Dr. Marius Bakken’s The 100 Day Marathon Plan eBook Review identifies the secret training method that not only improves your physical ability but also hones your mental skills.
Two times Olympic runner Dr. Bakken has coined a unique and effective marathon training program that beats all others by miles.
The biggest attraction of this training methodology is its simplicity. Compared to the traditional ways of training super-hard, this method involves less amounts of training. At the same time, it claims to deliver far better results as compared to traditional training methods.
Dr. Bakken also promises all participants to complete this training without facing injuries in the act. Cases of burnout caused by over-training are also removed permanently.
The 100 Day Marathon Plan eBook Review
What is the Name of the Product? The 100 Day Marathon Plan
What is the Product all About? Helps You Train for a Marathon Race
How is the Product being Marketed? In the form of an eBook
Who is the Author of this Product? Dr. Marius Bakken
Unique Selling Point of this eBook: Makes You Fit for a Marathon in 100 Days
What is the Price of this Online Marathon Training Program: $47
Is there any Bonus Offer? Yes 2 in Total
What is the User Feedback? Super Fantastic
What is the LeanAndFit Reviewer Feedback? Positive
A Brief on Dr. Marius Bakken
Dr. Bakken is an Olympic marathon runner. He has participated in Olympics twice. He has also participated in several international level competitions. After winning several races, he decided to take a break and enrolled in a local college to obtain the degree of a physician.
Dr. Bakken obtained a degree as a physician and dedicated his research on honing his running skills. As he was an ordinary man with a passion for running, he had to work really hard to compete against other runners.
Owing to the hardships he faced, Dr. Bakken decided to dedicate his life developing a foolproof and simple marathon training program. He wanted his training method to be very easy to follow and simple to execute. After years of research, he developed the perfect marathon training program.
Problems Linked to Running 26 Miles:
Running 26.2 miles is not at all an easy task. Completing the race involves honing your physical as well as mental skills. Despite perfect running conditions, good runners can face the risk of burning out or getting fatigued/dehydrated. This is why training for the main race is of vital importance.
Most runners are unable to determine the correct diet or the training regime to follow. They even do not know the art of protecting their bodies against injuries. At times, despite following the training methodology, the results derived are inappropriate. So, reaching a plateau is very easy.
Moreover, most runners are unable to achieve their peak performance after the twenty mile mark. Apparently, they gas around this interval and are unable to run the last five miles at high speed. This in turn compels them to lose out on their final position.
The 100 Day Marathon Course
The main reason why Dr. Bakken has transformed his program into a 100 day ordeal is because it takes anywhere from 60 to 150 days to perfect your running ability. The sweet spot between these two figures comes out to be 100 days. Hence, the program got named in such a (slightly weird) manner.
Here are a few distinct aspects of this training routine:
>>> Dr. Bakken has coined eight different marathon training methodologies. Each program is different from the other and can be customized as per the finishing time of the student. So, you basically pick the program that suits your requirement the most.
>>> You get to read a digital book that takes you through the entire process of preparing your mind and body for a marathon. There are a total of 120 pages in total.
>>> Each drill is based on your timing as well as your current heart rate. Hence, you are preparing within your comfort zone and not risking your health in any manner.
>>> There are a total of 10 videos that teach you the correct running form, the apt training gear and the perfect exercise drills. Many more aspects linked to running are also included in this program.
>>> You also get to enjoy fifteen exclusive videos that train you on how to run a marathon perfectly. Each and every aspect linked to the course is explained to you via the mechanism of these video.
>>> There are four calculators included in the program. They calculate your daily nutritional intake, the perfect running pace, the training schedule and facts on your body mass index. These aspects are customized as per your predetermined goal.
Two Bonus Offers:
You get to enjoy two bonus offers as well.
>>> The first bonus is in the form of 6 weeks of training absolutely free of any cost.
>>> The second bonus is in the form of lifetime updates that is free of any charge.
So, any change made to the existing program shall be notified to you without you having to pay anything extra for it.
Highlights of Dr. Marius Bakken’s Program:
>>> It teaches you the art of identifying your marathon heart rate. You also learn how to shed excessive body fat and retain a lean and fit body using three exclusive techniques.
>>> The best way to identify your training schedule is explained here. Traditional training methods vs. the current one are also explained. You get to know why Dr. Marius Bakken’s The 100 Day Marathon Plan Program is better.
>>> Lactic acid testing is taught here in order to help you achieve your optimal training zone. A list of mistakes most runner make while practicing is also listed.
>>> The main causes for injuries during training is explained, you also learn the top 3 ways to treat all kinds of marathon related injuries.
