Go ahead, invite your friends and family!

There is no denying that running a marathon is exhausting, painful and in some cases may seem even downright stupid. So, what do you do to keep yourself motivated during those tough spots? Have you ever found yourself looking out at the spectators, reading the signs, listening to the cowbells and finding that second wind? Sometimes all it takes is someone cheering you on to carry you through and give you that burst of energy you need.

Here's to that second wind!

The only thing that could make it better is if those cheering crowds included your friends and family members. 

We get it, it's hard enough to make sure you show up to the race in one piece, let alone having to worry about whether or not your mother is stuck at a bus station somewhere in a foreign city. So, let us help!

Check out our website Run the Nation, to get information on our new spectator packages! We will provide your friends and family assistance in hotel reservations, travel plans and we will even make sure they get to the race on time and have premium seating to cheer you on! Don't worry, we got this.

Now, focus on getting yourself through 26.2 miles and we'll handle the rest.

And for all you spectators out there looking for ideas on some funny signs to help cheer on your runner, check out these great examples.

Congrats to all our Boston finishers!

Congratulations to all our Run the Nation runners who completed the Boston Marathon, April 21! We are so proud of your dedication to not only qualify, but to run one of the greatest races our nation has to offer.

Please take a moment to congratulate your fellow runners:
-Michael Brokes
-Arden McFadden
-Lora Thompsen
-Rachel Trams

Our amazing runners who completed the Boston marathon this year!

How many runners will we have representing our great company next year? Talk to your trainer today to make sure you get registered for a Boston qualifying race!

What to eat before, during and after a run

Hungry mid-run? Or a full belly slowing you down, if you don’t burn out first? Just like finding the right training plan for you, you have to discover which foods work best before, during and after your run.

Most people need to eat at least a snack before a run more than three miles long. This can be as simple as a banana. However, if you find yourself losing steam during your runs, you may want to increase your calorie intake before, and during, your run. Also, don’t forget that what you eat immediately after your run can set the tone for the rest of the day. Replenish the energy you expended, but don’t go overboard! You don’t want to consume more calories than you burned during that run.

We polled some of customers to get ideas of what they typically eat. Remember, what works for someone else, may not necessarily work for you, but you won’t know unless you try.

Before a run:

-Banana and peanut butter
-Oatmeal
-Toast with honey
-Handful of almonds
-Fruit smoothie made with strawberries, greek yogurt and ice

Oatmeal is so versatile. You can even experiment with what you add to it - peanut butter, blueberries, honey, cinnamon, you name it!

During a run:
-Energy gels – GU salted caramel was rated the best!
-Jelly Belly Sport Beans
-Clif Shot Bloks
-Gatorade

After a run:
-String cheese and apple
-Turkey sandwich on whole grain bread
-Salmon fillet on top of fresh spinach
-Ramen noodles (best way to get some of that lost sodium!)

Implement different foods until you find what works best for you during training and then use the same foods during a race. Never try something new during a race! You just don’t know how you may react the first time and you don’t want to sacrifice a Personal Best time because of unplanned stops to the porta-john.

How many times a week should I be running?

At Run the Nation, one of the number one questions we get asked most often is how many times a week should you run in order to train for a marathon. Most people are disappointed when we tell them there just isn't a magic number. Everybody is different and you have to find the right training plan for you!

Essentially, training comes down to a speed workout, a tempo run and a long run. So, you could potentially get away with training for a marathon with just running three days a week. However, some people need to add more mileage to their weeks in order to better prepare their bodies for the rigorous demands of marathon running. Also, we highly recommend that you incorporate cross-training no matter how many times a week you’re running, whether that’s biking, weight lifting, yogo or swimming, it helps improve your running efficiency.

Did you know there is yoga moves designed specifically for runners?

You may have to do a bit of trial and error to find out what works best for you. There are plenty of articles written on the subject all over the Internet, our favorites come from Runner’s World, but if you can’t find what you’re looking for on your own, talk to one of our trainers!

Run the Nation offers specialized running plans that work with your needs and schedule and if the first plan doesn’t fit, we can adjust as needed. Visit our website today to chat with one of our trainers and see if what Run the Nation has to offer is right for you: www.runthenation.com

Try different plans to find out what works best for you!

