Have you ever noticed that the majority of the runners at a race are in the mid-pack? Did you ever wonder what is the distribution of these runners? Well, I did and created two charts to see the data better about a half-marathon and a marathon.
To predict your race time for an upcoming race you can use the Riegel formula and apply to a recently completed race. While this formula gives you a good approximation there are a few caveats.
As a runner probably you came across the fact that we use pace to measure our speed and that is expressed in min/km or min/mile depending on the system used. Conversion between them requires a few simple calculations that can be done using pen and paper or even in your head.
Training for a marathon is a long process, it takes a few months. The training plans use different phases to prepare the body for the race. It is good to know what these phases are and what you can achieve by completing them.
The foam roller is a simple and cheap tool that can be used for self-myofascial release — or simply called self-massage. It reduces muscle soreness, muscle tension and the time needed for recovery after exercise. Also it increases range of motion and blood flow.