>>> An exclusive secret that teaches you how Kenyans develop explosive stamina for running is told to you. In fact, you learn the correct food items to eat and the ones to avoid before participating in a marathon.
>>> Facts on footwear and why most injuries are caused by wearing the wrong kind of shoes are explained here.
>>> The art of remaining warm in cold regions and the trick to stop sweat from rolling into your eyes is also taught here.
>>> Seven unique ways using which, you can customize Dr. Marius Bakken’s The 100 Day Marathon Plan to suit your training style is explained.
>>> You also learn two ways of recovering after a long race. In fact, you also learn a unique trick using which, you can run faster that your best performance ever.
The Price and Dr. Bakken’s Promise:
Dr. Bakken is of the firm opinion that his secrets are worth thousands of dollars. If you indulge in a ‘face-to-face’ coaching session with Dr.Bakken, it would take you several weeks to master the art of running like a champion. It would also set you back by a ‘thousand dollars’.
Nonetheless, the 100 Day Marathon Plan developed by Dr. Dr. Marius Bakken would cost you just $47. This price is inclusive of the two bonus offers.
Moreover, Dr. Bakken has also extended a 100% full refund guarantee on his product. Under this, you have 2 months to determine the true worth of the product. If you dislike it, simply seek a refund after returning it back to its rightful owner.
How to Develop a Marathon Mindset?
Without a shadow of a doubt, running 26.2 miles is not at all an easy task. While it does require peak physical conditioning, running a marathon also takes a toll on your mental health.
Here is how you can condition your mind to complete a marathon with a smiling face and not a frown:
Makeup Your Mind:
First and foremost, you need to make an effort to convince your mind of what you are about to do. It is only when your mind is prepared to let you run freely, can you achieve what you expect from your lengthy marathon race.
Allow your mind to understand the complexities and pleasures that you can devise from running a marathon. Allow this news to sink in and be accepted by your subconscious mind. Once it is embedded into your brain, get to the next step.
The 6 Month Action Plan:
Each and every task that you hope to accomplish is always backed by an action plan. So, you need to prepare a daily schedule spanning a period of six months.
The six month plan is necessary especially if you are a new marathon runner. In case you have to run a marathon before then, the preparation time may be less – perhaps two to three months.
Track Your Weekly Progress:
After having chalked out an action plan, you need to track your progress on a weekly basis. Write everything down in a diary. In case you have achieved a goal, put it on paper. Do so in case when you miss a goal.
Take Small Steps to Success:
Instead of taking leaps and bounds, you need to take baby steps. When you achieve one step that you have chalked out, take the next stride.
It is only when you begin to break down your marathon goals into small steps would you be able to achieve your final running goal. Once you start to accomplish small tasks, your confidence level would automatically get a boost.
Lay emphasis on Your Body:
Stretching for 10 minutes each day before indulging in your daily workout sessions is vital to ensure that you succeed in your marathon related goals.
At the same time, indulge in strength building and recovery based exercises to keep your physical performance in its peak condition. When your body is fit, your mind shall automatically begin to feel the effect and you would be happy from within.
Stay with Positive People:
It is in your best interest to stay surrounded with positive individuals. If you are always sitting amidst a group of critics, your mind shall automatically become saturated with negative thoughts.
When your mind is negative, you simply cannot compel it to perform well during a marathon race. In fact, you would be prompted from within to give up midway through the race when the going starts to get tough.
Hence, always be near those people who are supportive of your marathon cause and offer beneficial advice when needed.
Never Ignore Your Diet:
Food plays an important role in how you think. In case you have never noted this before then, it is time you do so.
If you eat junk food that is laced with processed items and unhealthy fats (such as burgers, French fries, coke, pizza etc.) then, you shall feel heavy on the stomach and dizzy. This in turn makes you depressed from within.
On the contrary, if you eat whole grain based food items, cereals, lean meat, eggs, lentil and fresh green leafy vegetables (inclusive of fresh fruit juices), you would automatically feel light in the stomach. This in turn shall elevate your mood.
Always Reward Yourself:
Making yourself feel good is the best thing to do if you really wish to develop a positive mindset. For example, if you had a weekly goal to reduce your 5 mile timing by 5 minutes and you managed to achieve this by the end of the week then, you deserve a treat.
The special treat could be anything you like – for example, buying a new dress, dining out at your favorite restaurant, grabbing a beer or simply taking a day off from your grueling practice session.
Never Push Yourself Too Far:
While it is a good idea to test your physical and mental potential, never go too far in this quest. If you are too harsh on yourself, chances are that you shall suffer a mental burn out.
Instead, try and take a day off (or more) till you recover completely. Indulge in relaxing activities such as taking a casual stroll or shopping at your favorite mall.
When your mind is at rest and free from compulsive thoughts, you automatically tend to excel in your marathon training sessions.
How to Improve Your Marathon Running Speed?
If you thought that your running speed shall improve merely by running more miles each day, you are grossly incorrect in your deduction. This process shall make you extremely thin, wear down your existing muscles, eat into your energy reserves and fatigue you mentally.
In order to improve your marathon speed, you need to chalk out a master plan and then work on it diligently. Well, here are a few tips that you can consider while trying to improve your marathon running speed:
>>> Switch Speeds: In order to improve your speed, try and run fast and then slow down till you completely recover your breath. While it is similar to interval training, there is a difference.
For example, run fast for 100 meters and then slow down to a jog for the next 400 meters. Thereafter, sprint for 50 meters and then recover by slowing down for the next 200 meters.
>>> High Speed Training: High speed training is yet another way to improve your marathon speed. All that you need to do is to try and improve your running speed over short distances.
So, start first by running 200 meters, then 400 meters, then 800 meters and finally 1500 meters at your top speed. Basically, you should be exhausted at the finish line. This again shall help build your speed.
>>> Run Micro Marathon Race: As compared to the normal marathon, try and incorporate your projected speed in smaller races. Basically, run 5 miles at the speed you wish to run a complete marathon one day. This again helps in improving your overall speed.
>>> Running against Gravity: Another way to improve your speed is to choose an incline piece of land and then run up till the top with all your might. Then, come down the same path in a slower fashion (this would be downhill running).
How to Avoid Injury while Training for a Marathon?
Marathon running is not at all an easy task and it involves methodical training. Chances of getting injured during running are common if you ignore basic precautions that are required to keep you fit and healthy.
Here are the top 3 things to do to keep yourself fit:
@ Stretch Your Body:
Try and ensure that you stretch your body completely in order to keep your muscles and joints functional and in their full range of motion.
Perform the old school stretching exercises that shall keep your muscles, joints and tendons working and functional. Make sure that you avoid overindulging in stretching. Keep it minimal and simple yet perform stretching each and every day (10 minutes should be enough).
@ Opt for a Full Body Massage:
Your muscles tend to develop knots when you run for a while. They tend to hamper your sporting performance and cause aches and pains. Blood circulation too is hampered.
So, you need to try and opt for a full body massage session in order to get rid of the knots. Massages tend to relax your muscles and allow them to recover from a strenuous workout session.
@ Use a Foam Roller:
When you run long distances, your muscles tend to become stiff and hard. This in turn tends to cause aches and pains. At times, you find it hard to bend or move like you naturally did.
This is when you should use foam rollers that tend to loosen up stiff and tense muscles. Once your muscles loosen up, your aches and pains disappear.
Top 7 Injuries Caused by Marathon Running
Let me walk you through this list in brief:
Knee Issues:
Pain right above the knee cap is a common occurrence. This happens owing to regular running without using proper shoes or because of your natural body structure.
The muscle joining your knee to the bone is weak thereby causing pain. Hence, you need to strengthen your quads and hamstrings in order to reduce knee pain. Indulge in light weight training such as body weight squats to erase painful knee.
Painful Boils in Your Foot:
In case boils are emerging in your toes or the skin of your feet, you need to reconsider your current footwear and make changes to it.
Prick your blister using a sterilized needle. Thereafter, apply an antiseptic cream on it. Wear cotton sock that are sweat absorbent in nature. Also wear shoes that are meant for running purposes only. Always wear the shoe to check the fit before opting for it.
Inflamed Tendon:
The feet and hip of runners are susceptible to tendon related damage. It could even affect your knee joint. All you need to do is stop running and rest till the inflamed area gets well.
Plantar Fasciitis:
This is yet another major issue that most active runners tend to face. The underside of your feet pain awfully the moment your place your foot onto the ground. To avoid this pain, simply rest and perform feet related stretches.
Over fatigued Muscle:
When you train too hard, your muscle tends to get over fatigued. This is when it begins to pass the stress that your legs take during running, to your bone.
This phenomenon causes your bone to develop slight cracks. To treat such a condition, you need to take weeks of rest to allow your fatigued muscle to recover.
IT Band Injury:
In case a ligament that connects your thigh to the shin bone is damaged then, it shall lead to excruciating pain in your knee joint.
You would need to take adequate rest in order to heal this injury. Alternatively, perform stretching and basic strengthening exercises that provide added power to your quads and hamstring muscles.
Issues with the Nails on Your Feet:
In case the nails of your toes become exceedingly brittle or they darken in color, you might need to wear better fitting shoes.
Avoid wearing socks that are too tight and made of synthetic material. Always try and wear cotton sock that have high sweat absorbing power.
