MMM: How Every Runner Can Be Elite, The 6 Hardest Marathons In The World + How To Measure Your Vo2 Max

Your weekly shot of running, training, health, and life tips from
Marathon Handbook + yogajala + BikeTips

Hey folks, Thomas here! This week we've got . . .

🏃‍♀️ expert coach Eric Orton discussing how every runner can be elite;
🌟 our expert physical therapist Ben Gibbons discusses how to speed up muscle strain recovery;
🏃‍♀️ the 7 best electrolyte supplements to help prevent dehydration and improve muscle function;
💚 the science behind muscle memory and how it can benefit your training;
🔥 plus ...how to measure your Vo2 Max.

Here are this week's 10 takeaways, enjoy!

#1: How Every Runner Can Be Elite by expert coach and columnist Eric Orton

No, this is not clickbait.

Most traits that make up an elite athlete are trainable, controllable, and tangible - traits we all can have. Yes, we might not have elite physical traits, but what separates elite athletes from their peers is tangible and trainable.

It is all about the daily choices that are made to be the best that we all can have and learn from.

In this article, I will discuss the different running personalities and give you my top elite coaching guidelines to make you train at your very best.

More from expert coach Eric Orton:

>> Why Every Runner Should Use A Minimal Shoe…Sometimes

>> How To Improve Your Marathon Or Ultra By Training Speed First

>> How To Master Running Form And Avoid Injuries (For Good)

#2: In Running News this week . . .

#3: Here Are The 6 Hardest Marathons In The World For Your Bucket List

Every marathon is inherently difficult; covering 26.2 miles on foot will always be a tough physical and mental feat.

While many runners are keen on running the fastest marathons in the world or flattest marathons in the world to nail a PR, others are looking for the hardest marathons in the world.

In this article, we will discuss what makes a marathon challenging and provide a list of the hardest marathons in the world (or at least some of the toughest world marathons) if you really want to test yourself.

Check out some of our marathon guides:

>> Our Complete Marathon Training Guide: How To Train For A Marathon

>> Marathon Time Calculator: Predict Your Marathon Race Time

>> Free Marathon Training Plans For All Abilities

Are you looking for a motivating and experienced online running coach to help you achieve your running goals?

Whether you are a brand-new runner looking to run your first 5k or an experienced ultramarathoner ready for your next 100-miler, Marathon Handbook would love to accompany you on your journey.

Our in-house coach Katelyn is an experienced, enthusiastic ultra-marathoner and a UESCA-certified running coach who has been helping runners reach their goals for the last ten years.

Are you interested in training with Coach Kate?

Our coaching package includes the following:

Initial Questionnaire and Zoom Call Meeting
Personalized Monthly Training Plan Via Training Peaks
Training Analysis and Feedback
Coach / Athlete Communication: 30 Minute Coaching Call Every Two Weeks And Ongoing Email/WhatsApp Support

For more information, click here, or if you are ready to commit, hit the button below!

Take Me To The Runner Intake Form Now!

#4: How To Speed Up Muscle Strain Recovery In 5 Proven Steps

Running injuries are common and frustrating; they can drag on for longer than needed. You want to lace up your shoes, but a muscle strain is holding you back.

How long your recovery will take depends on many factors, and active participation in a solid rehabilitation routine will likely improve your recovery time. With the right approach, you can effectively recover and get back to running.

Remember, everyone's recovery process may vary, and it's essential to consult with a healthcare professional, such as a physical therapist, for a personalized evaluation and guidance tailored to your specific injury.

In this article, we will provide a road to recovery for running injuries, specifically how to speed up muscle strain recovery.

For more of our injury guides, see:

>> Can I Run With A Hamstring Strain? + How To Recover Properly

>> Pulled Muscle? Here Are The Symptoms + 6 Recovery Tips

>> Here Are The 7 Most Common Running Injuries + How To Treat Them

ON Cloudboom Echo 3 Review

(read our guide / watch our Youtube video)

7 Best Electrolyte Supplements

Here are the 7 best electrolyte supplements in 2023!

More fresh gear guides:

The 8 Best Indoor Cycling Bikes In 2023

The 10 Best Running Waist Belts in 2023

The 7 Best Knee Braces For Meniscus Tears In 2023

The 8 Best Garmin Running Watches in 2023

The 6 Best Running Gloves For Every Season In 2023

#5: Meditation For Athletes: 3 Expert Tips On How To Get Started Today

Athletes who meditate may have a mental edge over competitors, honing skills that help them focus better, reduce competition anxiety, and get in the right headspace to compete at their highest potential.

