Author name: Joe

Joe is a passionate runner who has dedicated his life to the sport. With over 50 marathons under his belt, he has traveled the world to experience the thrill of running and the sense of community that comes with it. Despite a recent weight gain, Joe is determined to get back to his former self and continue running marathons. He wants to use his experiences and knowledge to help others achieve their running goals and join him in this amazing journey. Through his blog, Running with Joe, he shares his journey and offers tips and advice for runners of all levels.

Fiber Carbon Shoes

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Why You Should Consider Carbon Fibre Shoes for Your Next Run?

As running technology continues to evolve, many athletes are turning to carbon fiber shoes to give them an edge in their training and races. These shoes are designed with high-performance materials that offer unparalleled durability, support, and speed, making them a great choice for runners of all skill levels.

One of the biggest benefits of carbon fiber shoes is their lightweight design. Unlike traditional running shoes, which can feel heavy and cumbersome, carbon fiber shoes are made from ultra-lightweight materials that allow you to move faster and more efficiently. This can help reduce fatigue and increase your overall endurance during long-distance runs.

Hoka Fiber Carbon Shoes

Another key feature of carbon fiber shoes is their superior support and stability. The carbon fiber plate found in the sole of the shoe helps to evenly distribute your weight across your foot, reducing the risk of injury and minimizing the impact of each stride. This is especially important for runners who suffer from knee or ankle pain, as carbon fiber shoes can help reduce the stress on these areas of the body.

The unique construction of these shoes allows you to move more quickly and with greater efficiency, enabling you to shave precious seconds off your race times. Whether you’re competing in a marathon or just trying to beat your personal best, carbon fiber shoes can help you achieve your goals.

While carbon fiber shoes may be more expensive than traditional running shoes, many runners believe that the benefits they offer are well worth the investment. If you’re serious about improving your performance and taking your running to the next level, consider investing in a pair of carbon fiber shoes for your next race or training session. You may be surprised at just how much of a difference they can make.

Overweight and not-too-fast runners

For overweight and not-too-fast runners, the idea of investing in fibre carbon shoes may seem daunting. However, these shoes are not just for elite athletes. In fact, they can be incredibly beneficial for runners of all levels. Fibre carbon shoes offer superior cushioning and support, which can reduce the risk of injury and increase comfort during runs. Additionally, they are often more durable than traditional running shoes, making them a worthwhile investment in the long run. For overweight runners, fibre carbon shoes can also help to reduce the impact on the knees and other joints, allowing for a more enjoyable and sustainable running experience. It’s important to remember that while fibre carbon shoes may come with a higher price tag, the benefits they offer can make a significant difference in your running journey.

Nike fiber Carbon Shoes

My personal choices

As a runner myself, I understand the importance of choosing the right shoes. Recently, I’ve been experimenting with different brands and models, and I’ve found that my personal favorites are the Hoka One One Carbon X3 and the Joma R3000, both of which feature carbon fiber technology.

I appreciate the combination of comfort and responsiveness in the Hoka One One Carbon X3. These shoes have excellent cushioning, making them perfect for long runs, but they’re also lightweight and snappy. In addition, the carbon fiber plate in the midsole provides an extra boost to each stride, making them ideal for speed work.

The Joma R3000, on the other hand, is a more budget-friendly option, but it still delivers great performance. The carbon fiber plate provides a noticeable springiness, and the shoes feel very stable and supportive. The upper is made of a breathable mesh that keeps my feet cool and dry even during hot and humid runs.

Overall, I highly recommend trying out shoes with carbon fiber technology, especially for overweight or not too fast runners. The added support and energy return can make a big difference in both performance and comfort. Just be sure to find the right fit and model for your individual needs and preferences.

Fiber Carbon Shoes Read More »

Barcelona Marathon 2023: my review

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Hey there, fellow runners! Joe here, and I must admit I’m a little late to the party when it comes to sharing my thoughts on the Barcelona Marathon that took place on March 19th. The past few weeks have been a whirlwind, and I’ve been swamped with work, leaving me with little time to update the blog. But fear not! I’m here now to fill you in on all the exciting details from that amazing race day in the beautiful city of Barcelona.