Think you don't have time to train, think again

People make time for what they consider to be a priority, whether that is catching up on the latest television shows, going to the newest restaurants or training for a marathon. For anyone who says they do not have the time to balance career, family and the time commitment to prepare to run 26.2 miles, may just not realize how their free-time is being spent.

Take Jacquie Cattanach for example. She has completed 15 marathons and an Ironman all while maintaining a job and family.

She states, "My motivation to run is simply the many health and fitness benefits that running has provided over the years. At times I have to push myself to get out for a run, but I always feel great when I've completed it. That feeling lasts all day and also helps motivate me for my next run. I also get really motivated by achieving different running goals that I set for myself."

Cattanach also explains the reasons why most people run. Running can improve your health, prevent disease, help you lose that stubborn baby weight, boost your confidence, relieve stress and even alleviate depression.

I am not saying that training for a marathon while supporting a busy family life is easy, but it is doable. With elite runners such as Kara Goucher, Deena Kastor and Paula Radcliffe welcoming newborn babies into their strict, time-consuming training plans, even the busiest mother-runner can fit in a three-miler during their child’s soccer practice or naptime. Also, with numerous gyms offering childcare, an Internet search may be all it takes to be able to log some mileage on a local treadmill.

Kara Goucher running with her daughter.

While, knowing the benefits of running is important and may contribute to the reason why you slog away the miles, you may still believe that you just do not have the time to train to make it across the marathon finish line; however, Runner’s World says different. The popular running magazine actually boasts that you can run your best marathon with running just three days a week – a tempo run, a speed workout and a long run building up to at least a 20-miler before race day. You can also still reap the benefits of a run that has been broken up into segments. So, log four sets of 400 meter repeats while dinner cooks, then ask your spouse to help with the children’s homework that night so you can finish up your training. Look at every opportunity as a chance to get in part of a running workout and you may find that you have more time than you think.

Also, according to WebMD, telling your family about your goal may help them understand how important it is to you, and therefore gain their support when you just “have to go for a run.” Talking about your goal also holds you accountable and you will be more motivated to complete what you started. Your family might even decide to get involved too and it will turn into a family event to complete shorter runs together.

If you are still skeptical about your ability to have a family and run a marathon, the Internet is full of blogs from people who are doing just that, including the Raymond Family Blog or the Marathon Rookie. Do the research and you may find the support system you need to turn off the television during your “me time” and go for a run around the block instead.

Ultramarathon Man to Join Run the Nation

Charleston, S.C. – Dean Karnazes, the Ultramarathon Man and 50-marathons-in-50-states finisher, has teamed up with Run the Nation as the new spokesman to provide guidance and insight to other runners working toward completing the 50/50 feat.

“There are no shortcuts to excellence, at least any that I've discovered,” said Karnazes about what it takes to run 50 marathons in 50 states. “Dedication, commitment, passion, and sacrifice are essential components for high achievement.”

Karnazes has been an icon in the running community for years, completing such accomplishments as the 50/50 in 50 days, running 350 continuous miles, ran across Death Valley in 120 degrees Fahrenheit, and completed a marathon to the South Pole in negative 40 degrees Fahrenheit. He has been named one of the fittest men on the planet by Men’s Fitness and with multiple published books, is seen as an expert in running.

Dean Karnazes

“Sometimes even seasoned marathon runners do not understand the hard work and dedication that goes into completing 50 marathons in 50 states,” said Jessica Donnelly, Run the Nation chief executive officer and 50/50 participant. “Karnazes will bring expertise on best practices, as well as provide inspiration to any runner who dreams of crossing that final finish line.”

Karnazes said that he understands that life gets in the way of running goals, pain and injuries happen, and emotional setbacks can derail progress, but it’s those who keep pushing when life gets tough who will reap the rewards.

“Failure is giving anything less than your best,” said Karnazes. “My sister once said to me: ‘Follow your heart and you will never lose your way.’"

Karnazes is scheduled to appear at Run the Nation’s 10 regional offices for a training seminar at each location. For runners not available to attend, visit our website for the webcast of the events. He will also host a monthly online forum where he will answer your running questions. Please visit our website for the scheduled events and monthly forum topics.

Run the Nation is an organization dedicated to helping runners achieve their goal of running 50 marathons in 50 states. We provide training plans, nutritional advice, registration and travel assistance, and a running support system throughout the nation.