest individual will have enough fat in their body to release thousands and thousands of calories of energy if required. From a digestion perspective, often from a gut comfort perspective, as well as from a fueling perspective, the best way is to fuel with carbohydrates.

What are the best foods to eat before a run?

Any good sources of carbohydrates. That could be breakfast cereals or porridge. If it's later in the day, it could be pasta, rice, potatoes. Eaten as part of a balanced meal with a bit of protein and some fruit or vegetables.

Specifically, what that actually is, is probably down to each individual. What the best pre-run snack or meal for you could be different to what’s best for me. I think everybody should try to find what their body responds well to.

An example would be something like a banana smoothie. A couple of bananas with honey, a little bit of yogurt and some milk blended up. For somebody else, it could be a bowl of porridge. It's individual. As long as there's some carbohydrates there, you're off to the races.

How long before a run should you eat?

The rule of thumb is two hours, but the different types of foods will have different rates of digestion and some will keep you feeling fuller for longer. If you are having porridge, for example, you probably want to have that 2-2.5 hours, maybe even three hours before your run. If you're having something that digests much quicker, like a smoothie, you could probably have that an hour and a half to two hours before.

Are sports supplements absorbed more quickly?

You could have a sports food source of carbohydrates as close as 15 minutes before your run. It depends on how much you have. I'd say try and have it at least 30 minutes beforehand. Just to make sure there's enough time for the carbohydrate and that glucose to get into your body. Carbohydrate drinks and gels are absorbed slightly quicker than carbohydrate chews or bakes. There isn't a huge amount of difference, but for the most part the drinks and gels are absorbed quicker.

What foods should you avoid before a run?

Very high fat foods aren’t going to help you run, predominantly because of the effect on the gastrointestinal tract. Lots of fat slows down the rate of digestion and often correlates with a lack of gut comfort when going for a run. I’d avoid meals that are very high in fat, unless, of course, you're on a keto diet, in which case there's not much you can do about that.

Avoid massive amounts of fiber. Try to get a mixture of sources of carbohydrates that aren't hugely fibrous. Broccoli and celery and carrots, for example, have carbohydrates, but to get a meaningful amount you'd have to eat a lot.

Having some boiled white potatoes instead, for example, is an easier way to get a meaningful amount of carbs without having that additional volume and fiber. That helps, from a gut comfort perspective.

Should you do fasted runs?

That depends on what you're trying to do. A lot of people use fasted training because it's practical. It fits around their job and their day. Personally, I don't have any problem with it as long as you're meeting your energy requirements throughout the day.

Low energy availability can increase the risk in men of reduced testosterone production and reduced sex hormone cycling in females, which can have detrimental effects on bone health.

I wouldn't do long duration runs on an empty stomach because of the risk of [reduced] training quality. Runners who are more experienced could probably go for longer durations because they're able to balance the energy requirements better.

For people who have less training history, I would stick to shorter fasted runs.

Should you eat more before certain types of run?

If you're training for a marathon you don't go out and do the same run every day. You do some faster, some slower, some longer, some shorter, because that improves your fitness. What we see with a lot of people is that despite the fact they're doing different training day to day, they still eat the same amount or the same foods every day.

For long duration runs, it's really good to fuel up beforehand with a good amount of carbohydrates, and take on some fuel during it as well. If you're running for more than 60 minutes we'd advise you to take on carbohydrates before—and take some carbohydrates with you. That can be from gels, drinks, sports foods or, if you're OK with eating whole foods, flapjacks, rice cakes.

For shorter, higher-intensity runs, you don't need to eat more, but aim to increase the percentage of carbohydrate-based foods on your plate. If a plate on a normal day is a third carbohydrate, a third protein and a third fruit and vegetables, shift that plate to maybe half carbohydrate and then a quarter protein and a quarter vegetables—so you're eating the same amount of calories, but the proportion that's coming from carbs is greater.

It’s about matching requirements. If you have a recovery run, or a shorter distance run, you don't need to fuel specifically for those. Just eating some food is going to be a good thing before that, and that's covered in most people's day-to-day diet.

How To Watch The London Marathon 2024 On TV Or A Live Stream

Nick Harris-Fry — Sat, 20 Apr 2024 15:09:34 +0000

The London Marathon is one of the highlights of the running calendar and whether you’re keen to follow the elite race or track friends and family making their way around the London Marathon route, it’s a great event to watch live.

This year the women’s elite race looks particularly unmissable, with 10 athletes who have run sub 2hr 20min in the field including world record holder Tigist Assefa. Two-time London Marathon winner Brigid Kosgei and Olympic champion Peres Jepchirchir are other notable names, as is Yalemzerf Yehualaw, who won the London Marathon in 2022.

On the men’s side the biggest name is Kenenisa Bekele, who is competing in his seventh London Marathon and aiming to win it for the first time, although at 41 he is perhaps more likely to set a masters record than win overall. The fastest men in the field based on recent results are Mosinet Geremew, Alexander Mutiso Munyao and Tamirat Tola, and last year’s runner-up Geoffrey Kamworor will also have eyes on the win.

London Marathon Live Streams And TV Broadcasts

How To Watch The London Marathon In The UK

The BBC has been the broadcaster of the race since its first edition in 1981 and is offering extensive coverage of both the elite race and mass-participation event. Live coverage starts at 8.30am BST on BBC One and runs until 2pm, when it switches to BBC Two before finishing at 3pm. You can also watch the race online on iPlayer, with live streams running until 6pm. There are highlights from the race on BBC Two at 6pm.

