RUNNING TOP TIPS | MARATHON TRAINING | Your questions - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of RUNNING TOP TIPS | MARATHON TRAINING | Your questions from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Negative‑split strategy: split a long run into 7 km segments and run each segment a bit faster (e.g., start at ~5:30 min/km and gradually speed up). This improves pacing for long runs.
Pre‑run routine: glute activation, leg swings, hip openers, and light dynamic stretches. Longer runs need a slightly longer warm‑up.
Injury prevention: avoid back‑to‑back long runs, warm‑up and cool‑down properly, keep stride short, avoid heavy heel‑striking, and incorporate low‑impact cross‑training (e.g., gym, cycling, swimming).
Nutrition & hydration: carry water + re‑hydration salts; use gels on long runs but practice them before race day.
Progression for beginners: start with easy, talk‑able paces; build up distance gradually; test 1‑3 km runs before returning to long distances after injury.
Stay motivated: run with podcasts, music, or a running buddy; use Strava segments or local clubs to find routes; keep training varied (speed work, sprint intervals) to avoid plateaus.

Workout Example

21.5 km (13.4 mi) negative‑split run

Warm‑up (5‑10 min): glute bridges, lateral pulses, clams, leg swings, hip openers.
Split 1 – 7 km at ~5:30 min/km (very easy, focus on form).
Split 2 – 7 km slightly faster (aim ~5:15 min/km). Keep stride short and land mid‑foot.
Split 3 – 7 km faster still (aim ~5:00 min/km or faster if feeling good).
Cool‑down: easy walk, hip‑mobility drills, light upper‑body stretch. Tip: Carry water, electrolytes, and a gel (if you’ve practiced using it). Adjust paces to your own fitness using the Pacing app.

Closing Note

Give the negative‑split approach a try, tweak the paces to suit your own fitness, and keep mixing in cross‑training and fun audio to stay motivated. Customize the workout in the Pacing app and enjoy your next run!