Before we dive into the heart of the matter, I should mention that I had to take a two-week break from my regular training routine prior to the marathon. As any seasoned runner knows, pushing yourself too hard can lead to injuries, and I wanted to make sure I was in the best shape possible for this event. It wasn’t an easy decision, but I believe it was the right one, as it allowed my body to recover and prepare for the challenges that lay ahead. So, without further ado, let’s talk about the Barcelona Marathon!

Medal of 2023 Barcelona Marathon

The Scenic Barcelona Marathon Route

The Barcelona Marathon is known not only for its exhilarating race but also for the breathtaking course that takes runners through the heart of the city. As I embarked on this unforgettable journey, I was mesmerized by the stunning architecture and historical landmarks that decorated the route. Starting at the iconic Plaça d’Espanya, the course led me past the grandiose Magic Fountain of Montjuïc, through the bustling streets of Passeig de Gràcia, and by the awe-inspiring Sagrada Família.

Barcelona Marathon passing at Plaza de España

Running through these streets, I couldn’t help but feel inspired and motivated by the beauty of Barcelona. The marathon route showcased the city’s vibrant culture and rich history at every turn, making the race not only a test of physical endurance but also an incredible sightseeing experience. The cheering crowds and local musicians lining the course further added to the atmosphere, making the Barcelona Marathon a truly unique and unforgettable event that I’ll cherish for years to come.

Top Performers & Inspiring Stories

Arc de triumph passing by Barcelona Marathon

The 2023 Barcelona Marathon showcased exceptional performances and uplifting stories of triumph. Among the top finishers in the men’s category, a fierce competition unfolded, with the winner crossing the finish line in an astounding time. Similarly, the women’s race saw an exceptional athlete claim victory with an impressive performance. These elite runners demonstrated incredible determination and skill, proving once again that the human spirit knows no limits.

Aside from the professional athletes, the marathon provided a platform for countless inspiring stories. One such tale was that of a local firefighter who completed the race in full gear, raising awareness and funds for a children’s charity. Another remarkable participant was an 80-year-old marathon veteran who showed that age is just a number, crossing the finish line with an infectious smile and determination. These stories of perseverance, courage, and selflessness serve as a reminder that the Barcelona Marathon is not only about personal achievements but also about the power of community and the shared experience of overcoming challenges together.

Post-Race Events & Runner Experiences

Barcelona Marathon was more than just a race; it was a vibrant celebration of running, camaraderie, and the city’s rich culture. Post-race events and activities were organized to ensure that runners and their supporters could make the most out of their marathon experience. At the finish line, participants were greeted with an abundance of food, drinks, and entertainment, providing a well-deserved opportunity to recharge and bask in their achievements. Local musicians filled the air with lively tunes, while various booths offered massages, merchandise, and interactive experiences for everyone to enjoy.

Runners had the chance to share their personal experiences and stories, forging connections and fostering a sense of community among participants from all walks of life. Many spoke of the overwhelming support they received from the enthusiastic crowds lining the streets of Barcelona, cheering and offering encouragement throughout the course. Others recounted the memorable sights and landmarks they encountered during the race, such as the Sagrada Família and Barceloneta. This unforgettable blend of athletic achievement and cultural immersion made the 2023 Barcelona Marathon an experience that will be cherished by runners and supporters alike.

My 4-Week Specialized Training for the 2023 Barcelona Marathon

In preparation for the 2023 Barcelona Marathon, I embarked on a 4-week specialized training program designed to help me perform better than my previous marathon in Paris in 2022. The program’s focus was on building my endurance and speed, with a combination of targeted workouts, hill training, and interval sessions. The results spoke for themselves: I was able to complete the Barcelona Marathon faster than my Paris Marathon, a testament to the effectiveness of my training regimen.

