Q. Tell us a little bit about who you are and what you do for a living?

My name is Marcus aka Marathon Marcus, I am a 10x marathon runner. I believe that mental health is just as important as physical health. I want to share my journey and encourage other people to maintain a healthy balance between these two factors. I was born and I still reside in London, England. I work in construction for an international consultancy firm.
Q. How do you balance your exercise regime and your professional life?

It is hard to balance both. To not exercise would give me alot of free time as training takes up 6 days of my week. I either have to run before or after work but despite this my goals keep me motivated. My long term goal is to complete the six world majors. My short term goal is to run four marathons in one year, as 1 in 4 people in the UK will experience a mental health problem each year. 
Q. When and why did you start running?

I was never into long distance running at school or university. I got into running through a bet from a friend to do a 10k, I loved it and shortly afterwards I completed my first marathon in 2008. I've gone on to run 10 marathons including, the London, Berlin, Barcelona, Amsterdam, Edinburgh marathons plus others. 
Q. What motivates you to go out there, when you do not feel like it?

Firstly my two goals mentioned before. Secondly in London 2010 I had a poor marathon as I didn't train enough and with the respect, the course deserves. When your struggling mile 8 into a marathon, you know it's going to be a bad day. This motivation is a good lesson in how not to prepare for a marathon and it's taught me to train hard and race the marathon easy. 
Q. What is the longest distance you have ran?

I've not run beyond the marathon distance. At the moment this is my preferred race distance. 
Q. What gives you the confidence to run in the streets?

I wouldn't advise running on the streets, but I tend to stick to pavements and parks due to a health and safety point of view. Generally unless your running on a 400m track you really need to be aware of your surroundings.

Q. What do you think about the lack of exercise among the youth?

I would actively encourage everyone to be active, and to maintain a healthy lifestyle. Being fit physically is important but so is maintaining fitness for your mind.

Q. What was your best running experience?

Achieving a sub four marathon after several failed attempts. Some times I wasn't that close to sub 4 hours, and some times I was only minutes away. But once I achieved this goal it was quite emotional. It was a great lesson to believe in yourself even when there was no evidence to prove otherwise, in the face of negativity from the naysayers. Then with that belief I went on to achieve my PB in Manchester of 3:35.

I've found that other people and ourselves can put so many limitations on what we are and what we could be, that it constricts you as a person. But self belief requires daily nurture, like other things. You can’t train a muscle once and expect it to stay strong for life. I use marathon training in the same fashion. I use it as a challenge to remind myself to not place unnecessary limitations on who I am, and it helps me with the challenges I face in my life.

Q. What was your worst running experience?

My 2010 London marathon of 4:55, for the reasons noted previously. But it was satisfying to go on and achieve my PB of 3:35 following this disappointment.
Q. How do you push through the pain?

As my running times improve, it only is achieved by pushing myself outside of my comfort zone, that's how my running progression has developed. No matter how fast you are, hard workouts always hurt. Pain is always apart of running, if you try disassociate from it you won't push yourself and you won't improve as I learnt in my first several marathons. 

Q. What advice can you give somebody who wants to start running?

-Go to a running shop, analyse your running style and get the right trainers for you. The wrong trainers can increase achilles, calf strains and other imbalance injuries. Also consider getting custom insoles.

-Join a running club or find someone to run with or start a Parkrun in your area. Not only will it keep you motivated but you will enjoy the social side to running.

-Start slowly, but don't increase your mileage by more than 10% per week.

-Running will be uncomfortable so you need to have a strong 'why' to refer to when it gets difficult.

-Have a goal to work towards, whether it is to run 5k or complete a half marathon. Get it in the diary, then plan and work towards it. 

Q. Which Social media sites are you on and how can one follow you?

My main sites are Instagram and my blog:

Blog: https://themarathonmarcus.wordpress.com

Instagram: @themarathonmarcus - https://instagram.com/themarathonmarcus/

My other social media outlets are:

Email: themarathonmarcus@gmail.com

Twitter: @marathon_marcus - https://twitter.com/@marathon_marcus/

Facebook: https://www.facebook.com/MarathonMarcus/

  My best running shoes is … Adidas supernova sequence boost 8 shoes with a custom insole.

I love running because … Marathon training has also taught me that you can't live without failing but the fear of failing can stop you living.

Injury is … part of being active. Don't rush recovery and deny it, rest up and come back stronger.

My body is … complex, it needs to be looked after to try and maintain longevity. Both the physical and the mental side of the body need to be looked after equally.

My running playlist has … One of my favourites is Lets Go by Calvin Harris

I hate running when … Some training days or races are tough, but I never hate it. You need to have optimism no mater what the result is. 

Pain is … temporary. Train hard so you can race easy.

The road … is never predictable or has a final point. 

Sweat is … shows your training hard.

In future, I would like to run … My two goals of the six marathon majors and running 4 marathons in one year keep me motivated and I'm not looking beyond them at the moment. I have run London twice and Berlin once. I've got New York 2016 and Toyko 2017 booked in my race diary. The last two majors I need to book are Boston and Chicago, which I hope to complete by 2018. 

Indie means … Self-expression.

I do not like runners who … Devalue the race achievements of other runners, who tell you how much faster their race time is in comparison to yours.

Photo Credit: Deon Haak   
The shot above is the start of the 2015 Totalsports women's race. If you want to join in the fun this year, entries are open. The Durban edition will be run on sunday the 17th of July 2016 and the Johannesburg and Cape Town editions will happen on tuesday the 9th of August. On national women's day. 

To close off the ceremonies on the 9th of August at Mary Fitzgerald Square, Hip Hop artist Reason will be performing for the runners. 


On the 9th of August it will be the ladies vs. Jozi streets. You can enter the race on http://www.totalsportswomensrace.com entries close on the 29th of July for the Johannesburg event.


Q. Tell us a little bit about who you are and what you do for a living?

I’m a bit of a jack-of-all-trades. My background is in criminology, and I do research and evaluation for the city. I am also fortunate enough to have incorporated running into my professional life. I’m an RRCA-certified long distance running coach, and I coach for NYRR as well as privately in addition to working in NYRR Runner Services at races. And I love runners so much that I also work at JackRabbit doing gait analysis and shoe fits. I’m kinda everywhere in the running world. In short, I like to keep busy doing all the things that I love – crunching numbers and running around. 
Q. How do you balance your exercise regime and your professional life?

I’m fortunate enough to be able to include my exercise regime into my professional life. In addition to the coaching, I work out early Wednesday and Friday mornings at 6:28 am with the NYC November Project tribe. This usually means waking up before 5am alongside my partner to make it into the city and up to Gracie Mansion (on Wednesdays) in time for the workout (Fridays move all over the city each week). 
Q. When and why did you start running?

I want to say to get healthier and fit. The reality is I was depressed after the sudden loss of my best friend. Two days after visiting her in DC, she didn’t wake up. At the time, most of my friends were in Virginia or DC so I didn’t have much of a support system in NY. I found myself eating the worst foods, and avoiding being outside and around people as much as possible. After six months of living like that, I went for a walk, decided walking wasn’t enough to quiet my mind so I started running. I maybe only ran 1-2 miles, but somewhere in there, I didn’t feel terrible. So I started running more often, and signing up for races so I would have something to do every weekend. My first year of running, I ran a race nearly every weekend. 
Q. What motivates you to go out there, when you do not feel like it?
I have an accountabillabuddy, Chris Mosier, who checks in on me, and is a tremendous source of inspiration and motivation. My partner is also a runner, and she is also an incredible motivator. Even if I don’t feel like running, I always genuinely enjoy running with her since the pace is a little easier for me, we can talk, and we get a little extra time together. I’m sure that sounds cheesy, but sometimes the truth is cheesy.
Q. What is the longest distance you have ran?

A 60k – 9 loops of a 4 mile section of Central Park – yep, NINE loops over 5.5 hours. 
Q. What gives you the confidence to run in the streets?

I’m pretty compact and I’m quick and light on my feet. I’m pretty good at jumping up on the sidewalk or other objects to get out of the way of cars. I’m sure one day that might come back to bite me in the butt, but if I’m going to run in the streets, why not be a little cocky about it? 
Q. What do you think about the lack of exercise among the youth?

I know plenty of kids who are active and involved in numerous activities. My opinion is the lack of exercise among youth is equally detrimental as the overabundance of exercise for some youth. Kids should absolutely be active in some form or fashion, whether that’s a team sport, fitness classes, or just running around; however, there are so many kids who bounce between karate, gymnastics, basketball, baseball, cross country, and they get burnt out. But to get back to the question, I grew up in a generation in which I was not allowed to play video games all day and sit around, but I also didn’t want to sit around because I wanted to see my friends, and that meant going outside often. As much as I love technology, it’s become so much easier to connect to your buddies online so you don’t have to go anywhere. I’m hoping that the advancement of games continues to try and incorporate more active participation on the part of youth, like the Wii Fit, dance games, etc…. It’s better than just sitting still, and can be a launching point for getting outside.
Q. What was your best running experience?

I’ve finished 8 marathons, and the NYC Marathon stands out as my favorite race experience. It’s not just because I live in NY, it’s because of the incredible energy of the crowds along every part of the course. I used to listen to music on my runs and in races, but I popped out those headphones for NYC – nothing pumps you up more than thousands of people calling your name and cheering for you. 
Q. What was your worst running experience?

The Vermont Marathon this year (2016). I DNF’ed because of the heat, but it was and has continued to be mentally devastating. I trained with a good friend of mine and fellow coach hard and consistently, but all the training can’t account for the weather. By mile 11, it felt like mile 23, and I wanted to collapse. I pushed through to the half-marathon point, and I knew I was done. An hour and a half later, the race was stopped due to the heat, and I knew I made the right call. But this was only my second DNF over more than 100 races. 
Q. How do you push through the pain?

I don’t really have a mantra. I remind myself though that I can stop at any time. I choose to put myself through hard training days knowing there is a bigger goal in mind. And if I’m in actual pain, I’m experienced enough to know when to stop and have things checked out, and that’s not always easy for a runner to do since it can mean not running for a while. 
Q. What advice can you give somebody who wants to start running?

First, Get fitted for shoes. You really don’t know how good the right shoe feels until you’re in it. Second, speed is relative. I promise you no one cares how fast or slow you are, we’re just happy you’re here in our community. 
Q. Which Social media sites are you on and how can one follow you?

I’m on Facebook (nick.wical) and Instagram (@matthewous)

1. My best running shoes is the Luna Sandal Monos

2. I love running because it feels like flying

3. Injury is physical or mental, and TEMPORARY

4. My body is built to fly

5. My running playlist has Taylor Swift 
6. I hate running when it’s freezing outside and hailing

7. Pain is a flag to listen to your body

8. The road helps to propel me forward 
9. Sweat is what keeps me cool

10. In future, I would like to run a 50 miler

11. Indie means I have no idea

12. I do not like runners who complain about new runners not knowing how to hydrate or how to train. Everyone was new at one time or another. Listen, help if you can, and remember what it was like to be new. 

Q. Tell us a little bit about who you are and what you do for a living?

I am a 41 year old Dane, living in Copenhagen with my two children age 9 and 11. I have a background in public health science and a PhD in health sciences. I am self employed as an expert in work-time management and I also work as a performance coach. Running-related I am a technical trainer ad hoc for running teams, runners stores and other interested. I am part time employed at University of Copenhagen teaching in health promotion and disease prevention.

Q. How do you balance your exercise regime and your professional life?

Being a part time teacher and self employed I have flexible work hours and every opportunity to plan my exercise regime.
Q. When and why did you start running?

My dad started the first officially timed public race in Europe back in 1969 in the forest outside Copenhagen. Since I was a child, running has been part of my family. I have always led an active lifestyle, and in 1986 I followed my little brother to a little meeting in our summerhouse in the Finnish archipelago. I only competed there because my brother did it, and I won by far distances to children older than me. It took almost a year before my dad convinced me to try joining the local athletic club - meanwhile I was busy swimming, playing tennis and piano. I loved it from Day 1 and have been running ever since.

Q. What motivates you to go out there, when you do not feel like it?

My motivation is always that that I love the feeling it gives me afterwards, which I have to remind myself when I don't feel like it.

Q. What is the longest distance you have ran? 
100 K at the Carphone Dixxons Race To The Stones 2015

Q. What gives you the confidence to run in the streets?

I have 38 national championships mostly in sprints, relays and heptathlon. That gives confidence to any running related activity
Q. What do you think about the lack of exercise among the youth?

That is a tragedy since there are both physical and psychological consequences that are detrimental both on a short and long term. Since there are no negative side effects from being physically active with children, I think it should be mandatory that kids all ages exercised daily in kindergartens and schools - and that parents should be and inspire to be physically active with their children.

