🏅 Abbott World Marathon Majors RANKED

New week, new issue! Welcome runners, and hello to the newbies who have joined! Share this newsletter with your friends and family by using your referral link at the bottom of this email 👇

We’ve got new workouts to check out, an exciting program from Hyperhuman, a piece by yours truly, and many more tidbits.

Let’s kick it off. Here’s the TLDR:

- Know the easiest and hardest Abbot World Marathons;
- A balanced routine for endurance and speed;
- Finding your ideal running route.

THE MAJOR MILE
The Abbott World Marathon Majors: Ranked

Embarking on the journey to conquer the six Abbott World Marathon Majors is no small feat – I personally only have completed Chicago and on my way to do Berlin this year! From securing a spot to enduring diverse courses, there’s a lot to take away from them all.

That’s why we’ve got them ranked, from easiest to hardest, so that you can prepare much more if you choose to do these! Let’s face it, how cool would it be to brag to everyone you’ve completed all 6? Alright, let’s dive in.

Easiest: Berlin Marathon

2024 is going to be this marathon’s 50th anniversary! For that, here’s what you need to consider. It’s a flat and fast course with 12 world records. There are very mild elevation changes, so you won’t be feeling that pain in your calves anytime soon. And, best part, there has been a consistency in favourable weather in late September. What you have seen from before is what you’ll probably get.

Chicago Marathon

They say that Berlin and Chicago are quite similar and difficult to call out which one’s easiest, so consider Chicago as a marathon just a tiny tiny bit harder (if you even call it harder). It’s the ultimate PR course with a flat profile and known for its enthusiastic crowds. Trust me, you’ve got an audience for the entire run. The only downside, if you could call it that, is that Chicago has varied weather conditions. One moment you’re sweating, next you’re shivering. Hey, it’s Windy City after all.

Tokyo Marathon

The land of the rising sun, Japan! This one is notoriously difficult to secure entry, but it’s a flat course with minimal elevation changes. It’s a unique route since it’s within the city of Tokyo, and if you know anything about the place, well, a 36 million population does show.

London Marathon

Good ol’ London town! This course is essentially flat and is a Point A to Point B sort of course. You start outside of the city and end up at the finish line near Buckingham Palace. Pretty cool, right? Similar to Chicago, you’ve got large crowds with absolute vibrance during the entire run. The weather varies, but there’s a high completion rate. So, yeah, you’ll probably make it to the finish line.

Boston Marathon

Oh boy, the oldest marathon in America, and the hardest to get into, in my opinion. This one has the fastest average finish time but it’s incredibly challenging, considering all the hills that you have to push through – it’s a net downhill course but with psychological hurdles. Finally, unpredictable weather, so there’s that!

Hardest: New York City Marathon

The big kahuna- sorry, I meant apple. This is the largest marathon with an iconic status! You run through all of NYC’s boroughs, passing through most of the bridges to get to the end in Central Park. Rolling hills, challenging bridges; I mean, there are tough elevation changes, but NYC does have the highest completion rate. C’mon, it’s the centre of the world after all!

Every Major has its unique charm and obstacles, making the Abbott World Marathon Majors a truly diverse and rewarding pursuit for dedicated runners. The path to Six Star glory is paved with challenges, there’s no doubt about that, but each finish line brings a sense of accomplishment like no other.

So, lace up, conquer the Majors, and join the elite ranks of Six Star finishers!

FROM OUR SPONSOR
An 8-week journey to increased mobility and enhanced endurance for runners

Let’s throw out any fluff of a program that you see online and listen to this one: Hyperhuman launched an 8-week program that unleashes your full running potential by combining dynamic mobility exercises and targeted cardio workouts.

In just 8 weeks with 2 workouts per week, you’ll increase your range of motion, build endurance and run further and faster with less of a risk to injury.

Hyperhuman lets your trainer, gym or health pro create personalized video workouts and programs just for you. Ditch those generic plans and get targeted exercises delivered to your phone, designed for your fitness level, goals and preferences. Whether you’re a newbie or a seasoned runner, smash your goals with a personalized training plan that fits your life.

It’s time to crush those fitness goals and have fun while doing them. Invite your trusted fitness coach or health expert to Hyperhuman.

WORKOUTS FOR THE WEEK
A balanced routine for endurance and speed

Another week, another start to your runs! We’re going to take this a bit farther, but not too much, so don’t stress about it.

