Best marathon training apps Online

A number of full-featured running apps are available to provide you with marathon training plans. Running apps have additional sound cue options for your workout. You can choose to hear how far and how fast you’ve been running, as well as the remaining distance to be covered. In this article, we have listed down Best marathon Training Apps Online that will surely help you in your marathon training plans.

While running apps are not meant to train people for races, some top apps can download weekly training plans to be followed. The right training will assist you in accomplishing your goal and reaching the finish line. Here are some of the Best Marathon Training Apps Online:

RunKeeper app for Android and iOS

This is one of the highly recommended running apps. It syncs your pace/speed, route, distance, and calories with your account on the website, Runkeeper.com. This app provides you with some basic workouts. Marathon training plans can be found on the website under ‘Fitness Classes’ and are priced at $20.

Once you purchase the week-by-week marathon training plan, it is downloaded to the Runkeeper app available on your phone.

A couple of distinct features allows Runkeeper to stand out; the recording of elevation changes and auto-pause. Elevation information enables you to observe a change in your pace when you’re uphill bound, and also to match the hills on the workout route with those in your planned race.

The auto-pause feature stops Runkeeper when you stop, to allow you to tie your shoe or tend to your dog, etc. resulting in accurate average speed/pace readings.

Marathon Training Apps from Shoe Manufacturers

Both Nike+ and Adidas’ MiCoach app are among the best marathon training apps online. But, the Adidas app comprises of more powerful features. A free training plan can be downloaded directly to the Adidas mi coach app. Nike+ however, does not download to an app, but, rather it formulates events on your private calendar. Both Nike and Adidas have produced a line of devices such as heart rate monitors to work together with their apps in measuring training.

• Nike +app for iOS

This was one of the initial running apps that tracked a person’s route, pace, and provided audio cues. At first, the app worked with a shoe sensor. Now it uses the GPS on your iPhone. Shoe sensors can be applied when paired with an iPod nano.

With the Nike+ app, you have the option of selecting either time or distance of a run. Interval training and workouts are not available. You can log into your Nike+ account to get a marathon training plan. Plans can be located by clicking on ‘coach’ in your dashboard sidebar.

There you will find plans to prepare you for the New York City Marathon, the Nike Women’s Marathon, and the Chicago Marathon.

The training plan can be downloaded as an ICS or PDF file which will automatically fill your calendar. You will receive daily calendar alerts with particulars of a day’s work out together with the length you need to run. Tap ‘distance’ in the app, and record your mileage to end the day’s workout.

If you’re a beginner, you will be thankful for the training terms in Nike’s glossary as you get to understand how to proceed when the workout needs speed play, Fartleks, or short intervals.

• Adidas MiCoach app for Android and iOS

This is among the Best marathon Training Apps Online which are suitable for all kinds of training and is considered among the best marathon training apps online. Adidas miCoach app helps you to establish your current level of fitness so that you may determine the speed and vigor to place in your run.

Your training plan will indicate the particular zones where you will train every day.  The zones have color codes: Easy walking is shown in blue, steady running has a green color, fast running is shown in yellow, and red color for maximum effort

Before you commence training, do the 12-minute assessment run. The results will show you the pace to run in each zone. The 12-minute assessment allows you to train at a proper pace to avoid injury due to premature over-training. You will also be able to see when you are not running at full potential.

You should follow the color-coded effort zone while running and obtain sound cues to inform you about when to slow down or speed up. Adidas miCoach uses heart rate monitors together with accessories to channel data to your iPhone. You can view your progress on an In-app chart or you can get more detailed analysis through sync with your MiCoach online account.

Read also: Best Marathon Training Diet

Now that you know some of the best marathon training apps online, why not try them out? If you use the best marathon training apps online, you may as well be having a training coach. The Perfect Training App will allow you to achieve your goal and get past the finish line.

 

Best 16 Week Marathon Training Schedule

A 16 week Marathon Training Schedule is a very exciting and hard task for any runner regardless of skill level. Completing this training regimen takes discipline, knowledge, and organizational skills. Creating a training schedule varies from runner to runner depending on time commitments and experience. This article is going to give you some pointers on how to develop a marathon training schedule for 16 weeks ranging from dietary needs to a variety of exercises.

Diet is often not planned into a training schedule, and proper food is very important when it comes to planning high endurance races. The body needs a certain amount of calories, carbohydrates, fats, and protein to function at optimal levels for day to day tasks, and these nutrient levels need to go up when training.

Depending on whether your goal is to lose weight or maintain weight during the marathon training, keeping track of your food intake is important in order to stay on track of the goal and make sure your body has the proper nutrients for sustaining energy and repairing muscles.