Q. What was your best running experience?

I have several! And by principle, it is my latest run ;) But obviously my first national championships stands out. And my latest run, Comrades 2016 will be in me forever. That was epic.

Q. What was your worst running experience?

I have never had any bad running experiences as they have all been part of the runner I am today.

Q. How do you push through the pain?

I recognize the pain. And say hi. And ask if pain will come along. When being invited to come along, pain tends to step back a little. I can also use the technical things that always pick me up. That also helps.

Q. What advice can you give somebody who wants to start running?

That is easy to tell you. Take it slow but be persistent. It may take up to a year before you are able to actually enjoy it, but it takes a certain (high) number of runs before that kicks in. If you stop after 2-3 months, you probably didn't reach that point. Rather than 4 times a week for 2 months, you should take 2 times a week for 4 months. Suddenly you feel addicted.
Keep it simple.

Q. Which Social media sites are you on and how can one follow you?

Facebook (in Danish) and Instagram (cwschnohr)

My best running shoes is … Saucony are my absolute favourite

I love running because … it is my natural antidepressant

Injury is … easy to avoid if you take one weekly alternative training to build your body with supplementary training

My body is … my best signal to how I am and what direction my mood is going

My running playlist has … never been an issue because I normally run and listen to my surroundings and my heart

I hate running when … ..?... as if!!

Pain is … relative and you should get to know yours as it has important information for you

The road … ahead is my goal

Sweat is … necessary

In future, I would like to run … three times a week until I grow old

Indie means … unleashed

I do not like runners who … jump up and down when they wait for green light; they should run a tad faster instead


For most people, mornings are usually reserved for coffee, preparing lunch-boxes or skimming through emails. When the evening comes, most gyms and fitness centers are closed and many folks are compelled to hit the road and run a couple of miles. While most people are forced to jog or cycle at night because of their busy morning schedules, it turns out that exercising at night may actually be good for you.

The Advantages of Night time Workouts 

A 2013 study from the University of South Carolina found out that people mostly benefit from evening workouts because of the body temperature. The temperature of your body, which tends to be higher later in the day, can noticeably increase your strength and reaction time. What is more, cortisol and thyrotropin - hormones that increase your energy - are at their highest levels at night.
Shawn Youngstedt, the head researcher, also noticed that late afternoon workouts might even help you sleep better at night. Volunteers who participated in the study were able to fall into a deep sleep only 30 minutes after a moderate workout. Although there are many benefits, running at night still has its risks. You have to be aware of your surroundings and make yourself visible to ensure a safe late night exercise.

Reflective Strips Equal More Visibility

A recent research paper, published by Joanne Wood from the Queensland University of Technology, concluded that people who ride bikes in the evenings frequently misjudge their visibility to other road users. People who wear black clothing are especially optimistic – they think that drivers will see them from twice the distance than they actually can. Moreover, irregular cyclists tend to rate themselves more visible at longer distances than regular cyclists.

The research also found out that highly visible reflective gear, such as the reflective strips for the knees and ankles, is far more effective than people thought. When moving in a characteristic pattern, reflective strips attached to the movable joints of the cyclist substantially improve his visibility. In addition, although standard orange coats and vests are great for getting people’s attention during the day – they are practically useless at night. 

Safely Listening to Music

Most people look for noise canceling earphones in order to block out the background noise and concentrate on their favorite songs while running. But that feature can have certain consequences. A case study, conducted by Dr. Richard Lichenstein from the University of Maryland, examined 116 accidents involving pedestrians using earphones. In nearly the third of the cases, the drivers did not have enough time to sound the siren and warn the person due to low visibility on the road. Even though there were many models of “exercising earphones” on the market for quite some time, only a couple of years ago companies such as JBL Audio started producing reflective earphones. The Sycnhros Reflect are designed specifically with night runners in mind, with a highly reflective cable that provides high visibility in low light. However, it is important to remember that earplugs will reduce your ability to hear incoming cars when played at high volumes.

Clothing & Accessories

According to a report by the Runner’s World magazine, most Americans (more than 25%) are night runners and the demand for the glow-in-the-dark, neon and reflective equipment has never been bigger. When it comes to choosing the gear, there are two main groups – clothing and accessories.  Of course, it all comes down to your needs. If you plan on running during the winter, you should purchase some thermal, reflective gloves. On the other hand, if you do not want to overheat by wearing a jacket during the summer, consider getting some reflective snap-bands to maximize your visibility.