Luke Humphrey Running

I saw Alex Hutchinson just posted a new article on a recent study regarding drafting in the marathon. I had no idea it was so controversial! Well, maybe not controversial, but the amount of time that some research showed that a person could save by drafting. We know it works well for the elite's, but what about the 3-5 hour marathoner? I look over the article and offer some thoughts on how to take advantage in your next marathon! Outside Online article: https://www.outsideonline.com/health/training-performance/drafting-runners-research/ Check us out: https://www.lukehumphreyrunning.com Need a training plan? https://www.finalsurge.com/coach/LukeHumphreyRunning

There's been a lot of talk about the 80/20 rule with training. I dove deeper into the subject and give you my thoughts on how I use it with the marathon and half marathon training with my athletes. Check out my site: https://www.lukehumphreyrunning.com For training plans: https://www.finalsurge.com/coach/lukehumphreyrunning

I have been getting my runners to buy into adjusting their early to mid-summer marathon training paces for some time. We have a whole calculator within our friend's @Final Surge platform that gives runners all of their paces and adjustments based on heat, humidity, and windchill. This video discusses how to implement some human elements into adjusting the paces that the formula gives you in order to make the most of your training. Have your best workouts in the race-specific stage of the training, not the buildup leading into it. For all our plans, please visit https://www.finalsurge.com/coach/LukeHumphreyRunning

I fielded many trining questions about marathon running. Topics included - strength training -volume as we get older -speed work at altitude Check out our community and knowledge base: https://www.lukehumphreyrunning.com For training plans, check out https://www.finalsurge.com/coach/LukeHumphreyRunning

With recent happenings and looking at our athletes over the years, Relative Energy Deficiency for Sport or RED-S has become a topic that needs to be discussed. From my experience as a coach a lot of recreational runners attempt to train for a marathon and lose weight at the same time. Often this, at a minimum, leads to plateaued performance. At a worst, it can lead to significant health and injury issues. Your running needs to be supported by the right fueling and this is often overlooked. Website: https://www.lukehumphreyrunning.com Training Plans: https://www.finalsurge.com/coach/LukeHumphreyRunning

I recently saw some running articles that discussed bonking or hitting the wall in the marathon. I wanted to go into it a little more and give my take based on what other publications have said about how the average runner trains for the marathon. I wrap it up discussing how you can beat the average runner by making tweaks to your training. Check out more: https://www.lukehumphreyrunning.com View our training plans: https://www.finalsurge.com/coach/LukeHumphreyRunning

In this video, I discuss some recent articles from popular running publications regarding marathon running and slowing down (or hitting the wall) during the second half of the race. I dive in a little deeper into the subject to discuss why many marathon runners really tend to hit the wall. Be sure to check us out at www.lukehumphreyrunning.com

In this video, I discuss some recent articles from popular running publications regarding marathon running and slowing down (or hitting the wall) during the second half of the race. I dive in a little deeper into the subject to discuss why many marathon runners really tend to hit the wall. Be sure to check us out at https://www.lukehumphreyrunning.com Instagram @lukehumphreyhmm Strava: https://www.strava.com/clubs/489029

Check out the replay to my AMA from 5/10/22. I field a number of questions regarding training! Be sure to check out my site: https:www.lukehumphreyrunning.com

During fall marathon training we are doing a lot of more intense runs in the heat and humidity. Should we adjust? What are our options. That’s today’s marathon question I answer. http:www.lukehumphreyrunning.com

If you were confused about the differences between easy, moderate, and long run paces with the Hansons Marathon Method for your marathon training, then watch this. We sort out what paces are best suited for what runs and timing of the paces. Understanding this will only help make your marathon training even better. https://www.lukehumphreyrunning.com

For runners looking at the Hansons Marathon Method, they soon notice that these plans are not "Less is more" type of plans. Which marathon training plan is best for you? Today I discuss why experienced runners may benefit from the Beginner plan. Check out all three books in the Hansons Marathon Method series: http://lukehumphreyrunning.com/books/

