“Zone 2” is something that has been recently picked up a bit of trend in the social media side of running. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60-70% of your maximum heart rate (HR max) or 75 - 85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training. And therefore certainly something that you need in your training. 

Most people think of running as a way to get physically fit, stronger legs, better endurance, improved cardiovascular health. But ask any regular runner, and they’ll tell you that the real magic often happens in the mind…

If you're looking for a running coach in Noosa, you've found me. I'm Steph Humphrey, marathon runner and coach with InnerFight Endurance, and I now live and train right here on the Sunshine Coast.

A marathon can be considered to be the ultimate test of preparation, patience, and mental grit. Months of training lead to one day. While things won’t always go perfectly, avoiding common mistakes can help you run your best race and more importantly… enjoy it!

‍Here are some of the biggest marathon pitfalls, and how to steer clear of them.

5:00am and the alarm went off. In that moment I was not awake enough to remember I had a marathon to take care. As I turned off the alarm, “ouch”. My neck! The tightness I had endured about a month ago was back. Not ideal, I thought, as I figured my bearings and remembered it was race day. Aside from that irritation, my morning was chilled. I ate my breakfast, drank my coffee, and did some yoga dance moves that I know my body likes before a run. Dare I say, I was relaxed. 

The first time that you run a marathon it can feel daunting. Perhaps even overwhelming. This is normal, because there are often some unknowns. Running the furthest distance you have ever covered is a big deal. 

It has been just under 4 years since I first attempted a sub 3 marathon. That hot day in Abu Dhabi back in 2021 was the catalyst for change. The race I didn’t know I needed. The perceived failure I had for blowing up before half way, and coming through in a 3:19, sat with me for a long time. It hurt. 

I started running many years ago, and I am incredibly grateful for what the sport has brought to my life. As a coach, I now see people coming to running for potentially their first time as an adult. New sports or activities can be daunting, anxiety provoking and overwhelming. In order to best help you overcome this, I have 5 tips below to help you on the commencement of your running journey, allowing you to have longevity and happiness in the sport. 

If you’ve ever hit the dreaded “wall” in a long run or race you know just how important fuelling is. Or perhaps you have heard of “the wall” and you want to stay away from it. The marathon isn’t just a test of fitness, it’s a test of how well you can manage your body’s energy supply. Get your nutrition right, and you set yourself up for a strong finish.

Travelling is one of my favourite things to do. Same goes for running. Fortunately, combining the two is somewhat easy! And I have managed to successfully train for marathons from all corners of the globe. Therefore, with many people likely travelling this month, I am happy to share some tips on how to keep your holiday and running both enjoyable. 

When I ran my first marathon in 2015, I did all my training solo. It wasn’t wrong, but it was a bit lonely. Back then, I didn’t know many other runners, and I certainly didn’t know anyone else training for the same race as me. 

Since 2015, I have discovered, developed, and embraced many running communities around the world.

As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is for the best. But this is not always the case, as we can drive ourself into a fatigue deficit. 

“You have to be able to walk before you can run”, so the saying goes…. well, it’s pretty true. Perhaps you have aspirations to start running, but are struggling to get beyond a couple of minutes. Therefore, the thought of ever running a 5km or 10km is not even comprehendible. 

I started coaching kids when I was a junior myself, just I was coaching tennis back then instead of running. I loved the playfulness, honesty, and joy they brought to sessions. 

In February 2024 Junior Run Club launched following a parents request to coach her daughter. I was excited, as was the kid. And I promised I would help look for others her age to run with. 

Fast forward to just over a year later and we now host 6x Junior Run Club sessions a week. 

The Marathon hype is high. Of course is it, we have just seen an array of marathons unfold over the last few weekends globally. And ballots for next season open up.

I am perhaps biased, but I do love marathon training. It takes commitment and discipline. It also takes some patience, as you need to allow your body to gradually take the load of running as the weeks tick by towards race day. Many people love marathons and marathon training blocks for the routine they bring to their lives. 

I lay on my sofa scrolling. I was in search of the “next” IFE on Tour race. The problem was, I wasn’t excited. The number one rule when entering a race (and proposing it for others too) you HAVE to be excited. Clocking up a marathon every 6 months for the past few years was taking its toll. I was in the last few weeks on Munich Marathon training and the thought of jumping straight into a marathon focus again was not appealing. I needed a break. A break from the 400m threshold runs, the progressive marathon pace runs, and the running for time. 

Whether you have just started running, or have been doing it a while, there is a chance that you might feel like an imposter. Even become slightly paranoid that people are watching you, judging your pace, your form, or whether you “deserve” to call yourself a runner. But here’s the best and most freeing truth: nobody actually cares.

Whether you are celebrating a holiday this December or not, things tend to get a little out of synch in terms of routine at this time of year. Schools’ break-up for a few weeks, gyms often embrace amended timetables, friends and family travel the globe to spend time with loved ones… there are many variables. 

“All we have is the here and now”, was my thought as I stood in my starting pen and shuffled towards the start. 8 minutes to go. I kept my warm layers on until 3 minutes to go, when I then handed them to a volunteer who was promptly collecting the donation clothes from the railings.

Are you still be disciplined if you mindlessly make your runs green in TrainingPeaks? For some, discipline of course is a case of showing up to sessions, and not snoozing that alarm.