Marathon Running Podcast by Letty and Ryan Letty and Ryan

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In this episode of the Marathon Running Podcast, we dive deep into the nuances of track etiquette, marathon running etiquette, and general running etiquette alongside a seasoned running coach, Christ Knighton. Packed with valuable insights, we dissect various aspects of proper conduct on the track and the road.

We kick things off by examining lane usage etiquette, shedding light on the norms surrounding inner and outer lanes and the protocols for safely passing slower runners while maintaining respect for different paces. We also explore strategies for navigating a busy track, emphasizing the importance of sharing lanes harmoniously to minimize disruptions.

Transitioning to warm-up, cool-down, and direction protocols, we delve into the age-old debate of
clockwise versus counterclockwise laps, discussing traditional practices and exceptions for high-traffic scenarios. In the realm of race etiquette, we outline strict rules for lane assignment, optimal passing techniques, and
considerations regarding headphone usage to ensure safety and effective communication.

Whether you're a seasoned veteran or new to the running scene, this episode offers valuable insights and practical tips to ensure a smooth and enjoyable running experience for all. Tune in and elevate your running etiquette game today!

 

 

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Hey there, fellow running enthusiasts! Welcome back to the Marathon Running Podcast, where every stride counts and every mile is a victory lap. I'm Letty, your trusty host, and today, I am absolutely buzzing to dive into the epic saga of our recent Rome Marathon 2024 adventure!

Picture this: the ancient city of Rome, steeped in history and vibrant energy, serving as the backdrop for our most exhilarating challenge yet. But what made this marathon truly special? Well, folks, it marked a significant milestone in the running journey of none other than my dear brother, Steven. That's right – his very first marathon!

Joined by an eclectic crew of friends and fellow running aficionados, we embarked on this epic odyssey together. From the cobbled streets of the city center to the sprawling parks and picturesque vistas along the Tiber River, every step was a testament to the resilience of the human spirit and the power of collective determination.

But let me tell you, it wasn't all smooth sailing – oh no! We faced our fair share of peaks and valleys along the way. From battling through cramps and fatigue to basking in the sheer exhilaration of crossing the finish line, each twist and turn of the course brought with it a new adventure and a fresh wave of camaraderie.

As we reflect on our Rome Marathon 2024 journey, we're filled with an overwhelming sense of pride and gratitude. Pride in our achievements, both individual and collective, and gratitude for the unwavering support and encouragement of our fellow runners.

So, dear listeners, join us as we lace up our shoes, relive the highs and lows, and celebrate the indomitable spirit of the running community. This is one marathon recap you won't want to miss!

Stay tuned, folks – the adventure awaits!



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In this episode of the Marathon Running Podcast, we sit down with Coach Rebecca Stephenson to delve into the nuances of running as a master runner. Rebecca, with her wealth of experience as a competitive athlete and coach, sheds light on various aspects crucial for masters' runners.

Firstly, Rebecca emphasizes the importance of adjusting training to remain effective and prevent injury as one ages. She offers insights into modifying training regimens to accommodate changes in recovery time, potential weaknesses, and overall physiological shifts that come with aging.

As someone who not only competes at a high level at 51 but also coaches masters athletes, Rebecca provides key considerations for runners approaching 40 and beyond. She touches upon aspects like managing workload, incorporating adequate recovery periods, and staying attuned to the body's signals.

Discussing the evolving athletic journey, Rebecca highlights how priorities shift for runners as they age. She offers advice to younger runners curious about this transition, emphasizing the significance of embracing change, adjusting goals, and maintaining a holistic approach to training.

Cross-training emerges as a vital component in the training repertoire of masters' runners, according to Rebecca. She elaborates on its benefits, including injury prevention, overall
fitness enhancement, and providing a mental break from repetitive running routines. Effective cross-training methods are explored to provide runners with diverse options tailored to their needs.

Rebecca's personal journey serves as a beacon of inspiration, particularly setting her Marathon PR at 49 of a sub 3 after nearly 3 decades of competitive running. She shares strategies and
mindset shifts that contributed to this milestone, offering invaluable insights for masters' runners aspiring to achieve their personal bests.

For masters' runners seeking to sustain enjoyment while maintaining performance, Rebecca suggests practical tips and strategies. From prioritizing recovery to embracing flexibility in training plans, she advocates for a balanced approach that fosters longevity in the sport.