If you’re tuning in to catch sight of someone you know, train your eyes on the live stream of the finish line, which last year was available via the red button and on iPlayer. Download the London Marathon tracker app to access predicted finish times for every runner, searchable by name or bib number.

How To Watch The London Marathon In The US, Canada And Australia

Live coverage of the London Marathon is available via FloTrack, with the broadcast starting at 4.10am ET. You can watch online and the FloTrack app, which is available on the App Store, Google Play, plus Roku and the Amazon Fire Stick. A FloTrack subscription costs USD$29.99 a month or USD$149.99 a year.

How To Watch The London Marathon From Outside Your Country Of Residence

The team at Coach stablemate TechRadar have tested VPNs extensively and recommend NordVPN, which is easy to set up and reliable. NordVPN also comes with a 30-day money-back guarantee, so you can try it before committing to a longer plan.

London Marathon Details

When is the London Marathon 2024?

The London Marathon 2024 takes place on Sunday, April 21.

What time does the London Marathon start?

The Elite wheelchair race begins at 9.15am BST, followed by the Elite women at 9.25am. The Elite men and mass race start at 10am.

Where is the London Marathon route?

The London Marathon route starts from Greenwich Park in south-east London and takes runners along the River Thames to cross at Tower Bridge. From there runners head east to run around Canary Wharf and the Isle of Dogs before coming back past Tower Bridge and on to the finish on The Mall near Buckingham Palace.

“The PBs Have Always Been Secondary, I Just Enjoyed Running”—How Anya Culling Took Two Hours Off Her First London Marathon Time

Nick Harris-Fry — Sat, 20 Apr 2024 05:00:00 +0000

There are no shortcuts in running and when you see a dramatic drop in someone’s personal best for the marathon then it’s almost always down to a lot of hard work. That’s the case with Lululemon ambassador Anya Culling, who went from running 4hr 34min at the London Marathon 2019 to an astonishing 2hr 34min at the Copenhagen Marathon in 2023, when she represented England.

Prior to this year’s London Marathon, when Culling will take a place at the elite start, we spoke to her about her running journey and just how she got so quick.

How did you get into running and what was your first marathon like?

I ran my first marathon in 2019. That was the London Marathon. I did that for charity. It was a challenge. I’d never done much running before. I was sporty as a child. I played hockey and cricket, and my family is competitive, but I was never quite as good at sports as any of them.

I did some training for that 2019 marathon, but I didn’t do a lot. I went for some dog walks, which I would run bits of, or I’d run around the school rugby fields. I threw myself in the deep end. I didn’t know what I was doing—didn’t have carbon shoes, didn’t follow a plan, didn’t have a watch—didn’t understand anything.

It was the hardest and most painful marathon I’ve ever done. I didn’t catch the running bug and I downed tools with running for a bit longer.

Anya Culling running her first London Marathon (Image credit: Courtesy Anya Culling)

When and why did you start running again?

I didn’t like not being very good at it. I’d got to county level in hockey and cricket. I had to work hard to get there, but I felt like I succeeded. I felt like I hadn’t succeeded in the marathon. I wanted to commit and get good at it.

Lockdown gave me the kick I needed to take up running. I downloaded Strava on the day we went into lockdown.

As we started to come out of lockdown, we were able to run with friends and do it more as a social thing. That was the only time you could see your friends so I always associated running with that. Then the more I enjoyed it, the more I wanted to do it.

I was running around Battersea Park, in London, and I’d see the same man every day. That was Nick Bester. One day we just got chatting and he later became my first coach.

(Image credit: Lululemon)

You ran 2hr 36min at the London Marathon in 2022, how did you progress to that point?

I did the Rome Marathon at the start of that year, and I did that in 2hr 43min. The one before that was Valencia and that was 2hr 52min, and the one before that was Manchester and that was 3hr 5min. So I was chipping away 10-15 minutes each time. It wasn’t that I just knocked off two hours.

When I ran 2hr 52min at Valencia 2021, I placed in the 1,000s because Valencia is such a big marathon. Then I did Rome in early 2022, and I came first European female and first non-elite, and I think I was top 40 overall, including the men. I thought, “Wow, l really performed there.”

Nothing changed with my training for London 2022. I just inched my way forward. I put my success down to the fact that the time and the PBs have always been secondary. I’ve just enjoyed running.

Along with gradually increasing training, did you change your lifestyle?

I’ve always just rolled with general life. I probably went out slightly less, but I’ve never changed my diet. When you get to doing the amount of running that I do, it’s about getting the calories in before worrying about everything else.

The biggest change has been training my brain like I’ve trained my body. That became a big thing in the weeks before a marathon. Working on my psyche and self-belief, and ways of canceling out any self-limiting beliefs.

I also did more strength and conditioning. I think you can only get away without it for so long until something happens, and then you wish you had done a few calf raises! I didn’t want to get to that point before I started. I want to be in the sport for as long as possible, and the only way I’m going to do that is if I enjoy it, stay injury-free and be happy and healthy.

What would be your top tip for runners looking to improve?

Consistency. You just need to string together a block of good consistent running. It’s about piling it up and building layers on layers.

I’ve Run The London Marathon Six Times—Here Are Four Ways To Set-Up Your Garmin Watch For A Better Race

Nick Harris-Fry — Thu, 18 Apr 2024 15:00:00 +0000

The best running watches can do a lot more than track your workouts. Come race day your Garmin watch can help you stay on track and hit your target time, with a variety of features available to help you successfully pace a marathon.

