{"id":61136,"date":"2017-08-17T07:15:08","date_gmt":"2017-08-17T11:15:08","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=61136"},"modified":"2017-08-21T16:05:55","modified_gmt":"2017-08-21T20:05:55","slug":"runners-marathon-tips-personal-best","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/runners-marathon-tips-personal-best\/","title":{"rendered":"How 10 Runners Beat Their Marathon Personal Best"},"content":{"rendered":"
\"How
Photo: Courtesy of Jocelyn Bonneau<\/i><\/figcaption><\/figure>\n

If you\u2019ve just run your first marathon<\/a>, you might relate to the common \u201cnever again\u201d sentiment as you struggle to move your Jell-O-like legs. But once the soreness<\/a> wears off and you\u2019re basking in the glow of your achievement, it\u2019s natural to wonder how much more you\u2019re capable of.<\/p>\n

Regardless of age and experience level, many repeat marathoners share the desire to crush their personal best<\/a>. Perhaps that\u2019s running it under four (or even three) hours, or qualifying for the prestigious Boston Marathon<\/a>. Whatever your running goals, you\u2019ll definitely feel inspired by these goal-getting tactics from marathoners just like you.<\/p>\n

RELATED: <\/strong>Why I Started Running \u2014 And Never Stopped\u00a0<\/a><\/p>\n

How 10 Runners Scored Their Marathon Personal Best<\/h3>\n
\"How
Photo: Courtesy of Victoria Webster<\/i><\/figcaption><\/figure>\n

1. Train with ladder formats, tempo runs and hills.<\/h3>\n

Victoria Webster, 33, Houston, TX
\n<\/strong>\u201cAfter running a nearly 25-minute PR (from 4:08 to 3:44) in my second marathon, I realized that if I put more effort into what I was doing, I could get faster,\u201d Webster says. In addition to increasing the frequency of her weekday runs and losing a few pounds, she also did intervals<\/a>, ladder formats, tempo runs and hills<\/a>. \u201cI also started training with people who were faster than me,\u201d she says. Changing up her regimen paid off and brought her PR down to 3:01.<\/p>\n

\"Marathon
Photo: Courtesy of Anne Callaway<\/i><\/figcaption><\/figure>\n

2. Focus on improving shorter distances.<\/h3>\n

Anne Callaway, 32, New York, NY
\n<\/strong>\u201cI was once told I would never be able to run a marathon because I am bowlegged and one leg is longer than the other. This only gave me more motivation,\u201d Callaway says. She proved them wrong by running four marathons in four years with a personal best of 4:32. After hiring a run coach, she learned how to race based on effort level. Improving her pace and running mechanics<\/a> during half-marathons<\/a> and shorter distances helped Callaway set a 3:58 PR in the 2016 New York City Marathon. \u201cI couldn\u2019t believe it!\u201d she says.<\/p>\n

\"How
\n<\/strong>Photo: Courtesy of Steve Maliszewski<\/i><\/p>\n

3. Recover more, run less.<\/h3>\n

Steve Maliszewski, 45, Houston, TX
\n<\/strong>\u201cI chased a Boston qualifier for about two-and-a-half years, coming close two out of three times,\u201d Maliszewski says. Instead of turning the intensity up on his training schedule, he worked on building good recovery practices<\/a>. \u201cIf I didn\u2019t meet a certain pace on a run, then I just dusted myself off and moved on to the next run. This helped me go from a 3:42 to a 3:09,\u201d he says.<\/p>\n

\"How
Photo: Courtesy of Jocelyn Bonneau<\/i><\/figcaption><\/figure>\n

4. Chase down a friend.<\/h3>\n

Jocelyn Bonneau, 32, New York City, NY
\n<\/strong>It took Bonneau more than three years and four marathons to finally run a sub-4 at the 2012 Philadelphia Marathon. \u201cI hired a coach who not only helped me create a training plan, but also helped me get through my mental roadblocks<\/a>,\u201d Bonneau says. She also started running regularly with a friend who was faster than her. \u201cThere is nothing like peer pressure and the company of a good friend to get you moving faster,\u201d Bonneau says.<\/p>\n

RELATED: <\/strong>The 15 Fastest Fall Marathons to Earn a BQ\u00a0<\/a><\/p>\n

\"How
Photo: Courtesy of Brit Davis<\/i><\/figcaption><\/figure>\n

5. Fake it \u2018til you make it.<\/h3>\n

Brit Davis, 47, Longmont, CO
\n<\/strong>Davis had no idea what the Boston Marathon was about until a friend told him he was close to qualifying. So he got more serious about his training and started incorporating tempo and hill workouts<\/a>. Soon enough, Davis realized, \u201cI could hold faster paces for longer.\u201d In just a little over a year, he finished with a 3:13 at The Woodlands Marathon. \u201cI learned the value of self-confidence and that I\u2019m capable of much more than I know.\u201d<\/p>\n