Adaptation was a key aspect of my training, as I learned to fine-tune my routine based on my progress and how my body responded to different exercises. While my training program was successful overall, I realized there was room for improvement, particularly in incorporating more long runs exceeding 30km. These longer runs would have provided an even better foundation for tackling the marathon distance. Nevertheless, I was pleased with my performance in Barcelona and grateful for the lessons learned during my 4-week specialized training journey. These insights will undoubtedly inform my preparations for future races and help me continue to grow as a runner.

The ASICS MagicSpeed: My Marathon Shoe of Choice

ASICS MagicSpeed: My Barcelona Marathon Shoe of Choice

For the 2023 Barcelona Marathon, I chose to run in the ASICS MagicSpeed, a top-tier performance shoe that has gained significant popularity among marathon runners. This shoe was designed specifically to enhance speed and efficiency, which was precisely what I needed to improve my marathon time compared to my last race in Paris.

The ASICS MagicSpeed features an innovative carbon fiber plate, which provides an excellent energy return and propulsive feeling with each stride. The shoe’s lightweight, yet durable construction also played a critical role in keeping my legs feeling fresh throughout the race. The responsive FlyteFoam midsole, combined with a breathable upper, made for a comfortable and efficient marathon experience.

Not only did the MagicSpeedcontribute to my improved performance in Barcelona, but it also held up exceptionally well during the weeks of intense training leading up to the event. I would highly recommend the ASICS MagicSpeedto any marathon runner looking for a shoe that can provide an edge on race day, while also being comfortable and reliable during training.

Barcelona Marathon 2023: my review Read More »

Preventing Chafing on Long Distance Runs

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Long distance running can be an incredibly rewarding and exhilarating experience, but it also comes with its fair share of challenges. One common issue many runners face is chafing, a painful skin irritation caused by friction during extended periods of exercise. In this post, we will explore some effective tips and strategies to help you avoid chafing and enjoy a more comfortable running experience.

During my two last half marathons in Barcelona and Cyprus, I experienced firsthand the painful effects of chafing. Despite my preparation, I found myself struggling with discomfort and irritation during these races, which hampered my overall performance. Learning from these experiences, I’ve since incorporated the above tips into my training routine, resulting in significant improvements in my comfort and enjoyment during long distance runs. Sharing these strategies with fellow runners can help you avoid similar setbacks and enhance your running experience.

Choose the right clothing

Selecting moisture-wicking, seamless, and snug-fitting clothes is crucial for reducing friction and preventing chafing. Synthetic materials like polyester and nylon can help keep your skin dry, while flat or minimal seams reduce the risk of irritation. Ensure your running attire fits well, as loose clothing can bunch up and cause friction, while overly tight garments may dig into your skin.

Apply lubricants

Applying a lubricant, such as petroleum jelly or specialized anti-chafing products, can significantly decrease friction between your skin and clothing. Apply the lubricant to common chafing areas, including inner thighs, underarms, and nipples. Reapply as needed during your run, especially if you’re sweating heavily or running in wet conditions.

Stay dry

Excess moisture from sweat or rain can exacerbate chafing. Use moisture-wicking clothing, as mentioned earlier, and consider applying talcum or anti-chafing powders to help keep your skin dry. Additionally, if you’re running in wet weather, wear a light, water-resistant jacket to protect yourself from the elements.

Use proper running form

Maintaining proper running form can help reduce friction between your thighs and other body parts. Focus on keeping your upper body relaxed and your stride smooth, with your feet landing directly beneath your hips. Avoid overstriding, as this can cause your thighs to rub together more frequently

Tips for preventing chafing

Build up your mileage gradually

Rapidly increasing your running distance can increase the likelihood of chafing, as your skin may not have time to adapt to the increased friction. Gradually build up your mileage to give your body time to adjust and minimize the risk of chafing.

Take care of your skin

Keeping your skin healthy and hydrated can help reduce the risk of chafing. After each run, clean and moisturize your skin to promote healing and maintain its natural protective barrier. If you do experience chafing, treat the affected area with an over-the-counter hydrocortisone cream and avoid running until the skin has healed.

Chafing doesn’t have to be an inevitable part of long distance running. By taking a few proactive measures, such as wearing appropriate clothing, applying lubricants, and maintaining proper running form, you can significantly reduce the risk of chafing and enjoy a more comfortable and enjoyable running experience. Happy running!