I’ve run the London Marathon six times and used several different approaches when setting up my watch for the race, all of which were designed to keep me on track for my target time. That’s harder than in other marathons I’ve run because the GPS signal goes AWOL running through Canary Wharf and the tunnels on the course.

The simplest way to track your race is with your normal data screens, but I’d suggest adding lap pace to them, rather than current pace. Current pace is particularly susceptible to GPS trouble and will jump around a lot, while lap pace is your average pace for the current mile or kilometer split you’re running and is a more stable number to help you pace your run.

Even with lap pace the GPS problems you encounter in the second half of the London Marathon when running under high buildings and through tunnels can throw your watch off. I take manual splits when passing the mile/kilometer markers to get an accurate number for each to make sure I’m hitting my target pace.

Distance and time target screen on Garmin Epix Pro 51mm watch (Image credit: Nick Harris-Fry / Future)

A more advanced setting is to use the distance and time target setting on the watch. On your run page hold the menu button, select training, quick workout (or set a target depending on which model you’re using) and then distance and time. Select marathon distance and put in your target time and you’ll get two new data screens. One shows how far behind or ahead of your goal pace you are, and another gives a predicted finish time plus your average pace and distance remaining.

The predicted time is handy as long as you take into account the distance your watch has measured compared with the actual distance you have left to run, with GPS inaccuracies included. Check the distance on the watch against a marker when you pass it and add any discrepancy in time to the predicted time on the watch.

Another Garmin tool you can use is PacePro, which will give you a target time for each mile or kilometer of your race based on the elevation profile of the course, your overall goal and race strategy, as in whether you want to run even splits, or a negative split where you run the second half of the marathon faster than the first.

I’d advise against this though. PacePro is brilliant but will be rendered near useless by GPS inaccuracy and is most useful on hilly courses like the Boston Marathon where your pace per split will rise and fall with the hills. PacePro can help you stick to target pace in the first half of the London Marathon, which has good GPS accuracy with few tall buildings, but once you hit Canary Wharf inaccurate pace readings will throw it off.

The most complicated and most accurate option you can use is a ConnectIQ app that allows you to correct the distance readings on the watch. I have used one called Peter’s (Race) Pacer to do this (Peter’s (Hi-Viz) Pacer is a simpler app that does the same thing). When you pass a marker on the course, hit the lap button and it rounds the distance measured by the watch up or down to be exact.

Peter’s (HiViz) Pacer data screen (Image credit: Nick Harris-Fry / Future)

So if your watch reads 5.12km at the 5K marker, hit the lap button and it will correct to 5.00km, and then adjust the average pace and other stats on the watch. You can also set a target time with Peter’s Race Pacer and it will tell you how far ahead or behind you are.

I’m hoping Garmin will eventually make this a native feature on its watches—as it is on the Wahoo ELEMNT Rival watch—because Peter’s (Race) Pacer isn’t the most attractive data screen, but it has worked well for me in the past when GPS readings have gone wonky. Just make sure you try the app out in a training run to get used to the info being shown.

What’s In Peloton Instructor Ben Alldis’s Kitbag For The London Marathon?

Nick Harris-Fry — Wed, 17 Apr 2024 16:00:00 +0000

To run a marathon successfully you need a plan, a few good months of training behind you, and a whole lot of kit for the day itself. You need good shoes, comfortable clothes, and nutrition and hydration products, all of which you’ve hopefully tested out during your marathon training.

Peloton instructor Ben Alldis is running the London Marathon for the second time this year, and when we spoke to him about his kit for the race it was clear a lot of careful thought and testing had gone into picking it out. That means there’s a lot to be learned from his selections if you’re not sure about your own marathon kit just yet.

Are you excited for the London Marathon?

“I’m so excited because I’ve done it before and I know what I’m letting myself in for,” says Alldis. “I was overwhelmed with the support last time, the fact that at London there are people cheering at every single spot. When you’re in it, it’s so amazing.

“Things have also come on a long way since I ran it in 2018. All the hydration and nutrition, the trainers and the kit has all evolved so much. It’s been fun trying different things out and testing things along the way.”

What running shoes are you using for the marathon?

“I was going to go for a racing shoe, but I’m actually going to stick with the Hoka Arahi 7,” says Alldis. “I’ve been training in them and they feel great. I’ve got slightly wide feet and a lot of the race shoes are quite thin. I have tried the race shoes and they do feel good, but I just don’t want to get injured because of the job I do. I’ve got to teach a class on Wednesday!”

What nutrition products are you using for the marathon?

“I’ve tried quite a few things,” says Alldis. “I don’t eat a lot of sugar, so when I started with some of the gels, they were so hard on my stomach. They do work, but I get a bit of a stomach ache.

“The ones that I’ve actually loved using are from Veloforte. I’m using a mixture of the gels, the energy chews and also the energy bars, just because too much of one thing is a bit much for my stomach. Mixing up also keeps it interesting across however long it’s going to take.”

I rate Veloforte’s products too and they feature on my selection of the best running gels. Just remember, you should never try a new gel for a marathon—stick with what you’ve been using during training.