Calorie and nutrient intake is going to vary from person to person, so you should utilize an online or smartphone tool such as My Fitness Pal.

A 16 week marathon training schedule is a great time frame for someone trying their first marathon. It is also great for experienced runners wanting to improve their time. The following scenario typifies a training schedule. The workouts during the weekdays are going to be a mixture of low mile runs and weight training. Saturday is going to be the long run day.

For the weekday runs, the miles are going to start off in the low numbers such as 3-5 for the first 5 weeks of training. Monday and Thursday are the days you run 3 miles, while the Wednesday run is a little higher. The Wednesday runs for weeks 1-3 are going to be 4 miles, and weeks 4-5 are going to be 5 miles.

It is best to start off slow, so your muscle can acclimate to the rigor of the workout. Add one more mile to this pattern within a 5-week block; for example, Monday and Thursday’s runs are going to be 4 miles between week 6-10.

Saturday runs are the long run days, and this is the day that mileage increases each week. Week 1 is going to start off with 5 miles. Then, increase the mileage each week by 1 mile. By week 5, increase it by 2 miles. From here, you can increase the mileage by 1-2 miles each week until week 14. You should decrease your mileage back down to 9 miles.

Weight training is often looked over when it comes to marathon training. Weight training is what keeps muscles strong and resistant to injury, especially during something rigorous as a 16-week marathon training schedule. It is recommended to train upper and lower body as well as the core. It is important to train the upper body because your arms are what propels your leg movement.

You should only do lightweight sets of more than 12 repetitions. Heavier weight and lower repetitions can add bulk to your body. It is recommended to incorporate weight training on Tuesday, Friday, or a day during the low mile runs, but never have back to back weight training workouts.

Week 16, the week before the race, is resting week. It is recommended to only run 3 miles on Monday and Thursday, so your muscles can heal and replenish its energy before a 26.2-mile race.

As already mentioned, this is an overview of the 16 week marathon training schedule. Besides your weekly runs, you should always be mindful of your dietary needs and weight training. The training schedule mentioned throughout this article is a suggested overview, and there are a lot more schedules that can be found online. You should feel free to do an online search to look at other 16 week training schedules to see which one suits you.

Read more:12 week Marathon Training Schedule

Best Post Running Stretches

If you are new to running or want to train for a competitive event, you may have picked up a runners magazine or checked out an online training program. Here we are explaining Best Post Running Stretches that you should practice after a run, and try to find time for them on your off days too. The only thing that the training program will probably tell you is how to run, in particular the distance you can aim for.

What it doesn’t tell you is how to protect your body from the increased stress of the increased mileage through stretching after your workouts!

As crucial to your workout as stretching is, not one training program online is going to tell you to stretch.  Some people might limber up a bit before running, but few people know that post-run stretching is the most important! Therefore you must try to incorporate the Best Post Running Stretches to your advantage in your personal training.

Stretching after a run will help protect your muscles from injury, especially from the concussion of running.  It will promote blood circulation and help muscle micro-fibers repair themselves more efficiently.  Plus, it just makes your body feel good as well as helps you become more aware of your body.

Awareness is the first step towards protecting yourself from injury.  If a particular muscle or ligament is sorer when stretching, it is a good idea to focus your stretching on that area to help the muscle repair itself.

So you know that it is important to stretch.  But what kind of stretches should you do?  Here I am going to give you the Best Post Running Stretches.

1. Start with your calves – a lunge with one leg forward at a 90-degree angle, and the other stretched back resting on the toes.  This one is a good  “oldie” because it really works out any tightness in your calves.
   This stretch will help prevent shin splints by helping your calve muscle to repair faster so it can work to minimize concussion, allowing you to land more softly.
2. Move on to your hamstrings.  Try standing with your legs crossed (step your right foot over to the left of your left foot) and bend over slowly from the waist.  When you begin to feel the burn, stop there and maintain the stretch for at least 5 seconds.
   Then do your other leg (left foot placed to the right of your right foot).  The hamstrings are another big muscle group that works hard during your running.
3. Stretch the calf muscle and the hamstring together by sitting down with your legs stretched out directly in front of you and reaching over and down to your feet.  Just as much as you can and hold your stretch for at least 5 seconds – and work your hold to longer times as you become more flexible.
4. Try a V formation with your legs sitting down to also stretch out your inner thigh muscles or groin muscles, also known as the adductor muscle group.  Similarly, try to touch your feet by reaching over your leg.  The wider the angle of your V shape made by your legs, the deeper the stretch.
   These muscles might not feel sore from running, but stretching them makes them come into action more, making your stride lighter and more controlled when running.  And a lighter, more controlled stride means less risk of injury!
5. Don’t neglect your glutes or buttock muscles in your post running stretches. Rollover on your back and bring your right knee back towards your chest.  Hold the stretch where it is comfortable for you, yet still, you feel the stretch in your glutes by holding your knee with both hands and pressing your knee towards your chest.
   Glutes are important because they are the beginning of the muscle group combination that starts each step.
6. Finally, moving to a muscle in the front of your body – your quads or front thigh muscles.  Stand up and lift one foot towards your buttock.  Holding your knee with your hand, increase the stretch to where it is still comfortable but you feel your quads.
   The quads are important as they are a key muscle that enables your running stride.  So don’t forget to stretch the quads but be careful not to place too much strain on your knee when doing this.

