Running Easy Marathon Approach

"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 today

If 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 flu
Reduce risk of death from all major causes by 70%
Live longer with less disability in old age
Improve bone density and reduce risk of arthritis in old age by 50%
Improve memory and brain power
Increase productivity by over 15% per day
Boost concentration and treat ADHD
Increase overall happiness
Live 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 coaches

So, 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 week
You will achieve your goal of running a 42km/26mi marathon
You will enjoy the experience
You will learn from two experienced, ordinary people like you
You will get a guy and girls perspective on how to run and achieve your goal
You will experience the unique, scientifically supported Running Easy approach to running
You will be guided week-by-week as to what to do and how to train
You will be shown practically how to run efficiently
You will be given lots of vital Rundamentals that will keep you safe and enjoy your runs
You will be inspired to achieve something that will change your life forever
You will achieve you bucket list item – running a marathon.

Important

While 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. " (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)

What's inside

Learning objectives

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

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

Syllabus

This section introduces you to your coaches, the training programs and why running is so important

Introduction to your coaches

Introduction to the course

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Adopts a 'Running Easy' approach, which may appeal to beginners who are intimidated by traditional, high-intensity marathon training programs

Includes a 'Zero to 5km/3mi' training program, which builds a solid foundation for novice runners before transitioning to marathon-specific training

Covers practical aspects of running, such as choosing the right shoes, planning routes, and understanding different types of runs, which are essential for marathon preparation

Emphasizes the importance of health and well-being, highlighting the scientifically proven benefits of running for weight loss, cardiovascular health, and mental well-being

Requires learners to complete a 12-week 'Zero to 5km/3mi' program before starting the marathon training, which may be a barrier for those with existing running experience

Advises learners to consult with a doctor before commencing training, which is a standard precaution, especially for those with pre-existing health conditions or concerns

Reviews summary

Easy marathon training for beginners

According to the course description and syllabus, this course guides non-runners and those with basic fitness through training to complete their first marathon using the "Running Easy" approach. It emphasizes making running an enjoyable lifestyle change focused on significant health benefits. The program offers a structured, week-by-week training plan designed by experienced, relatable coaches. Potential learners should note the course advises checking with a doctor as training can be demanding.

Advises checking health before starting training.

"The course states the training can be demanding on the body."

"It's important to check with a doctor if unsure of health."

"Training requires physical effort despite the 'easy' name."

Taught by experienced, non-elite runners.

"It's inspiring to learn from ordinary people who ran many marathons."

"The coaches share their personal experience and guidance."

"They understand runners like me, not just elite athletes."

Highlights running's impact on health and life.

"The course explains the many health benefits of running."

"It emphasizes making running a sustainable lifestyle change."

"I was motivated by the potential for fitness and longevity."

Provides a detailed, week-by-week plan.

"The course offers a clear, week-by-week training schedule."

"I found the guided plan from 0-5k to marathon very helpful."

"It lays out exactly what to do and how to train each week."

Designed specifically for non-runners.

"I had little to no running experience before starting this."

"This course is perfect for someone just starting out."

"It caters well to non-runners and those with basic fitness."

Focuses on gentle, sustainable running.

"I learned how to run effectively by trying easier, not harder."

"The course emphasizes enjoyment and making running fun."

"This method is scientifically supported and proven over years."

Aims to help you complete your first marathon.

"The primary goal is to run a 42km marathon."

"This course is designed to get you ready for your first marathon."

"Achieving the marathon goal feels life-changing."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Running Easy Marathon Approach - 2023 with these activities:

Review Basic Anatomy and Physiology

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Reinforce your understanding of how the body responds to exercise, especially the cardiovascular and musculoskeletal systems, to better understand training principles.

Browse courses on Cardiovascular System

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Review textbooks or online resources covering basic human anatomy and physiology.
Focus on the systems most relevant to running: cardiovascular, respiratory, and musculoskeletal.
Take practice quizzes to test your knowledge.

Read 'Running: The Complete Guide to Optimal Running'

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Supplement the course material with a detailed guide on running techniques and training plans.

View Trail Running on Amazon

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Obtain a copy of 'Running: The Complete Guide to Optimal Running' by Jeff Galloway.
Read the sections on training plans, injury prevention, and nutrition.
Apply the techniques and strategies discussed in the book to your own training.

Create a Personalized Training Plan

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Apply the course principles to design a marathon training plan tailored to your fitness level and goals.

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Assess your current fitness level and running experience.
Define your marathon goals (e.g., finish time, injury prevention).
Develop a week-by-week training schedule incorporating the Running Easy approach.
Track your progress and make adjustments as needed.

Four other activities

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Practice Running Form Drills

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Improve running efficiency and reduce injury risk by practicing form drills regularly.

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Research common running form drills (e.g., high knees, butt kicks, strides).
Incorporate these drills into your warm-up routine 2-3 times per week.
Focus on maintaining proper form and technique.

Document Your Running Journey

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Reinforce learning by creating a blog or video series documenting your training progress, challenges, and successes.

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Choose a platform (blog, vlog, social media) to document your journey.
Regularly post updates on your training progress, including distances, times, and any challenges you face.
Share your experiences and insights with other runners.

Read '80/20 Running'

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Explore the science behind the 80/20 training principle to optimize your training intensity.

View 80/20 Triathlon: Discover the Breakthrough... on Amazon

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Obtain a copy of '80/20 Running' by Matt Fitzgerald and David Warden.
Read the book and understand the principles of 80/20 training.
Apply the 80/20 principle to your training plan, adjusting your easy and hard runs accordingly.

Volunteer at a Local Race

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Gain a better understanding of race logistics and support the running community by volunteering at a local race.

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Find a local race in your area that needs volunteers.
Sign up to volunteer for a specific role (e.g., water station, course marshal).
Fulfill your volunteer duties and support the runners.

Career center

Learners who complete Running Easy Marathon Approach - 2023 will develop knowledge and skills that may be useful to these careers:

Wellness Coach

A wellness coach guides individuals in adopting healthy lifestyle habits. If you want to become a wellness coach, taking the "Running Easy Marathon Approach - 2023" course may be a great start. You'll explore the principles for effective and enjoyable running, which you can then impart to your clients. The course highlights the Running Easy approach, emphasizing enjoyment and a scientifically supported methodology. This course can help you give clients the tools to run in a way that makes it a sustainable part of their lives, similar to the testimonials in the course that speak to life changing transformations via running.

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Personal Trainer

As a personal trainer you create customized fitness plans. The marathon course helps you incorporate running into your clients' routines. You will understand the importance of the Running Easy approach, which focuses on enjoyment and sustainability. This course can help you to motivate clients, especially those new to running, by demonstrating that marathon training can be an accessible and life changing experience. Your clients will gain a new approach to fitness that they can incorporate into their lives and routines.

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Corporate Wellness Consultant

Corporate wellness consultants develop and implement programs to improve employee health. This course, "Running Easy Marathon Approach - 2023," can provide a unique perspective on promoting exercise and overall well being. The course will show you how to design running programs for various fitness levels, from non runners to those with some fitness. You'll gain insights into the scientifically proven benefits of running, such as weight loss and improved cardiovascular health. By understanding the Running Easy approach, you can create wellness initiatives that employees find both achievable and enjoyable.

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Health Educator

As a health educator, you will teach individuals and communities about healthy behaviors. This course provides valuable insights into the benefits of running, specifically the Running Easy approach. In this course, you can learn how to communicate the science backed advantages of running, such as weight loss, and reduced risk of chronic diseases. The course provides a fun approach to running, so you can teach others how to lead a fuller, more rewarding lifestyle through fitness, just like the course instructors aim to do.

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Physical Education Teacher

Physical education teachers instruct students in physical activities and health. This course provides a scientifically supported approach to running that can be incorporated into your curriculum. You can learn how to introduce students to the benefits of running, emphasizing enjoyment and safety. The Running Easy approach, which emphasizes enjoyment, can help you to foster a lifelong love of fitness. The course can reinforce the importance of physical activity, as well as the fundamentals of running.

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Sports Blogger

Sports bloggers create online content about sports related topics. If you are a sports blogger, this course will introduce you to the science, psychology, and training principles of running. You can use your knowledge of the Running Easy approach to create unique and engaging content for your audience. This may include articles on marathon training tips, the mental benefits of running, and personal stories of achieving running goals. The course provides a lot of material for blogging.