Ankle Pain:
Once again, this is caused by regular running without taking adequate rest. The ankle joint is vulnerable to wear & tear and it needs a lot of rest. So, give it rest and allow the tendons and connective tissues to repair themselves.
What are the Top Exercises for Improving Your Marathon Speed?
In order to improve your endurance and speed for marathon, you need to strengthen your muscles. Nonetheless, you do not need to work out more than three times a week.
As far as the equipment is concerned, all you need is a medicine ball and a pair of dumbbells. For some exercises, you might need a dumbbell while for others; all you need to rely on is your own body weight.
@ Hip Raise without Weights:
Lie down on your back with your knees bent. Raise one leg high in the air while keeping the other in the same position.
Hold for a second squeezing your glutes and hip muscles at the top before bringing it down to ground level. Repeat with the other leg & perform 8 repetitions on each leg.
@ Deadlifts using a Medicine Ball:
Hold the medicine ball and keep your back straight. Lower your body without moving your lower body till the ball touches the ground.
Thereafter, lift the ball back to its starting position. Repeat this exercise 8 to 10 times. This exercise shall strengthen your glutes and lower back muscles. Moreover, it shall also help you run faster in proper stance.
@ Dumbbell Lunges and Squats:
Hold a pair of dumbbells in each hand and then step forward with one leg. After the first stride, stoop down till the stable leg’s knee touches the floor.
Rise up and step back to the starting position. Knee lunge shall help improve leg muscle strength and stability. For squats, simply hold both dumbbells over your shoulder and stoop down keeping your back straight and stable.
Stop when your butt is a few inches from the ground. Stop for a second and then rise to reach to starting position. This again strengthens your thigh muscles and the muscles located in the lower back area.
@ Box Jumps:
Keep a box a few inches above you and then jump in the air to allow your feet to touch the box’s surface. Jump down to the starting position and then repeat this 8 to 10 times.
In order to increase the intensity, hold a dumbbell with both hands and tuck it close to your chest. Jump to the box and return back to your starting position.
@ Medicine Ball Tucks:
Place the tip of your feet onto the medicine ball and place the palms of your hands onto the ground ensuring that your back is straight.
Pull the ball using your feet as close as possible to your chest before rolling it back to its original position. Repeat this exercise 8 to 10 times. This in turn shall strengthen your thigh muscles and work on your core.
This exercise opens those muscle groups that normal exercises cannot. It also helps in improving your speed.
What is the Best Diet for Marathon Runners?
There is no fixed food type or nutritional intake category that marathon runners need to adhere to. You do not need to watch over your calories or choose certain foods and avoid others. Basically, you do not need to avoid any food as such and are free to eat what you like.
At the same time, you need to keep a close watch over your junk food intake. Basically, cut down on your pizzas, burgers, cookies, aerated drinks and refined sugar intake.
You should try and eat healthy fats, meats of all categories, carbohydrates derived from whole grains/cereals, drink fresh fruit/vegetable juices and increase warm water intake.
>>> Sweat Rate and Water Intake: It is important to check the amount you sweat. In case you sweat a lot during the race then, always carry a water bottle with you while running. Sip water every few minutes to keep yourself hydrated.
>>> The Pre-Run Meal: It is always best to consume a meal that is considered easy to digest and light on the stomach. You can eat whole wheat bread with peanut butter, yogurt, whole wheat cookies or a boiled potato. Consume this meal at least 3 hours before your marathon race.
>>> The Meal to Eat During the Marathon: While there is nothing solid that needs to be consumed while running the race, semi-liquid food items can be consumed.
There are certain chewable gums that claim to enhance your sporting performance. Certain pills laced with essential salts are also advisable to be consumed while running to prevent dehydration. Drinking water is also a good idea.
>>> Post Marathon Meal: This is a heavy meal that is loaded with carbohydrates, fats and proteins. Try and eat whole grain based cereals, warm milk and chocolate. This combination should be consumed within an hour of completing the race.
My Verdict:
If you wish to run faster and train without injuries then, the 100 day marathon plan should be best suited for you. Developed by a two time Olympian Dr. Bakken, this method enables you to learn the inside secrets most top rated runners hide from you.
When I first read through this guide, I realized that despite my knowledge on athletics, I did miss out on quite a few basics. This online course fills out all the details that are considered necessary for enabling you to become a better marathon runner.
While you never get to personally meet Dr. Bakken, the lack of personal touch is covered by the $47 highly affordable price tag that this guide carries. This initial sum is safe for 60 days as it is covered by the satisfaction guarantee extended by the author.
In my opinion, this online guide has a lot to offer to aspiring runners.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8924290/