If you do these stretches after running every time, you will,  no doubt be training smart and reducing your risk of injury.  Try to spend ten to fifteen minutes doing these Best Post Running Stretches after your run and don’t cut corners! If you do this, I guarantee your running stride will improve, becoming more efficient and reducing the concussion to your joints, particularly your knees and ankles.

Happy Run and don’t forget to stretch!  

Read more: The Dos and Donts of Training for a Marathon

Best Pre Running stretches

Pre running stretches are body warm-up methods for the strenuous running session.  Runners,  professional or amateur, need to practice Best Pre Running stretches to keep muscles safe from injuries while running and related jerk and sheer exhaustion.

Stretching is beneficial to keep the human body in shape and it’s like a muscle conditioning that a runner needs while running at high speed and working hard to finish the deadline at his or her earliest.

It is important to practice stretching because by stretching you can to enjoy better muscle strength and muscular flexibility and at the same time reduce the botheration of muscle soreness that may come after running session. Below are some of the best stretch exercises you can perform before running.

1. Wall Pushups

This pushup is one of the Best Pre Running stretches that will stretch your calves’ hips, back and shoulders. This can be performed in three variations. The first variation you can do by standing a few feet from the wall and placing your hands on that wall as your heel remains flat on the floor and lean in front as you stretch the muscles on the calf.

The second variation is done to strengthen the muscles that are under your calf. You will begin by bending forward and placing your hands on the wall, then bring your right foot in front and raise your toes. Stay in this position for some seconds then repeat the same stretch on the other side.

The last variation of wall pushup is hips, back, and shoulder stretch. Start in the same position as the rest of the wall pushups you have done. You will bend your body in front of your hips and place your hands on the wall; you will then lift your toes from the ground and push your buttocks behind. Release after a few seconds.

2. Piriformis  Stretch

This will stretch your piriformis muscles that are on your buttocks. This is one of the Best Pre Running stretches that are sure to help promote your overall flexibility. To perform this, you need to lie on the floor with your right leg crossed on top of the left knee as your right shin rests on the thigh on your left.

Now grip the thigh on your left with your hands and then drag your leg near your body. You will need to hold your body in this position for a few seconds then relax and repeat the same stretch on the other side.

3. Hamstring stretch

This is known as one of the Best Pre Running stretches that runners should perform. This stretch is often done differently by different runners but the best-recommended way to perform it is to start by lying on the floor. You now lift to the air your bent right leg until it reaches 90 degrees from the floor.

Now with your back laid flat, hold your right thigh from the back using your hands and make sure your knees are straight. You will repeat this stretch on the other leg.

4. Quadriceps stretch

This stretch is one of the Best Pre Running stretches that will elongate muscles on your front thigh. To perform this stretch, you will need to stand using your right leg and you can use a chair to help you balance if you need to. You then bend your leg on the left side and hold your foot using your hand on the left.

Once in this position, you will need to stay in this stretching position for about 30 seconds after which you will release and again repeat the same on the other foot. The most important thing is how to choose the best stretches as this will help keep you safe and successful as a runner.

Although pre-running stretch ups are not tough to do it is to be done with the best integrity of concentration. Practising under an expert master or under supervision of a trainer is recommended for the beginners for prevention extra warm-up which may not prove good for muscle soreness.

It is always wise to practice these pre-running stretches on a regular basis so that the body and leg muscles always remains fresh and conditioned. Regular stretching improves muscle ligament flexibility.

Also Read: Best Marathon Training For Beginners (2020 Guide)

Best Running Shoes for Bad Knees

Whether you are in training for a marathon, or just running to stay fit and healthy, proper running shoes are a must.  Running can sometimes cause soft tissue injuries and stress fractures, so finding the Best Running Shoes for Bad Knees is a good way to begin your search for running shoes.

In addition to a good pair of running shoes, strengthening the muscle attached to the bone will reduce the risk of stress fractures.

