Is Your Body Ready for Marathon Training?
This comprehensive marathon readiness assessment helps you determine if your body and lifestyle are prepared for the demands of marathon training. Evaluate your current running base, weekly mileage, race experience, injury history, strength training habits, sleep, nutrition, and time availability. Receive a personalized readiness score, recommended timeline to your first marathon, and priority actions to address any gaps. Perfect for runners considering their first marathon or returning after a break.
Try the Quiz
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export function marathonReadinessQuiz(form: FormTs) {
form.setTitle(() => '🏃 Is Your Body Ready for Marathon Training?');
// ============ SCORING SYSTEM ============
const scores = form.state<Record<string, number>>({});
const updateScore = (category: string, points: number) => {
scores.update(current => ({ ...current, [category]: points }));
};
const getTotalScore = () => {
const s = scores();
return Object.values(s).reduce((sum, val) => sum + (val || 0), 0);
};
const getMaxScore = () => 100;
const getScorePercentage = () => Math.round((getTotalScore() / getMaxScore()) * 100);
const getReadinessLevel = (): 'notReady' | 'needsWork' | 'almostReady' | 'ready' => {
const pct = getScorePercentage();
if (pct >= 80) return 'ready';
if (pct >= 60) return 'almostReady';
if (pct >= 40) return 'needsWork';
return 'notReady';
};
const getReadinessLabel = () => {
const level = getReadinessLevel();
const labels = {
notReady: '🚫 Not Ready Yet',
needsWork: '⚠️ Needs Foundation Work',
almostReady: '🏃 Almost Ready',
ready: '✅ Ready to Train!'
};
return labels[level];
};
const getReadinessColor = () => {
const level = getReadinessLevel();
const colors = {
notReady: '#dc2626',
needsWork: '#ea580c',
almostReady: '#ca8a04',
ready: '#16a34a'
};
return colors[level];
};
const getRecommendedTimeline = () => {
const level = getReadinessLevel();
const timelines = {
notReady: '9-12 months to your first marathon',
needsWork: '6-9 months with proper build-up',
almostReady: '4-6 months of focused training',
ready: '16-20 weeks on a structured plan'
};
return timelines[level];
};
// ============ COMPLETION SCREEN ============
form.configureCompletionScreen({
type: 'text',
title: () => getReadinessLabel(),
message: () => {
const level = getReadinessLevel();
const pct = getScorePercentage();
const messages = {
notReady: `Your readiness score is ${pct}%. Before starting marathon training, you need to build a stronger foundation. Focus on consistent running, injury prevention, and overall fitness. Your personalized report includes a build-up plan.`,
needsWork: `Your readiness score is ${pct}%. You have some running experience but gaps to address. Recommended timeline: ${getRecommendedTimeline()}. Your report includes specific areas to improve.`,
almostReady: `Your readiness score is ${pct}%. You're close! A few more weeks of base building and you'll be marathon-ready. Timeline: ${getRecommendedTimeline()}.`,
ready: `Excellent! Your readiness score is ${pct}%. You have the foundation for marathon training. Timeline: ${getRecommendedTimeline()}. Download your personalized training approach.`
};
return messages[level];
}
});
// ============ PAGES SETUP ============
const pages = form.addPages('quiz-pages', {
heightMode: 'current-page'
});
// ============ PAGE 1: Running Background ============
const page1 = pages.addPage('running-background', { mobileBreakpoint: 500 });
page1.addRow(row => {
row.addTextPanel('header1', {
label: 'Step 1 of 6: Running Background',
computedValue: () => 'Let\'s assess your current running experience',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page1.addSpacer({ height: '24px' });
page1.addRow(row => {
row.addRadioButton('runningExperience', {
label: 'How long have you been running regularly?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'beginner', name: '🆕 Less than 6 months' },
