For many runners, completing a full marathon seems like a pipe dream. There’s no denying that 26.2 miles is a long way to go—but it’s definitely not an impossible distance. If you can race a 10k, you can run a marathon.
All it takes is time, training and perseverance.
Gary Gosch, professional running coach in Nashville, TN, has designed specific training programs for thousands of runners. Here we have some basic marathon training guidelines that were designed with first-timers in mind.
You should run four days a week, and the majority of your workouts will be six miles or less. With just one additional day of cross training and two full days of rest, you will be running a marathon in no time!
Start Small and Finish Big! If the idea of running more than 20 miles is intimidating to you, focus on where you are, not where you’re going. When following this plan, you will increase your mileage gradually (by no more than 10% per week). As the weeks of training add up, the thought of completing a marathon will slowly morph from impossible to possible—to undeniable when you cross that line.
Quality over Quantity! Even with careful planning, life can get in the way. Over the course of 20 weeks, you’re bound to skip a workout here and there. When the unexpected happens, prioritize. Your long runs are the most important workouts, as they will help you build the endurance necessary to finish a marathon. Sacrifice easy workouts first and tempo runs second before you let the long runs fall by the wayside. Remember, performing part of a workout is better than skipping it altogether.
Remain self aware! Consider your current abilities. Can you finish six miles comfortably? If not, take time to build up to that level before starting this program. There is no rush. When completing your workouts, run at a pace that is true to your own fitness level. Don’t compare yourself to a friend, family member, running partner—or even the runner you were last year or last month. Your training will be most successful when you listen to your body.
Be sure to rest! Adequate rest is just as important as proper training. This plan includes two rest days per week for a reason: Your body needs to recover from the stress of training to stay healthy. Never perform workouts on designated rest days.
If you're interested in a training consultation with Gary Gosch, give him a call today at 615-599-9855. Be sure to visit him HERE to sign up for special savings!
Monday, June 15, 2015
Monday, May 11, 2015
Benefits of Marathon Training
There are millions of people around the world who run marathons for a good reason. Not only is it fun, competitive, and a great hobby in general, but also is quite healthy. Training for a marathon on a daily basis, whether you do it in the morning or at night, has a large number of health benefits in store for you. It can be difficult to get into training for a marathon, but in the long run you’ll thank yourself for everything you will get out of it. Here are some basic benefits that you will receive from training for a marathon on a daily basis:
We all know running offers a great cardiovascular workout – improving circulation and stamina. However, runners must undertake “sufficient training and preparation” to lower the risks associated with long-term long-distance training.
It comes as no surprise that when training for a marathon, you set yourself up to make better choices dealing with food. Since your body is already becoming healthier with all that extra exercise, your body will tell you to eat healthier foods by making you have cravings. Since your body will want natural vitamins it will make you want something closer to vegetables and fruit than typical junk food. It will also change your mentality on junk food. So, maybe I need to start training for a marathon!
Do you suffer from insomnia? Your eyes may be tired at night, but your body isn’t and that’s what may be keeping you up. Rather than tossing and turning you can go for a jog daily to release that extra energy. Your body wants to spend that energy so it can create a larger reserve for things like a marathon. If you exercise your body more, then your body will be more than happy to replenish what you spent during the day by making you fall asleep faster.
Another way that marathon training can affect your system is by releasing endorphins after about 30 minutes of daily exercise. Endorphins are especially good for fighting depression and for giving you a better outlook on a daily basis. It relieves stress and allows you to empty your mind leaving all bad thoughts behind such as problems at work or with family members. Those who do just 30 minutes of marathon training a day generally feel better about themselves, the things that are going on around them, and their lives in general.
Most people say that their favorite benefit of marathon training is the weight loss that goes along with it. You can burn a lot of calories by jogging every day, and for every day that you do it, you’ll burn off more weight. Many people resort to diet pills in order to lose vast amounts of weight, but the best way is to do so is through a proper diet, and daily exercise.
Probably the greatest thing about marathon training is the self-accomplishment that you receive from it. Running a marathon is a phenomenal way of improving your self-image, and your belief in your abilities!
If you're interested in boosting your health and general overall quality of life, call Coach Gary Gosch. He has been training runners for over 36 years so he will make sure you are training properly!
For Nashville marathon training, or just to receive some proper running technique, contact Gary HERE.
We all know running offers a great cardiovascular workout – improving circulation and stamina. However, runners must undertake “sufficient training and preparation” to lower the risks associated with long-term long-distance training.