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Athletic Coach

Athletic coaches train athletes to improve their performance. This course may be helpful for athletic coaches needing to understand a new form of training. The course will show you the Running Easy approach and how it can be applied to marathon training. You will understand the importance of enjoyment, and the science behind effective training. This understanding will allow you to develop training programs that athletes can enjoy for years to come.

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Life Coach

Life coaches guide individuals in achieving their personal and professional goals. This course may be helpful to life coaches as it introduces the concept of running as a transformative experience. By learning the Running Easy approach, you can encourage clients to embrace a fitness. The testimonials from the course can show life changing transformations from running and help you to motivate clients to embrace physical activity as a path to personal growth and fulfillment.

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Recreational Therapist

Recreational therapists use recreational activities to improve the physical and emotional well being of individuals. This course may be useful to you as it introduces you to the benefits of running, that you can explore as a component of therapeutic programs. The course focuses on the Running Easy approach, which prioritizes enjoyment. You can use this to create accessible and enjoyable running programs that promote physical and emotional well being for your clients.

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Rehabilitation Specialist

Rehabilitation specialists design exercise programs for individuals recovering from injuries. This course may be useful as introduces fundamentals of running and fitness, that you can explore as key components of rehabilitation plans. The course focuses on the Running Easy approach, which prioritizes enjoyment and minimizes the risk of overexertion. This course can help you to create gradual and effective running programs that promote healing and prevent re injury. The course's emphasis on safety and proper technique can be invaluable in your work.

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Sports Journalist

Sports journalists report on sports events and athletes. This course, "Running Easy Marathon Approach - 2023," helps you develop an understanding of the science and psychology behind marathon training. You can learn about training methodologies, injury prevention, and the mental aspects of endurance running. The Running Easy approach can provide a unique angle for your reporting, as it emphasizes enjoyment and sustainability. You will be able to write compelling stories about athletes and the world of long distance running.

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Nutritionist

Nutritionists advise people on what to eat in order to lead a healthy lifestyle. As nutritionist, this course provides insight into the specific nutritional needs of marathon runners. The course references the importance of certain ways of eating, so that you can understand how to better advise clients. By understanding the nutritional demands of marathon training, you can provide tailored dietary recommendations that optimize energy levels and promote overall well being.

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Camp Counselor

Camp counselors supervise children in recreational activities. This course can be useful as it touches on the principles for effective running. The course highlights the Running Easy approach, emphasizing enjoyment. This course can help you to create engaging running activities for children. By understanding the fundamentals of running, you can foster a love of sports in young people.

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Sports Retail Manager

Sports retail managers oversee the operations of stores that sell sporting goods. This course can contribute to your product knowledge and customer service skills. You can speak with authority about running shoes and apparel. The course emphasizes the Running Easy approach, focusing on enjoyment and sustainability, which can help you cater to a wider range of customers. You can provide informed advice and make tailored recommendations.

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Tour Guide

Tour guides lead groups of people on excursions, often providing historical or cultural information. This course can come in handy if you offer fitness oriented tours. The course highlights the Running Easy approach, emphasizing enjoyment, creating accessible running programs. This approach can resonate with a variety of customers. You can integrate elements of the Running Easy philosophy into your tours, promoting a fun and sustainable fitness experience.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Running Easy Marathon Approach - 2023.

80/20 Triathlon

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Delves into the science behind the 80/20 training principle, which emphasizes running 80% of your miles at an easy pace and 20% at a hard pace. It provides a detailed explanation of how this approach can improve performance and reduce the risk of overtraining. The book is particularly useful for runners who want to optimize their training and achieve their marathon goals. It adds depth to the course by providing a scientifically-backed approach to training intensity.

80/20 Triathlon: Discover the Breakthrough Elite...

Paperback

80/20 Triathlon: Discover the Breakthrough Elite...

Kindle Edition

Trail Running

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Provides a comprehensive overview of running techniques, training plans, and injury prevention strategies. It is particularly useful for novice runners as it breaks down complex concepts into easy-to-understand terms. The book also includes detailed information on nutrition, gear, and race preparation, making it a valuable resource for anyone looking to complete a marathon. It adds breadth to the course by providing practical tips and real-world examples.

Trail Running

Paperback

Running Easy Marathon Approach - 2023

What's inside

Learning objectives

Syllabus

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Save this course

Reviews summary

Easy marathon training for beginners

Activities

Career center

Reading list

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