s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca
Sep 14, 2023
auto_awesome
Coach Jessie Gruca, a 25-time marathoner and Running Explained Coach, talks about the biggest marathon training mistakes, the importance of fueling and hydration, and the difference between novice and experienced marathoners. She also discusses key marathon workouts for experienced runners, proper pacing strategies, and building mental toughness in training.
Proper fueling and hydration have become essential for marathon success, leading to stronger performances and reduced fatigue.
Mental toughness is crucial in marathon running, requiring strategies to overcome challenges, adapt goals, and push through rough patches.
Starting a marathon at a slower pace and incorporating advanced workouts like intervals and long runs at marathon pace contribute to improved performance and injury prevention.
Deep dives
Importance of Coaching and Training Progression
In this podcast episode of Running Explained, host Elizabeth talks to guest Jessie Gruka, a 25-time marathoner and running coach. They discuss the evolution of being a marathoner and the mistakes made in the beginning. They emphasize the importance of having a coach to guide your training and progress over time. Jessie shares her own experiences of starting as a new runner, training for marathons, and realizing the need for a running coach. They also discuss the challenges of training and racing marathons after having children and offer advice on finding the right balance.
The Mental Challenge of Running a Marathon
Elizabeth and Jessie discuss the mental challenges of running a marathon. They share their experiences of hitting walls, dealing with doubt, and struggling mentally during races. They highlight the importance of training your mental strength and developing strategies to overcome challenges. They also discuss the role of expectations and the need to adapt goals based on different factors like weather and training cycle. Overall, they emphasize the mental aspect of marathon running and how it can impact performance and enjoyment of the race.
Pacing and Overcoming Rough Patches in a Marathon
Elizabeth and Jessie talk about pacing and overcoming rough patches in a marathon. They advise runners to start the race feeling comfortable and confident, rather than aiming for an easy effort. They discuss the need to adjust pacing based on external factors like heat and terrain. They also offer insights on handling rough patches during a race, including mental strategies and focusing on effort rather than pace. They highlight that rough patches are common in marathons and offer reassurance that with mental strength and proper pacing, runners can push through and achieve their goals.
Importance of Fueling and Hydration in Marathon Training
One of the main changes in marathon training is the emphasis on proper fueling and hydration. In the past, athletes may have relied on minimal fueling during a marathon, but now it is recommended to consume gels every 30 minutes or every three miles. Additionally, incorporating salt tabs and carrying water has become a game-changer in training. This increased focus on fueling and hydration has led to stronger performances, reduced fatigue, and better long runs during training.
Pacing Strategies and Progressive Marathon Workouts
Pacing plays a crucial role in marathon success. It is advised to start the race at a pace 15 to 20 seconds per mile slower than goal pace to conserve energy for the later stages. Advanced marathon-specific workouts include sessions like five by one-mile intervals, where the pace progresses from marathon to half marathon to 10K pace. Long runs can also incorporate three by three-mile intervals at marathon pace, building stamina and confidence over time. The importance of recovery and balance in training is highlighted, emphasizing the need to avoid going all-out and risk injury.
Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners!
-The biggest marathon training mistakes most runners make
-Should we try to PR every single time we run a marathon?
-The importance of fueling and hydration
-Novice marathoners vs gain experience in the marathon
-Marathon effort vs marathon pace
-Why it's a problem if you're hammering your marathon pace workouts in the hopes of impressing your coach or forcing your goal pace
-Key marathon workouts for more experienced runners
-How to pace your marathon properly
-Building mental toughness in training
-and more!
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