\"Marathon
Photo: Courtesy of Meggie Smith<\/i><\/figcaption><\/figure>\n

6. Realize that not every run is going to be great.<\/h3>\n

Meggie Smith, 31, Los Angeles, CA
\n<\/strong>Consistency was key for Smith, no matter how good or bad the workout was. \u201cNot every workout or run had to be \u2018great\u2019 or \u2018better,\u2019\u201d says Smith. \u201cWhat I needed to do was string together a bunch of good weeks or months that turned into something great.\u201d With hard work and perseverance, Smith finally got a BQ<\/a> at the 2013 Eugene Marathon.<\/p>\n

RELATED: <\/strong>15 Fun, Fast and Beginner-Friendly Marathons\u00a0<\/a><\/p>\n

\"Marathon
Photo: Courtesy of Cipriana Cuevas<\/i><\/figcaption><\/figure>\n

7. Improve your nutrition.<\/h3>\n

Cipriana Cuevas, 32, Brooklyn, NY
\n<\/strong>Marathon PRs are made in the kitchen as much as they are on the track. Cuevas went vegan<\/a> and made healthy changes to her lifestyle to help her reach her goal of qualifying for the Boston marathon<\/a>. \u201cI also increased my mileage from 35 miles per week to 55 plus, while working with a run coach,\u201d Cuevas says. \u201cThis helped me go from 4:27 to a 3:33 in one year.\u201d<\/p>\n

\"Marathon
Photo: Courtesy of Lauren Ross<\/i><\/figcaption><\/figure>\n

8. Go for slow runs.<\/h3>\n

Lauren Ross, 26, Houston, TX
\n<\/strong>Sometimes the key to being a fast runner is to go slow and easy. Ross learned the hard way when she injured herself from running too fast (yes that can happen). \u201cI had to sit out my next three marathons, including Boston,\u201d she recalls. But today, Ross feels stronger and appreciates slow, easy miles<\/a>. \u201cI know they\u2019re loosening up my muscles, building my endurance and allowing my legs to get ready for the next hard workout,\u201d Ross says. Four years later, she\u2019s gearing up for her first Boston Marathon.<\/p>\n

RELATED: <\/strong>How to Run the Boston Marathon Like a Pro\u00a0<\/a><\/p>\n

\"Marathon
Photo: Kristie Barbee<\/i><\/figcaption><\/figure>\n

9. Strength work, strength work, strength work.<\/h3>\n

Kristie Barbee, 54, Houston, TX
\n<\/strong>Running takes more than just speed<\/a> and endurance. For Barbee, it takes strengthening the muscles around her joints to prevent injury, too. \u201cSince I\u2019m older, I needed strength work on my hips, glutes, hamstrings and inner quads to protect my knees,\u201d Barbee says. Now in her fifties, she\u2019s a faster, stronger and better-conditioned runner.<\/p>\n

\"Marathon
Photo: Courtesy of Luca Grisa<\/i><\/figcaption><\/figure>\n

10. Shorten your training plan.<\/h3>\n

Luca Grisa, 38, Brooklyn, NY<\/strong>
\nFor previous races, Grisa\u2019s training plans would span 16 to 18 weeks, but when he shortened it to just eight weeks, he hit his best stride. \u201cMy coach\u2019s main idea is that people who run regularly can forgo the first four to six weeks of marathon-specific workouts<\/a> since the legs are already used to running,\u201d Grisa says. This strategy kept Grisa fresh and injury-free<\/a>. \u201cIt ultimately helped me meet my goal and run a 2:58 at the 2015 Chicago Marathon.\u201d<\/p>\n

Read More:
\n<\/strong>5 Strength Training Moves to Help You Run Faster
\n<\/a>50 Running Resources for Speed, Strength and Nutrition<\/a>
\nA Runner’s Guide to Hydration (And How to Not Overdo It)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Beating your marathon personal best is no easy feat, let alone qualifying for the Boston marathon. 10 runners share how they did the unthinkable with 26.2.<\/p>\n","protected":false},"author":108,"featured_media":61150,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,289,104,110,108,341,357],"class_list":["post-61136","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-exercise","tag-goals","tag-race","tag-running","tag-tax1living-well","tag-tax2running"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61136","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=61136"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61136\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/61150"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=61136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=61136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=61136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}