If you have considered meditation, you may be wondering whether or not you should do meditation after workout sessions or beforehand and how to get started.

In this meditation for athletes guide, we will discuss the benefits of sports meditation, teach you how to meditate, and give you meditation tips to maximize your athletic performance.

Also see:

>> The 18 Best Running Mantras To Encourage You On Your Run

>> 65 Motivational Workout Quotes: Fitness Quotes To Inspire You

>> Yoga Before Or After Running? How Best To Schedule Yoga + Running

The Lisbon Marathon starts in:

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#6: The latest guides from yogajala this week:

#7: 8 Dynamic Warm-Up Exercises To Prepare You For Your Next Workout

We know that doing a dynamic warm-up routine before running is important to get moving, but what about before your strength training sessions?

Warming up before lifting your first set is one of the best ways to prepare your body for your workout, and you should always include a handful of exercises before each session.

In this article, we will briefly discuss the benefits of a dynamic warm-up routine before strength training and provide step-by-step instructions for some of the best dynamic warm-up exercises to perform before your weight-lifting sessions.

Check out more of our new strength training guides:

>> The Complete Upper Body Kettlebell Workout: 7 Awesome KB Exercises

>> The 8 Best Oblique Exercises For A Great Oblique Workout

>> The Ultimate Push-Up Progression Plan: Follow This Plan For Bulletproof Gains

#8: The latest guides from BikeTips this week:

:: More Recent Running Gear Gift Guides::

The 18 Best Gifts For Marathon Runners In 2023

The 11 Best Gifts For Women Runners: 2023 Edition

The 10 Best Gift Ideas For Runners In 2023

12 Best Gifts For Trail Runners In 2023

The 16 Best Gifts For Triathletes In 2023

The 9 Best Gifts For Men Who Run

Roundup of other new Marathon Handbook articles:

Here are some of the best articles we couldn't squeeze into this week's MMM!

#9: Muscle Memory Explained: What It Is + How It Works

Once you start working out, you will likely be introduced to a number of fitness concepts, or you will overhear people talking at your gym about training principles. For example, you might hear about progressive overload or physiological adaptations.

Another term that you may encounter in the context of working out whether it be lifting weights, running, or biking, is muscle memory.

But what exactly is muscle memory and how can it benefit you as an athlete?

In this article, we will discuss the science behind muscle memory, explore how it works, and discuss the benefits it can provide for you and your training.

For more of our sport science guides, see:

>> 11 Expert Tips On How To Increase HRV (Heart Rate Variability)

>> Slow Twitch Vs Fast Twitch Muscle Fibers: A Complete Explanation

>> Overactive And Underactive Muscles + How To Correct Them

#10: How To Measure Vo2 MAX: Tools + Protocols To Measure Your Vo2 Max

VO2 max is considered to be the gold standard measurement of cardiorespiratory fitness or aerobic fitness. While many people know the concept of V02 max, how to measure VO2 max in a practical way is generally not well understood by recreational athletes.

However, if you find a VO2 max measurement you can do on your own, you can use VO2 max to help inform your training.

In this guide, we will discuss some of the methods for how to measure VO2 max both in terms of a lab setting as well as field tests and Apple Watch VO2 max estimations.

For more of our Vo2 Max guides, see:

>> What’s A Good VO2 Max? Average VO2 Max By Age And Sex

>> How To Increase VO2 Max: Add These 3 Workouts To Your Training

>> The Bruce Protocol Treadmill Test: How To Estimate Your VO2 Max

Reminder: All of our run training plans are totally free and now available in one place!

5k Training Plan Database

10k Training Plan Database

Half Marathon Training Plan Database

Marathon Training Plan Database

Ultramarathon Training Plan Database

That's all for another week, folks!

I hope the coming week is good to you, and you meet it head on!

See you next Monday.

Thomas Watson, Head Coach - Marathon Handbook - Strava

Marathon Handbook + yogajala + BikeTips + Golf Guidebook

Marathon Handbook

MMM: How Every Runner Can Be Elite, The 6 Hardest Marathons In The World + How To Measure Your Vo2 Max