http://www.lukehumphreyrunning.com Many times a runner is already running the weekly volume that the training plans start out at. This prompts the question, “do I need to lower my mileage at the start of the training plan, or can I keep going at my current mileage?” Anyone who knows me at this point, knows what my immediate response will be, “it depends.” There really are cases to be made for keeping on with current mileage, as well as, reducing down to match what the plan is asking you to start at. When you should reduce back: If you have looked at the plan in entirety and realize it’s going to be the hardest training plan you’ve ever followed. This can be a combination of weekly mileage, workouts, and workout volume. You are already doing workouts. By this I mean, speed, strength, tempo, anything of intensity. You have been running for more than 2-3 weeks already and are at 85% of your weekly mileage. You never took significant down time after your last major race. You have a nick, a trouble spot, or are actually injured. The reason these are important factors boils down to two things. The first is the length of time you will then make the training plan. With the two main Hansons Marathon Method plans, you are looking at 18 weeks of structure. This is already a long time. If you now turn it into a 22-26 week training plan, then you are asking for trouble late into the training plan and will turn cumulative fatigue into plain old overtraining. The second is that not only are you making the training segment loner, you are making it longer at a higher level. This is a combination that more often, than not, leads to injury, staleness, and overcooking. It’s by design that the plans start out a little easier, especially the beginner. Consider reducing the mileage as hitting a refresh button to the plan. I know many of you are worried about losing fitness, but I can assure you that you won’t lose much at all. With two weeks completely off, you’d lose about 5% in performance. All I’m asking is to reduce your mileage. It’s all about getting you to peak fitness for race day, not the 4 weeks prior to your peak race. If you haven’t already, check out my blog post on Getting too fit too fast. I would take a step back if you have any one of the above scenarios that apply to you. When you should keep on keeping on Despite what I just said, I do see a couple scenarios where it might be best to just keep on with what you are doing until the training plan keeps up with you. You are currently injury free, but have come off a long layoff (4+ weeks of no running). The biggest issue here is that you have already had a lot of time off and you really want to make sure that you are ready to get into a long training plan. So, where before you might be starting a plan with an already fitness that’s high enough, you might be trying to get your to a decent starting point. It wouldn’t do you any good to cut back when you already cut back for several weeks. You are currently NOT doing any SOS days. To me, the mileage is secondary to intensity. What I mean is that usually the mileage is fine as long as the intensity is low. It’s usually the higher intensity for extended periods of time that will overcook the runner. So, if you are running, but just keeping it easy, then I don’t usually see problems later on. Your weekly mileage is 40-60% of what your peak mileage will be. While intensity might be the bigger factor in overtraining, if your mileage is continually near peak, you go back to making that segment too long. If you’ve been running at say 30 miles per week, with no SOS, and the training plan starts at 20 miles a week, then I don’t see a need to scale back to reach the prescribed early mileage. At the end of the day, you just don’t want to put yourself in a position where you’ll be regretting your decision six weeks out from your marathon. With beginners and first time Hansons Marathon Method users I tend to be more cautious. With these runners, I know the training is going to be hard for them, but they might think it’s too easy at the start. If they have never been through cumulative fatigue before, it’s my job to make sure they don’t overdo it too early in the program and then go straight through CF and into injury, illness, and overtraining. Hopefully, these scenarios can help guide you in making the decision that best meets you where you are at! If you take anything away, I want you to recognize that you should start a plan fresh, recharged, and not already too close to peak fitness. You want to reach that peak fitness in the last 4 weeks, not the last 8 weeks!

The long run is a key component in training for a marathon. We are told that a 20 mile long run is a must. But is that true? What are people doing in reality? As the author of the Hansons Marathon Method, I have become an advocate for rethinking the long run. As those of you who know about the HMM, you know that the classic plans developed by Kevin and Keith Hanson, peak the long runs out at 16 miles. A lot of critics point straight to that fact and claim that the plans are "less is more" while those who have followed the plans know that it's the farthest thing from the truth. Check out my site: http://www.lukehumphreyrunning.com/books

Beetroot juice and nitrates have been a buzzword in the running world for some time. Research is there to support it's use for marathon runners. I discuss what I recommend to my Luke Humphrey Running athletes as far as timing and dosages. My nitrates of choice, Amped Nox: http://www.lukehumphrey.isagenix.com Check out my site: http://www.lukehumphreyrunning.com Training plans from 5k to 100 Miles: https://www.finalsurge.com/TrainingPlans/Hansons

I have talked about long runs a lot, especially for marathon training. If you are familiar with the book, we talk about 25-30% of weekly mileage and less than 3 hours. For most people, 16 miles fits pretty well. However, there are always outliers and sometimes runners might not be able to complete 16 miles in the 3 hour window. We explore this concern today. http://www.lukehumphreyrunning.com