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Week 4: Barcelona Marathon Training

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Last week marked the end of my 4-week microcycle training for the Barcelona Marathon on March 19th. It was a challenging but rewarding month, and I’m feeling good about my preparation for the upcoming race. This past week was particularly important because I had just run the half marathon in Cyprus the previous weekend, so I had to take it a little easier to allow for proper recovery.

Monday:

  • Rest or cross-train (yoga, cycling, etc.)

Tuesday:

  • Rest Day

Wednesday:

Thursday:

Friday:

  • Rest or cross-train (yoga, cycling, etc.)

Saturday:

  • Rest day

Sunday (race day):

  • Marathon!

race line of Barcelona Marathon
I’m ready for the race

Throughout the week, I made sure to focus on getting enough rest, staying hydrated, and fueling my body with nutritious foods. I also spent some time visualizing myself running the marathon and feeling strong and confident.

As I prepare for the Barcelona Marathon, I have a few tips and reminders that I’d like to share with fellow runners. First and foremost, make sure to stick to your training plan and don’t try to do too much too soon. It’s also important to pay attention to your body and adjust your training if needed.

Race day can be stressful, so it’s important to stay calm and focused. I like to break the race down into smaller parts and focus on each segment at a time. Remember to pace yourself and not to start too fast. Hydration and nutrition are also critical during the race, so make sure to drink plenty of fluids and fuel your body with energy gels or other snacks.

Finally, remember to enjoy the experience! Running a marathon is a significant accomplishment, and it’s important to take in the sights and sounds of the race and appreciate the hard work that went into getting there. I’m looking forward to the Barcelona Marathon and can’t wait to see what the day brings!

Week 4: Barcelona Marathon Training Read More »

Race Review: Cyprus Half Marathon

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Review: Cyrpus marThis weekend, I ran the 25th Cyprus Half Marathon as part of my training for the upcoming Barcelona Marathon, and I have to say it was a unique experience. The race was well-organized, with water stations every 3km. However, the course was a bit monotonous with multiple turnarounds, some hills, and running in the middle of nowhere. Nevertheless, the race was worth it as it provided an opportunity to explore a new country and its culture. There were around 3,000 runners, and I managed to improve my time by 2 minutes compared to my previous half marathon in Barcelona, despite being around 8kg overweight. Overall, I would recommend this race to anyone looking to combine a holiday with a half marathon experience.

The starting line of the Cyprus half marathon is located at the ancient castle, a highly touristic and beautiful location in the city. The stunning views of the Mediterranean Sea, combined with the castle’s unique architecture, make it a perfect backdrop for the beginning of the race. It’s a great way to experience the local culture and history of Cyprus while also participating in a challenging athletic event. The energy and excitement at the starting line are palpable, and runners are sure to feel motivated and inspired to tackle the course ahead.

Start line cyprus half marathon

I ran the Cyprus half marathon wearing the Hoka One One Carbon X3, and it was an amazing experience. The shoes felt incredibly comfortable and light on my feet, and the cushioning provided just the right amount of support for the long-distance run. The Carbon X3 has a unique carbon fiber plate that helps with propulsion, which made a noticeable difference in my running stride. Overall, I was impressed with the shoes’ performance and would highly recommend them to any serious runner looking for a competitive edge.

people running the Cyprus half marathon

Despite the monotony of the course, the temperature was ideal with a strong wind that didn’t hinder the race. The course had a few uphill sections, but nothing too difficult. However, I wouldn’t recommend it to those who are looking to set a personal best due to the many turns and lack of variety in the terrain. Overall, it’s a great race for those who want to experience the beautiful scenery of Cyprus and enjoy a well-organized event.

medal of 25th cyprus half marathon

Cyprus, is a small island country located in the Eastern Mediterranean. It is the third-largest island in the Mediterranean Sea and is known for its beautiful beaches, ancient ruins, and rich history. Cyprus has been inhabited since prehistoric times, and has been influenced by many different cultures throughout its history, including Greek, Roman, Byzantine, and Ottoman.

