Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
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Is learning to run one of your New Year's resolutions? ๐ฅณ๐๐พโโ๏ธ๐โโ๏ธ๐
Have you made a New Year's resolution to start running? ๐ค Or are you hoping a friend or loved one might join your runs? Our complete beginner's guide is packed with tips to help anyone get started, including setting achievable goals, preparing your body, and what running gear to buy.
In this email, Mike also answers a question about how long marathon training runs should be. Plus, we share the power of movement as medicine for challenging times; one step at a time, running is an amazing healing tool.
Here's to a happy, healthy, New Year and embracing the joy of running!
TRAINING TIPS
How to learn to run for absolute beginners
Are you new to running and unsure where to start? Our beginner's guide has everything you need to get going:
โ Understand the benefits of running for your physical and mental health
โ Learn how to build a sustainable running routine with walk-run intervals
Maintaining proper running form is vital for preventing injuries and maximising efficiency. It not only enhances the overall running experience but also boosts confidence and motivation, helping to establish a consistent running habit
โ Get tips on choosing the right running shoes and gear
โ Find ways to stay motivated and overcome common challenges.
You can also download our free 8-week Couch to 5K training plan to make your first 5K goal a reality. Tap the link to read the full guide!
London Marathon 2025 Countdown Sunday 27 April - 16 weeks to go
Achieve Your Marathon Goals in 2025 with Expert Coaching Support
Our one-to-one online coaching is perfect for half-marathon and full-marathon runners of all levels. โRun Your Best Race is our premium subscription service that includes online sessions with London Marathon winner and head coach Mike Gratton.
This autumn, we've welcomed many new runners preparing for the spring season, and we'd love for you to join us, too.
1-hour kick-off call with Mike to review your target goal and running history
Personalised training plan, supplied every 4 weeks based on your feedback & progress
Unlimited messages to coach Mike via our private portal
3x extra video with Mike to help you support you during your training blockโ โ
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โHoka Cielo X1 2.0 - A tip-of-the-spear product tuned for higher tempo pickups, the Cielo X1 2.0 is a must for speed seekers. Engineered with an aggressive forefoot rocker and ultra-responsive dual-density PEBA midsole with snappy carbon fibre plate, this pace-pushing road racer has been finished with a light, breathable upper.
For all our subscribers - the code will give you 15% off SS25 productsโ โ
The code expires on 1st May 2025. SS25 products are current season items. In most cases, SS25 will be stated in the product name. For Nike products, SP25 and SU25 are included in the promotion. (Exclusions apply, including but not limited to Brooks, Coros, Garmin, Shokz and Maurten)
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ASK MIKE GRATTON
Ask the Coach: Is 18 miles enough in marathon training?
Rebecca recently got in touch to ask if 18 miles was enough in marathon training. In his reply, Mike explains that long marathon runs should focus on 90 to 150 minutes, optimising physiological adaptations. If you run for too long it can hinder training frequency.
Most runners don't cover the full race distance in training. Following a structured plan enables performance improvement without excessively long runs.
Want to ask Mike anything? Weโd love to hear from you. โ
"The marathon is an anomaly from a psychological point of view, as it is, for most, the first event distance that you will not, or seldom, cover the event distance in training. Even elite runners seldom run the race distance. I would run a regular 20 to 22 miles, but I was able to do that in 2 hrs, 2.10 mins"
MENTAL HEALTH
Finding solace in motion
A difficult holiday season, losing a loved one, or even returning to a stressful work routine on chilly dark mornings can be tough on us mentally. However, movement can be a great medicine and is often an excellent way to deal with stress or grief.
Research shows running doesn't just strengthen our bodies, it releases endorphins, improves mood, and provides a powerful emotional outlet during life's toughest moments.
Whether you're dealing with loss or navigating stress, consider making running part of your healing toolkit. Start slow, be patient with yourself, and remember that every journey begins with a single step.
Running can be a healthy way to manage stress and anxiety, which are common symptoms of grief. Running can offer a profound sense of control and empowerment, especially during periods of loss and uncertainty. It establishes a routine and provides a positive goal to strive for in challenging times.
โ โWe may earn a small commission from your purchases, which helps support our website and keep our content accessible.
โYou can never be sure. Thatโs what makes the marathon both fearsome and fascinating. The deeper you go into the unknown, the more uncertain you become. But then you finish. And you wonder later, โHow did I do that?โ This question compels you to keep making the journey from the usual to the magical.โ
Joe Henderson
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Bye for now
Please share your stories with us on Instagram or Facebook. If you have any questions, please drop us an email.
Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Here's your Coach the Run fortnightly email Hi Reader, Marathon season is fast approaching, with London, Manchester and Edinburgh hurtling towards us! This week our focus is on what you can do before, during and after a marathon for maximum performance. We'll look at how to fuel yourself, stay hydrated, and ensure you recover quickly after a marathon. Trust your training and believe in yourself. You're capable of more than you know! RUNNING DIET What to eat to boost performance With proper...
Here's your Coach the Run fortnightly email Hi Reader, What do the best marathon runners have in common? They've prepared well throughout their training and cared for themselves along the way. With a week until Brighton and under a month until London & Manchester marathons, our head coach, Mike, shares the secrets of tapering when it comes to marathon prep. We also share our tips for achieving the right mindset and building physical strength to run for longer. Plus, you can delve into our...
Here's your Coach the Run fortnightly email Hi Reader, This week you can learn about how to prevent a common running injury โ Achilles tendinitis. Ouch! We'll also help you master marathon endurance strategies. And share how long it should take to run a kilometre, depending on your ability. We hope you enjoy reading our advice about becoming a smarter, more resilient runner! Your goals are worth every drop of sweat! Run with purpose, run with heart. RUNNING RECOVERY How to avoid Achilles...