{ id: 'novice', name: '📅 6 months to 1 year' },
{ id: 'intermediate', name: '🏃 1-2 years' },
{ id: 'experienced', name: '🏅 2+ years' }
],
onValueChange: (val) => {
const points = { beginner: 5, novice: 10, intermediate: 18, experienced: 25 };
updateScore('experience', points[val as keyof typeof points] || 0);
}
});
});
page1.addRow(row => {
row.addRadioButton('weeklyMileage', {
label: 'What\'s your current weekly running mileage/km?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'low', name: '📏 Less than 15 miles (25 km)' },
{ id: 'moderate', name: '📏 15-25 miles (25-40 km)' },
{ id: 'good', name: '📏 25-35 miles (40-55 km)' },
{ id: 'high', name: '📏 35+ miles (55+ km)' }
],
onValueChange: (val) => {
const points = { low: 5, moderate: 10, good: 18, high: 25 };
updateScore('mileage', points[val as keyof typeof points] || 0);
}
});
});
page1.addRow(row => {
row.addRadioButton('longestRun', {
label: 'What\'s the longest run you\'ve completed in the past 3 months?',
isRequired: true,
orientation: 'vertical',
tooltip: 'Long runs are crucial for marathon preparation',
options: [
{ id: 'short', name: '🏃 Less than 6 miles (10 km)' },
{ id: 'moderate', name: '🏃 6-10 miles (10-16 km)' },
{ id: 'halfMarathon', name: '🏃 10-13 miles (16-21 km - half marathon distance)' },
{ id: 'long', name: '🏃 13+ miles (21+ km)' }
],
onValueChange: (val) => {
const points = { short: 2, moderate: 8, halfMarathon: 15, long: 20 };
updateScore('longRun', points[val as keyof typeof points] || 0);
}
});
});
// ============ PAGE 2: Race Experience ============
const page2 = pages.addPage('race-experience', { mobileBreakpoint: 500 });
page2.addRow(row => {
row.addTextPanel('header2', {
label: 'Step 2 of 6: Race Experience',
computedValue: () => 'Have you competed in running events before?',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page2.addSpacer({ height: '24px' });
page2.addRow(row => {
row.addSuggestionChips('raceHistory', {
label: 'Which distances have you raced? (Select all that apply)',
min: 0,
suggestions: [
{ id: '5k', name: '5K' },
{ id: '10k', name: '10K' },
{ id: 'half', name: 'Half Marathon' },
{ id: 'marathon', name: 'Marathon' },
{ id: 'ultra', name: 'Ultra Marathon' },
{ id: 'none', name: 'No races yet' }
],
onValueChange: (vals) => {
if (!vals || vals.length === 0 || vals.includes('none')) {
updateScore('raceExp', 0);
return;
}
let points = 0;
if (vals.includes('5k')) points += 2;
if (vals.includes('10k')) points += 3;
if (vals.includes('half')) points += 5;
if (vals.includes('marathon')) points += 8;
if (vals.includes('ultra')) points += 10;
updateScore('raceExp', Math.min(points, 10));
}
});
});
page2.addRow(row => {
row.addRadioButton('recentRace', {
label: 'When was your most recent race?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'never', name: '❌ Never raced' },
{ id: 'over2years', name: '📅 Over 2 years ago' },
{ id: 'within2years', name: '📅 Within the past 2 years' },
{ id: 'within6months', name: '📅 Within the past 6 months' }
]
});
});
page2.addRow(row => {
row.addTextPanel('raceScore', {
computedValue: () => {
const s = scores();
const score = s['experience'] || 0;
return `🏃 Running Base Score: ${score + (s['mileage'] || 0) + (s['longRun'] || 0)}/70`;
},
customStyles: {
fontSize: '1rem',
fontWeight: '600',
color: '#1e40af',
textAlign: 'center',
padding: '12px',
background: '#dbeafe',
borderRadius: '8px',
marginTop: '1rem'
}
});
});
// ============ PAGE 3: Physical Health ============
const page3 = pages.addPage('physical-health', { mobileBreakpoint: 500 });
page3.addRow(row => {
row.addTextPanel('header3', {
label: 'Step 3 of 6: Physical Health',
computedValue: () => 'Marathon training puts significant stress on your body',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page3.addSpacer({ height: '24px' });
page3.addRow(row => {
row.addRadioButton('injuryHistory', {
label: 'