Are you dreaming of crossing the finish line at a marathon?

It may seem daunting, especially if you're starting your running journey. In this episode, I share practical and sustainable tips for becoming a marathon runner that won’t overwhelm you.

With my background as a competitive runner and marathon participant, I aim to demystify the process and make it accessible for everyone.

The Importance of Proper Footwear

Finding the right running shoes is crucial. Many new runners experience discomfort or pain due to improper footwear. I recommend visiting a local running store for a gait assessment. They can help determine the best shoes for your foot type. For beginners, I suggest starting with the Hoka Clifton or New Balance 1080s, known for their comfort and support. Proper shoes can significantly enhance your running experience and keep you injury-free.

Building Your Running Base

Once you have the right shoes, the next step is to build a solid running base. This involves gradually increasing the time you spend running. Start with short intervals of running mixed with walking. For example, run for one minute, then walk for one minute, repeating this for several sets. Focus on time spent on your feet rather than distance initially. This method allows your body to adapt to the demands of running without feeling overwhelmed.

Incorporating Consistency and Routine

Consistency is key to becoming a successful marathon runner. Aim for three to four running sessions per week. As you become more comfortable, increase your frequency to five or six days. This routine helps your body adapt to regular movement, making it a part of your daily life. Remember, your long run is sacred; it’s the most crucial workout of the week that prepares you for the marathon distance.

Understanding Mileage and Progression

As you build your running base, focus on your weekly mileage. A good rule of thumb is to increase your total mileage by no more than 10-20% each week. For instance, if you ran 24 miles last week, aim for 26-28 miles this week. This gradual increase helps prevent injuries and keeps your body adapting to longer distances.

Your long runs should also gradually increase, reaching up to 20-22 miles several weeks before your marathon.

Key Takeaways

- Proper Footwear: Invest in the right running shoes to prevent injuries.

- Build a Base: Use a run/walk method to increase your running time gradually.

- Consistency is Key: Aim for regular running sessions to create a routine.

- Monitor Mileage: Increase your weekly mileage slowly to avoid injuries.

Remember, the journey to becoming a marathon runner is a marathon in itself, not a sprint. Embrace the process and enjoy each step along the way.

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#Marathontraining #Becomingarunner #Marathonforbeginners #GreenGoddessSociety

As we hit the halfway mark of the year, it’s the perfect moment to reflect on how far we’ve come. It’s not just about looking good; it’s about feeling good, inside and out.

I’ve realized that social media can sometimes cloud our judgment of what we truly need. Instead of chasing trends, let’s focus on what genuinely resonates with us.

Back to basics: evaluate your movement, sleep, nutrition, hydration, and connections. These simple yet powerful aspects can lead to significant transformations.

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Personal Instagram: www.instagram.com/emma.mcevoyyy/

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#PersonalDevelopment #GlowUp #GreenGoddessSociety

In times of uncertainty, it can feel like life is spiraling out of control. You might find yourself overwhelmed by anxiety or waiting for things to fall into place. But what if you could regain a sense of control? In this post, we'll explore 10 habits that can help you feel grounded and empowered, even when the world seems chaotic. Whether you're a student, a professional, or anyone navigating life's ups and downs, these actionable strategies can lead to positive changes.

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#PersonalDevelopment #MarathonTraining #GreenGoddessSociety

In this episode of the Green Goddess Society podcast, I provide an update on what I've been up to since my last episode, including running 3 major world marathons, completing my master's in clinical mental health counseling, and reflecting on impostor syndrome as a 20-something-year-old.

Since the last episode, I have checked off 3 more world majors:

✅ Berlin Marathon

✅ Chicago Marathon

✅ London Marathon

Be sure to check out my Instagram to see photos from those races and international trips ⬇️

Personal Instagram: www.instagram.com/emma.mcevoyyy/

TGGS Instagram: https://www.instagram.com/runninggreengoddess/

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#PersonalDevelopment #ClinicalMentalHealthCounseling #MarathonTraining #GreenGoddessSociety

In this episode of The Green Goddess Society, I’m diving into my journey through the Tokyo Marathon, my first-ever international race! 🌏🏃‍♀️ From the chaos of long-haul travel to race day surprises, I break down everything from training, pre-race rituals (or lack thereof), pacing struggles, to what it felt like to hit the wall at mile 16.

Tune in to hear:
✅ The impact of jet lag on race performance
✅ How I balanced long runs & speed work in training
✅ Why the Tokyo Marathon expo is an event in itself
✅ Race day challenges: crowds, dehydration & mental hurdles
✅ My future marathon plans: San Francisco, Berlin & Chicago

Plus, I share my favorite moments from exploring Tokyo and what I’ll do differently for my next international race! Hit play now and let’s break it all down. 💚

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#PersonalDevelopment #TokyoMarathon #MarathonTraining #GreenGoddessSociety

In this episode of The Green Goddess Society podcast, I share 11 perspective shifts that saved my mental health during college. Many of you know that I started my undergraduate degree amid COVID-19, leading to extreme social isolation as a freshman at the University of Oregon.

Throughout college, I have embarrassed myself too many times to count and have learned plenty of hard lessons about relationships and mental well-being. I hope this episode can provide you with some emotional relief or insight, regardless of your stage of life.

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#PersonalDevelopment #MarathonTraining #GreenGoddessSociety

In this episode of The Green Goddess Society podcast, I give a total unfiltered recap of my first time running the Boston Marathon as a 22-year-old collegiate marathoner. You may have heard that this year's Boston Marathon was a difficult one due to the relentless sun and a spike in temperatures.

I was not willing to let that stop me from completing the distance, even in the wake of my AirPods dying. Toward the end of the episode, I talk about how listeners can get involved in the marathon world and recommend some of the best courses to start on based on my experience so far.

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#PersonalDevelopment #MarathonTraining #GreenGoddessSociety