It comes as no surprise that when training for a marathon, you set yourself up to make better choices dealing with food. Since your body is already becoming healthier with all that extra exercise, your body will tell you to eat healthier foods by making you have cravings. Since your body will want natural vitamins it will make you want something closer to vegetables and fruit than typical junk food. It will also change your mentality on junk food. So, maybe I need to start training for a marathon!
Do you suffer from insomnia? Your eyes may be tired at night, but your body isn’t and that’s what may be keeping you up. Rather than tossing and turning you can go for a jog daily to release that extra energy. Your body wants to spend that energy so it can create a larger reserve for things like a marathon. If you exercise your body more, then your body will be more than happy to replenish what you spent during the day by making you fall asleep faster.
Another way that marathon training can affect your system is by releasing endorphins after about 30 minutes of daily exercise. Endorphins are especially good for fighting depression and for giving you a better outlook on a daily basis. It relieves stress and allows you to empty your mind leaving all bad thoughts behind such as problems at work or with family members. Those who do just 30 minutes of marathon training a day generally feel better about themselves, the things that are going on around them, and their lives in general.
Most people say that their favorite benefit of marathon training is the weight loss that goes along with it. You can burn a lot of calories by jogging every day, and for every day that you do it, you’ll burn off more weight. Many people resort to diet pills in order to lose vast amounts of weight, but the best way is to do so is through a proper diet, and daily exercise.
Probably the greatest thing about marathon training is the self-accomplishment that you receive from it. Running a marathon is a phenomenal way of improving your self-image, and your belief in your abilities!
If you're interested in boosting your health and general overall quality of life, call Coach Gary Gosch. He has been training runners for over 36 years so he will make sure you are training properly!
For Nashville marathon training, or just to receive some proper running technique, contact Gary HERE.
Wednesday, April 29, 2015
Half Marathon Training in Nashville
Now that the Music City Marathon is over, and I can actually get out of my condo, if you're a runner, you know now is not the time to take a break! There are several marathons coming up in May that you should be training for!
Maybe one of the biggest events coming up is the new Race 13.1 Nashville Half Marathon, 10K and 5K. Now, it isn't until October, but you need time to prepare!
Set for its inaugural running through Music City on the weekend before Halloween, the all-new Race 13.1 Nashville Half Marathon is one of three events in the series that will take place in Tennessee in this year, a series that bills itself as “big race perks with a local race feel.”
If you're thinking of starting out with the half marathon, Coach Gary Gosch can get you in shape for this amazing run!
Whether you’re new to running or making a comeback after a long layoff, training for a half-marathon distance is manageable even for the busiest lives. A half marathon works well for both beginners and experienced runners.
If you can manage two to three miles at a time, of either running or a combo of running and walking, a couple of times per week, you can get into half-marathon shape in about 12 weeks.
Ideally, you’ll want to plan on adding a weekend run of a slightly longer length—four to five miles—then gradually increase your mileage to nine to 10 miles over three months. The best thing about half marathons is that training for them is usually lifestyle friendly; a few days of running, a couple days of cross-training, and a couple days of rest will get you into shape.
Half marathons are also ideal because the risk of injury tends to be lower with the half-marathon, compared to longer distances, such as the marathon. Research shows increased mileage can be a risk factor for injury, so if you're not too sure on your ability yet, start out with a Half Marathon!
Coach Gary Gosch has ran over 1,100 races, including 25 marathons. Gary has trained several Boston qualifiers and age group award winners in addition to numerous first-time marathoners/half marathoners and 5-K participants. He has trained individuals for the past 10 Country Music Marathon/Half Marathons and has a success rate of 98%.
Whether you're a beginner looking to run your first marathon, or you're an experienced runner looking to decrease your time, Gary can help!
For more information on his training sessions, call today at 615-599-9855. You can also visit his website HERE.
To sign up to receive special offers for training with Gary, make sure to visit us HERE. He is offering some amazing deals that you don't want to miss!
Maybe one of the biggest events coming up is the new Race 13.1 Nashville Half Marathon, 10K and 5K. Now, it isn't until October, but you need time to prepare!
Set for its inaugural running through Music City on the weekend before Halloween, the all-new Race 13.1 Nashville Half Marathon is one of three events in the series that will take place in Tennessee in this year, a series that bills itself as “big race perks with a local race feel.”
If you're thinking of starting out with the half marathon, Coach Gary Gosch can get you in shape for this amazing run!
Whether you’re new to running or making a comeback after a long layoff, training for a half-marathon distance is manageable even for the busiest lives. A half marathon works well for both beginners and experienced runners.
If you can manage two to three miles at a time, of either running or a combo of running and walking, a couple of times per week, you can get into half-marathon shape in about 12 weeks.
