There are many causes for running cramps and for the most part, you can get rid of them relatively quick.

David Brown talks on the major reasons for running cramps. As I post this video, I’m working on an article to go in depth than David’s video. Nonetheless, there are two pieces of solid advice that you can be aware of during your next runs.

Leveraging the REALLY important information that you get from a race calculator is nothing to overlook. There are far too many runners who run with a “blind fold on” in terms of how they train and their methods of measuring the progress, if any.

photo credit: lunay

I talked to you about using a running log and why you are pretty much wasting your time and effort if you don’t keep track of your running. But running logs aren’t what we’re talking about today. I wanted to introduce you to a resource that will help you understand what pace you should be running at realistically.

“Slow Down There!”

Do you know the pace you have to run to be able to actually finish your marathon? If you don’t know the right pace to run on for your marathon, there’s a high chance that you will work yourself too hard too early. This will lead to a lot of negative effects on your run and I hate to say it but those runners won’t finish the race.

On race day, there are a lot factors that can influence you that can instantly change your attitude, your mindset and even your goals of the marathon! Something that you should have planned well in advance is your pace to run the marathon.

At the beginning of the marathon, everyone begins to run fast so they can “keep up” with the rest of the pack. This is a HUGE mistake! Go back and read that sentence again: at the beginning of the marathon, everyone begins to run fast so they can “keep up” with the rest of the pack. The same runners who have trained for a 9 minute pace are trying to keep up with elite marathoners that have trained rigorously over the years for a 6 minute pace.

How in the world is that 9 minute pace runner going to survive the whole marathon? Eventually, that runner will get exhausted much faster than he/she expected to and ultimately, disappoint themselves. My goal with this post is to eliminate that possibility by sharing the right tool to perform your best; a race calculator.

The “Go-To” Resource For Calculating Your Pace

The biggest determinant of your pace for the marathon will be your past runs. If you have already ran similar distances, such as the long 18 miler, you know the pace you were running for that specific run. Based on that data alone, you possess the ability to project your pace on marathon day.

There are a variety of tools that you can use to calculate your pace but I’m going to recommend the McMillan Running Calculator. This calculator is developed by Greg McMillan who holds a Masters degree in Physiology.

How the McMillan Running Calculator Works

You type in your best time for a distance, for this example we’ll use 10k. So you input your time of 62 minutes (1 hr|2 mins) and the calculator will show you that your pace for the 10k is 9:58 mins/mile. This means that with your current fitness level, you pace for the marathon is 11:07 mins/mile.

You can now see why knowing this key figure will help you save energy and help prevent from getting too excited ;)

Also, by having a specific number in mind, your goal is more concrete simply because a random number, like 10 mins, doesn’t as much meaning as 9:58. You can also take this information for training for your long runs.

During your long runs, your pace won’t be as fast as well as a 10k obviously because of the longer distance. But, instead of arbitrary setting a goal for your long run, you can estimate the range in which you need to run your long runs through the system McMillan has created.

Right below the main stats, there is a table called “Endurance Workouts”. Look at the “long runs” row and you’ll see that based on this fitness level of finishing a 10k in 62 minutes, the range for finishing a long run is 11:37-12:37 minutes.

The biggest issue with anything I recommend you to try is acting on it. Just because calculating this process is easy and takes very little effort, don’t just brush it off. Take your target pace and periodically compare it to your pace during your training.

If you get used to watching your pace before the marathon, checking it during the marathon will feel natural rather than like a distraction.

PS: What were your results with the McMillan Running Calculator? What’s the pace you need to run during your marathon? Do you think it’s doable?

Using a running log so you’re not running without a purpose

Running a marathon takes hard work, dedication and sacrifice of time. You are literally running a few hundred miles in preparation for one day on the big stage. Do you want to lay the foundation and build up high on it or do you just want to get running over and done with?

Laying the foundation and building on it relies of learning the correct running principles, proper running attire, sound nutrition, and hydration. If you haven’t read the three part series on training for your next race, read that because it starts you with running on the right foot.

photo credit: Darwin Bell

Tracking your results after each training session will really put your training in perspective when you look back and see what you have accomplished over the weeks. If you aren’t keeping a running log of some sort, you are honestly wasting your time. If you don’t track your training session, you aren’t equipped with the right information that will help you run a better marathon.

Here’s an example:

In Week 1 of your training, you ran Day 1. You come home after an exhausting 3 mile run, take a shower and rest it off. Let’s imagine as if you didn’t record any data from your run. In week 2 on Day 8, you go out for your 3 mile run and you don’t record the data. Even at this early stage of your training, you can’t even compare your Day 1 results to the Day 8 results.

You don’t know the paces you ran at on Day 1 and Day 8 nor how much faster you went. Even if you take out the speed component, you haven’t recorded if there was anything that might have affected your running results. If there was a spasm in your left shoulder blade at the 2 mile mark on Day 1, you don’t remember what part of the race it hurt or you might have forgot about it already.

The point is that if you don’t know how much you improved in week 2 compared to week 1, how would you compare your progression in training by week 14? How does this uncertainty affect your mental attitude towards finishing the marathon?

What Do I Write Man?

There are a two main pieces of information you want to put into your running log:

1. Distance
2. Time

These two pieces of information are very important but to really reap the benefits of a training log, you can put in a little more. Come on, don’t be lazy now :P

Some of data you could put in are the weather conditions, intensity, mood and energy before run and last but definitely not least, issues while running. The more information the better but there is definitely a limit and you don’t want to spend too much time on it.

My favourite (yeah, that’s the Canadian spelling…get used to it) component of the reflecting on my running is writing down the issues I faced while running. I usually do this in a journal rather than a log because I liked to get a little more detailed. Nonetheless, this component is important to my running because I can look back on the issues I faced and can attempt to find a solution to problem.

Where Do I Track All Of This?

There are literally hundreds of running logs you can use track you training. There are two main methods of tracking: online or through physical writing.

The Online Go-To Resource

I will go in depth on choosing the right online resource for your running but in the meantime, I recommend you start with Trainingpeaks. There is a slight learning curve but in the beginning, stick to the basics and as you play around more often with this amazing online software. You will realize how you can leverage this priceless tool for this marathon but for future marathons where you will want to get stronger and faster than you are today.

Physical Running Logs

There are many running logs that you can download all over the net. I created a FREE printable running log which you can track your running weekly, monthly and yearly. You can download it from the excel file below by Right-Clicking the logo and “Save Target As”:

Simply right down as much information as you can into the boxes provided in the running logs after your run. I have now given you the fundamental tools to track your running without any excuse. Instead of making the “writing down” part a chore you do after running, make it a ritual; a habit if you will. If you make the recording process a habit, then you will have no troubles keeping up with your progress.

Best of Luck!

PS: Have you experienced the benefit of using a running log in the past? Share what you found to be the most important part.