“I also like to suck on the SaltStick electrolyte fast chews,” says Alldis. “I take a lot of electrolytes for my general life and my job, but obviously you can’t really get the tablets out and put them into bottles [during the race]. These are little tablets that you can just suck on. You have maybe two every half hour or something and it just keeps salt levels up. This has helped me massively, because the last marathon I did, I started to cramp up. I think that was because I tried to just survive on one jelly baby a mile! When I look back, that’s probably why I was cramping up because the salt levels in my body were probably low.”

If this is the first you’ve heard about electrolytes, find out what you need to know with our guide to electrolyte drinks.

How are you carrying all this?

“I’ve been using a Peloton running belt in training,” says Alldis, “but I’m actually going to use a CamelBak one because you can put water in it. Obviously, there are water stations along the way, but it’s helpful just to have a little bit on you.”

What other running gear will you be wearing?

“I’m going to be wearing the Lululemon X Peloton collaboration gear—it’s super soft and super light,” says Alldis. “It doesn’t get too much sweat in it. I also like to wear under shorts just to keep the compression on the quads and the hammies. Lululemon also do amazing socks with compression.”

Are those knee-high or ankle-high compression socks?

“I’ve tried both,” says Alldis. “I think it depends how hot it is on the day, because it can get a bit claustrophobic sometimes when you’ve got too much compression. If it’s a bit warmer, I’ll just go for ankle-high, but if it’s a bit cooler, I might wear knee-high, or I might wear compression sleeves.

“I used to be a sprinter and so my typical running style when I get lazy is on my toes, so my calves get a battering. To have a bit of pressure on them helps a little bit.”

I’ve looked ahead to the London Marathon weather forecast and Alldis might be better off going for ankle-high socks.

What running watch and headphones do you use?

“I’m going to be wearing an Apple Watch,” says Alldis. “I’ve been training with it, and I use the Apple Watch Ultra 2. I’ve always liked the Apple Watch. I wouldn’t say it’s the best of the best watches out there, but it’s the watch that I wear and it’s really helpful for me. It just helps you pace yourself, which is good.” It’s a good choice in my book, I’ve reviewed the Apple Watch Ultra 2 and rate it as the best smartwatch for running.

“I’ve been training with Apple Airpods,” says Alldis, “but I’ve just been recommended this brand of headphones called Shokz which sit on the back of your head and it means you can still hear the crowd.” Shokz makes bone conduction headphones that transmit sound through your cheekbones to your inner ear, keeping your ear free to hear other sounds.

“It’s about getting a balance between trying to take in the crowd versus having a bit of motivation,” says Alldis. “I like to listen to a mixture of podcasts and music. Four hours of dance music can get a bit repetitive! So a good podcast and some music for the end.”

How To Watch The Boston Marathon 2024 Using Live Streams In The USA, UK And Europe

Nick Harris-Fry — Mon, 15 Apr 2024 10:06:05 +0000

The Boston Marathon is one of the most exciting events on the running calendar, and this year will be no different with defending champions Evans Chebet and Hellen Obiri returning to defend their crowns.

Chebet is aiming to win the Boston Marathon for the third time in a row after he beat a stacked field that included Eliud Kipchoge last year. His main threat will probably be Sisay Lemma, who ran 2hr 1min 48sec at the Valencia Marathon last year, is the fastest man in the field and the fourth-fastest in history. Last year’s runner-up Gabriel Geay will also be in the mix for the win.

On the women’s side Obiri will have to face down stern competition from other past champions to win her second, with Worknesh Defaga, Edna Kiplagat and Caroline Rotich all aiming to take the tape. New York City Marathon 2022 winner Sharon Lokedi is another runner to look out for, with home interest coming from Des Linden, who won Boston in 2018, and Sara Hall.

Boston Marathon Live Streams

How To Watch The Boston Marathon In The US

ESPN will broadcast the Boston Marathon live nationally in the US, with its coverage beginning on its flagship channel at 8.30am EDT and running until 12.30pm EDT. It will also be streamed on the ESPN website.

Live local coverage of the race will be on WCVB Channel 5 from 4am EDT to 8pm EDT, along with WCVB’s sister stations WMUR, WMTW and WPTZ.

How To Watch The Boston Marathon In The UK

Eurosport will be showing live coverage of the Boston Marathon on TV and through its website and app. If you don’t have Eurosport as part of your TV package you’ll need a Discovery+ subscription to watch, which costs £6.99 a month or £59.99 a year. Alternatively, you can subscribe to and watch Discovery+ through Amazon Prime Video.

How To Watch The Boston Marathon In Australia

The Boston Marathon will be broadcast live through FloSports in Australia, which costs AUS$29.99 a month or AUS$150 a year. The FloSport app is available on Chromecast, Amazon Fire Stick, Apple TV and mobile devices.

How To Watch The Boston Marathon From Outside Your Country Of Residence

If you’re traveling and want to watch the Boston Marathon through your usual national broadcaster then you can use a virtual private network (VPN). The team at Coach stablemate TechRadar have tested VPNs extensively and recommend NordVPN, which is easy to set up and reliable. NordVPN also comes with a 30-day money-back guarantee, so you can try it before committing to a longer plan.

Boston Marathon Details

When is the Boston Marathon 2024?

The Boston Marathon 2024 takes place on Monday April 15. The race is traditionally held on Patriot’s Day, the third Monday in April.

When does the Boston Marathon start?

The elite men start at 9.37am EDT (2.37pm BST), with the elite women setting off at 9.47am EDT (2.47pm BST). The mass-participation rolling start begins at 10am and the last runners are scheduled to begin by 11.15am. You can find more information in our Boston Marathon start time guide and download the BAA Racing app to track Boston Marathon runners.