Ideally, you’ll want to plan on adding a weekend run of a slightly longer length—four to five miles—then gradually increase your mileage to nine to 10 miles over three months. The best thing about half marathons is that training for them is usually lifestyle friendly; a few days of running, a couple days of cross-training, and a couple days of rest will get you into shape.
Half marathons are also ideal because the risk of injury tends to be lower with the half-marathon, compared to longer distances, such as the marathon. Research shows increased mileage can be a risk factor for injury, so if you're not too sure on your ability yet, start out with a Half Marathon!
Coach Gary Gosch has ran over 1,100 races, including 25 marathons. Gary has trained several Boston qualifiers and age group award winners in addition to numerous first-time marathoners/half marathoners and 5-K participants. He has trained individuals for the past 10 Country Music Marathon/Half Marathons and has a success rate of 98%.
Whether you're a beginner looking to run your first marathon, or you're an experienced runner looking to decrease your time, Gary can help!
For more information on his training sessions, call today at 615-599-9855. You can also visit his website HERE.
To sign up to receive special offers for training with Gary, make sure to visit us HERE. He is offering some amazing deals that you don't want to miss!
Thursday, April 16, 2015
Why Hire A Running Coach?
Have you been thinking of hiring a running coach, but you keep putting it off? We can always find a million excuses why NOT to do something, but what about the reasons why you SHOULD?
Probably the most important reason to hire a running coach is to minimize your risk of injury. If running is a lifelong interest, this is super important. According to research, up to 80% of runners get injured. A running coach is a small investment for running injury-free for years to come.
If you’re new to the sport of running, as am I, your goals will be different compared to a veteran runner looking to qualify for the Boston marathon! A good coach will teach you how to manage different training loads. A good running coach helps both beginners and experienced runners avoid common training errors like running too much, not enough recovery time, when to run at an easy pace and when to run full out.
Personally, I could benefit the most from a running coach because they offer not only training, but support. People are going to push themselves, but a good coach will provide the best guidance for a bad plan. This includes offering encouragement to a new runner nervous about his first 5K and dreading he may be “last,” but reminding him the work is done.
Identifying what motivates an athlete and then helping him or her with goal setting is crucial to Coach Gary Gosch. He will offer safe workouts that will keep you sharp and fit without compromising the integrity of your body. No matter if your already fit or perhaps you're looking to get into better shape, you too could benefit from hiring a coach like Gary Gosch.
Gary has over 30 years of running experience and his trainees are in the thousands! If you're looking for a great running coach in Nashville, look no further than Gary Gosch! Give him a call today to schedule your training session at 615-599-9855.
Be sure to visit him HERE to sign up for specials!
Probably the most important reason to hire a running coach is to minimize your risk of injury. If running is a lifelong interest, this is super important. According to research, up to 80% of runners get injured. A running coach is a small investment for running injury-free for years to come.
If you’re new to the sport of running, as am I, your goals will be different compared to a veteran runner looking to qualify for the Boston marathon! A good coach will teach you how to manage different training loads. A good running coach helps both beginners and experienced runners avoid common training errors like running too much, not enough recovery time, when to run at an easy pace and when to run full out.
Personally, I could benefit the most from a running coach because they offer not only training, but support. People are going to push themselves, but a good coach will provide the best guidance for a bad plan. This includes offering encouragement to a new runner nervous about his first 5K and dreading he may be “last,” but reminding him the work is done.
Identifying what motivates an athlete and then helping him or her with goal setting is crucial to Coach Gary Gosch. He will offer safe workouts that will keep you sharp and fit without compromising the integrity of your body. No matter if your already fit or perhaps you're looking to get into better shape, you too could benefit from hiring a coach like Gary Gosch.
Gary has over 30 years of running experience and his trainees are in the thousands! If you're looking for a great running coach in Nashville, look no further than Gary Gosch! Give him a call today to schedule your training session at 615-599-9855.
Be sure to visit him HERE to sign up for specials!
Sunday, March 8, 2015
Training for a Marathon
Wanting to train for an upcoming marathon? The secret to successful marathon training and half marathon training lies within staying supremely motivated, training smart & safe, and maintaining proper nutrition. No cake?!
Marathon training will be challenging, but should be fun and enjoyable. Coach Gary Gosch can get you to where you want to be, as long as you're willing to put in the work.
Motivation: Building mental stamina is essential. It’s one thing to be motivated to begin training but it’s another to stay motivated daily. We all know running a marathon isn't easy, but with that being said, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.
