
THE MOST REMARKABLE aspect of the fastest marathoner in history is how unremarkable-and how accessible-his training is. Eliud Kipchoge has the best resources in the world at his disposal, but rather than relying on treadmills that cost more than a Lexus or recovery devices worthy of NASA missions, he follows simple training tenets that maximize how he recovers, what he eats, his mindset, and the conditioning he does after his runs. We talked to Kipchoge and the team at his Global Sports Communication training camp in Kaptagat, Kenya, as well as outside experts, to find out how anyone can apply his strategies.
1 SLEEP LIKE YOUR RUN DEPENDS ON IT
ELIUD KIPCHOGE SLEEPS up to 9 hours at night, often also taking an hour-long midday nap. Most of us don't have the time or the 120-mile weekly workload to clock that much shut-eye, but we can still benefit from Kipchoge's sleep hygiene cues.
At least 30 minutes before bed, he turns off or puts down all electronics. The habit reduces his exposure to blue light, known to delay the release of melatonin, leading to a decrease in sleepiness, says Kannan Ramar, MD, past president of the American Academy of Sleep Medicine. Then, instead of scrolling through social media (he prefers Facebook), Kipchoge winds down by reading at least two chapters of a book.
"If I have enough sleep, my body and my mind are free of stress and ready to go with the programs," says Kipchoge.
While you're asleep, your body is doing more than resting. Crucially, your pituitary gland releases growth hormone, which helps your muscles repair and grow, says Ramar.
Denne historien er fra Issue 03, 2023-utgaven av Runner's World US.
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Denne historien er fra Issue 03, 2023-utgaven av Runner's World US.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
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THE SECRET BEHIND SUPERSHOE SPEED
ONE WEEK BEFORE the 2018 New York City Marathon, Olympian Jared Ward received a package from Saucony, his shoe sponsor. Inside were three early prototypes of what eventually became Saucony's first super shoe, the Endorphin Pro 1.

YES, YOU CAN WALK DURING A RACE
WHEN I STARTED racing, I thought I had to run every step of every race.

HEART BREAK HILL
TARZAN BROWN AND THE TRUTH ABOUT BOSTON'S INFAMOUS

DOCTORS BLAMED MY SYMPTOMS ON RUNNING.THEY WERE WRONG.
RUNNING AND MENSTRUATION entered my life around the same time, at age 13.

IT'S TIME TO DIAL BACK OUR BOSTON MARATHON WORSHIP
QUALIFYING FOR THE Boston Marathon is a grit meter for me. I have raced it every year since 2013 and will continue to do so as long as I make the cut.

WE NEED TO TALK ABOUT YOUR PELVIG FLOOR
This underappreciated powerhouse is the secret to great running.

LET'S STOP GLORIFYING GRIT
I SAW A post floating around social media that made me roll my eyes: \"The person who chooses to run outside in the winter over a treadmill is a powerful person.\"

THE INCANDESCENT RISE OF SOFIA CAMACHO
THE WILDLY TALENTED NONBINARY DRAG ARTIST AND RUNNER IS AIMING FOR A PLACE ON THE SPORT'S MOST VISIBLE STAGE

YOU KEEP THE CHANGE, I'LL TAKE THE HARDWARE
The entry in my training log from that day reads: \"Patching the tire may have been harder than the marathon itself.\"

HOW TOXIC POSITIVITY AGGRAVATED ONE OF MY WORST EXPERIENCES
RECENTLY, I SUCKED. As soon as I started to run the 2024 New Balance 5th Avenue Mile in New York City, I lost my breath.