42 Running Tips From a Couch Potato to Marathoner to Fun Runner |

First 11 Life Lessons from Marathons

In October 2016, the life lessons I learned from running my first marathon were more transformative than what I learned from my 13 years of college and post graduate studies.

Below is an initial list of what I learned when I ran my first marathon in 2016, 103 days after getting off my couch, purchasing my first running shoe in 35 years. I was then 51 years old, newly retired from my corporate world, experiencing what some would label as a mid-life crisis, suddenly inspired by a book, in this case, Running Ultra by Rich Roll.

Life is a Marathon not a sprint.
One Foot in Front of the Other
Start! Then Finish!
Build from Success and Failure
Listen, learn but stick to your goal.
Listen to your body and not your ego.
Don’t do it alone.
Fuel. Equip. Enable.
Enjoy the journey.
Each race is different.
DNF and DNP are part of it.

Fast forward to 2023, 7 years after my first marathon. I still run for fun and the mental challenge and the health benefits.

For the first time, a friend and business partner, Tet, asked me for some tips for her upcoming New York Marathon 2023. I recall also asking from tips from 6 friends who I knew also completed their marathons. They were surprised I called them coaches, but their tips asked and delivered via messenger were invaluable. Kudos to Coach Jeriel, Allan, Kelly, Prof Olive, Proj Joy, Mae. I also worked with running Coach Vince (3 sessions) and Racewalk Coach Edsel (2 sessions).

My last marathon was 2 years ago and while I can run a 10km with 1 week prep, I will need at least a month to prep for a 21km. Of course, the prep time is short because I am not aiming to run fast, I just want to enjoy and complete the run.

Best Advise: Think ZYXW

The best advice I can give to write down your ZYXW for the race.

(Learn more about how to Think ZYXW for Highly Repetitive Success)

For my first marathon:

Z: My end in mind for my first marathon was to enjoy running safely, injury free, completely before the race cut-off.

Y: Completing a marathon and even the shorter distances of 10k and 21k is more mental than physical and an opportunity to talk to myself about life and what is important.

X: Don’t run for ego and ignore your body or common sense. There is no shame in DNF or DNP

W: Train and prepare for the race. Just run and enjoy the actual race.

The list below is not comprehensive, not for all, but things I used and cherished. These personal tips were tried over 68 actual races which included a 92 km crazy endurance run, 4 ultramarathons, 8 marathons, and 28 other races which ranged from 21k to 35k.

Marathon Tips 12 to 42

For these 68 races, I researched and tried the following, which all worked for me:

Used Galloway method of run-walk. Found my optimum split which was faster than a straight run.
Aimed for a negative split. Slower pace at the start of the race and stronger at the latter part.
Used Maffetone method to keep heart rate on Zone 2.
Watched youtube on racewalk. Often I racewalk faster than when I just do the Galloway of run-walk.
Got a race walk coach. I did 3 lessons with Coach Edsel in UP Oval after my 5^th marathon and I have incorporated it ever since in all my races and training runs.
Tried Run. Walk. RaceWalk and it continues to be my technique for all my races. It is a tri (read as: try) -athlete type of technique that I sustained over one 92 km run. Each discipline uses a different set of muscles so that you actually rest your running muscles while walking, etc. Analogy: If you lift weights, you rest in between sets, and doing so allows you multiple sets, reps over hours vs. if you just lifted continuously, you will be out in less than 5 minutes.
Used Run Interval app to time and signal interval splits. This app is better than what you can find in your fitness watch.
Used Relieve app for races where I took pictures to document my journey. Best for international races and scenic places. But best to try the app first during training runs.
Ran 60% of race distance or time at least 2 weeks before the race. I got better race results when I ran, walked, racewalked using the same shoes and running gear as the one I will use the race.
To avoid stomach issues, I kept to my typical diet and avoided new food and drinks 3 days before the race.
Tapered 1 week before the race especially for distances 21 km and up. Absolutely no running for me but used alternatives like swimming, yoga, foam rolling to keep the muscles ready.
Used my favorite running gear during training during the race. This includes shoes, shorts, calf compression, race belt, cap.
If only I knew – If you expect the weather to be windy or cooler than your typical running conditions, use a cheap throw-away long sleeve for the early part of the race Within the first 20 minutes, you will literally throw away this as this will be more of a burden than an asset. (Didn’t know this when I ran Vancouver marathon and I used a $50, newly purchased long sleeve shirt which I could not throw away. Aside from enduring this burden during 90% of the race, the race pictures were not as good if I used my typical running gear.
Watched youtube videos and films on running. Favorites include Billy Yang films. A favorite quote goes something like this- Don’t congratulate me for running 42km. Rather, congratulate me for the 200 km I had to prepare and train to be able to run the 42 km.
Listened to audiobooks on running. Especially during my training runs.
Used Strava app to document my runs.
Used Nike run app for listening to running coaches and even great runners like Eliud Kipchogue share their advice while you are running.
Asked friends for advice. For marathon, ask those who have ran marathons. For race routes, I asked those who have ran the same race. Runners love to share tips and ideas to friends.
Set up my Facebook page Freedom Runs at https://www.facebook.com/Mindful33 which is my personal on-line diary of my running journey.
Bought a runner’s watch with a battery life longer than my run.
Ran keto and on fat burning state as it resulted in less inflammation for me.
Used electrolyte capsules rather than Gatorade and other energy drinks to avoid the sugar while getting the electrolytes replaced.
Instead of carrying a hydration pack (which I did only once and never repeated) or water bottle, what worked best for me was a collapsible bottle with cover as there were many aid stations along the way.
Carried pain relievers like alaxan and biogesic and even some pain gel on my pack just in case.
Carried extra money.
Had a mantra: “There are no atheists in foxholes”. I liked this because after a certain distance and time that you run, then the activity transitions to something similar to a soldier in a foxhole during a war.
Inspired by a bible quote:” I have fought the good fight, I have finished the race, I have kept the faith. “– 2 Timothy 4: 7-8.
Took lots of pictures before, during and after the race. They last longer than medals, and finisher shirts.
Was a student of the game: Always learned from everything: the training runs, tips from friends, audiobooks, podcasts, youtube videos, preparatory races, and past completed races.
Expected skin chaffing always. Used gels, sprays, right clothing including right socks to minimize this. Enjoyed each race! The only runs I did not enjoy were those I did not even choose to run. For the other races, even if the result was a DNP (did not participate) or DNF (did not finish), it was always worth it. Of course, finished races provided the best feeling.
Run not because you have to but because you can and you choose to run.