Top Tips For Marathon Preparation

Marathon season is just around the corner as runners start lacing up to beat their personal bests and complete their running goals. From now on, fun runs and running events are occurring every weekend, giving runners a practical chance to participate and train for events like the Sydney Morning Herald Half Marathon in May, the Running Festival in July and the City To Surf in August.

RELATED: How To Jump Start Your Exercise Goals

Make it your goal this year to complete a marathon and make a commitment to your health and fitness. Participating in running events not only gives you something to work towards, but is often a great way to support charities and fundraisers and to have a great time with friends, family and colleagues.

Participating in a marathon or running event involves much preparation that needs to be started early, so that your body can handle the run. Personal trainer and pioneer of his own fitness app, Luke Heath has some great tips for getting started in your marathon preparation.

The ‘Running Fitness’ package that is available on his app, has been designed in conjunction with exercise scientist and marathon runner Josh Harris, and is specially suited to helping you reach your marathon goals. The boys have created this app specifically for the fun run season, to help you with your preparation and make sure your body is ready.

“Training for a fun run is a great way to encourage yourself to exercise regularly and it gives you something to work towards so it’s a lot more rewarding. By using my latest ‘Running Fitness’ package in the Luke Heath Fitness App you can get loads of running tips and training to ensure you’re doing it right from the beginning and to set yourself up for a win,” Luke says.

Having run marathons before, Josh Harris knows what it’s like to train for such a big event and says: “Increasing your running efficiency can make a big difference to your times. I increase my efficiency by incorporating some technique based speed work and by spending more time on my legs. It’s amazing what you can achieve with just 5 minutes of your time. By incorporating a combination of Luke’s running workouts you can take your running to another level this fun run season.”

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The ‘Running Fitness With Harry and Luke’ package features ten different workouts for you to maximise your fun run fitness. It incorporates fitness of the whole body, not just the legs as many people would expect. Training your chest, core, back and legs, as well as using techniques such as interval training, body weight circuits and time trials, you’ll be able to get the most out of your workout and get a great running result; after all, running is about the whole body.

Being a great runner isn’t just about long, moderate jogs to train. It’s about engaging the whole body and having a great technique that will keep you going those long distances. Luke has put together his top 5 tips for mastering the marathon this season.

  1. Quality is just as important as quantity: 5 minutes of speed work a couple of times a week will shave seconds off your time.
  2. An efficient runner is a fast runner: Focus on your running technique each session. Lift your hips, heels, and knees to shave minutes off your goal time.
  3. Variety is the spice of running: Mix up your sessions. Take it to the trails or grass. Running on a softer surface for speed work 2-three times per week will ease the pressure off your joints and muscles.
  4. Strength work is the core of great running: Adding sport specific strength training to your weekly training such as core planks, athletic lunges and burpees will have you powering up the hills and into the finish line.
  5. Recovery Stretch: 5 minutes as a part of your cool down will make all the difference to your muscles and help to keep you injury free

‘Running Fitness With Harry And Luke’ also features additional training tips and warm up and cool down methods to minimise and hopefully prevent the risk of injury. Training properly for such a big event is so important to keep your body healthy and fit and to get a great result.

So what are you waiting for? Get downloading and get running!

Images via and

April 5, 2015

You Can Too This Winter

Whether you’re a first time runner or a seasoned marathoner, now is the time to set your sights on participating in one of Australia’s most popular running festivals – and doing it for a good cause – by joining Can Too. Can Too is a non-profit program, which offers professional coaching across a number of metro locations, for beginners through to experienced athletes. In return, participants raise money that goes towards funding young Australian cancer researchers through Cure Cancer Australia.

Registrations are now open for Can Too marathon, half-marathon or 9km training programs for this year’s Blackmore’s Sydney Running Festival in September and the Medibank Melbourne Marathon Festival in October.

Can Too Founder, Annie Crawford, said participants love Can Too programs for more reasons than one due to the win/win combination of fitness and fundraising, as well as the milestones achieved and the fun and friendships that are formed along the way:

“Our Can Too participants – Can Tooers as they’re affectionately known – all join Can Too for very individual reasons. For some, they have a personal connection to cancer and this is a way for them to give back and to help fight the disease. For others, it’s about taking a risk and overcoming a fear, achieving something they never thought possible – whether that be physical or mental.

“We have Can Tooers of all different shapes and sizes, aged from 18 to 80, and we have some who have completed numerous marathons, and others who haven’t run since high school. It’s a wonderful mix of people who all share one common attribute – a Can Too attitude.”

Being a part of Can Too offers you:

  • A day-by-day training guide, and two professionally coached group training sessions per week
  • A great group of people to train with and fun social get-togethers
  • Fundraising ideas and support
  • Fun, fitness and lifestyle change
  • Access to inspirational speakers including champion athletes, sports experts, cancer survivors, and medical researchers
  • The ability to make a difference to your community through funding cancer research

The Can Too fundraising target is determined by the length of the training program, and all participants are provided with a fundraising booklet and support to conduct an effective fundraising campaign. Since its inception in 2005, Can Too has raised more than $13.5m and trained more than 9,000 participants. To date, more than 95 grants funded by Can Too have gone to young researchers nationally across all fields of cancer research. To register for a Can Too program or to find out more, visit

May 11, 2014