Today, Cyprus is a popular tourist destination, attracting millions of visitors each year. It has a warm, Mediterranean climate, with hot summers and mild winters, making it an ideal place for outdoor activities like running, hiking, and swimming. The island is also famous for its delicious cuisine, which features a blend of Greek, Turkish, and Middle Eastern flavors.

Race Review: Cyprus Half Marathon Read More »

Week 3 marathon training micro cycle

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During week 1 of my marathon training, I focused on building a solid base with easy runs and strength training. In week 2, I increased my mileage and added some tempo runs to challenge myself. And now, I’m excited to put my training to the test by running the Cyprus half marathon this weekend, I can’t wait to see what this weekend’s race has in store and to soak up the energy and excitement of the running community. This race will not only allow me to enjoy the beauty of the city, but also serve as a long run to prepare for the upcoming Barcelona marathon. I’m feeling confident and ready to tackle the distance, and I can’t wait to see what the rest of my training has in store for me.

schedule about week 3 of marathon training micro cycle

Week 3 of the marathon training micro cycle is crucial in maintaining the progress made in the previous weeks. The focus should be on building endurance, increasing mileage, and improving overall fitness. Here’s a suggested plan for Week 3:

Monday:

  • Rest day or cross-training day. Consider doing a low-impact activity such as yoga or swimming to keep active while giving your muscles a break.

Tuesday:

Wednesday:

  • Rest day

Thursday:

Friday:

  • Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.

Saturday:

  • Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.

Sunday:

  • Long run day. Aim to run 18-22 km at a comfortable pace, or longer if you feel up to it.
  • Finish with a 10-minute cool down walk.

Remember to stay hydrated and fuel your body with nutritious foods. Don’t forget to listen to your body and adjust the plan as needed to avoid injury or burnout. This is my week 3 of my Barcelona marathon training micro cycle!

Week 3 marathon training micro cycle Read More »

Ciutadella Park: Running in Barcelona

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If you’re a runner looking for a place to exercise in Barcelona, Ciutadella Park should be at the top of your list. This beautiful green space is located in the heart of the city and offers runners a peaceful, picturesque environment for their workout. The park is filled with lush greenery, tranquil ponds, and scenic paths that make it an ideal place for runners of all skill levels.

One of the standout features of Ciutadella Park is its size. With over 70 hectares of land, there’s plenty of space for runners to explore and find their perfect route. You can take a leisurely jog along the shaded paths, or challenge yourself with a more intense workout on the hilly terrain. Whatever your running style, you’re sure to find a path that fits your needs.

If you’re looking for a place to run during the winter months and stop to run on a treadmill, Ciutadella Park offers a great alternative to running outdoors in the colder weather. With its sheltered paths, scenic views, and abundance of natural beauty, the park provides an ideal escape from the harsh elements of winter. So, whether you’re a seasoned runner or just starting out, Ciutadella Park is the perfect place to get your run in, even during the winter months.

The park is also well-maintained, making it a safe and enjoyable place to run. You’ll find plenty of benches and water fountains along the way, so you can take a break or hydrate as needed. And if you’re looking for a more structured workout, there are several fitness stations located throughout the park where you can do bodyweight exercises and other strength-training moves.

The lap inside the Ciutadella Park measures 1.31km, making it an ideal destination for runners looking to get in a solid workout. While the park can be busy on weekends, the well-maintained paths and lush greenery provide a breathtaking and serene setting for runners of all levels, from seasoned veterans to those just starting out. Whether you’re looking to push your limits or simply enjoy a leisurely run, Ciutadella Park has everything you need for a successful workout.

Arc de Triomf

Picture of the iconic red brick Arc de Triomf monument in Barcelona, Spain, with its grand arches and intricate carvings on display
Arc de Triomf

Ciutadella Park is also conveniently located near one of Barcelona’s most iconic landmarks, the Arc de Triomf. This makes it a great option for runners who want to take a break from their workout and explore the city. Whether you want to stop and admire the stunning architecture of the Arc de Triomf, or you want to continue exploring other parts of the city, the park’s central location makes it an ideal starting point for your adventures in Barcelona.

