Increasing your mileage is the best thing you can do to improve your running speed and endurance. But too many runners, coaches, and training plans do not go about it in the right way.
In this episode of The Knighton Runs Podcast, Coach Chris teaches you the right way to increase your mileage, and answers questions like: "How quickly should you increase your mileage? How much mileage is enough? How much is too much? Why is increasing your mileage so important? How should recovery weeks be factored into your training schedule?" and much more!
This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton.
Get the Run Faster Marathons Audiobook from Audible:
Get the Run Faster Marathons Audiobook on Amazon:
https://www.amazon.com/Run-Faster-Marathons.../dp/B0CWLVGVZW
Get the Run Faster Marathons Audiobook from Apple Books:
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Download My Free Marathon Training Guide at https://knightonruns.com/book/
Do you run with good form? What is “good” running form anyway?
In this episode of The Knighton Runs Podcast, Coach Chris dives into some of the most frequent questions he gets asked as a running coach about improving your running form and dispels some of the myths out there about it.
This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton.
Get the Run Faster Marathons Audiobook on Amazon!
https://www.amazon.com/Run-Faster-Marathons.../dp/B0CWLVGVZW
Get the Run Faster Marathons Audiobook from Audible!
https://www.audible.com/pd/B0CWMB2X97
Get the Run Faster Marathons Audiobook from Apple Books!
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
When was the last time you challenged yourself in a new way?
On Sunday, I tried something I never did before.
I ran in my first ever 3000m race at the USATF Masters East Region Championships!
On this week's episode of The Knighton Runs Podcast, I teach about the importance of not getting stuck in your ways and continuously challenging yourself season after season.
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
Save 50% on my "Run Your Fastest Mile" Training Program with promo code "podcast" at checkout: https://knightonruns.com/run-your-fastest-mile-training-program/
The Half Marathon is a special distance.
It's unique from any other road race in that it requires the perfect blend of both speed and endurance to get it right.
There are many runners who can run a strong 5K or 10K, but struggle in
the half. They simply lack the endurance to carry their speed for so
long.
Like wise, I know plenty of athletes who have run impressive marathons,
but their half marathon pace is barely any faster than what they have
run for 26.2 miles.
I love the half marathon, because it requires you to be such a well-rounded athlete to run one well.
Do you want to run a great half marathon in the coming year?
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
In this episode of The Knighton Runs Podcast, Coach Chris shares four ways he's broken through a plateau in the last few months and gotten faster than ever before.
Topics covered include:
1. Setting Clear Goals and Challenging Yourself in New Ways
2. Focusing on Quality over Quantity
3. The Importance of Drills and Plyometrics
4. How to Choose Competitive Races
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions that were submitted in The Knighton Runs Training Group.
Questions covered include:
1. What to Do Between Marathons?
2. How to Best Modify Pre-Written Training Plans?
3. Advice for Winter Running?
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Check out my favorite winter running gear and tips: https://knightonruns.com/winter-running/
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
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About this episode:
Have you ever hit the wall in a marathon? I have... It's a horrible feeling. Running low on energy, getting sore prematurely, and being forced to slow down in the final third of a marathon is no fun. When you hit the wall, months of hard work can go down the drain and you're left with lukewarm feelings about your race. You think... "I knew I could have done better." And the thing is... you almost certainly could have. I've run 7 marathons in my life, but The 2023 Chicago Marathon was the first time I took carb loading before the race seriously. I've never felt so good in the final 6 miles of a marathon than I did in Chicago. Carb loading properly in the three days before the marathon played a huge role in how good I felt. Carb loading is so powerful that I now encourage all of my athletes to carb load before their half marathons and marathons. In this Episode of The Knighton Runs Podcast, I will teach you why carb loading is so important, and give you precise instructions on how to do it properly. I've also included a sample 3-day carb loading meal plan, which contains the exact foods I ate in the three days leading up to my 2:46 finish and 7-minute PR at the Chicago Marathon.