Is the Boston Marathon route fast?

The Boston Marathon route starts in Hopkinton in Middlesex County and finishes on Boylston Street near Copley Square in the center of Boston. The race has a point-to-point route with an overall drop in elevation of 459ft/140m, and it is not eligible for setting world records as a result, though several uphill sections in the later stages of the race mean that Boston actually has a more difficult course than most of the other World Marathon Majors. Unless you get a tailwind the whole way, of course.

How To Track Boston Marathon Runners Online And In The BAA Tracking App

Emilia Benton — Mon, 15 Apr 2024 09:10:12 +0000

Whether you’re in town to spectate the Boston Marathon in person or you’re planning to tune into the broadcast and track runners from home, there are several ways you can follow the progress of runners.

If you’re going to watch the race in person to cheer on friends or family members, download the B.A.A. Racing app from the Boston Athletic Association (BAA), which is already live in the App store and Google Play.

The app relays when runners pass any of the 16 checkpoints along the course.

“Folks can track as many runners as they’d like,” says Chris Lotsbom, BAA director of race communications and media. “This is perfect for spectators to gauge what time their athlete is set to finish.”

The app will also feature leaderboards, maps, selfie frames, race information for runners and spectators, participant and spectator guides, weather forecast updates from the BAA’s partners at the local WCVB television station, and more.

New to the app this year is tracking and results for Saturday’s Boston 5K presented by Point32Health, as well as for the B.A.A. Invitational Miles, taking place that same day.

“We annually see that [the app] is incredibly popular among spectators and athletes, often rising to the top of sports app charts in the month of April,” says Lotsbom. “Usually the most tracked athletes are either from the pro field, or celebrities who may be running.”

You can also track participants on the race website, BAA.org, which will feature searchable results, leaderboards, splits and tracking.

“The site will switch over to a tracking race day specific page the morning of the race,” he says. “In case it’s helpful for anyone trying to plan out their spectating in person, we also have town-by-town tips on our website, too.”

And for those interested in following the professional and elite races, the Boston Marathon will air locally from 4am to 8pm ET on WCVB-TV, the BAA’s official local television partner. Nationally, the race will air on ESPN2 from 8.30am to 12.30pm ET. The Boston Marathon start time for the professional men is 9.37am and 9.47am for the professional women.

“There will be lots of coverage on WCVB and ESPN in the lead-up to race day,” says Lotsbom. If you’re not in the US when the race starts, find out how to watch the Boston Marathon where you are.

“We encourage spectators to follow @BostonMarathon across all our platforms (Instagram, X, Facebook, Tik Tok), as well as @Boston26_2_Pro on X, and our B.A.A. accounts: @BAA and @RunTeamBAA on X; @TeamBAA and @RunTeamBAA on Instagram; and Boston Athletic Association on Facebook.”

Six Things I Learned Running My First Boston Marathon

Emilia Benton — Sat, 13 Apr 2024 11:00:56 +0000

It’s Boston Marathon weekend! If it’s your first time running the race, you may be feeling somewhere between a bit nervous and overwhelmed, even if you’re there for a victory lap rather than trying to throw down a new personal best. Being well prepared is an effective way to keep you on the “bit nervous” end of the spectrum, so here are a few things I would have found useful to know before I toed the line in Hopkinton for the first time in 2023.

1. Take The T Everywhere, Even If Staying Downtown

I used to live in New York City, where I would walk whenever I could rather than take the subway—especially since subway stations were usually so close to each other. In Boston, however, trips like walking the distance of one subway station to another if going from, say, a Boston Common area hotel to the expo and back, add up. Stay off your feet as much as possible, especially since it’s a long weekend with the race being on Monday.

2. Don’t Go To Too Many Events Before The Race

Easier said than done with the overabundance of brand and media events. Being out all day every day from Friday morning can be physically and emotionally draining, so I recommend picking one event each day, and try to time one with a visit to the expo to pick up your bib.

It’s also worth bearing in mind that the group shakeout runs can be quite large and crowded. I found a good balance was to go to one group run on Saturday and then do my Sunday morning shakeout alone. It really was nice to be at peace and alone with my thoughts around a quiet Boston Common for my final miles before the big day.

3. Prepare Yourself Mentally For The Race’s Late Start

My first Boston wasn’t my first rodeo. I’d run another World Marathon Major—the New York City Marathon—three times by that point. This meant I knew to expect a later race start than I was used to with my beloved Houston Marathon, which starts at 7am (the perfect race start time, in my opinion) and with the fact that I start most of my long runs by 6am, especially when the weather is on the warmer side.

Even though my qualifying time of 3hr 30min 14sec was nearly five minutes faster than my age-graded standard, I was still seeded in the third wave of runners, which meant I was set to start at 10.50am. Even starting a run at 8am feels late to me, so starting at almost lunchtime was a shock to the system, to say the least. I did know to pack snacks for a second breakfast in between leaving my hotel for the bus to the start village and waiting in the start village, but I am glad I also made plans to ride the bus with a friend from home. If I had made the trek alone, I probably would have sat there quietly, overthinking my race. Chatting with my friend really helped take the edge off and made the hours in between fly by.