Balancing intensity with recovery is a recurring theme in Rebecca's advice for masters' runners. She underscores the pivotal role of recovery in both performance and overall well-being, emphasizing the need for adequate rest and regeneration to support long-term success.

Finally, Rebecca delves into the significance of strength training in a masters' runner's regimen. She discusses how it contributes to injury prevention, enhances overall performance, and addresses age-related declines in muscle mass and strength.

Through this insightful discussion, Coach Rebecca Stephenson provides invaluable guidance for masters' runners navigating the complexities of aging while striving for continued excellence in their running pursuits.

 

Check out
Rebecca at www.conqueringchallenges.com

Support our
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Welcome to the Marathon Running Podcast! In this episode, we're privileged to have Nicole, the Head Coach at Marathon Training Academy, joining us to discuss the crucial topic of tapering
for marathon runners. With her wealth of experience and expertise, Nicole is here to provide invaluable insights into optimizing the taper phase of marathon training.

 

**Key Discussion Points:**

1. **Duration of Taper:**
Nicole shares her expertise on determining the optimal duration of the taper period for marathoners and the various factors that influence its length.

  

2. **Reducing Mileage and
Intensity:** We delve into the importance of reducing mileage and intensity during the taper phase to ensure runners are adequately rested and prepared for race day.

 

3. **Training Volume and
Intensity Adjustments:** Nicole provides practical advice on how runners should adjust their training volume and intensity during the taper period to strike the right balance between maintaining fitness and allowing for recovery.

 

4. **Decreasing Weekly
Mileage:** We explore Nicole's recommendations on how much runners should decrease their weekly mileage and long run distances to optimize their taper.

 

5. **Workouts and Long Runs:**
Nicole discusses which types of workouts and long runs should be included or modified during the taper phase to enhance performance and minimize the risk of injury.

 

6. **Addressing Phantom
Pains:** Strategies for addressing phantom pains or minor discomforts that may arise during the taper period are explored, with Nicole sharing her insights on injury prevention.

 

7. **Strength Training and
Cross-Training:** Nicole offers guidance on whether runners should continue with strength training or cross-training activities during the taper period and how to integrate them effectively.

 

8. **Nutrition During Taper:**
We discuss the role of nutrition during the taper phase, including any dietary adjustments runners should consider to support their training and recovery.

 

9. **Maintaining Mental
Focus:** Nicole provides valuable tips on how runners can maintain mental focus and confidence during the taper period, especially when facing taper-related anxiety or restlessness.

 

10. **Additional Tips for
Success:** Finally, we wrap up with additional tips and advice from Nicole to ensure a successful taper leading up to the marathon race.

 

**Conclusion:**

With Nicole's expertise as Head
Coach at Marathon Training Academy, we've gained valuable insights into mastering the marathon taper. Thank you for joining us on the Marathon Running Podcast!

 

Support our
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In this episode of the Marathon Running Podcast, we're diving headfirst into the excitement surrounding the upcoming Boston Marathon, just one month away! But before we bring on our special guest, retired elite runner Ron Tabb, who famously clinched second place in the 1983 Boston Marathon, we're setting the stage for an unforgettable discussion. Whether you're gearing up for Boston or simply seeking inspiration, this episode is packed with valuable insights to fuel your running journey. From training strategies and mental preparation to the electrifying atmosphere of race day, we're covering it all. And when Ron joins us, get ready for a masterclass in marathon wisdom as he shares his experiences and tips for success. Whether you're a seasoned athlete or a newbie to the sport, Ron's insights are sure to leave you feeling motivated and ready to tackle any challenge that comes your way. So lace up your shoes, tune in, and let's embark on this exhilarating journey together!



Support our
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In this episode of the Marathon Running Podcast, hosts Letty and Ryan explore a solo journey running the 2024 Tokyo Marathon on March 3. They discuss Letty's experience traveling to Tokyo, covering customary practices, essential tips, and notable aspects of the Tokyo Marathon Expo. Additionally, they delve into Letty's pre-race activities and the marathon morning rituals leading up to the race itself. Throughout the episode, listeners gain insights into Tokyo travel, marathon customs, and the exhilarating experience of participating in one of the world's most prestigious marathons.

Support our podcast and check out our RunSwag Tshirts

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