How Is Kipchoge So Fit?
Eliud Kipchoge has a unique ability to run a fast marathon.
He won the Hamburg Marathon in 2013, finished second in Berlin in 2014, and won the Rotterdam, Chicago, and London marathons. In 2015, he ran within eight seconds of the world record in London. And many more.
In 2015, he broke the four-minute mile barrier in Rio.
Kipchoge has run marathons for a decade. He has won the last two Olympic marathons and has become the only human to break two hours for the distance. Kipchoge has run under two hours in each of his last three races. The Berlin Marathon, which is one of the most prestigious in the world, is a tough race for anyone, but Kipchoge has the edge.
Kipchoge was off target for a sub-two-hour marathon in 2017, but signed up for a test run in Vienna anyway. This time, however, he managed to complete it, breaking his own record by more than one minute and eight seconds.
So how does he keep up with that all?
He Runs A Lot
Eliud Kipchoge runs a lot. Most of his running involves low-heart-rate aerobic runs.
He runs about three minutes per kilometer at a moderate cadence. He runs up to half-marathon distance. He does three workouts a week, with varying intensity.
Let’s put some numbers in.
Kipchoge runs a total of 124 to 136 miles per week. He trains for marathons by running long runs and workouts.
This works out to 16-17 hours per week, which is comparable to Jornet's 20-hour training weeks. According to Sports Medicine-Open, world-class marathoners train for between 500 and 700 hours per year.
As part of Nike's Breaking2 experiment, Kipchoge trained for marathons a lot. The company designed specific training and race conditions to maximize his performance.
Kipchoge won the marathon in 2 hours and 25 seconds. The marathon was not an official race, so the time was not for world record purposes.
If You Want to Train Like Eliud…
If you want to train like Eliud Kipchoge, follow his workout regimen.
You'll get a total body workout in 45 minutes. Kipchoge believes in high repetitions and uses both kettlebells and dumbbells. He suggests you use a weight that you can hold for fifty or 60 seconds.
A marathon is a long race, and Kipchoge knows that he will have bad days. But he keeps going, even if he feels like quitting. He likens running marathons to a life's worth of work, and follows a tailored training regimen to achieve his goals with no resistance and high motivation levels.
Kipchoge also does interval training to get up to marathon pace. But all marathon runners do, right? Well, the difference is, while most marathoners train by running long, easy intervals, Kipchoge trains by doing 30 to 40 km tempo runs every five weeks.
These tempo runs are slower than marathon pace, but they're still an excellent high-end aerobic workout.
A marathon requires a lot of strength and flexibility, so it's vital to build your muscles and joints to handle the stress. Kipchoge's training is done in a simple facility, with his training sessions scheduled at the end of the day.
Kipchoge does not take days off during training. Yeah, he does take time to recover – However, he does run an easy 20km run for recovery.
The recovery run starts at a pace of six minutes per kilometer, which will be shocking to most people. For a normal person, this is the equivalent of walking for an hour.
Kipchoge eats a balanced diet, including healthy sources of carbohydrates and fat. He also drinks three liters of water a day. His diet also contains a healthy blend of minerals and fiber. He, indeed, has worked a lot with a nutritionist to improve his diet at some point.
He has been open about his diet in the past, and has written an autobiography, The Best Diet Ever, describing his life's journey as an athlete.
The book also features a chapter on his diet. While Kipchoge doesn't have a fancy diet, his meals are very low in fat and calories.
His food is simple, with home-made bread. He also regularly makes ugali, a corn-meal porridge served with vegetables. He doesn't take any supplements or other special foods.
Stats-wise, he also keeps a log of his workouts in a notebook.
What About Pains?
When you run, the last thing you want is to experience pain in your heel, so you should keep your stance and landing phase as straight as possible. This technique will help you maximize the energy returned from the ground and keep your velocity in the forward direction.
It also prevents excessive upper body motion, which wastes energy and reduces forward momentum. That is why Kipchoge keeps himself lightweight and strong at the same time to avoid too much stress on his joints and other tissues – a secret number one to marathon success.
Also, keeping your arms relaxed and in a relaxed position is also important. Overstriding (extending your leg too far ahead of the body) can lead to heel pain and increase your risk of injury.
There it is – a piece of cake!
He Has A Monklike Zen
World-renowned marathon runner Eliud Kipchoge has a monk-like zen. A monk-like zen is not about living a lazy lifestyle, but rather about living a balanced life. It is about making time for certain activities on a daily basis.
This allows one to focus on these activities more carefully. For example, they can exercise, clean their house, and meditate, instead of rushing from task to task.
Kipchoge’s ability to stay calm in the face of pain has earned him the title of "world's greatest runner." The Kenyan was born into a Kalenjin tribe, and was raised to endure pain early in life.
He endured painful initiation ceremonies, including crawling through stinging nettles and having his face covered with mud.
Today, As a self-made millionaire, Kipchoge approaches his sport with unwavering positivity. He lives a simple life in Eldoret with his wife and three children.
Is a Part of the Secret in His Running Shoes?
Eliud Kipchoge, the world's fastest man, is no exception to the shoe-choosing mindset of marathoners. But yes, if you’d like to compete with Eliud, you’d need real best shoes for sure.
This year, the Kenyan set a new world record by running the Berlin Marathon in 2:01:09. His time was the second fastest in the history of the event, and the race was not run in natural conditions. The Kenyan runner was sponsored by Nike and wore the Nike Alphafly Next% running shoe during the race.
The shoe is made from carbon fiber and employs Pebax foam to reduce energy loss. It also has a carbon-fiber plate to assist the foam to expand quickly and recover. This means that the athlete will have less energy to lose with every footfall, which is essential for optimal performance.
The new Nike Alphafly Next% shoe, which Kipchoge will be wearing in the London Marathon, has been the topic of much controversy. The shoe is similar to a platform shoe, and Kipchoge has defended the shoes by saying they do not breach the spirit of the sport. The petrochemical company Ineos, which sponsors Nike, is also backing the shoe.
The Alphafly - This new model of Nike's newest shoe, the Alphafly Next%2, features a carbon fiber midsole and Zoom X cushioning. The shoe also boasts two Nike Zoom Air Pods in the forefoot, which provide responsive cushioning and propulsion. The Alphafly is also made with unique design elements, including Kipchoge's initials, as well as his time from the Vienna marathon.
Takeaway
As the world's greatest runner, Kipchoge is one of a kind. His uncomplicated approach to running, his infectious smile, and his monk-like zen attitude have earned him massive popularity. He inspires young and old fans to dream big.