4. Know The Walk To The Start Is About A Mile Long

That’s right — when you get off the bus at the start village in Hopkinton, you still have a bit of a journey to the starting line, something I hadn’t heard or read about before my first race. While there’s nothing you can do to avoid the additional time on your feet and it’s certainly not going to affect your ability to have a good race, I think it’s an important detail to be aware of because it will help you avoid lollygagging too long in the start village. You can also plan for things like getting in one last bathroom stop before leaving, because the chances are you’ll be worried about making your start time and the long lines for the last bathrooms on the way to the start will feel too risky.

5. Training For Downhills Is Just As Important As Training For Uphills

Did you know the Boston Marathon is net downhill? Most people brush off that fact and fixate on the notoriously difficult Newton hills, a series of climbs from miles 16 to 21. Uphills have historically been one of my biggest weaknesses, so that was what I spent the most time preparing for.

Even though I didn’t get carried away on the faster, downhill first half of the course and stuck pretty closely to my plan, my quads still suffered from dealing with more downhills than they were used to. It made those Newton Hills hurt even more, even though I didn’t slow down that badly on them. This is probably the biggest thing I’m filing away for training strategy if and when I run Boston again.

6. Don’t Judge Your Progress By Landmarks

Even if you haven’t spent much time closely analyzing the course map, when you think about the Boston Marathon course, you likely know about famous spots like the Wellesley Scream Tunnel, the Citgo sign, and the famous “right on Hereford, left on Boylston.”

For one thing, you will hear the scream tunnel long before you come across it, and there is a significant downhill that precedes it, before you hit the halfway point. Don’t let yourself get carried away there.

As for the Citgo sign, you will see it long before you pass it after mile 25, so don’t further torture yourself if you’re having a tough race.

Lastly, know that the final stretch down Boylston is nearly half a mile long, so don’t expect to sprint immediately there, even though you can see the finish line.

Boston Marathon Start Time: When Does The 2024 Race Begin?

Emilia Benton — Sat, 13 Apr 2024 10:04:30 +0000

If you’ve ever run any of the Abbott World Marathon Majors, you likely know that they tend to start much later than most other well-known marathons. It’s a boon for spectators and runners in that neither have to wake up as early, but it can also throw up difficulties for runners who can face quite a bit of downtime before their individual start time.

To help, I’ve included information about when to wake up, when to head to the start village and how to adjust your fueling plans to accommodate the later Boston Marathon start time, based on my experience of running the Boston Marathon last year.

When do the elite races start?

The Boston Marathon kicks things off with the men’s and women’s wheelchair races at 9.02am and 9.05am Eastern Time, respectively. These are followed by the handcycles and duos at 9.30am, then the professional men at 9.37am, the professional women at 9.47am, and the para athletics division at 9.50am.

What time is the mass start?

The mass start begins with Wave 1 at 10am, followed by Waves 2, 3, and 4 at 10.25am, 10.50am, and 11.15am, respectively. Your wave start is determined by your qualifying time, with the fastest runners being seeded in the front. Exact time cut-offs for each wave vary each year—even though my 2023 qualifying time of 3hr 30min 14sec was nearly five minutes below my age-graded standard of 3hr 35min, I still ended up in Wave 3.

Can I start in a different wave than assigned?

You cannot move up to a faster wave and color-coded race numbers make it very easy for race organizers to enforce this rule. You can, however, move back to a slower wave if you wish to run with a friend seeded further back.

(Image credit: Erin Clark/The Boston Globe via Getty Images)

Where does the Boston Marathon start?

The Boston Marathon starts in the town of Hopkinton, which is more than 26.2 miles from Boston. That’s right, longer than the marathon. One thing I learned last year that no one really talks about is that the walk from the bus dropoff to the starting line is about a mile long.

With that in mind, I would recommend taking advantage of any bathrooms you come across along the way, because after the late-morning hydrating that I wasn’t used to, I found I could have used one more stop before lining up. There were more bathrooms on the way to the starting line, but the lines were pretty long, so I opted to keep moving to start on time. This made for needing to stop mid-race at mile 2, which likely cost me a minute or so on my final time, since all the bathrooms were already occupied I sprinted off-course to use one.

What time should I wake up on Marathon Monday?

Figuring out when to wake up can be tricky, since you’ll want to factor in when to eat breakfast, and whether you’ll do it at your hotel, or on the bus on your way to Hopkinton.

Even though I didn’t start until 10.50am in Wave 3 last year, I was up with my husband at 5am, as he was in Wave 1 and needed to leave earlier. I opted to prepare my oatmeal as late as possible to take it with me to eat on the bus.

If you were going to do that as well, I would say a good rule of thumb would be to wake up at least an hour before you need to be on the bus, assuming you’re staying five to 10 minutes away as we were.

What time do I need to head to the start village?

Most runners choose to stay downtown at one of the hotels that is within walking distance of the finish line on Boylston Street, the expo at Hynes Convention Center and the various events taking place in the days leading up to the race. The Boston Athletic Association highly recommends runners take their official buses from Boston Common, which is a short walk from area hotels, to ensure you make it on time for your assigned wave.

Buses for Wave 1, 2, 3 and 4 leave at 6.45am, 7.30am, 8.15am and 9am respectively, with the final bus departing at 9.30am You can expect the bus ride to take about an hour with regular and other bus traffic, so you may want to use the bathrooms at the transportation village at Boston Common before boarding the bus.

Allow for extra time to drop your bag at the location near the finish line. Don’t forget to leave it before you board the bus, as no bags will be transported back from the start in Hopkinton.

If you plan to drive yourself or get dropped off in Hopkinton, be sure to give yourself even more breathing room to account for traffic and ensure you make it on time.