A runner’s stride also impacts the effect running has on the knees.  The less time a runner’s feet spend in the air, the less force they strike the ground with.  Therefore, runners can reduce their risk of fracture by reducing their natural stride.  However, reducing one’s stride generally slows down the runner.

So, a better option, especially for competitive runners, is to find shoes for a runner’s particular gait.  This can help reduce impact without having to reduce stride, thereby slowing their run.

Three different running shoes make the top of the list as Best Running Shoes for Bad Knees.  The Nike Zoom Vomero + 5 are great running shoes.  The Nike Zoom Structure Triax + 15 also made the list.  And, New Balance made the cut with their 1012’s.  Take a look at these three running shoes and see which one is right for you.

The Nike Zoom Vomero+ 5 running shoe is made for runners with a neutral gait.  If you want to impact protection, this is the shoe for you. Updated cast polyurethane saddle provides added energy, drive, and improved fit. The anatomically shaped external heel counter, full cushion midsole, and extended crash pad adds cushioning for improved transition and long-wearing durability.

The Nike Zoom Structure + 15 offers just the right mix of comfort and stability.  Your feet stay put with the asymmetrical fly wire midfoot and heel panel.  These shoes are strong and lightweight but offer great support.  The midsole crash pad helps absorb shock to make it easier on your bones and knees.

The carbon rubber along the heel helps resist abrasion and makes these shoes durable.  The deep flex groove along the length and width of the shoe makes your gait more efficient.

The New Balance 1012 is a fabulous shoe for high mileage runners.  These shoes offer excellent stability and motion control.  N-energy, in the midsole, provides these shoes with advanced shock absorption and cushioning which could make these the Best Running Shoes for Bad Knees.

These shoes also have lightning dry wicks that help keep moisture away and your feet dry and comfortable.  The New Balance 1012’s use a dual-density collar; a softer density foam against the foot for cushioning, and a firmer density foam for support.

The foam delivers comfort and Breathability while keeping odor away.  The rubber outsole of this shoe is flexible and light.  The support system of this shoe provides a smooth transition from heel-strike to toe-off.  And, the lockdown liner is integrated into the lacing to provide optimal fit without smothering your foot.

Which shoe is the best running shoe for bad knees?  You decide.  You can’t go wrong with the Nike Zoom Vomero + 5, with one of the best impact protection systems.  Or, test out the Nike Structure Triax + 15’s.  These shoes will make your gait more efficient.  And, lastly, the New Balance 1012’s are also great running shoes.

These shoes are perfect for high mileage runners, because of their advanced shock absorption and cushioning.  Shoes are one of the most important tools of a runner.  Choose the right pair for you.

Also read: Best marathon training apps Online

 

Carbohydrate Loading Definition

Definition

Every athlete knows the importance of a proper diet: you can’t train until you give your muscles the fuel they need. Carbohydrates are especially important for runners because your body converts carbs into glycogen, which it stores as energy to burn during exercise. While it’s important to get enough carbs at every point in your training, following a carbohydrate loading (carb-loading) diet in the week before an endurance event like a marathon can boost your energy during the race.

This carb-loading definition should help you figure out how and when to use this diet for race day performance.

Your body maintains reserves of glycogen like a gas tank for your muscles – during exercise, your muscles burn the stored glycogen. When you compete in a marathon, though, your body burns through your stored reserves of fuel before the race ends, leaving your muscles fatigued.

A quick Carbohydrate Loading definition: carb-loading works by training your body to store as much glycogen as possible thus increasing the size of your gas tank to give you a competitive edge in the race.

The first stage of carb-loading starts the week before your race. In this first stage, you intentionally burn through your glycogen reserves: it sounds counterintuitive, but you have to do this before you replenish them. Start by lowering your carbs; at this stage, carbs should only be about 50% of your diet.

Don’t decrease calories, though – be sure you make up the difference with protein and fat. Keep training at your normal level – remember, the goal is to use up as much of the glycogen in your “gas tank” as you can.

The next stage is the fun part: this is when you get to eat mounds of pasta and piles of baked potatoes and justify it all as part of your training. Between three and four days before your race, increase your carb intake to 70% of your daily calories.

To maintain your overall health, focus on healthy, complex carbohydrates like whole-wheat bread and sweet potatoes – Snickers bars might have a lot of carbs from all the sugar, but they aren’t healthy food! Cut down on the fat and protein to keep your calorie intake roughly the same, but don’t be alarmed if you gain a little weight anyway at this stage, since carbs cause your body to retain more water.