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
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Additional links mentioned in show:
Watch this podcast as a video on YouTube: https://youtu.be/H01Xb0O_KBE
Read the blog post "How to Properly Carb Load Before a Marathon or Half Marathon": https://knightonruns.com/how-to-carb-load-before-a-marathon/
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
--
About this episode:
Do you have this much variation in your weekly running? Effective marathon training is like building a pyramid. Each layer supports the one on top of it. You can’t expect to do well in the higher layers unless you’ve first built strong lower layers of support. But when you build from the ground up, you can reach tremendous heights! In Episode #75 of The Knighton Runs Podcast, teach the concept of the Pyramid of Marathon Training.
Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
--
Additional links mentioned in show:
Watch this podcast as a video on YouTube: https://www.youtube.com/watch?v=seALEh0ijDs
Get My FREE Marathon Training Guide! - https://knightonruns.com/book/
The 2023 Chicago Marathon was an amazing experience. I've never felt so good in a marathon before!
(I was a little sick while recording this so apologies for that!)
I finished in 2:46:35, setting a 7 Minute PR over my previous personal best from the 2022 Boston Marathon.
I had to work really hard for this. My past few marathons were very challenging. I repeatedly hit the wall around mile 18 to 20. But in this race, I felt incredible from start to finish!
I worked really hard for this one.... in fact, I had to revamp everything.
In Episode #74 of The Knighton Runs Podcast, share the biggest things I changed up to run this breakthrough performance, and share lessons on how you can do just the same in your next marathon!
Knighton Runs Marathon Coaching High-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you.
Support this show at https://www.patreon.com/knightonruns
Get My FREE Marathon Training Guide! https://knightonruns.com/book/
Most people misunderstand how to get faster.
This is how you actually get faster.
Variety is the key.
Some runs are fast.
Some runs are slow.
Some runs are in-between.
They all have a reason why they are in your training program.
Going faster on a run that's supposed to be slow or moderate doesn't make it a better workout.
Simply going "fastish" all the time and running up against a wall is the most common mistake new runners make.
Thankfully it's pretty simple to fix once you learn the different workout types and how they fit into your program.
Give every run a clear purpose and execute on the goal of that run.
In Episode #73 of The Knighton Runs Podcast, I dig deeper into this subject and talk about how to optimally set up your training week for maximum efficiency and the most fun!
Watch on YouTube to See "How Fast to Run Each Day" Chart Chart: https://youtu.be/sZKu-OQD1Pw?si=HfT5BN0HY-gci4Wn
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Knighton Runs Marathon Coaching High-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you.
Support this show at https://www.patreon.com/knightonruns
Get My FREE Marathon Training Guide! https://knightonruns.com/book/
Save 50% on My Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program/
This is the biggest mistake most runners make.
You won't get faster by trying to run faster on your everyday runs.
Know the purpose of each run.
In Episode 72 of The Knighton Runs Podcast, Coach Chris Knighton teaches about the difference between "Marathon Pace and Everyday Pace" and why doing the vast majority of your running 1 to 2 minutes per mile slower than your marathon pace will help you reach your goals faster than simply trying to run fast all the time.
Watch on YouTube to See "Marathon Pace Vs. Everyday Pace" Chart: https://youtu.be/26quua56Iog?si=lLnLAw36S2T4ZZCF
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Knighton Runs Marathon Coaching
High-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you. Thank you!
Support this show at https://www.patreon.com/knightonruns
Putting more variety into your training is one of the most important things you to do to become a better runner.
You can't just run the same pace every day.
Give every run a clear purpose and learn when to run fast and when to run slow.
In this episode, Coach Chris Knighton explains The Knighton Runs Pace and Intensity Chart from "The Complete Marathon Training Program."
These are the paces you need to run when marathon training.
--
Get My FREE Marathon Training Guide! - https://knightonruns.com/book
Save 50% on My New Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program
Watch this podcast on YouTube to see the "Knighton Runs Pace and Intensity Chart": https://youtu.be/LvcfP1kGJPw?si=lFsJp_ya1ikHxnCl
--
Knighton Runs Marathon Coaching High-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you. Thank you!
