Many runners are constantly discussing and seeking the ideal training plan for a marathon. Although, I do not believe that there is the one and only way for everyone, this very interesting study and article by John Davis.
It is new information for me. I hope you can learn something from it as well. Incorporate this advice into your training plan! Train easier and run 23% faster in Kenya!

How Running 80% Easy Could Make You 23% Faster
Written by John Davis

If you have spent any amount of time digging into literature on coaching and training, you probably know there is one running related topic that can be a touchy subject, often leading into lengthy, and sometimes heated discussions; which method of training is best.

Should you accumulate a lot of mileage at an easy pace, only doing a small amount of your running at high speeds?

Or should you try to reach moderate speeds fairly frequently in training so your training sessions are more race-specific?

Difficulty Finding the Truth

Research on untrained or sedentary people suggests that doing a lot of training near the lactate threshold is a very effective way to improve cardiovascular fitness, but observational studies of elite athletes in a range of endurance sports have found that they tend to spend the majority of their time training at slower, easier paces.

One of the main criticisms of research into high-intensity training programs for runners is that they are too narrowly-focused on immediate results, since the typical study only lasts four to eight weeks.

With this kind of design, research might miss out on the long-term benefits or drawbacks of certain styles of training.

However, it doesn’t take a PhD to see why it’s very difficult to actually conduct a long-term study: it’s going to be very hard to convince a group of runners to let a scientist tell them what workout to do every day for several months, especially if the runners are already fairly accomplished athletes!

Researching the Facts

Today, we’re going to look at one study that actually overcame these challenges in an effort to tackle the training intensity problem.

The study, published in 2007 by a group of researchers at several universities around the world, assigned two different training programs to a group of high-level Spanish distance runners and followed them for five months.

The duration of the study is quite impressive, as is the running ability of the subjects: the twenty men who enrolled in the study had 10k PRs between 30:30 and 35:00.

These men were split into two groups, each of which was assigned a training program.

The first group was issued a low-intensity training plan, with 80% of all training done “easy”: significantly slower than the lactate threshold (about 1.12x slower than 5k pace for most runners). The other 20% was split evenly between moderate intensity (close to lactate threshold) and high-intensity (close to max heart rate) workouts.

The second group was issued a higher-intensity plan, with 65% of their training easy, 25% moderate intensity, and 10% high intensity.

The individual workouts varied from week to week, but they were always confined to the same distribution of intensity, and pacing was controlled by heart rate monitors. Mileage was built up in a typical manner, and both groups averaged 50-55 miles per week for most of the study.

To ensure the overall training load was similar for both groups, the researchers used a training-load measurement system that took both volume and intensity into account—this mitigates questions like “is 20 miles per week at 7-minute-mile pace harder than 30 miles per week at 8-minute-mile pace?”

To ensure the study’s protocols were followed, the authors set very strict standards on inclusion. The participants had to complete 98% of all assigned training sessions, and they had to wear a heart rate monitor for every run and every workout.

Failure to do both of these resulted in being eliminated from the study. Eight people failed to meet these criteria during the five-month duration. One suffered a chronic injury, and seven more didn’t record all of their training using the heart rate monitor.

This whittled down each group to only six members, which hampers the strength of the results somewhat.

To test the effectiveness of each group’s training regimen, the researchers conducted a 6.5-mile cross country race at the beginning of the study, and again at the end. As you might expect after a five-month training period, both groups improved.

Even though the lower-intensity group spent less time training at race-relevant speeds, they improved more than the higher-intensity training group! The first group improved their time by an average of 2 minutes and 37 seconds, while the second group improved by an average of 2 minutes and 1 second.

Despite the loss of eight of the subjects, the difference between the groups still remained statistically significant.

Surprising Results?

What could explain this result?
The authors hypothesized that the body’s responses to high-intensity training—interval workouts, fast tempo runs, and so on—occur fairly quickly and can be attained with relatively modest volumes of training, whereas the benefits of low-intensity training, like easy runs, take longer to sink in.

The authors, one of whom is a professional running coach, also write that higher volumes of intense workouts can be too tough on the body.

They had initially intended to have a third group in the study conduct very-high intensity training, focused mostly on workouts near maximum heart rate, but they discovered that most of the athletes in that group began to show the symptoms of over-training after only two or three weeks.

Though this study came out eight years ago, it hasn’t fallen on deaf ears.

Writer Matt Fitzgerald recently published a book called “80/20 Running” which extols the virtues of keeping about eighty percent of your training at a low intensity.

Additionally, the training programs of many (though not all) elite runners follow these principles as well. For example, Moses Mosop, a top Kenyan marathoner, did between 70 and 85% of his weekly mileage at 1.2 times slower than marathon pace during his build-up before the 2011 Boston marathon, where he placed 2nd.

Conclusion

What does this mean for your training?

The core message of this study is that you should seek to balance out high-intensity workouts with more easy running.

If you want to get faster, don’t just do all of your runs faster. You should first make sure you’re getting enough easy running in to support your ability to do faster workouts.

As always, be cautious when increasing your training volume. Other research has found that higher mileage is associated with an increase in injury risk — but also faster times.

After reading this great article from Linzay Logan I just had to re-blog it! I am sure I am not the only one who loves those scenic sunrise-runs. I make them on a regular, especially when I practice for the Kenya Wildlife Marathon. But do I eat before I run? What do I eat and how much of it?
It definitely helped me to understand my body's "morning fuel needs" ! I hope it will help you just as much.

Everyone is different, but there are a few simple guidelines to keep in mind.

