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Breathtakerz Optimal Physique

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*AKA BODY SPECS! FREE group to learn/discuss current methods to optimize fitness/sport performance and to resolve common sport/fitness injuries!

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Marathon Training Secrets

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5 contributions to Marathon Training Secrets
How To Build Your Endurance Properly
When I think about building my endurance, I actually start with the end in mind.⁣ ⁣ I reverse engineer it from when my marathon is to the current date.⁣ ⁣ The more time you have, the longer you can build your endurance.⁣ ⁣ If your marathon is in 12 weeks, then you would have to increase your long runs by about 1-2 miles a week.⁣ ⁣ But if your marathon is in six months, then you can increase your mileage every few weeks.⁣ ⁣ So the most important thing is that you give yourself enough time to train.⁣ ⁣ If you are someone who is training for their first race and is out of shape, then you want to give yourself the additional time.⁣ ⁣ Think of building your endurance like getting on an airplane.⁣ ⁣ When you first get on an airplane, it’s not moving. Then it starts to move a little bit faster, then faster and faster until it’s flying.⁣ ⁣ You want to match your weekly volume with your current conditioning.⁣ ⁣ If you aren't ready for the physical demands of starting a 16 week training plan, then you can get injured.⁣ ⁣ It happened to me when I was training for my first marathon.⁣ ⁣ I wasn’t ready for the physical demands of running five times a week so I ended up injuring both of my knees.⁣ ⁣ So what does this look like in practice?⁣ ⁣ What I like to do is run each distance two weeks in a row before I increase my mileage.⁣ ⁣ This gives me the opportunity to prove to myself that I am capable of running the same distance.⁣ ⁣ It also allows me to work on my speed.⁣ ⁣ The first time I run the distance, my goal is to just complete it.⁣ ⁣ The second time I run that same distance, I try to beat my previous time.⁣ ⁣ This approach also allows for you to stay confident throughout your training.⁣ ⁣ If you struggled to run a certain distance, having to run even farther next week will feel very daunting.⁣ ⁣ It will fill your brain with self doubt and fear because you will question if you can run that distance.⁣ ⁣ An actual training plan that you can follow (first 8 weeks)⁣ ⁣ Week 1 - 2 miles⁣
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New comment Jul 25
0 likes • Jul 22
I've trained and rehabbed MANY runners. Overreaching occurs in all sports. Running because its so accessible and can be done anywhere is more popular in the over reaching category. IF you compete, then it doubles. The thought of restoration is second thought and not calculated into the running. I don't mean running less miles, I mean off road training! Stress fx/bone bruise are common in this group. This issues can become chronic then we need bone density test. This always reveals poor density caused by low magnesium. Not calcium. Magnesium is a cofactor to trigger production of Vitamin D3. So make sure you are taking double magnesium if you are a frequent runner and spend time lifting weights which ALL runners should do anyway:) There is still this notion that running, just running strengthens the legs. Unfortunately that is not true. I've trained and treated Olympic distance runners and they suffer injuries too. There are established methods for optimizing running 'off' road and reduce common injuries.
Long distance endurance
I have run three half marathons and scheduled to run my fourth in November. I am struggling with endurance/stamina when I stop to take a drink. For instance, I ran 7 miles on Sunday; when I got to 3.5 miles, I got a drink of water, but really struggled after that finding my momentum and consistency of running in order to finish.
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New comment Jul 25
0 likes • Jul 22
How much recovery you getting in those 3? curious. With the h20 are gulping or sipping? I 'm a sports performance specialist and work with A LOT of runners on performance on and off the road. DM if have questions. I'm sure I can help
Calf and Foot Pain
Hello. I just started back running and live in a hilly area. I am getting calf and foot achiness when running. Any suggestions? It’s not overuse as I just started back running.
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New comment Jul 22
0 likes • Jul 22
Hello Stacey. First time with this pain? Ever wear orthotic? hip or quad discomfort or weakness? I specialize in injury prevention and have treated and trained Olympic and amateur runners with this common problem, hence the questions. Reach out. I'm sure I can help
Help needed
hi Tom Verrette here from South Carolina. I have run 15 marathons. currently scheduled for Chicago and NYC later in the year. I am having breathing issues during long runs( frequent stops and catching breath more than normal) but everything has checked out clean so far. Just complete Toyko and have Boston to go to complete 6 star. But need help
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New comment Jul 14
0 likes • Jul 13
Vo2 Tom? In other words stress test/v02. Allergies is good one. My experience I've recommended a fast acting inhaler OTC [over the counter] if that works, then I suggest seeing your PCP EIB or exercise induced bronchospasm is common after 60 especially if there was smoking in the past or you had it when you were younger-all the best to you
Heart rate woes
Walked for 5 mins then set the speed at 5.5 for an hour at 2.5 incline. This is as easy a run as I can do, and still, my heart rate gets up there. It does not feel that fast and my breathing was normal. Running outside, I can’t seem to string together more than 2.5km without taking a walk break. Pace outside is around 6:30-7:30/km. What can I do to get back my distance? My marathon PR from 2011 is 4:55:51.
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New comment Jul 14
Heart rate woes
0 likes • Jul 13
Is this a new challenge or been existing for some time?. How old? and any respiratory history? Any spine or lower extremity instabilities? Allergies? Lung capacity decreases with age so does v02. Stress test or get Vo2 measured I'd also suggest. There are strategies to improve this, but consider the [?] best of luck
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Skip Bunton MS, ATC
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5points to level up
@skip-bunton-2589
Edwin “Skip” Bunton, MS. ATC Specialize in sport/fitness injury prevention/optimize training programs. 2x voted top 100 trainer in USA by MENS JOURNAL

Active 5d ago
Joined Jul 13, 2024
Ypsilanti, MI
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