Support this show at https://www.patreon.com/knightonruns
On Today's Episode of The Knighton Runs Podcast, I have a wide ranging conversation with my athlete, Shelley Aniciete!
Shelley Aniciete has been running for over 20 years, starting in high school, just for fun and fitness. She's run hundreds of road races, but is just now starting to focus on improving her time and compete with herself. She loves all things fitness & nutrition related, being outside, hiking around the globe with her husband, rescuing pitbulls, coaching other runners & has spent 17 years as a Public Defender in Chicago, the city she very proudly calls home.
The two of us have been working together since Late-2022. Shelley just completed the Chicago Half Marathon on an exceptionally hot day and is now embarking on her training for the 2023 Detroit Free Press Marathon this October.
We get into these topics and more during today's episode. Enjoy!
Follow Shelley on Instagram @shelley_aniciete_fitness or email her at shelleyaniciete@gmail.com
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Here are three ways to become a better runner today
1. Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
2. Join The Knighton Runs Training Group for Training Plans, Coaching, and Community! - https://www.patreon.com/knightonruns
3. Get Coached 1-on-1 by Me, Coach Chris! Learn more about High-Touch Online Run Coaching - https://www.knightonruns.com/coaching
Why do athletes train the way they do?
On this week's episode of The Knighton Runs Podcast, I interview Elisabeth Scott of Running Explained.
Elisabeth Scott is the host of the popular show, The Running Explained Podcast. Whether you are a new or experienced runner, there is always something new to learn about training, racing, nutrition, recovery, gear, and more. Elisabeth provides evidence-based answers in Q&A episodes plus special guest interviews with subject-matter experts.
In our conversation, Elisabeth Scott tells us about the work she does educating runners, what's stuck out to her after interviewing so many experts, and how her viewpoints have changed as she learns more about different running topics.
Listen to "The Running Explained Podcast" on Apple, Spotify, Google Podcasts, or go to https://www.runningexplained.co/podcast
Follow Elisabeth Scott / Running Explained on Instagram at https://www.instagram.com/runningexplained/
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Here are three ways to become a better runner today:
1. Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
2. Join The Knighton Runs Training Group for Training Plans, Coaching, and Community! - https://www.patreon.com/knightonruns
3. Apply for High-Touch 1-on-1 Online Run Coaching with me, Coach Chris - https://www.knightonruns.com/coaching
Just getting to the starting line of a marathon is often the hardest part.
Josh Berube recently completed his first marathon, but his journey to the finish was anything but easy.
After a bad ankle-roll during peak training for the 2023 Eugene Marathon, Josh was forced to take a month off running and was faced with uncertainty about whether running 26.2 miles was even going to be possible.
Josh and I worked together to modify his training, keep him active and optimistic throughout the process and got him to the starting line with a solid plan, ready to execute on it.
Josh ran a phenomenal race, outdoing both of our expectations. He ran 2:59 with a big negative split and earned his Boston Qualifier in his first marathon.
On this week's episode of The Knighton Runs Podcast, I talk with Josh Berube, Boston Qualifier and Knighton Lion about the triumphs and tribulations of training for and racing his first marathon.
You can connect with Josh on Instagram - @jberube85
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Here are three ways to become a better runner today:
1. Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
2. Join The Knighton Runs Training Group for Training Plans, Coaching, and Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch 1-on-1 Online Run Coaching with me, Coach Chris - https://www.knightonruns.com/coaching
You need to take time off!
As competitive runners seeking personal bests, we are constantly looking for ways to improve.
One easy way to get better in running that athletes often overlook is to take a significant break after their season’s goal race.
Taking time off will allow your body to fully heal and benefit long-term from all your hard work.
You need to schedule time off into your training calendar, just like you do for your base building phase, workout phases, taper, and race dates.
Rushing too quickly back into running after a peak performance will likely result in performance stagnation, mental burnout, or injury.
On this week's episode of The Knighton Runs Podcast, I share why taking time off after a race is as essential as running itself.