Heading out the door to run while the sun is just beginning to peak over the horizon can be the best — or sometimes, the only — time for many runners to pound out a training run. However, balancing proper fueling with getting out the door for a morning run in a timely fashion can be a constant struggle.

Finding the early morning fueling strategy that works best for you can be like discovering a diamond in the rough, and Claire Shorenstein, a running coach and New York University clinical nutrition student, said this is because nutrition needs are different for each and every athlete.

“It’s a very personal thing,” Shorenstein said of morning nutrition. A muffin might be a great mix of simple carbs for some runners, but can wreak GI havoc for others. Practicing your nutrition and experimenting with different options is the best way to perfect your morning fueling routine. You are likely to have several workouts hampered by GI problems, but practice makes perfect, even if there are some unwelcome hiccups along the way.

When running in the morning first consider how far you plan to run, as your fuel needs will change depending on distance and intensity, said Eric Skelley, running coach and owner of Rock Hard Runner in Redondo Beach, Calif. For short, lower intensity runs the fueling strategy is pretty simple, he said.

“The rule of thumb is if you’re running up to an hour you don’t necessarily need anything.” Skelley said.

Shorenstein agreed, adding she can run up to six miles without worrying about fueling in the morning. However, Skelley notes this is a rule of thumb that works for most runners, but not everyone, including himself.

“My friends don’t fuel up in the morning, but as soon as I am a half hour in I start to slow down and my heart rate [goes] up,” Skelly explained. “I have to have a gel or a half a banana to get me through the first 45 minutes or an hour.”

If you have a longer morning run on the schedule or an intense speed workout, it’s important to take in a few hundred calories for fuel or you’re likely to feel tired, sluggish or nauseous during the workout. “You definitely want to eat something before a tough workout.” Shorenstein said. However, choosing what kinds of food can provide you the right amount of energy without upsetting your stomach is key.

“Stick to something easily digestible,” Shorenstein said. “You want to shy away from high fiber foods, which take longer to digest.”

Good options for effective, but easy-to-digest morning foods are toast with peanut butter and banana, oatmeal, or an energy bar. Regardless of which one you choose, select something that’s made up primarily of carbs and easily digestible.

Whole foods aren’t always an option, however, as some athletes with extremely sensitive stomachs will usually have to rely on gel or liquid calories to power them through a workout. “I prefer to eat real food, but I need a full 2.5 hours to properly digest my food,” Shorenstein said. “So I rely on sports drinks, gel or juice.”

Finding the right fuel for any runner is a trial and error process, and finding the right fuel first thing in the morning can be more error than trial. But once you find the right balance it will become just like your morning run itself: part of the daily routine.

So, try out what works best for your. Make sure it is easy to digest and I guarantee that your morning runs will be more efficient than ever! It perfectly worked for me! Why shouldn't it for you? 

Avid author and talented actress Christen Zoccolante (a.k.a Z Zoccolante) got hooked on the Kenya Wildlife Marathon and wrote this amazing Press Release! We are very thankful for her support, for the brilliance of this article, all the creativity it contains and having her as one of our greatest supporters!

Visit Z's website to learn and read more about/from her.

"When the sun comes up, run like an animal.

The Kenya Wildlife Marathon and Half - October 3rd, 2015 – Run with us in paradise. Set in the Taita Hills Wildlife Sanctuary, and encompassing 280,000 acres of grasslands, rocky hills and riverbeds, the Kenya Wildlife Marathon is a runner’s dream.

The natural beauty of Kenya is a pristine location to add to your running adventures around the globe. The proceeds from the Kenya Wildlife Marathon, Half-Marathon and middle-distance run will be donated, in full, to The David Sheldrick Wildlife Trust, the most successful orphan-elephant rescue and rehabilitation program in the world.

Today, with ivory worth more than the price of gold, young elephants often loose their families due to poaching. Visit Understanding the Orphan’s Project and discover what happens to an orphan after it’s placed into the Trust.

As race director, leading travel expert and accomplished ultra-runner, Sue Rudolph, was able to meld her passion for running with her love of helping these animals. The Kenya Wildlife Marathon was created, allowing other committed runners to race in fascinating new locations, while supporting a worthy cause.

When you participate and/or support the Kenya Wildlife Marathon you will experience a race in a wild paradise and help ensure the wildlife are able to enjoy long and happy lives."

Thank You!

! Exciting News ! The directors of the renown  ahotu Marathons domain got hooked by our new marathon project and decided to publish an exclusive interview with our race director Sue Rudolph. Read the full interview here and find out about all the brand new information Sue released.

Hello, on October 3rd 2015, you’ll be organizing the Kenya Wildlife Marathon. Can you tell us where it is located?

The Kenya Wildlife Marathon 2015 will be held in the Taita Hills Wildlife Sanctuary in Kenya. Encompassing 280,000 acres of grasslands, rocky hills and riverbeds, the Taita Hills Wildlife Sanctuary is a slice of natural paradise. Teeming with Zebras, Masai Lions, Elephants and more, humans remain the distinct minority at this veritably unspoiled reserve.

Match this with the reliably beautiful weather Kenya enjoys in lying by the equator, and it becomes quite clear why we chose Taita Hills as the setting for our Safari Marathon. Join us as we launch a thrilling new Marathon tradition, combining the majesty of the ancient race with the beauty of Kenya’s natural treasures.

How old is the race and why was it created in the first place?

The race will make its debut this year. It will be the first Kenya Wildlife Marathon and it was created due to several different but concurrently also interrelated reasons:

- The Kenya Wildlife Marathon is a sound opportunity to bring runners from all around the globe together with local Kenyan athletes who usually do not have the funds to afford participation in international marathons, which is very sad because there are many very talented athletes amongst them.

- The Kenya Wildlife Marathon gives athletes a unique opportunity to trail-run through a quaint wildlife reserve whose scenic beauty cannot be adequately described in words.

- The Kenya Wildlife Marathon has been established in order to support the local Wildlife. Thus, the entire profit from the Marathon-entrance fee will be donated to the world famous David Sheldrick Wildlife Trust.

- The Kenya Wildlife Marathon will foster the local economy and support the country’s tourism industry. In this context, the medals will be all made by local artist as well as craftsmen and a close collaboration with Kenya’s tourism authorities has been established to ensure sustainable packages and resources used.

What kind of route have you set up for the runners? How would you describe it?

The 42 km course runs across diverse habitats and undulating landscape, crisscrossing through open plain grasslands and forest edge ascending to elevated rock outcrops and descending to woodland.

The sanctuary holds incredible views from the hilltops of the expansive landscape that extends into Tanzania providing magnificent views of the Pare and Uluguru Mountains in Tanzania. Even the awesome snow-capped Mount Kilimanjaro can be seen during the run.

A medical recovery tent is set up at the start / finish, with St. John’s Ambulance providing support. Basic first aid is available at all water stations which are situated every 2.5km along the course. Alternative to the 42km, there will also be a half-marathon and a middle-distance run (5k to 10k).

How many runners do you expect on Saturday morning? What type of runners do you plan to attract?

For this Saturday morning we expect not more than 100 runners since the location (game reserve) only allows a limited amount of people. Concerning the marathon’s target group it can be said that there are no actual limits. It is an event for everybody!

Offering a middle-distance run next to the marathon as well as half-marathon makes the Kenya Wildlife Marathon a great event for everyone who loves matchless sport and culture experiences. Generally saying, we are trying to attract all kinds of trail runners who are looking for scenic runs during which they can enjoy the beauty of Kenya’s nature.

At that time of the year, what kind of weather can we expect?

October’s in Kenya are usually quite warm. People can expect temperatures of 75 – 80° Fahrenheit and an average of 30% rain probability per day. Thus, it is going to be cushy and dry (most likely).

Have you planned festivities around the marathon?

Yes. Due to the fact that the Kenya Wildlife Marathon is not only going to give participants the opportunity to run a scenic running competition in a game reserve but also to experience Kenya’s incredible cultural and natural heritage. Here are some examples of planned festivities around the marathon:

- Visitation to local villages and schools (cultural experience)

- Pre-Race Pasta Dinner and briefing

- Post-Race dinner and awards banquet where local Kenyan runners and volunteers are going to participate as well

- Opportunities to chat and exchange training tips with professional Kenyan athletes

- Numerous game drives are included into our packages

- An introduction to the David Sheldrick Wildlife Trust which will be given by one of the trust’s representatives and became part of the agenda in order to educate and establish a conversation about local wildlife.

The race finished, what advice would you give a runner who has never been to the Kenya Wildlife Marathon before? A good restaurant, a fancy sightseeing, a must-do activity?

I would definitely advise the runner to take a game drive to experience the country’s magnificent wildlife in its habitat. No zoo on this globe can keep up with an African game drive. Definitely a must-do activity!

In a single sentence, what would you tell the readers of ahotu Marathons to make them register for the Kenya Wildlife Marathon?

The Kenya Wildlife Marathon 2015: Unique scenery, unique location, unique athletes, unique wildlife-experiences – a truly unique and sustainable event for all types of people who are just as stoked for running as we are!

Interview with Sue Rudolph. Sue is one of the main race organizers who discovered here personal zeal for running back in 1978 when she laced up her running shoes for the first time ever. She embodies an incredible dedication for sustainable and active travel and is not only a very experienced runner who completed legion international races but also a successful travel agent for more than 20 years.

So far, we know that Kenya is an amazing country full of different cultures, different breathtaking landscapes, different undiscovered but highly competent athletes and also that the Kenya Wildlife Marathon 2015 is probably going to be the best opportunity to run a professionally organized marathon in this marvelous country!
However, we were also wondering what do people eat in Kenya? What are common Kenyan dishes which everybody should absolutely have tried in his/her life. Now, we would like to present to you five of Kenya's best "must-have-tried" dishes. These dishes will make your mouths watering! Plus, they are not only very toothsome but healthy, too.

Irio

Irio is perhaps one of the most popular foods in Kenya. This dish is native to the Kikuyu tribe. Basically, it consists of mashed potatoes and green peas. Peas and potatoes are being boiled together and as a last step, corn is added to give this healthy mixture some starch and texture. The most common way of serving Irio is as a side to meat stew.

Githeri

Mix beans and maize, boil it for a few hours in order to soften the ingredients and subsequently fry it. Usually, you add some pepper and coriander to it and voilà!; you have just created a delicious Kenyan meal called Githeri.

Pilau

Pilau is made up of rice and meat which is cooked with different flavor bursting spices as for instance, cloves, cinnamon, cardamom and/or cumin. It is a native dish which is common for the coastal tribes of Kenya.

Mutura

Mutura is a very protein rich sausage. Its main ingredient is clotted goat blood and ground meat. This mixture of meat and clotted blood is usually stuffed into a goat's intestines. After it has boiled for a few hours, roasting it over an open grill will give it a sensational smoky taste!  

Chapati

Chapati is a type of flat bread which has been brought into the Kenyan cuisine by the sizable Indian population of Kenya. Basically, it is rolled and fried dough. These delicious dough rolls are usually enjoyed with green grams or fried cabbages. Furthermore, they are an excellent accompaniment for a nice cup of tea.

Here is the interview-transcript which Helen gave as a consultant for the sports nutrition company Science in Sport (SiS). She was speaking at the Copper Box Arena for the launch of the brand new SiS Whey Protein. She is not only a professional athlete but also a very inspiring personality for me! I hope you can use some of her advice and info.

What have you been up to recently?
I have been up to a lot of swimming. Due to a foot injury last year I’ve been focusing more on swimming and the bike over the last few months. Nevertheless, I am gradually bringing back the running, which is coming along really well now. That’s good news.

What sort of distances can you run at the moment?
Currently, I’m running five days a week, so that I still get two rest days to allow my foot to recover between sessions. But it’s getting there. I only do my faster work on the treadmill at the moment as it’s a good stable surface for my foot. It’s always a relief after an injury when you can start getting back into the running. That makes me really happy.

Where’s your favorite place to run?
It is probably a route I do at home. A loop that goes round from my house, along the river, through the town and then out into the fields. I love getting on the grass and in the mud. It’s great if my husband comes with me since that’s a nice one to do together.

Do you remember your first ever race?
My first ever competitive race was probably swimming but my first running race would have been cross country in school. I was a lot better at it than I thought I would be, it was quite a shock in primary school! It was the first time I’d tried it. I remember being quite pleased. I wasn’t brilliant but I did much better than I thought I would.

When people ask you for a training tip, what do you tell them?
I’d say enjoy it, but it’s not always that easy. Have a plan of what you are going to do. It’s very easy to put things on the back burner when life gets busy. Just have a plan, and don’t make it too challenging, but stick to it. Have a bit of a focus to what you are doing. When you accomplish something, it then gives you a bit more impetus to do it again. Randomly training is fine but you might want to achieve something; to get to a goal. It can be a really small goal: I’m going to run five minutes today, but maybe next week 15 minutes. Having a structure to what you are doing is important.

Do you ever struggle with motivation?
Yes. I don’t struggle with getting it down. I will always get it done. Because ultimately I want to achieve my goals – next year is coming around quick, and it’s the Olympics again. It’s always something I’m aiming for so I’ll never not do it, but there are mornings – I swim early in the mornings – when I wake up at 5 o’clock and it’s dark and I really don’t want to go swimming today. But I know that I will. It’s very rare that I’ll miss a session, normally just because of sickness or injury. But it’s realising what’s going to trigger you to get out of the door. Everyone has those low-motivation days but you feel better once it’s done. Sometimes the hardest thing is putting your shoes and getting out of the door.

Do you listen to music when you run?
Yes, I do. Anything! A lot of upbeat, happy music. I actually like AC/DC for training to! And The Killers, they are my favorite band. I think when you have your music you are in a different world really. It’s a nice switch-off.

Do you like a running gadget?
Not for running, no. I used to but I know how far my routes are and I kind of know my time. I have a basic start/stop watch. For more specific, harder training, I might have heart rate [monitor] on, but for general easy running I try to switch off from that stuff as much as possible. We have so many gadgets in our lives that it’s nice just to switch off. If I’m really tired, I don’t even take my watch sometimes. I know that loop is about an hour, or about half an hour - it doesn’t matter if I’m two minutes slower or faster today. On the bike is a different matter: I like the numbers, I like the power, I like to know what I’m doing. Swimming is very specific too, with the clock, you are always looking at your timing. So running is the one thing I can switch off a bit sometimes and relax.

What’s the worst thing about running?
Injuries. When you can’t do it. Or you are training through pain. It’s hard. It’s hard to know how much is too much.

What’s the best thing?
The freedom. Anywhere you are in the world, a pair of shoes and you can go for a run. There’s nothing like it. When I’ve been injured, I see people running down the street and I’m just so jealous! It’s the freedom.

What’s your post-race indulgence?
I like a burger and chips. A quality one, if you can get it. I tend to eat pizza the day before a race, but if I can get a burger that’s always good.

What do you eat for breakfast on morning of a race or a hard training session?
If I’ve got a really hard session it’ll be, normally, white toast with some jam. It’s pretty simple. Same on morning of a race. If I’ve got a lot more time I’ll go for porridge or something but normally the safest best is toast. I know I’m not going to have any problems with that.

Ever run barefoot?
No, I’ve got really high arched feet so it wouldn’t be ideal for me. But for other people I’m sure it’s something worth exploring. We run barefoot from swim to bike! That’s about it. Mind you sometimes that’s a long way ... we raced in Chicago last year, Lake Michigan, and ran across a six lane highway and up steps – it was long! They had carpet mats and stuff but it was very strange. Some very funny photos after, with all these girls sprinting across a six lane highway in their swimsuits ...

If you had to chose who to watch, Mo or Usain?
[decisively] Mo. I enjoy the distance events much more. I was lucky enough to watch Usain Bolt win in Beijing, in the Bird’s Nest stadium. It was really exciting, the whole atmosphere, but there are so many more tactics in the distance events. There’s more at play. I guess I relate more to them, being an endurance athlete. Sprinting and distance are so different – the personality types, even.

Who is the greatest ever runner?
I’d say, in my opinion, Paula Radcliffe. She just set the bar, with her marathon records. I saw she’s doing London as a last race. She’s just a real inspiration for women in sport, to set those sort of times.

We hope that this interview gave you some inspiration, fostered your willpower and entailed some useful advice for your personal training. Maybe even for your personal training in respect of the Kenya Wildlife Marathon.

This photo gallery can be seen as a foretaste of what is going to await you this October! See the amazing footage and become mesmerized!

Did we get you excited? Are you eager to see more of that? Are you craving for the real life experience? Come and join us at the Kenya Wildlife Marathon 2015 and we guarantee you a time full of tremendously awesome moments, views and experiences.

We are looking forward to seeing you in Kenya!

Ezekiel's Journey to Iten, Kenya

"When I first visited Iten in December, 2010 it was for a Christmas vacation. I could not image this would be my new home, especially because I am a born Tao (city boy). I was born and raised in the city of Nairobi in Africa's second largest slum of Kibera. I finished college and found employment in the city's outskirts. At that time, Vincent, my friend who I met in Kibera, invited me to visit him in Iten. Vincent was the director of Kibera Sport Development back then. In this context, he was setting up a training camp for the high school scholarship beneficiaries from Kibera. This day, I discovered what makes Iten call itself the "Home of the Champions" and I promptly fell in love.

Iten is a remote town which is located 32k out of Eldoret. Sitting at 2400m above sea level it is the ideal altitude for endurance training. I have never inhaled such fresh air. So natural without any (city-) pollution. Change became inevitable. I liked the fresh heavy air and the silence which was occasionally interrupted by the sounds of footsteps of a runners in elite gear too much to not move out to Iten. Moreover, the very friendly people of Iten as well as reasonable living costs convinced me that joining life in this little town is beautiful.
Another very outstanding thing that I have noticed during my first trip to Iten was that many of the tourists were cohabiting with locals in their homes although Iten has a few guesthouses and hotels where beds are being always offered.

After having finally moved to Iten, I needed to find a job and I was very eager for finding employment where I could contribute to a better Iten and foster the local running community. Sadly, I was struggling to fit in by running alone since it was just impossible for me to keep up with any group of runners here.
However, a creative friend of mine advised me to think about the idea of opening up a running store. Hence, I became the founding Manager of Runnerspoint. This was absolutely one of the best things that ever happened to me. It gave me a sound opportunity to join the local running community - just from another point of view.
Since October, 2014 I am successfully running my own running store as the Sales Manager offering good running gear at reasonable prices"

Iten's Runners

"Now, as the sole proprietor of Champion Sports Center, it has been my duty to try and understand the running community of Iten. So, when I set up champions barber shop I employed John Erot who is a 19 year old upcoming athlete. It was quite important for me to employ a local athlete in order to - at least financially - foster his career. Particularly for athletes like John who have big difficulties finding employment due to a lack of education, jobs like this are crucial. However, John is unfortunately not a special case among Iten's runners.
Many upcoming athletes are facing similar challenges: Training without proper nutrition, no sounds training facilities and not even a solid training program. I guess it is self-evident how hard it is to prove yourself against elite athletes who are being sponsored by big companies. I can only say that there are bulky amounts of talented runners here in Iten but managers can only pick a few. For the athletes, this means that only the fastest can "survive". 

You usually do not see any people - except for tourists - running in Iten just for fun. Iten is famously known as the "Home of Champions" but sometimes I like to believe that it is the pure source of professional runners."

The Motivation

"Many of our local runners come from poor families. Running is their only way out of poverty and I trust that this is one of the many reasons why runners from Kenya are indomitable! Many foreign runners who have done well in international competitions and won big prices have invested in Iten and the adjacent town of Eldoret to inspire and support the upcoming athletes.
The landscape here and altitude offer a perfect foundation for effective training. Iten's endless soft dirt trails are perfect for trail running from 1Mile to 100Miles per run. Green runners also benefit a lot from the experienced athletes who regularly train here. Sometimes, they are privileged enough to find an opportunity to ask for information and advice but often, they copy what they see the professionals doing before they even understand why they are doing it.
For elite atheltes, running in Iten is like diving into a secret society where any small information regarding their training patterns and skills has to stay secret. The threat posed by the upcoming athletes who are ready to dethrone them is just too big."

Running in Iten

"I would totally support the statement that Iten offers ideal holiday opportunities for any type of running enthusiast. Combine the world's finest training location with a unique opportunity to look inside the lives of the greatest runners. Standing at 2400m above sea level makes it being located in an ideal altitude for endurance training. The endless soft dirt trails are perfect for distance running through the Great Rift Valley which holds truly inspirational views as well as scenery. It is also an ideal location if you want to watch, learn and exchange knowledge with some of our 800 elite runners here in Iten. All of them are friendly and very welcoming locals.
Running in Iten for any fun runner is running in the presence of greatness. It will make you appreciate the beauty of nature and why we must protect it."

We hope that this little cleavage of life in Iten made you just as enthusiastic as us about the Kenya Wildlife Marathon and especially, the Iten Pre-Marathon Package experience! This is an opportunity which nobody should fail to do!

As we are jointly going to make the unique Kenya Wildlife Marathon happen, we also made it to our responsibility to educate our dear online audience about the trails leading back in time, discovering the origins of this beautiful running tradition. What made people run a marathon?

It all started back in 490 B.C. when the  modern Athens Marathon was born. That day, a soldier named Pheidippides ran from a battlefield close to the town of Marathon (Greece) to Athens. According to the legend, Pheidippides arrived in Athens, delivered the message of "Victory!" ("Niki!") and died after having collapsed. The tradition was started in order to commemorate Pheidippides' heroic feat.

The Athens Marathon track, which was used in the 2004 Olympics held in Athens, is exactly the course Pheidippides ran in 490 B.C. In fact, the first modern Olympic Games were held in Greece in 1896. A run from the Marathon Bridge to the Olympic stadium in Athens which illustrates a route of 40km (24.85 miles) honors Pheidippides' legend.

That's also the reason for the finish line of the Athens Marathon being positioned on the site of a stadium used in classic times. Spiridon Louis, a Greek postal worker, was the first one to win this marathon. 2h/58min/50s was his first-place time!

Now, you may ask your self: "Hey, the actual marathon distance is 26.2miles, respectively 42km, isn't it?" 
The 1908 Olympic Games where held in London. It has been decided to change the distance into 26.6miles due to the fact that it could not have finished right in front of the royal family's viewing box. The track started at the Windsor Castle and extended over a distance of 26.2miles up to this viewing box which was located in the White City Stadium.
You may also have heard that it is a Marathon tradition to shout nice words relating to the Queen as for instance, "Good save the Queen" when mile 24 is passed; that originated in London as well.

Isn't it fantastic that more than 2500 years later, this tradition is still kept and even honored in the most scenic spots of this quaint world! We, the Kenya Wildlife Marathon Team 2015, are amazed by it! We hope you just enjoy it as much.

No matter if you are just starting to pursue your fresh zeal for the running sport or if you already consider yourself as being on the runner's scrap heap, it is very important to know what to regard before purchasing your next new pair of shoes. The right shoes on your feet are not only very likely to positively contribute to your personal performance but also to reduce the risk of injuries. 
Now, you may think "I am running in this particular pair of shoes since more than 2 years and I do not see the need to invest my hard-earned money in a new pair". Please note that ill-fitting or just worn-out shoes are more often than not one of the leading causes of injury which could have easily been avoided with the right pair and condition of shoes. The last thing we want for you is that you need to stop running or maybe even training for your next great event which might even be the Kenya Wildlife Marathon 2015. 2015 is full of amazing opportunities to run all around the globe. 

Follow these simple steps before making the next purchase-decision and we assure you that your next pair will be the pair you need: 

1. See the experts

Avoid searching for your next pair of running shoes in any random department store. Hit up a shop that focuses on selling equipment for runners and consult with their responsible salesperson. He or she can observe your running technique and behavior in order to help you to find the pair of shoes that offer your feet the needed support. 

2. Renew your shoes on a regular basis

As a rule of thumb, you should renew your shoes every 300 - 500 miles. Tip: Note down the date of the purchase and keep it in your training log. 

3. Do not cheap out

It is a fact that new proper shoes might cost up to $150 but in many cases, the high price also represents good quality. As already mentioned above, your personal salesperson will definitely be happy to help you finding the right - not overpriced! - pair of shoes. Also try to see it from this perspective: Whatever your new shoes cost, it is very likely to be less than the time and money you would spent for seeing the doctor due to an injury which could have been avoided with the right pair of shoes. 

4. Choosing the right size is the alpha and omega

Please mind that as your body is constantly changing and that your feet are also a part of your body! Hence, you may think you know your size but it is highly recommended to let your feet being measured each time you buy a new pair of shoes - especially running shoes. Not only your body and feet are changing but one model's fit can be very different from another's. Thus, you should have your feet measured later in the day because this is when they are the biggest.
Here is what you do when searching for the right pair: Try both shoes on and stand up. Now, check if there is not less than a thumbnail's space between the shoe's tip and your longest toe's end. It is recommended to take them for a little test run around the shop, on the sidewalk or on a treadmill. You would not buy a car you have never driven, right? 
A rough guide: Many runners end up getting a running shoe that is a half size larger than their street shoes. Why? Because the extra room in the shoe allows your toes to move forward with each stride and your foot to flex properly during the run.

5. Don't shop by price or fashion

Do not try to be a trendsetter. We are all aware of that fact that there is a tremendous amount of different styles, colors, shapes etc. out on the market. However, when it comes to picking your running shoes, do not pay too much attention to their price (as explained above) and looks. It must be obvious that a "fast-looking" does not necessarily make you faster and that a running shoe cannot cure any injuries (it can only help preventing them). Shoes also do not help losing weight. You running in them helps you losing weight! So, do not believe in all this marketing-humbug, the shoe for anyone has not been invented, yet! There is only a shoe that suits your foot and offers it the needed support. This is exactly the shoe you need to find! Try on as many different pairs as possible in order to gain a comprehensive overview. 

6. Bring your old pair

Take along your old pair of running shoes, your gym socks and any other inserts that you have been using so that you get realistic evaluation of how good the new pair will fit your "feet in action". 

Hopefully, this article could help broaden your knowledge a little bit and we are very excited to see you on the race track in the right pair of shoes.

For our US- and Canadian followers: Click here to find a specialty running store close to you!

Click here for more advice on picking the perfect running shoe for you!

Sadly, many jocks do not know that recovery-time, meaning that you specifically dispatch days for propping up your legs on the couch and resting, is just as important as the right training- as well as nutrition-plan. There are many rumors out there which say that a day off would wreck your hard-earned fitness but this is absolutely not true! There are just as many research papers out there that easily disprove this silly notion. So, take your easy days seriously so you will run your best when it really counts and just to do away with your fear of losing your fitness after having taken too much time off: The loss of personal fitness and performance does not happen until you take off more than two weeks! Mind that most injuries come from overuse rather than from a lack of training. Thus, a day of rest, easy miles or cross-training can very likely prevent three-or four-week forced breaks. 

Why and How to recover?                                             

Know that rest lets your body adapt to the work/training and improve. It memorizes the needed resources (e.g. hamstrings) and fosters their buildup. Hence, taking a rest day every seven to 14 days not only builds strengths but also reduces fatigue and restocks glycogen stores. So, next time you finish a tough race or training unit, definitely schedule some time for recovery. 

Does my body lack recovery?

It is not only important to know that you need to recover but also how to determine if you rest enough because ignoring your body when it is signalizing that it needs rest can lead to serious injury. And trust me, your body has plenty of signals to show you that it craves for a break! 
Here are the signs:

·         Sudden weight loss

·         Elevated resting heart rate

·         Interrupted or lack of sleep

·         Dehydration

·         Low Energy

·         Depressed Mood

·         Illness

·         Pain or soreness

·         bad workouts

·         Low oxygen levels

If you are experiencing a combination of these symptoms, it is about time to opt for an easy day or just take a day off. 

How to recover after a tough Marathon?

Especially if you want to return to quality running soon after your last race, you need to properly recover. 
This is how your week after a marathon-weekend should look like:

Week's Goal: Recover from the stresses of the marathon with activities that will encourage blood circulation to your sore muscles, and will help you shake off stiffness. 

Monday: 
- 20Min. Cross Training

Tuesday:
- REST (No Training)

Wednesday:
- REST
- If you really cannot take two days without training, work out for 20 - 30Min. with a non-impact activity like swimming, pool running, cycling or so

Thursday:
- 20 - 30Min. Run/Walk (easy effort level / choose a relaxed pace) | no higher than 70% of your maximum heart rate!

Friday:
- REST
Vitamin C- and protein-rich nutrition! Broccoli, leafy greens, oranges, red peppers. Fish, eggs or poultry. 

Saturday:
- 30Min. Run or Cross Training (easy effort level / choose a relaxed pace) | no higher than 70% of your maximum heart rate!

Sunday:
- 30 - 40Min. Run or Cross Training

Remember! Running AND Resting are the alpha and omega of becoming a successful athlete!

Whilst searching for some fresh advice for my trail running training I was lucky to come across Sandra Laflamme's (Organic Runner Mom) blog. 
In this blog article, I would love to quote Sandra's 12 amazing and noteworthy tips for your personal trail running training and success because at the end of the day, The Kenya Wildlife Marathon 2015 is going to be a unique trail run in Kenya's stunning wilderness. 

1. Choose trail shoes. 
For training Road shoes are fin for trail running however you might enjoy a sole with more intense traction capabilities for navigating over slippery rocks and challenging footing.

2. Train with a hydration pack and food for refueling. 
Depending on the length of trail race you will be running aid stations are sometimes few and far between whereas some will have aid stations packed with all kinds of goodies ranging from gummy bears to potato chips to soda. I find that it is easiest to carry your own hydration and fueling supplies so that you don’t get stuck on the trail feeling like you might bonk. (Checkout hydration options)

3. Leave no trace. 
You will be running on quiet, pristine trails so be prepared to carry out what you bring in. This is another reason training with your hydration pack on will come in handy or be sure to wear clothes with pockets for carrying your energy gels.

4. Trail racing requires balance. 
During a trail race you will encounter rocks, roots, sticks, tree branches, holes and more. This varying terrain will require that you include strengthening exercises in your training that will improve your overall balance and ankle stability (i.e. step ups and walking lunges with weights). Improving your core strength will also help you to nimbly navigate over challenging trail terrain without missing a beat.

5. Throw your road racing pace out the window. 
When you begin training for your first trail race do not be discouraged if your pace time is slower than on the road. This is normal! Your times will be slower because you will need to navigate over more difficult ground. You will often need to spend time working your way around obstacles or trying not to lose your footing on slippery leaves or rocks.

6. Do speed workouts on the track or on the road. 
In order be fast on the trails continuing your normal speed workouts (fartleks and intervals) will keep your overall speed up when you head out on the trail. It is definitely okay to do these workouts where you feel comfortable. 

7. Pick up your feet! 
When you are training on the trails make sure you keep long strides with high knees. This is especially important to keep in mind if you are out for a long training run or participating in a long race. As your body becomes fatigued your strides can become shorter. This can cause unexpected tripping and falling down on the trails (believe me, this has happened to me and it’s not pretty!)

8. Hills! Hills! Hills! 
Just like in road racing, hill repeats will help you to build leg strength and will be necessary to help improve your aerobic capacity. This is also a good opportunity to practice using strong arm swing to help you climb each hill using not only the power of your legs but also your core and upper body too! Many trail races venture into mountainous territory so you will be glad you tackled those hills during training.

9. Find a friend to train with. 
Trails can be a fun adventure but it is smart to train with a friend in case you find yourself off the trail or injured. Plus training with a friend makes the adventure more fun and you will have plenty of stories and laughs to share from the trail. 

10. Bring a map.
If you are unfamiliar with a trail system bring along a map so that you are able to navigate your way back to the end of the trail. If you are like me, my internal compass is broken so a map is a must!

11. Vary the conditions in which you train. 
Weather can have an impact on trail conditions making them muddy and slick so be sure to hit the trails during your training even if they are a total mud pit. You need to be prepared for anything on race day.

12. Relish the adventure.
One of the best parts of training for a trail race is the training because you will get to soak up the nature that surrounds you including unexpected vistas and hidden waterfalls. There is nothing better than discovering a new trail with an incredible scenic overlook!

We hope you find these 12 tips just as useful as we do. Make sure you get out there and train! The Kenya Wildlife Marathon 2015 is coming closer ... 

Many people know Kenya for its diverse wildlife, its tremendous game parks, its gorgeous nature and cultural diversity. However, it must be said that the Kenya Wildlife Marathon is not the only "secret" highlight which this truly astonishing country has to offer. 
This is why we - from Amazing Running Tours - decided to dedicate this and more articles in the future to enlighten our esteemed audience about what Kenya has to offer and what there is to do besides running the Kenya Wildlife Marathon 2015.

For instance, did you know that Kenya is home to six unique world heritage sites? Yes, the United Nations Educational Scientific and Cultural Organization - in short: UNESCO - decided to include six magnificent sites which are located in Kenya to its World Heritage List. These six truly amazing sites have been chosen by the committee due to their immense cultural, archaeological, natural as well as historical value. 
In this article, we would like to present you some little extracts of each heritage site:

1. Lamu Old Town (inscribed in 2001)

Lamu Old Town is located on a little island on Kenya's coast. Although it has seen and was influenced by many different cultures (Portuguese, Turkish, Arabic etc.) within the last centuries, Lamu developed its own very special culture. 
After having spent the first minutes on the island, you will feel its magical vibe. It is a truly hypnotically exotic experience for every traveler: life slows down, long days are spent strolling along the waterfront, exploring the town or relaxing on the beaches.
As this is an entirely vehicle-free island, dhows and donkeys remain the dominant form of transport which is not only very sustainable but it also gives the visitors a feeling of travelling back in time.

2. Fort Jesus (inscribed in 2001)

Fort Jesus is a National Monument, standing high over the Mombasa harbor. It was built by the Portuguese in the late 1500s in order to protect the port of Mombasa. It is one of the most outstanding and well preserved examples of 16th century Portuguese military fortification and a landmark in the history of this type of construction. 
Visitors should definitely spend a day exploring the museum, gun turrets, battlements and houses within Fort Jesus' walls. 

3. Kenya's Lake Systems (inscribed in 2001)

Kenya's world heritage lake systems - consisting of Lake Nakuru, Lake Bogorio and Lake Elementaita - covers a total area of 32,034 hectares. It is home to 13 globally threatened bird species and has some of the highest bird diversities in the world. Moreover, one can also fine sizeable mammal populations as for example black and white rhinos, Rothschild's giraffe, kudus, cheetahs, lions and wild dogs. 

4. Lake Turkana National Parks (inscribed in 1997)

Lake Turkana is the world's largest desert lake. It is a colossal inland sea. It is more than 250km long which makes it even longer than the whole Kenyan coast. Many people also call it the Jade Sea due to its remarkable, almost incandescent, color of its waters. 
Due to the lake's longest living histories on earth as well as recent fossil evidence, it is being referred to as 'The Cradle of Mankind'. 
Lake Turkana is Kenya's most remote destination, but one that repays every single visitor with rich rewards. 

5. Mount Kenya National Park (inscribed in 1997)

Mount Kenya is not only Africa's second highest peak but also regarded as the realm of Ngai, god of the local kikuyu people. 
It is highly recommended to visit this wonderful national park and hike through a fascinating wolrd of forests, unique vegetation, wildlife and finally one of the world's rarest sights: equatorial snow! 

6. Mijikenda Kaya Forests (inscribed in 1997)

The Mijikenda Kaya Forests consist of 11 separate forest sites. It is home to many fortified villages, a.k.a. Kayas, of the Mijikenda people. These Kayas were created in the 16th century and are nowadays regarded as the abodes of ancestors. Hence, these sacred sites are only being maintained by councils of elders. 

For more information: Please visit Kenya's Tourism Board. 

Early sunsets, frost as well as too comfortable sofas and ingels are very likely to mess up or running-rhythm. Even running professionals such as running-coaches and ultra-runners struggle with motivation. Especially, when it's cold outside! To combat this issue, the Advent Running Challenge was made alive by Claudia Schroegel and James Poole.

Claudia and James came up with the idea to encourage runners to keep up their spirit and go for a daily run during Advent Season. No matter how cold, nasty or grey the weather is. This year is the first time that this challenge is open for public. Around 500 people are already taking part (according to The Guardian) and although it is already December 10th, it is definitely not too late to start. As we all know, it is never too late! 

Concept and aim are very simple: Lace up your running shoes every day between the 1st and 25th of December and run for a minimum of 30 minutes per day. After Christmas Day you can either carry on for the rest of the month or take a well-earned break. There is no required pace or distance to be run. Just find some time and do it. 

In our opinion, this is a very lovely idea not only to fight the Thanksgiving and Christmas pounds but also to create an international community of "advent runners". Besides that, prizes and rewards can be won by all participants:
"... we will be awarding a daily spot prize for the best photo, video or written description of the day's run shared by you on Facebook, Instagram or Twitter."
Next to the prizes, events are being organized on a regular basis in order to bring participants together. As you can see, this challenge is about more than just running. 

Now, you may ask yourself: "How can I get involved?" It is as simple as the challenge itself:
Take your running shoes and a watch, scribble down times on a piece of paper and stick update your list on a daily basis already counts. 
In order to enter for one of the prize-giving you need to take part on social media. If you are one of the competitive ones, there is also an AdventRunning group on Strava so that you can compare your performance with others. 

As a matter of course, you won't come across frosty weather during our Kenya Wildlife Marathon. Nonetheless, this amazing idea is definitely worth to be feautred in our blog and we hope that some of you out there will take part in this unique challenge. 
Please feel free to leave your pictures or other impressions of your Advent Runs in the comment-section below. We are very excited to hear from you.