The extra weight will disappear after the race when you go back to your normal eating patterns. In the second stage of carb-loading, you should also cut back on your training. In this stage, you’re trying to fill up your “gas tank” of glycogen as far as you can, and when you run, you use that glycogen for fuel right now, instead of saving it for race day.

Don’t stop running entirely, but go easy on the long runs. You’ll be running long enough in a few days.

After carb-loading intensively for a couple of days, you’re ready to race! Your body is storing as much glycogen as it can, to maximize your performance for the long haul. Even the most intense of carb-loading diets can’t carry you all the way through a marathon, though, so make sure to bring along some gels, bars, or sports drinks to power you through the last few miles.

No Carbohydrate Loading definition would be complete without a necessary warning: before you try a carb-loading diet, use some common sense and make sure it’s right for you. If you’re diabetic, carb-loading can do more harm than good.

Since carbs affect your blood sugar much more intensely than protein or fats, be careful about carb-loading if you have a history of blood sugar problems. It’s a great tool, but it’s not worth sacrificing your health for.

Carbohydrate Loading can help all runners, but especially marathon runners, boost their endurance and performance for an important race. While it isn’t for everyone if you don’t have any medical problems that would make carb-loading an issue, consider using this diet to give you that extra push for your next endurance event.

Read also: Best Marathon Training Diet

 

Disadvantage of Carbohydrate Loading for Runners

It is a normal practice for runners to take a  diet that is highly rich in carbohydrates. As already mentioned in previous articles,  the process of having a lot of carbohydrates for runners in order to improve their performance is known as carbohydrate loading. Along with the advantages, let’s discuss the disadvantage of carbohydrate loading for runners.

The chief and primary disadvantage for runners being indigestion and serious diarrhea. This usually occurs when carbohydrate loading is performed incorrectly. It can result in serious gastric and stomach upset difficulty.
The osmolarity of the intestines is triggered by the presence of the undigested carbohydrates in the intestines.

It is caused by the unprocessed carbohydrates which bring the water into the gut, affecting the water balance of the body and thus, causing disorders.

These incidents can easily be avoided by simply sticking to the fixed amount of carbohydrate loading recommended for you,  which is round about  600g per day, and suggested to be divided between the day meals so the overfilling of your stomach could be avoided.

This measured limit of carbohydrate can save you from the potential disadvantages of carbohydrate loading for runners.

Each gram of glycogen storage comes with at least 2.7g of water with it; if you have taken a high carbohydrate diet before the race then your body weight is expected to be increased by 2 kg. This increased body weight will affect your running rate in the first half of the race when the energy reserves of your body are at their maximum level.

Hypoglycemia is an additional Disadvantage of Carbohydrate Loading for Runners which affects your health poorly. This disease is frequently noticed between the days of low carbohydrate ingestion.

Your body is used to carbohydrate loading, so when you start taking a low carbohydrate diet resulting in fewer glycogen reserves for your body and brain then you might go through symptoms such as overwhelming tiredness, sleepy, lethargy, an increased rate of your heartbeat and severe hunger.

Emotional disturbances and numbness in the body could also be noticed. These conditions could lead to a  serious coma or death if not managed on time.

Practical problems come along with this regular carb-loading routine. Since this is an extreme diet,  It can prove very difficult and time-consuming for you to prepare the kind of food required for this diet.

Being a runner or an athlete can frequently cause injuries or wounds that take a long time to recover and can become a hurdle in your athletic goals. You will find it difficult to recover without ingesting carbohydrates during the days of your illness, even if your doctor doesn’t recommend it.

Among other several disadvantages of carbohydrate loading for runners, there is an increased risk of heart stroke and stomach injury, it can also lead to colon cancer if prolonged. Health authorities have also mentioned that hemorrhage strokes can be expected due to the overuse of carbohydrate loading because it increases the blood pressure levels in your body.

The practice of carb-loading makes sense in the context of intense daily exercise. The minute you exercise less or not at all.  you can expect to feel immensely tense and saddened because your body will be filled up with all this extra energy and no outlet for it.

You can also go through a myriad of emotions, from tearfulness and temper tantrums. These negative mood swings will be observed during the low carbohydrate period.

Therefore, as you carbo-load,  understand and realize that in the short term, this may prove to be helpful in you having high energy and endurance during the race but with the passage of time, when the race is over it can result in the destruction of your health if not properly managed.  It is not a wise act to take risks with heavy and improper carbohydrate loading. Those are the disadvantage of carbohydrate loading for runners. Carb-loading can also cause digestive problems such as bloating, as mentioned above. Many foods that are rich in carbohydrates also contain dietary fiber which, while beneficial in small amounts, can lead to constipation and diarrhea in large doses

Read also: Carbohydrate Loading