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Here are three ways to become a better runner today:
1. Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
2. Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Do your everyday experiences make you a better racer?
A few weeks ago, my wife Erica ran 20:03 for 5000m and placed 3rd place at the Brown University Runner Club's "Bruno's Backyard Classic."
This was her second race since giving birth to Cady and ran 24 seconds faster than her last 5K three weeks ago.
Erica ran a super smart negative split 5000 meter race, starting in the back, trusting her fitness and strategy while passing fading competitors with each lap. She made a big move with 300 to go, closing her final 200 in 38 seconds to move up from 4th to 3rd.
Erica is a very experienced runner and competitor. She had experienced all there is to feel in training before, she had a plan, she trusted herself, her fitness, and her plan, and she executed to the best of her ability.
Most beginner runners do not race well. They doubt themselves, they don't stick to their plans, and they make dumb decisions mid-race.
Do you trust your experience, believe in yourself, and have faith in your strategies? On this week's episode of The Knighton Runs Podcast, I teach how to do just that.
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Here are three ways to become a better runner today:
1. Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
2. Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Does Running Get Better with Age?
On today's episode of The Knighton Runs Podcast, I interview Barry Karch, host of the new podcast, Running For Your Life: The Podcast for Mature Runners with Barry Karch.
Barry discovered running in his late thirties and trained hard for several years with a local group in San Antonio, Texas, before getting burnt out on it all. He spent the next 20 years simply jogging and slowly noticed his health slipping away year after year. Now in his sixties, Barry has gotten back into training seriously again for races with the purpose of living a long and healthy life. He most recently completed his first half marathon in 20 years, and has since signed up to run his first full marathon in decades this December.
His podcast, Running for Your Life, gives me weekly boosts to my motivation and mindset. I hope you'll enjoy it too!
Check out Running for Your Life: The Podcast for Mature Runners with Barry Karch
Apple Podcasts: https://podcasts.apple.com/us/podcast/running-for-your-life/id1677774768
Spotify: https://open.spotify.com/show/0dCNeIvSfDhDfKDBExuybV
Other Platforms: https://www.buzzsprout.com/2152257
Are you interested in being a guest on Barry's show to share your running story? He is looking for guests!
You can email him at barrykarch@runningforyourlife.us
Follow Barry on Instagram @barry_s_karch
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Here are three ways to become a better runner today:
1. Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
2. Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Everything you want in life exists outside your comfort zone.
You can achieve anything you want in life and become any person you want to become, but you need to put in the work, and "no", it won't be easy at first.
However, what if I said that in just thirty days, you can radically transform your life in any way (physically, mentally, or emotionally) for the better?
Establishing new routines and habits can be unbearably difficult at first. You might want nothing more than to avoid doing the thing you know you need to do.
But once you get over the hump of it being uncomfortable, you reach the other side. It starts to feel good. You see the benefits. When you continue to be consistent, over time you start to enjoy it.
And eventually, you become unstoppable.
In today's episode of The Knighton Runs Podcast, I share how I radically transformed my daily routine and approach to running over the last 30 days, and teach how you too can become EXACTLY the person you want to become in just 30 days.
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Here are three ways to become a better runner today:
1. Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
2. Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
The Boston Marathon is the best marathon in the world, but it's also one of the hardest.
That said, with the right mindset and strategy, you can run incredibly fast in Boston.
I set my PR there in 2022 and I coach many athletes to do the same there every April.
I know you can run your best race on Patriots' Day too!
You need to run smart to run well in Boston. The course is unforgiving. Having a well-thought-out plan and sticking to it is essential for doing your best.
In this episode of The Knighton Runs Podcast, Coach Chris teaches how to break down the race into three distinct segments, explains how you should feel in each town, and describes what you should be thinking as the race progresses from Hopkinton to Newton to Copley Square.
Be sure to reference the official Boston Marathon course map here: https://www.baa.org/races/boston-marathon/enter/course-information
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Here are three ways to become a better runner today:
1. Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
2. Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
3. Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching