In Part 1 of the Mastering the Marathon Series, I am joined by Coach Jack Hackett of Infinity Running Company. Jack has extensive knowledge and education in exercise physiology and is a premier running coach. We talk specifically about the 3 main things that limit a runner’s performance in the marathon: heat, fueling, and pacing.
We talk about why heat is dangerous and what steps we can take to limit the effect of heat on our marathon performance. We then talk specifically about fueling and explain the physiology behind why “carbs are king.” We also help to explain why low carb high fat strategies are not the most suitable over the marathon distance. We then turn to pacing and further explain lactate, aerobic and lactate thresholds (LT1 and LT2) and how to use Rating of Perceived Exertion (RPE) to pace yourself during a marathon. Additionally, tune in to find out what RPEs relate to our LT1 and LT2.
To navigate to specific topics:
Heat: 6:55
Fueling: 19:26
Pacing + RPE: 35:30
Coach Jack Links:
Infinity Running Company Website
Featherstone Nutrition Carb Loading Calculator
Articles:
Alhadad et al. Article on Heat Mitigation
Burke et al. Supernova Study (Low Carb/High Fat)
Dantas et al. Article on RPE and Lactate Training Zones
BioEndurance Links:
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational purposes. For more specific nutritional details and how it applies to your unique physiology, please follow up with a registered dietician. Additionally, please consult your physician prior to initiating training for a marathon.