How To Fuel And Hydrate For A Late Race Start

Since I was in Wave 3 for my first Boston Marathon last year, I didn’t start the race until 10.50am, which is practically lunchtime for someone who is accustomed to running earlier in the day. Being from Houston, Texas, I am used to starting most long runs by 6am and most long-distance races by 7am.

I actually got a taste of similar logistics to the Boston Marathon the summer before I raced it, when I traveled to Ventura, California to run the Mountains2Beach Half Marathon. I didn’t give much thought to the two hours in between when I left my hotel to board a bus to the start and when the race actually started, eating my typical oatmeal breakfast before I left and not packing anything else other than my mid-race energy gels. The race start also ended up being delayed by half an hour, and I was feeling hungry again by the time the gun went off. This was not ideal, and I paid the price for improper pre-race fueling, bonking hard by the halfway point of the race.

Luckily, even though that was “only” a half marathon, it was a reality check for what to expect in Boston, and I knew to pack snacks like graham crackers, stroopwafels and granola bars for the bus ride and start village wait. If you’re on Instagram, I recommend following registered sports dietitians like Starla Garcia and Meghann Featherstun, who will post race-morning fueling and hydration suggestions based on your Boston start time, also noting when you should plan to stop eating and hydrating before your start time.

A post shared by MeghannFeatherstun | Dietitian (@featherstonenutrition)
A photo posted by on

For help picking, consult this guide to the best running gels.

How To Pace The Boston Marathon To Perfection With Garmin’s PacePro Tool

Nick Harris-Fry — Fri, 12 Apr 2024 17:02:24 +0000

Any of the best running watches can help you pace a marathon, as long as the GPS accuracy is on point. By using the lap pace in particular you can judge your pace for each mile or kilometer split and ensure it’s in line with your overall goals, and stop yourself from going out too fast at the start.

However, Garmin’s PacePro tool goes beyond this by offering a pacing guide that’s tailored to your target time, the way you want to run the race and the course you’re going to run. That last part in particular makes it perfect for the Boston Marathon.

That’s because the Boston Marathon route is not the pancake flat course you get at other major marathons like London, Berlin and Chicago. Boston has hills, with the most famous being Heartbreak Hill in mile 20, and you need to judge your effort on the uphill and downhill sections of the course carefully to hit your target time.

With Garmin’s PacePro tool you set the course you’re going to run and an overall target time, then you choose one of three race strategies and how hard you want to run any uphills. The race strategies are even pacing, a negative split (where you run the second half of the marathon faster than the first), or a positive split.

If picking a negative or positive split, you also choose how much of a difference you want between the two halves of the race. You could start slowly and set yourself up to sprint home, for example, or just aim for a minute or two difference across the two halves. You also select how hard you want to run uphills, but if you ease off you’ll have to make the time up on flats and downhills.

(Image credit: Garmin)

This is the magic of PacePro, in that it will give you target times for each mile or kilometer split of the race based on your preferences, target time and the elevation of the course during that exact split. For example, if you set up a target time 2hrs 50min for Boston, plus a negative split where you take it easy on uphills, you’ll be given your fastest split targets for the downhills that come after the famous Newton Hills, with a slower target for the mile that includes Heartbreak Hill, or any other incline.

(Image credit: Garmin)

This allows you to ease off in the early stages of the race, and on any uphills, knowing that the race plan will have you hitting your overall target time by attacking the easier downhill miles on the course. The Boston Marathon has a lot of downhills, so you can judge how much time to make up in those sections well to allow you to be slower on the uphills.

During the race the PacePro screen will show your target time for the exact mile or kilometer split you’re running, plus your current split pace, how much distance is left in the split and the total time you are ahead, or behind, your overall goal.

You will need to use a Boston Marathon route within the Garmin Connect app to get a PacePro strategy, but these are easy to find in the app or on the website by searching for Hopkinton, the town where the race starts. There are several Boston Marathon routes to pick between and you can use them to create your PacePro strategy and then send it to your watch.

The routes are all slightly longer than the exact marathon distance, because they are probably created from the routes people actually ran—it’s hard to run the perfect racing line at a big marathon because of the crowds.

PacePro screen on the Garmin Forerunner 55 (Image credit: Garmin)

Most of Garmin’s current range is compatible with PacePro, even if the watch doesn’t have maps or breadcrumb navigation as a feature. The Garmin Forerunner 55 is the cheapest watch to have the feature, and you can be assured that any more expensive watch launched in the past couple of years will also have it. You can check if your watch is compatible on the Garmin website by typing it in and selecting your watch.

Garmin’s PacePro tool is useful for lots of races, but is best for hilly courses and also those that don’t spend much time in the center of big cities with tall buildings, because the GPS accuracy that dictates the pacing info on the watch is affected when you’re in the heart of London or New York, for example. It’s perfect for the Boston Marathon as a result, and may well be just the thing for getting you up and over Heartbreak Hill still on course for your PR.

How To Set Up PacePro For The Boston Marathon

Go to Training & Planning>Courses
Search for Hopkinton and select a Boston Marathon course from the list
Click ‘create a PacePro strategy’
Pick your target time or pace
Choose between mile and kilometer splits
Choose your race strategy and uphill effort
Check the individual splits to see if they make sense for you, then hit save
Send the route to your device

You can find the PacePro strategy in the training and workouts section of the running app on your watch. Make sure you select it before you start the race. You can also create a PacePro strategy on the watch for any route you have saved on there, but it’s easier to do it in the Garmin Connect app or on the website.

How To Enter The Paris Marathon 2025

Camilla Artault — Thu, 11 Apr 2024 17:00:00 +0000

Taking place in springtime in one of the most beautiful cities in the world, the Paris Marathon is one of the world’s best marathons with a route that takes runners past many recognizable sights including the Louvre, Notre Dame, the Palais Garnier, the Château de Vincennes and the Eiffel Tower. The race starts and finishes close to the Arc de Triomphe and sets off on the magnificent Avenue des Champs Elysées. It also takes runners through the two huge parks at the east and west extremities of the city, and along the north bank of the river Seine.

One of the best things about the Paris Marathon is that there is no ballot and there are lots of places. Around 54,000 runners started the Schneider Electric Paris Marathon in 2024 and similar numbers are expected in 2025. But it’s worth securing your place sooner rather than later as the race tends to sell out well before the closing date and you’ll pay less if you register early.

It’s a great first marathon (it was my first, in 2010)—usually around a third of the runners are first-timers—and one worth traveling to—around a third are international entrants. As well as the incredible atmosphere and stunning architecture rolling past, my Paris Marathon highlights included firefighters spraying hoses over the sweaty runners, the adrenaline rush of thundering through tunnels, the cool tranquil stretches in the Bois de Vincennes and the enthusiastic crowds shouting “Allez Camilla!” just when I needed it most. I still regret not going for the wine and cheese on offer around the 35km marker, though.

When is the Paris Marathon 2025?

The next Paris Marathon will be held on April 13, 2025.

How do you enter the Paris Marathon 2025?

Use the registration form to sign up for the Paris Marathon 2025. An early bird or “first price” single entry costs €130. If you’re planning to run with someone else you can get a discount by signing up as a duo, with entries costing €120 each.

What’s the route of the Paris Marathon 2025?

While the 2025 route has not yet been confirmed it is very likely to follow the usual route, which hasn’t changed significantly since I ran it in 2010 and 2011. The start takes place on the Avenue des Champs Elysées and, with the Arc de Triomphe behind them, runners head east into the center of Paris, taking a loop around the Opera area before passing the Louvre and continuing along Rue de Rivoli and out east towards the beautiful green space of the Bois de Vincennes at around the 10K marker.

After a 10km loop in this park you’ll head back west through the east of Paris to the 25km marker where you’ll see Notre Dame and will continue along the banks of the Seine, sometimes dipping through road tunnels—watch out for the uphill ramps as you emerge.

You’ll follow the river right through the city, and will get an excellent view of the Eiffel Tower on the other side of the river, before peeling off towards the Bois de Boulogne in the west which you’ll reach at the 35km marker. The final few kilometers take you through the grand avenues of western Paris and back to a triumphant finish in front of the Arc de Triomphe.

Is the Paris Marathon route flat?

The route is undulating, with a total of 269m (882ft) elevation gain, including short ramps up from underpasses on the Voie Georges Pompidou and an incline that’s challenging for tired legs around kilometer 39.

Are there water stations at the Paris Marathon?

Refreshment stations are placed roughly every 5K, with water available and, in 2024, sustenance in the form of bananas, dried fruit, sugar cubes, crackers and pretzels. Toilets are located close to each refreshment station. No sports drinks or gels are provided during the race, so you’ll need to bring your own if that’s what you’re used to.

Use This Beginner Pilates For Runners Workout To Improve Your 5K Time

Nick Harris-Fry — Tue, 09 Apr 2024 15:00:00 +0000

Doing some kind of strength training is one of the best ways for runners to improve their performance and injury resilience, and Pilates is a fantastic low-impact way to cross-train and support your running.

For more information on how to best incorporate Pilates for runners into your training routine, we spoke to Liz Patient, certified Pilates instructor and founder of the Pilates for Runners app.

What are the benefits of Pilates for runners?

“Pilates is a powerful tool for runners looking to increase their speed and strength, improve their posture and form, and reduce the risk of injuries” says Patient. “Studies have shown that introducing weekly Pilates to your training can improve not only your 5K time but also your trunk strength and VO2 max (Finatto et al. 2018).

“The emphasis in Pilates on building a strong core and trunk—including your glutes, hips and shoulders—improving coordination, motor control, and proprioception [body awareness] all enhance your overall stability and balance. This enables runners to maintain an optimal posture and form during each stride when they are absorbing huge loads through the body from their ground strike.

“Studies have also shown Pilates improves your functional movement (Laws et Al. 2017 and Lim et Al. 2019). As the trunk becomes stronger, runners experience increased power transfer through their bodies, in particular to the lower limbs, leading to more efficient and forceful strides.

“Incorporating Pilates into your schedule can also help to reduce injuries and help you enjoy running even more. Pilates is a fantastic balance to running to reduce both mental and physical stress on the body. The focus on breathing not only helps to reduce stress and anxiety, it also helps lower your heart rate and blood pressure, reducing physical stress in the body. At the same time, the emphasis on improving overall movement, through movement variety, strength and mobility, all helps to reduce the risk of muscle overuse from the repetitive nature of running.”

What’s a good way for runners to start Pilates?

“The low-impact nature of Pilates means it can be done anytime without impacting your running training,” says Patient. “You can get started with short but regular and consistent sessions tagged onto your runs or existing strength sessions. Start with just 10 minutes 3-4 times a week to see results, and from there you can scale and adapt your sessions around your running.”