Run Calendar - Blog

In marathons and other running events, there are two common methods used to record and report a runner’s time: gun time and chip time. These two times provide different perspectives on a runner’s performance, and here’s the difference between them:

Carb loading, short for carbohydrate loading, is a dietary strategy used by marathon runners, to maximize their glycogen stores in muscles and liver before the race. The goal of carb loading is to provide your body with a readily available source of energy during the event. Here’s how to do it and whether it’s appropriate for you:

Yes, having breakfast before a marathon (or half marathon) is generally a good idea! Breakfast provides your body with the necessary fuel to perform well during the race. However, what you eat and when you eat it can be crucial to ensure you have enough energy without causing discomfort or digestive issues during the race.

Here is a sample Half Marathon Training Plan.

We recommend only starting this plan if you can already run 5km comfortably.

What pace must I run to complete a marathon in under 4 hours?

If you are planning a marathon and have a specific goal, you can use our Marathon Pace Chart below to identify your target average pace for the race.

What pace do I need to run to complete a half marathon in under 2 hours?

If you are planning a half marathon and have a specific goal, you can use our Half Marathon Pace Chart to identify your target average pace for the race.

Foam rolling is a self-myofascial release technique that involves using a foam roller to apply pressure to various muscles and soft tissues in the body. It is commonly used by runners and athletes as part of their training and recovery routines. Foam rolling offers several benefits, including:

When it comes to running in winter, there are a few important factors you should keep in mind to ensure your safety, comfort, and optimal performance.

Runners will appreciate this humour…

Running is a great way to get in shape, improve your cardiovascular health, and reduce stress. But if you’re new to running, it can be tough to know where to start.

1. Set realistic goals: Start with achievable goals, such as running for a certain amount of time or distance without stopping. Gradually increase your goals as you progress.
2. Invest in proper running shoes: Visit a specialty running store to get fitted for shoes that suit your foot type and running style. Good shoes will provide support and cushioning and help prevent injuries.
3. Start slow and gradually increase your pace and distance.
4. Follow a beginner training plan: Programs like Couch to 5K are designed to gradually build your running endurance. They incorporate a mix of walking and running intervals to help you ease into running without overexertion.
5. Listen to your body: Pay attention to any pain or discomfort during or after running. It’s normal to feel some muscle soreness, but sharp or persistent pain could indicate an injury. Rest when needed and don’t push yourself too hard in the beginning.
6. Warm-up and cool-down: Prioritize warm-up exercises, such as light jogging or dynamic stretches, before your run. Afterwards, cool down with some static stretches to help prevent muscle tightness and promote recovery.
7. Start with a manageable pace: Don’t worry about speed in the beginning. Focus on maintaining a comfortable pace that allows you to carry a conversation while running.
8. Practice proper form: Maintain an upright posture, relax your shoulders, and land midfoot with a slight forward lean. Avoid overstriding and excessive arm movement.
9. Listen to music or podcasts: Running with your favourite music or listening to podcasts can help make your runs more enjoyable and distract you from fatigue.
10. Incorporate cross-training and rest days: Mix in other forms of exercise, such as strength training or cycling, to improve overall fitness and prevent overuse injuries. Rest days are equally important for recovery.
11. Stay hydrated and fuel properly: Drink water before, during, and after your runs. For longer runs, consider carrying water or sports drinks. Eat a balanced diet to support your energy needs.
12. Consider getting a medical check-up: If you haven’t been active or have any health concerns, it’s a good idea to consult with a healthcare professional before starting any new exercise routine.

Most important of all, don’t give up! It can be hard in those early days but it’s important to persist and give it time, and before you know it you’ll be signing up for a 5k running event! Good luck!

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