Running Easy Marathon Approach - 2023

Learn to run your first marathon using the Running Easy approach for beginners

What you'll learn

Run a marathon (42km/26mi)

Experience the health benefits of running

Learn to make running a lifestyle

Have the confidence to take on other challenges in life

Requirements

Running shoes

Description

"Researchers from Barts and University College London tested 138 novice runners attempting the London Marathon. Over six months of training, their arteries regained some youthful elasticity, which should reduce the risk of heart attacks and strokes. And their blood pressure fell as much as if they had been prescribed pills. Those who were the least fit beforehand appeared to benefit the most." (BBC News, 7 Jan 2020).Join Craig and Nicky, as we take you on a journey that will change your life (literally) for ever, as we train you to run (with a smile) your first marathon (42km/26mi). In addition to being one of the most desired bucket list goals, achieving a marathon will change your life forever.Who is this course for?This course is designed for non-runners and those with some basic running fitness. So, whether you have never run before, or if you have some basic fitness but have always dreamed of running a marathon, this is the most comprehensive, easy-to-follow course available.10 Reasons why to enrol on this course todayIf you want to lose weight, get fit, stay healthy and feel great then you need to listen to science. Science has proven that running is the most effective way to:Lose weight (burn 15% more calories in the 48 hours after a run)Be healthier with less risk of colds and fluReduce risk of death from all major causes by 70%Live longer with less disability in old ageImprove bone density and reduce risk of arthritis in old age by 50%Improve memory and brain powerIncrease productivity by over 15% per dayBoost concentration and treat ADHDIncrease overall happinessLive a fuller, more rewarding lifestyle.Running is the most tried-and-tested, scientifically proven, and effective approach to enabling people to lose weight, stay healthy, look good and feel great. Humans are designed to run – yet sadly the approach that worked for thousands of years has been lost. It’s been lost in competition, “trying harder”, “no pain no gain” approaches. The result is that the secret of the most effective, time-tested approach has been lost. Yet an overwhelming amount of scientific research is proving that the lost art of running easy is the ultimate approach to a healthy, energized and long life. It’s time to discover this life-changing approach once again.Your coachesSo, who are we, and why do you want us to guide you on this exciting journey? Well, quite simply because we are ordinary people – like you. We have not won any Olympic medals. We don’t hold any world records. You may be wondering why then we should be your coaches in this exciting journey. Well, it’s because we are just like you – but, we have achieved extraordinary things. We’ve run over 100 marathons (42km/26mi), over 20 Comrades ultra-marathons (90km/56mi), and many more other ultra-marathons. And yet, despite all this, we are just ordinary people – ordinary people who have achieved extra-ordinary things. And that is what we want to help you also achieve.All too often running programs are designed by top athletes, Olympic medal holders. However, their bodies and their approaches are not suitable for most people. They follow what we refer to as the “try harder”, the “no sweat, no gain” approach. Yet, while these approaches may win those skilled enough, a medal, they seldom become lifestyle approaches for the rest of us. Our approach, which is based on years of experience, and training (ordinary) people from all around the world, is called the Running Easy approach.The Running Easy approach is a unique, scientifically supported, tried-and-tested approach to running. Rather than try harder, it shows you how to run effectively by trying easier. Rather than pain, it’s about enjoy. Rather than faster times, it’s about fun times. We will show you how to run in a way that not only allows you to achieve your amazing goal, but is so enjoyable it will make running part of your life.Why do this course?Running Easy approach - only 4 training days a weekYou will achieve your goal of running a 42km/26mi marathonYou will enjoy the experienceYou will learn from two experienced, ordinary people like youYou will get a guy and girls perspective on how to run and achieve your goalYou will experience the unique, scientifically supported Running Easy approach to runningYou will be guided week-by-week as to what to do and how to trainYou will be shown practically how to run efficientlyYou will be given lots of vital Rundamentals that will keep you safe and enjoy your runsYou will be inspired to achieve something that will change your life foreverYou will achieve you bucket list item – running a marathon!ImportantWhile this course takes a "running easy" approach, it nonetheless can be demanding on your body. So, if you are unsure of your current health, please check with your doctor before commencing the training.What have others said?"Wooooooooooooooooooooo!!! hellooo!! I am on the biggest high woooo!!! We just got home from Canberra (Marathon) today, and it’s all very surreal… I couldn't help smiling the whole way it was funny. I had one official say to me "You're running a marathon, this is serious! why are you so happy?" Ha Ha. 6 months ago walking to my front door was an effort, I would never have believed I could do this! THANK YOU SO MUCH." (Michelle)
"Craig and Nicky your support and knowledge and experience has been astonishing and I have loved every minute of the course. Anyone who thinks they can't do this, just drop by this course to get a different view. It's life changing." (Nathan)"What can I say!!!!!! ;)…Last Sunday I ran the Sydney Marathon!…Woohooo!!!! What a high!! Craig and Nicky, it has been such an awesome journey and I want to thank you for the ffort you've put in to make the course so interesting and enjoyable. Who knew that running could be fun!?!? :) Your passion for runnung easy is infectious - it will stay with me for the rest of my life." (Sally)"Let's face the facts - I'm no lean mean machine. I was born for speed not distance. Decades on and I can hardly believe it - I ran a marathon! …So what's the point of my story? Simple. If you have not run a marathon, you still can!…We (my wife and I) followed the Running Easy program and learnt how to. Yes. Yes I can!" (Matthew)"We did it. I can hardly believe it, but I can now say we ran a marathon and it's a good feeling, an awesome, exhilirating feeling. Now I know why Craig & Nicky are trying to encourage so many people to run a marathon. The journey, the training, the race, the pain, and finally the glory is something I too encourage you to experience - you will never regret it." (Petra)"From a couch potato to walking 5 miles on a daily basis in 2010, I wanted to complete a full marathon by end of 2011. I was very skeptical about my abilities to complete a distance of 26.2 miles injury free… I just followed the running easy approach and the training plan word by word, day by day and completed 2011 Chicago Marathon successfully.. I recommended this book (and course) to a lot of my colleagues and friends since then. Thanks a lot to Craig and Nicky." (Sarma)

Overview

Section 1: Introductions

Lecture 1 Introduction to your coaches

Lecture 2 Introduction to the course

Lecture 3 Why run

Lecture 4 Health Benefits of running

Lecture 5 How it works?

Section 2: IMPORTANT: Running Easy key principles

Lecture 6 Understanding fitness

Lecture 7 Running Easy approach - Introduction

Lecture 8 Running Easy approach - Types of runners

Section 3: Choosing your shoes

Lecture 9 Running Gear - Introduction

Lecture 10 Shoes - Choosing the correct shoes

Section 4: Zero to 5km/3mi - 12 Week Training Program - Overview

Lecture 11 Zero to 5km Training Program

Lecture 12 Training Program - Planning Time to run

Lecture 13 Training Program - Planning Routes

Lecture 14 Download Zero to 5km/3mi Training Program

Section 5: Zero to 5km/3mi (12 Weeks) - Part 1 - Introduction

Lecture 15 Going out for your first walk/run

Lecture 16 Power Walker

Section 6: Zero to 5km/3mi (12 weeks) - Part 1 - Week 1

Lecture 17 Week 1 - Let's walk

Lecture 18 Rundamental - Visible Clothing

Section 7: Zero to 5km/3mi (12 weeks) - Part 1 - Week 2

Lecture 19 Week 2 - A little more walking

Lecture 20 Rundamental - Face Traffic

Section 8: Zero to 5km/3mi (12 weeks) - Part 1 - Week 3

Lecture 21 Week 3 - Getting into the rhythm

Section 9: Zero to 5km/3mi (12 weeks) - Part 1 - Week 4

Lecture 22 Week 4 - End of Walk+

Lecture 23 Running Gear - Shorts/tights

Section 10: Zero to 5km/3mi (12 weeks) - Part 2 - Week 5

Lecture 24 Week 5 - Walk before tired

Lecture 25 Rundamental - Always two cars

Section 11: Zero to 5k/3m (12 weeks) - Part 2 - Week 6

Lecture 26 Week 6 - Walk and run

Lecture 27 Runn Gear - Running Top

Section 12: Zero to 5km/3mi - (12 weeks) - Week 7

Lecture 28 Week 7 - Passed halfway

Lecture 29 Rundamental - Cat's Eyes

Section 13: Zero to 5km/3mi (12 weeks) - Part 2 - Week 8

Lecture 30 Week 8 - 3x30

Lecture 31 Running Wild

Section 14: Zero to 5km/3mi (12 weeks) - Part 3 - Week 9

Lecture 32 Week 9 - Running Easy

Lecture 33 Mythbuster - Get fit while running

Section 15: Zero to 5km/3mi (12 weeks) - Part 3 - Week 10

Lecture 34 Week 10 - 20 min run

Lecture 35 Rundamental - Stretching

Section 16: Zero to 5km/3mi (12 weeks) - Part 3 - Week 11

Lecture 36 Week 11- Nearing the Goal

Section 17: Zero to 5km/3mi (12 weeks) - Part 3 - Week 12

Lecture 37 Week 12 - WOW+

Section 18: 5km/3mi to Marathon (16 weeks) - Overview

Lecture 38 INTRODUCTION - 5km/3mi to 42km/26mi training program

Lecture 39 Running Easy Program - 4 days

Lecture 40 It's in the mind

Lecture 41 Running Easy Zone - VO2, Aerobic

Lecture 42 Mythbuster - 1x42

Lecture 43 Join us on a run

Lecture 44 Download Marathon Training Program

Section 19: 5km/3mi to Marathon (16 weeks) - Month 1 - Week 1 - Getting Going

Lecture 45 Week 1 - Let's Go

Lecture 46 Mythbuster - Get fit while running

Section 20: 5km/3mi to Marathon (16 weeks) - Week 2 - Fuel

Lecture 47 Week 2 - Fuel

Lecture 48 Types of runs: Rave Runs

Lecture 49 Understanding Energy - Fuel

Lecture 50 Fueling

Lecture 51 Rundamental - Hydrate before you run

Section 21: 5km/3mi to Marathon (16 weeks) - Week 3 - Crossing Over

Lecture 52 Week 3 - Crossing over

Lecture 53 Sick - Can I run?

Lecture 54 Running Form - Stride

Lecture 55 Running Form - Posture

Section 22: 5km/3mi to Marathon (16 weeks) - Week 4 - 25% of the Dream

Lecture 56 Week 4 - 25% of the dream

Lecture 57 Running Form - Foot Strike

Lecture 58 Rundamental - 10% rule

Section 23: 5km/3mi to Marathon (16 weeks) - Month 2 - Week 5 - Settling in

Lecture 59 Week 5 - Settling in

Lecture 60 Hydrating

Lecture 61 Running Gear - Hat/Headband

Section 24: 5km/3mi to Marathon (16 weeks) - Week 6 - Longing to run

Lecture 62 Week 6 - Longing to run

Lecture 63 Rundemental - Suncream

Lecture 64 Rundamental - Carry phone/ID

Lecture 65 Preparing for the long run

Lecture 66 Your Long Run

Section 25: 5km/3mi to Marathon (16 weeks) - Week 7 - A "Marathon" week

Lecture 67 Week 7 - A Marathon week

Lecture 68 Types of runs

Lecture 69 Types of runs: Wet runs

Lecture 70 Types of runs: Hot runs

Lecture 71 Types of runs: Hill runs

Section 26: 5km/3mi to Marathon (16 weeks) - Week 8 - Halfway!

Lecture 72 Week 8 - Halfway

Lecture 73 Running Gear - Glasses

Lecture 74 Running Gear - Watch

Lecture 75 Rundamental - Chaffing

Section 27: 5km/3mi to Marathon (16 weeks) - Week 9 - Half Marathon

Lecture 76 Week 9 - Half marathon

Lecture 77 Rundamentals - Negative Split

Lecture 78 Types of runs: Cold runs

Lecture 79 Types of runs: Flat/downhill runs

Section 28: 5km/3mi to Marathon (16 weeks) - Month 3 - Week 10 - Building Infrastructure

Lecture 80 Week 10 - We're going to do this!

Lecture 81 Avoiding Injuries

Lecture 82 Mythbuster - Race harder than training

Lecture 83 Rundamental - The wall

Section 29: 5km/3mi to Marathon (16 weeks) - Week 11 - The NO dropouts spot

Lecture 84 Week 11 - The no dropouts spot

Lecture 85 Types of runs: Short and fast runs

Lecture 86 Hill Running

Lecture 87 Types of runs: Long and slow runs

Lecture 88 Types of runs: Bad runs

Section 30: 5km/3mi to Marathon (16 weeks) - Week 12 - Nearly the Mother of all weeks

Lecture 89 Week 12 - Nearly the mother of weeks

Lecture 90 Injuries on the run

Lecture 91 Injuries after the run

Section 31: 5km/3mi to Marathon (16 weeks) - Month 4 - Week 13 - The BIG Month

Lecture 92 Week 13 - Dress Rehearsal

Lecture 93 Running Gear - Arm Socks

Section 32: 5km/3mi to Marathon (16 weeks) - Week 14 - Taper time

Lecture 94 Week 14 - Taper Time

Lecture 95 The Big Taper

Section 33: 5km/3mi to Marathon (16 weeks) - Week 15 - The final week!

Lecture 96 Week 15 - The final week

Lecture 97 Carboloading

Lecture 98 PreRace - The Week before

Section 34: Week 16 - The Big Day!

Lecture 99 Week 16 - The Big Day!

Lecture 100 PreRace - Two Nights before

Lecture 101 PreRace - The Day before

Lecture 102 PreRace - The night before

Lecture 103 Race Day

Lecture 104 Race Tips

Lecture 105 Race Plan

Lecture 106 Race Etiquette

Lecture 107 Marathon Day

Lecture 108 Post Race

Section 35: What's Next?

Lecture 109 Another Distance

Lecture 110 Enjoy the lifestyle

Lecture 111 Bucket list runs

Anyone who has never run before,Anyone who wants to learn to run and enjoy it,Anyone who wants to get fit,Anyone who wants to run their first marathon (42km/26mi),Anyone who wants to get healthy,Anyone who wants to lose weight,Anyone who wants to live longer with less disabilities in old age,Anyone who wants to improve their brain power,Anyone who wants to improve their bone density,Anyone who wants to improve their productivity,AnyonAnyone who wants to be a happier persone who wants to boost their concentration