Goals: Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a marathon. If you're running a marathon to lose weight, you're probably not going about it the right way. You're much more likely to quit your training if you're doing this solely to shed a few pounds. You need to have the right goals and reasons for running in order to be successful.
If you need help finding the proper motivation or goals, call Gary Gosch. He has over 36 years of running experience! Gary can set you on the right track, guaranteed! You can reach him at 615-599-9855.
Visit Gary HERE and sign up for special offers and discounts on his training sessions!
Marathon training will be challenging, but should be fun and enjoyable. Coach Gary Gosch can get you to where you want to be, as long as you're willing to put in the work.
Motivation: Building mental stamina is essential. It’s one thing to be motivated to begin training but it’s another to stay motivated daily. We all know running a marathon isn't easy, but with that being said, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.
Goals: Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a marathon. If you're running a marathon to lose weight, you're probably not going about it the right way. You're much more likely to quit your training if you're doing this solely to shed a few pounds. You need to have the right goals and reasons for running in order to be successful.
If you need help finding the proper motivation or goals, call Gary Gosch. He has over 36 years of running experience! Gary can set you on the right track, guaranteed! You can reach him at 615-599-9855.
Visit Gary HERE and sign up for special offers and discounts on his training sessions!
Country Music Marathon
With the St. Jude Country Music Marathon & 1/2 Marathon coming up in Nashville the end of April, if you haven't already started training, maybe it's time to call Coach Gary Gosch.
Gary is a personal and group running coach for adults and youth who want to train for or improve their times for any distance from a mile to a marathon, even ultra marathon and triathlons.
The Country Music Marathon is one of the biggest events in Nashville and you certainly want to be prepared! The big race begins at the Ryman Auditorium and then the participants head south towards the Country Music Hall of Fame and Museum.
After the museum, you’ll run to Sevier Park and head north, back towards the center of town and the Frist Center for the Visual Arts. Head north on Rosa Parks Blvd toward the Cumberland River and cruise past the home of the Tennessee Titans – right along the banks of the river. Now if you're running the half marathon, it ends just over the Cumberland River at LP Field, while the full marathon takes a loop on the shores of the Cumberland – via the Music City Bikeway.
This stretch of the course hugs the edge of the river and loops around Shelby Park. Once you’ve navigated the green spaces of the park, you’ll head back West and approach the finish line at LP Field.
Phew. That sounds like a lot of work. And it kind of makes me feel out of shape just thinking about it. If you're like me, you probably need professional help. Gary is very passionate about running and helping those he trains succeed. Gary has run over 1,100 races, including 25 marathons. He has trained several Boston qualifiers and age group award winners in addition to numerous first-time marathoners/half marathoners and 5-K participants. He has trained individuals for the past 10 Country Music Marathon/Half Marathons and has a success rate of 98%.
98% is a REALLY big success! If you're looking to run the Country Music Marathon April 25, you're best bet is to start training NOW and call Gary Gosch at 615-599-9855.
You can visit him here at his website and don't forget to click HERE to sign up for special offers and savings!
Gary is a personal and group running coach for adults and youth who want to train for or improve their times for any distance from a mile to a marathon, even ultra marathon and triathlons.
The Country Music Marathon is one of the biggest events in Nashville and you certainly want to be prepared! The big race begins at the Ryman Auditorium and then the participants head south towards the Country Music Hall of Fame and Museum.
After the museum, you’ll run to Sevier Park and head north, back towards the center of town and the Frist Center for the Visual Arts. Head north on Rosa Parks Blvd toward the Cumberland River and cruise past the home of the Tennessee Titans – right along the banks of the river. Now if you're running the half marathon, it ends just over the Cumberland River at LP Field, while the full marathon takes a loop on the shores of the Cumberland – via the Music City Bikeway.
This stretch of the course hugs the edge of the river and loops around Shelby Park. Once you’ve navigated the green spaces of the park, you’ll head back West and approach the finish line at LP Field.
Phew. That sounds like a lot of work. And it kind of makes me feel out of shape just thinking about it. If you're like me, you probably need professional help. Gary is very passionate about running and helping those he trains succeed. Gary has run over 1,100 races, including 25 marathons. He has trained several Boston qualifiers and age group award winners in addition to numerous first-time marathoners/half marathoners and 5-K participants. He has trained individuals for the past 10 Country Music Marathon/Half Marathons and has a success rate of 98%.
98% is a REALLY big success! If you're looking to run the Country Music Marathon April 25, you're best bet is to start training NOW and call Gary Gosch at 615-599-9855.
You can visit him here at his website and don't forget to click HERE to sign up for special offers and savings!
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