Cascada del Parque de la Ciudadela

The Cascada del Parque de la Ciudadela, also known as the Park’s waterfall, is a popular attraction within Ciutadella Park. This stunning waterfall is surrounded by lush greenery and provides a peaceful escape from the bustling city. Visitors can relax and enjoy the tranquil sound of the waterfall as they take in the natural beauty of the park. The cascading water adds an extra element of serenity to the already peaceful environment, making it a must-visit spot for anyone visiting the park.

Picture of the cascading waterfalls in Ciutadella Park, surrounded by lush greenery and flowers

The Barcelona Zoo

Located within Ciutadella Park, is a popular destination for families and animal lovers. Visitors can see a wide range of species from all over the world, including elephants, lions, monkeys, and penguins. The Zoo, with its stunning environment, diverse animal collection, and focus on conservation, is a must-visit for nature and wildlife enthusiasts. It also works to protect endangered species and educate visitors about the importance of preserving wildlife. Additionally, the Zoo offers interactive exhibits, animal shows, and educational programs, making it a fun and educational experience for all ages. Whether you’re a local resident or just visiting the city, the Barcelona Zoo is a great way to spend a day exploring the beauty of nature and learning about the world’s amazing wildlife.

Entrance to the Barcelona Zoo at Ciutadella Park, with a sign displaying the zoo's name and logo, surrounded by lush green trees and bushes.
The Zoo of Barcelona

Attractions and Amenities in Ciutadella Park

The statue dedicated to Jaume Garriga I Miquel. This statue is a beautiful piece of art that adds to the ciutadella park already stunning scenery
Statue dedicated to Jaume Garriga I Miquel on Ciutadela Park

Ciutadella Park is a historic public park located in the heart of Barcelona, Spain. The park boasts a variety of attractions and activities for visitors to enjoy, including a large lake, several fountains, and a boating area where visitors can rent small boats. There is also a large grassy area perfect for picnics, sunbathing, and other outdoor activities.

The park also features several museums and galleries, including the Catalan Parliament, the Zoological Museum, and the Museum of Natural Sciences. There is also a bandstand that hosts concerts and performances throughout the year, as well as a playground for children. The park also has several restaurants and cafes, making it an ideal place to relax and have a bite to eat after a run. Additionally, a large fountain surrounded by lush greenery and beautiful flower gardens stands at the center of the park. Overall, Ciutadella Park offers runners and visitors a peaceful escape from the bustling city, and a chance to enjoy the beauty and history of Barcelona.

Picture of lush green trees in Ciutadella Park, Barcelona, providing shade and a peaceful environment for visitors

Another advantage of running in Ciutadella Park is its location. It’s situated in the heart of the city, making it easy to get to from most parts of Barcelona. Whether you’re a local resident or just visiting, you can easily make your way to the park for a morning or evening run.

Ciutadella Park: Running in Barcelona Read More »

Performance with Fartlek Training

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Fartlek is a type of training method used in running and other endurance sports. It is a Swedish word that means “speed play.” Fartlek training involves alternating periods of intense exercise with periods of recovery or rest. This type of training helps to improve endurance, speed, and overall fitness. Fartlek training is typically performed by runners and is a popular method used to improve performance in races. It is a versatile training method that can be customized to the individual needs and goals of each runner. Fartlek training is a great way to add variety to a running routine and challenge the body in new ways, leading to improvements in overall fitness and performance.

The benefits of using a fartlek trainer for runners

A fartlek trainer is a valuable tool for runners looking to improve their performance and take their training to the next level. One of the main benefits is that it allows runners to incorporate intervals into their workouts, which can improve their speed and endurance. By incorporating short bursts of high-intensity effort into their runs, runners can push themselves to their limits and build the strength and stamina they need to perform at their best.

Another benefit of using a fartlek trainer is that it helps runners to avoid boredom and monotony in their training. Running can become repetitive and monotonous, especially for those who have been training for a long time. A fartlek trainer can add variety and excitement to a runner’s routine, helping to keep them motivated and engaged in their training. Additionally, by allowing runners to mix up their pace and intensity, a fartlek trainer can help to prevent overuse injuries and reduce the risk of burnout. Whether you’re a beginner or an experienced runner, incorporating a fartlek trainer into your training regimen can help you to reach your goals and improve your overall performance.

An athlete running on a trail during a Fartlek training session, incorporating bursts of speed and varied terrain for a challenging workout

How to incorporate fartlek training into your running routine

Incorporating fartlek training into your running routine can help you improve your overall fitness and performance as a runner. Fartlek training is a form of interval training that involves alternating periods of high-intensity exercise with periods of low-intensity or rest. To incorporate this type of training into your routine, follow these steps:

  1. Start with a warm-up: Begin your workout with a slow jog or dynamic stretching to get your muscles warmed up.
  2. Set the pace: Decide on the length of your high-intensity intervals and the length of your low-intensity or rest periods. You can start with 30-second sprints and 90-second jogs, and gradually increase the length of each interval as you progress.
  3. Get creative: the training can be performed on any terrain, so don’t be afraid to mix it up and try new routes. This will keep your workout interesting and challenging.
  4. Gradually increase intensity: As you get more comfortable with fartlek training, gradually increase the intensity of your high-intensity intervals. This will help you build endurance and improve your overall fitness.
  5. End with a cool-down: After your workout, finish with a slow jog or stretching to help your muscles cool down and reduce the risk of injury.

By incorporating fartlek training into your running routine, you can take your fitness to the next level and achieve your running goals.

The science behind fartlek training and its impact on endurance and speed

Fartlek training, also known as “speed play,” is a type of running workout that incorporates short bursts of high-intensity intervals with periods of recovery. This type of training has become popular among runners because it offers a wide range of benefits for both endurance and speed.

The concept of high-intensity interval training (HIIT) roots the science behind fartlek training. This type of workout alternates between periods of high-intensity exercise and recovery, allowing runners to push themselves to their limits while also allowing their bodies to recover. By doing so, runners can improve their endurance, speed, and overall fitness.

Additionally, research has shown that fartlek training can increase the production of human growth hormone, which is responsible for promoting the growth and repair of muscle tissue. This makes fartlek training an effective way to increase strength, endurance, and speed, all while improving cardiovascular health.

The benefits for injury prevention

Fartlek training is a type of interval training that involves alternating periods of high-intensity running with periods of recovery or low-intensity running. This type of training is highly beneficial for runners as it helps to improve endurance, speed, and overall performance. Adding this kind of training on routines for marathons or half-marathons could be an excellent choice.

One of the key benefits of using a fartlek trainer for runners is that it can help to prevent injury. By alternating periods of high-intensity running with periods of recovery, the body is able to build strength and resilience, reducing the risk of injury from overuse or repetitive stress. Additionally, fartlek training helps to improve running form and technique, which can also help to prevent injury. By incorporating fartlek training into your running routine, you can build a strong and healthy body that is less prone to injury and better able to withstand the demands of running.

Performance with Fartlek Training Read More »

Cyprus Marathon and Half-marathon

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So, I’m ramping up my training for the Barcelona Marathon and this weekend I’m taking on the logicomcyprusmarathon. This race is going to be a test for me because I hear the terrain is hilly and can be challenging. If you’re planning to run the Cyprus Marathon and Half-Marathon, make sure you incorporate hill training into your preparation, so you’re ready for the course.

The Cyprus Marathon and Half-Marathon takes place on the beautiful island of Cyprus and offers a unique and challenging course for runners of all levels. The route takes runners through historic landmarks and stunning scenery, including the Pafos Castle and the Mediterranean Sea. Whether you’re looking for a personal best time or just a memorable running experience, the Cyprus Marathon is a must-do event.

In addition to the full marathon, the event also offers a half-marathon and a 10K race. This provides options for runners of different abilities, so that everyone can participate in this exciting event.

The Logicom Cyprus Marathon is known for its well-organized and supportive atmosphere, with plenty of aid stations and cheering spectators along the route. The event also offers a post-race party, where runners can celebrate their achievement with music and food.

If you’re looking for a new and exciting marathon experience, consider adding the Cyprus Marathon to your list of races to run. It’s a great opportunity to explore the beautiful island of Cyprus while also challenging yourself as a runner.

What’s included in the entry:

  • Technical Running T-shirt by RONHILL
  • Technical Running Socks by HILLY (for Marathoners)
  • Race Number, Micro-Chip Timing and Pins
  • Draw-string bag and luggage label
  • Ice Power Gel sachets
  • Grenade Oreo Protein Bar
  • Maurten GEL100 (for Marathoners)
  • Lucozade
  • Voucher of 20 euros from 361°
  • Voucher 20% from Holland & Barrett

On the Course:

  • Pacers (for Marathon & Half-Marathon)
  • Fluid Stations every 3km (Water every 3km and Electrolytes & Sponges every 6km)
  • Electronic Split Timing & Photographers
  • Toilet facilities
  • Bananas
  • Maurten GEL100 (for Marathoners)
  • Medical and Ambulance support
  • Live Tracking

At the Finish:

  • Medal for all finishers
  • Trophies for Men’s and Women’s age group winners (except the 5km Fun Run)
  • Water, electrolytes and fruit
  • Beer for all participants
  • Post-race physiotherapy care/advice by Ice Power
  • Bag storage service from DHL (except the 5km Fun Run)
  • Live Results & Photographers

The prices for Marathon are in €65 and for Half Marathon right now are in €50

One important thing to keep in mind when participating in the Cyprus Marathon and Half-Marathon is the weather. The event takes place in March, which can have unpredictable weather. Some years the weather is sunny and warm, but other years it can be rainy and windy. It’s important to check the weather forecast before the race and pack accordingly.

The map of Cyprus Half-marathon

Another important aspect to consider is the terrain of the course. The Cyprus Marathon and Half-Marathon route is known for being challenging due to its hilly terrain. Runners should prepare accordingly and train on hills prior to the race.

Despite the challenging terrain and weather, the Cyprus Marathon and Half-Marathon is a great event for runners looking for a unique and memorable race experience. With stunning scenery and a supportive atmosphere, it’s a race that should be on every runner’s bucket list.

Cyprus Marathon and Half-marathon Read More »

Barcelona Marathon training plan: Week 2

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I’m in the process of losing weight and this past week I’ve already lost 1kg! My training plan is part of that journey, and this second week is a continuation from the first. As I prepare for the Barcelona marathon on March 19th, 2023, I am embarking on a small 4-week training plan, also known as a micro cycle. This training plan will help me achieve my goal of running the full marathon in Barcelona. During this time, I will also be running the half-marathon in Cyprus as a way to test my progress and gauge my overall fitness level. I am excited about this journey and the challenges that come with it. I am confident that with hard work and dedication, I will be able to cross the finish line in Barcelona with a smile on my face.

Runner crossing the finish line after successfully completing a marathon race

Monday:

  • Warm up: 10-15 minute walk
  • Run: 35 minutes at a steady pace
  • Cool down: 10-15 minute walk

Tuesday:

  • Warm up: 10-15 minute walk
  • Run: 40 minutes at a steady pace
  • Cool down: 10-15 minute walk

Wednesday:

  • Rest day

Thursday:

Friday:

  • Rest day

Saturday:

  • Warm up: 10-15 minute walk
  • Run: 80 minutes at a steady pace
  • Cool down: 10-15 minute walk

Sunday:

  • Rest day

Gradually increasing my training by 10% each week is crucial in preparing for the Barcelona marathon on March 19th 2023. This gradual increase in training allows my body to adapt to the increased demands placed upon it, reducing the risk of injury and increasing my chances of success on race day.

Don’t forget about the importance of individualizing your training plan, as every person’s needs and goals are unique. It’s important to listen to your body, adjusting the plan accordingly to your needs. Don’t be afraid to consult a professional or modify the plan if necessary. The goal is to have a safe and successful journey towards reaching your marathon goals.

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