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Last is the slowest winner!!!

Last is the slowest winner!!!

When running it is not always  of coming first or last but the time on your watch. Even if you come last and you are the slowest runner. If you happy with your time, you are a winner!!! So believe in yourself and LOVE RUNNING!!!

Think BIG - RUNNING

THINK BIG = GET BIG!!!!

With running it is not always  of coming first or second but running against your previous best time. So when you setting up a goal of a time or a distance, THINK BIG!!! That will help you to train harder for your goal and then you will get BIG results..

Happy running :)

Believe in yourself!!!!

BELIEVE IN YOURSELF

If you don't BELIEVE in yourself you will not achieve your goals. So if you want to run a sub 4.00 marathon or a sub 60min 10km, believe you can do it even if you train it will  make it easier to achieve!

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Speed training for all distances!!!

SPEED TRAINING

Speed training will help you to bring your time down on all running distances and will give you that kick for the last 3km! The trick is to let your body get used to hitting the wall and work through that. It will also bring down your comfortable pace and that will give you new pb's.....

Today I will share with you a training session of 10 x 300m's.

● First you have to warm up, jog 1km easy around the track.

● Then stretch for at least 10min until you are loose to prevent injuries! 

● Start to jog towards the 300m mark from the finishing line anti clockwise. 

● When you reach the 300m mark accelerate to 5km race pace or as hard as you can go.

● When reaching the finishing line start jogging to the 300m mark and repeat.

● After you have done 5 x 300m's rest for 5 - 10min.

● After you have rested start jogging from the finishing line clockwise toward the100m line.

● When reaching the 100m line accelerate to the finishing line.

● Repeat until you have done 5 x 300m's.

● After training warm down for 1km and stretch for 10min.

Hope this speed training session will help you.

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Happy running.

Marius

Running - How to prevent blisters

Tips on preventing blisters when running

When I started to run long distance races and training runs, I struggled a lot with blisters between my toes.

After I got tired of blisters I decided to try something new to prevent blisters,  I found that seem less socks worked the best.

With the seem less socks I also through baby powder inside the sock and over my toes.

It worked like a bom!!!! Even after the comrades marathon I had no blisters on my toes!!!

So my tip to prevent blisters is seem less socks and baby powder. I also heard that vasilene works very good to prevent blisters!

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Happy running

Marius

Inspiring running photo

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Beginners running

BEGINNERS RUNNING

When you first start running it is not wise to go and run as far as you can or for as long as you can everyday, in the first week. You will get an injury that I promise you. Start your first week by running only 2-3 times a week and increase slowly as time goes on.

● Start by running/walking lamp poles or if you are in the country side 20m/20m. By walking from the one lamp pole to the next and then running to the next pole. If you don't feel comfortable you can walk 2 lamp poles and run 1. Then as times go on and you feel good, work to 10 poles running and walking 1. Then you know you are safe to start running without an injury.

● Start by doing the lamp poles training for 10min 2-3 times a week and the increase it to 3 times a week 15min. But if you do the lamp pole training for 30min and you want to start running without walking, do not go and run 30min. Start with 10min of running and increase it by 10% weekly if you do not want an injury!! If you have any questions feel free to ask me. Follow me on Facebook https://m.facebook.com/runningtheultimaterace

Safe running 

Marius

Free kaapsehoop 42.2km race entry

Hi all. I have 1 free entry to kaapsehoop 42.km for 1 November. I have a small injury so will not make it on 1 November. Hope one of you can take it from me. It is a fast and flat race. Good race to qualify for comrades marathon ant two oceans marathon. :)

BEGINNERS RUNNING - TRAINING PROGRAM WEEK 3 (5KM)

BEGINNERS RUNNING - INSPIRING PHOTO

BEGINNERS - WEEK 2 TRAINING PROGRAM FOR A 5KM RACE...

Enjoy the running and if you do not feel good after first week of training, stay on week 1 traing program again.

Safe running :)

Beginners runners training program for 5km

Beginners runners trainning program for week 1 (5km)

Enjoy the program and please ask me any questions  if you have any.

Safe running :)