MMM: Training 'Speed First', 10 Hardcore Hill Workouts, When To Avoid The Massage Gun

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

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

🏃‍♀️ Our expert coach Eric Orton tells us why training speed is a must even when racing long distances;
🌟 the 10 biggest marathons in the world to add to your bucket list;
🏃‍♀️ our very own physical therapist Ben Gibbons shows us 6 instances when we should avoid using a percussion massage gun;
💚 the 8 best Garmin watches in 2023;
🔥 plus ...What's a good running pace?

Here are this week's 10 takeaways, enjoy!

#1: How To Improve Your Marathon Or Ultra by Training Speed First, by expert coach and columnist Eric Orton

Many of us run and race for the daily challenge of waking up, putting two feet on the floor, and heading out the door. The daily task that gives us purpose independent of anything else in our life.

That one thing we have control over, that never disappoints. That dopamine hit with each step that creates self-discovery and the belief that we can strive and achieve, and that challenge makes us human.

As endurance runners, challenge is our middle name, and I am going to challenge what you think is important about endurance training.

We need more than endurance to run well for long distances. In fact, I would argue that developing speed FIRST is the ideal approach to catapulting your ability to new heights as a long-distance runner or ultra-marathoner. Let me tell you why.

More from Eric Orton:

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

>> How To Run Faster, Farther, Forever

>> Our Feet Are Our Super Shoes

#2: In Running News this week . . .

#3: Here Are The 10 Biggest Marathons In The World

Do you want to run one of the biggest marathons in the world, but you aren’t sure which marathons are the largest in terms of participants or popularity?

You may also be curious to know what the different pros and cons are of running one of the biggest marathons compared to running a smaller marathon.

Keep reading for a comparison of both marathon types and a list of some of the biggest marathons in the world to help you choose the next 26.2-mile race to add to your marathon bucket list.

For more of our marathon guides, see:

>> Free Marathon Training Plans For All Abilities

>> Here Are The 11 Best Marathons In The World

>> The Top 15 Fastest Marathons In The World

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: 6 Instances To Avoid Using Percussion Massage Guns

Massage guns are all the rage nowadays. Everywhere you look, a suave-looking athlete on Instagram is swearing by them.

There are many possible benefits of using a massage gun, such as increasing circulation, improving flexibility, and decreasing muscle soreness and stiffness.

If you run regularly, you may be tempted to pick one up yourself and enjoy the muscle-relieving benefits. Massage guns have become an increasingly popular workout recovery tool for recreational and competitive runners alike. However, there are also times when massage guns are not appropriate and may cause more harm than good.

In this article, we will take a look at what massage guns have to offer, alongside highlighting the situations in which they should be avoided.

For more of our recovery guides, see:

>> How Leg Recovery Boots Work And The 6 Best Leg Compression Boots For Runners

>> Red Light Therapy For Muscle Recovery: How To + 7 Benefits

>> Does Jumping In The Hot Tub After A Workout Boost Recovery?

ON Cloudboom Echo 3 Review

(read our guide / watch our Youtube video)

The 8 Best Garmin Running Watches In 2023

Here are the best Garmin watches in 2023!

More fresh gear guides:

The 10 Best Running Waist Belts In 2023

The 10 Best Running Shorts For Women In 2023

6 Best Men’s Running Tights: Our Top Picks

The 7 Best Reflective Running Jackets Of 2023

The 7 Best Running Strollers In 2023

#5: What's A Good Running Pace? Average Running Speed By Age + Sex, Explored

When you run a race, it is easy to see how you stack up compared to others in your age group or gender category.

However, for everyday training and for those runners who take a solely recreational approach to running and never enter races, it can be helpful to know what the average running speed of a human is.

In this article, we will look at average running speeds for different distances to determine what a good running pace is.

Also see:

>> Is A 5 Minute Mile Good? + Good Mile Times By Age And Sex

>> What’s A Good Marathon Time? Average Marathon Times By Age + Sex

>> What’s A Good Half Marathon Time? Average Times By Age + Sex

>> What’s A Good 10k Time? Average 10k Times

The Lisbon Marathon starts in:

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#6: The latest guides from yogajala this week:

#7: Altra Vs Brooks Running Shoe Comparison: 5 Main Differences

Runners are usually interested in an Altra and Brooks running shoes when they are considering running shoes that will support a more natural running gait.

Altra running shoes are zero-drop shoes, and Brooks running shoes are known for their wider toe box, which can accommodate natural foot splay. In this way, both types of running shoes can potentially support more natural foot mechanics while running.

In this article, we will compare the main features of Altra vs Brooks running shoes to help you decide which brand is best for your needs.

For more of our running shoe guides, see:

>> The 7 Best Neutral Running Shoes In 2023

>> The 14 Best Carbon Plate Running Shoes In 2023

>> The 7 Best Running Shoes For Flat Feet In 2023

#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: How To Implement The Reverse Taper After Your Race

Tapering for a race certainly has its merits. But what about reverse tapering?

What is reverse tapering? What are the benefits of a reverse taper after a marathon, and how do you go about doing one?

In this article, we will discuss what reverse tapering is, the differences between tapering for a marathon vs reverse tapering, and how to reverse taper after a marathon and other race distances.

Also see:

>> The Marathon Taper: How To Taper Correctly For Your Next Marathon

>> What’s The Optimal Marathon Taper Length?

>> How To Get Your Half Marathon Taper Right

#10: Hill Repeats For Runners: 10 Workouts To Boost Performance

If you are looking for a way to build strength, speed, and power as a runner, look no further because we have the perfect workout for you!

Hill repeats.

Hill repeats are a versatile type of running workout where you can focus on a wide variety of objectives, such as endurance and speed, physical and mental toughness, and strength and power, to name a few.

As your lungs and legs will be burning from the challenging effort level, hill repeats are like an interval workout and strength training session all in one!

This guide will discuss hill repeats and the benefits of adding hill repeats to your training program. We will also provide you with ten excellent hill repeat workouts that you can schedule into your plan based on your fitness level and training objectives.

Also see:

>> Threshold Training Guide For Runners + 4 Workouts To Try!

>> Interval Training For Runners: How To + The Benefits

>> 8 Long Run Variations To Build Endurance

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: Training 'Speed First', 10 Hardcore Hill Workouts, When To Avoid The Massage Gun