5 Running Lessons From The Official Rock ‘n’ Roll Guide

Five things we learned from the official Rock 'n' Roll Guide to Marathon & Half-Marathon Training.

Photo: Mario Fraioli

New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.

Five things we learned from the official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training.

Whether you’re a first timer interested in competing in your first half-marathon or a seasoned marathon vet needing a refresher course on training necessities, this new guide written by Mario Fraioli, a coach and senior editor at Triathlete’s sister magazine, Competitor, is a must-read. We picked out some of our favorite insights.

Lesson #1: Have two different pairs of training shoes: a lighter pair for speed work and a more cushioned pair for easy runs and long runs. Rotating them will help them last longer.

Lesson #2: Training is tough, but what’s often tougher are the necessary recovery weeks to scale back your mileage and rest. Fraioli points out the warning signs for under-recovery and how to correct the problem.

Lesson #3: Save your money on a gym membership. The book offers strength-training routines for improved body balance and injury prevention that require only a set of dumbbells, a pull-up bar and a stability ball.

Lesson #4: Looking to make the jump to a different race distance than you’re accustomed to? Use the race equivalency chart to convert your times from previous distances (like a 5K) to a half-marathon or marathon goal pace.

Lesson #5: Rather than combing through pages of Google searches to create your own training plan, use the guidebook’s 12-week half-marathon or 16-week marathon training plans, with separate plans for experienced runners and beginners.

RELATED: 5 Ways To Become A Better Runner

For more from Mario Fraioli, visit Competitor.com.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

[velopress cta=”Shop now” align=”center” title=”Buy the Book”]

Popular on Triathlete