• Monday: 3 miles / 5 km Recovery Run

• Tuesday: 5 miles / 8 km Moderate Run

• Wednesday: 3 miles / 5 km Recovery Run

• Thursday: Fartlek Run (30 minutes of varied intensity)

• Friday: Rest or cross-training

• Saturday: 7 miles / 11.2 km Long Run

• Sunday: Rest

Just for clarification on some of the terms above:

• Recovery Runs are meant to be run at your own pace, but consider it to be an EASY pace. We don’t want you injuring yourself or being sore the next day, because you’ve got more to do.

• If Recovery Runs are a 6/10 pace, then Moderate Runs can be a 7/10, or even an 8/10. However, we’d rather you be safe, so take it a tiny bit faster than Recovery Runs.

• Fartlek Runs is just a funny word. Just kidding, it’s a collection of varied speeds that you do on a run. As an example, you can warm up for the first 5 minutes, run at a 9/10 speed for 1 minute, rest for 2 minutes, then run again at a 9/10 speed for 1 minute. Rinse and repeat, but make sure you choose a speed you’re comfortable in sweating out – we don’t want any injuries.

• Long Runs are where you show your true self after a week of training. You can either push yourself to grab your dream pace, or still take it easy throughout. Remember, you’re running longer than usual, so don’t use up all your energy at the start, make sure your strides are EFFORTLESS. You’ll thank me later!

FOR YOUR MIND
A brief guide to mental health and running

Yeah, you run – or at least starting to – we get it. You get sweaty, a bit sore, but there’s that glimmer of joy that comes out of any sort of run. Why’s that? Renowned author Haruki Murakami swears by the mental health benefits of running, making it a daily habit.

Let’s dive into why you should lace up those sneakers of yours:

1. Mood Boost: Running acts as a break, distancing you from problems and providing mental clarity. You may be thinking “break, are you serious?” Yeah! Research suggests running induces positive moods and improves executive function.

2. Brain Benefits: The sport engages the prefrontal cortex, aiding cognition and mood regulation. Have you ever had a run where you were angry the entire session? Think about it. Running is more effective than other exercises in promoting brain activation and increasing blood circulation.

3. Runner’s High: Can I get a hell yeah? Long attributed to endorphins, recent studies point to endocannabinoids. These molecules, akin to cannabis compounds, contribute to the euphoria and relaxation known as the “runner’s high”. Interesting, right?

4. Environmental Impact: Choosing natural terrains benefit you more than road runs! Urban runs differ from nature runs, with the latter offering enhanced reset, disconnection and mental clarity.

5. Physical Preparedness: Assess your fitness before hitting the pavement! Strength training complements running, preventing injuries and ensuring a solid foundation for your regimen.

6. Listen to Your Body: Something I love to stress, take it easy. Alternating walking and running is a gentle start. Pay attention to any discomfort and take it slow. Don’t worry, your pace will improve over the course of the run.

7. Nutritional Considerations: Ensure your body gets the energy it needs. I’m typing this out as I’m eating a yogurt bowl! Running may not be suitable for everyone, especially those with restrictive anorexia, where malnutrition can worsen depression.

8. Recovery Matters: Don’t skip rest days. Adequate recovery is crucial as training for a sustainable and effective running routine.

Remember, running isn’t just a physical activity, it’s a totally holistic approach to well-being. You can worry about the long runs later on; if you’re just starting, just take it easy and take in the rush of the run. So, lace up, hit the road and let that mental health of yours thrive!

OFF TO THE RACES
Let’s hit up Texas for the Irving Marathon

We’ve got some of the hottest marathons to sign up for in the month of March. If you have any events you would like to promote, just fill out our form!

• The Modesto Marathon, Half-Marathon, 10K and 5K are open for registration – get ready to run on March 24!

• March 16: The Asheville Marathon and Half is happening! Have you signed up?

• Don’t smoke it, run it! The Tobacco Road Marathon is open, so be ready to run it on March 17 in Cary, North Carolina.

• Texas, we hear you loud and clear! The Irving Marathon is shining up for March 30 – be sure to register before they close!

• If you’re one of the chosen to run in the Tokyo Marathon on March 3, we want to wish you all the best!

As mentioned, we wanna hear of any exciting events are happening in your area, wherever you may be in the world! Just fill out our form and we’ll add it to our next issue.

THE EXTRA MILE

• Finding your ideal running route can be tough. Follow these tips!

• How to avoid injuries during your marathon training.

• Meet the marathon guru behind three of North America’s top runners.

• Three ways to run a tune-up race.

• Is your sports bra hindering your performance?

FUN WITH AI
A group of cartoon gumballs running on a track

Freaky, but awesome! Shout out Ashley S. for requesting this 🙌

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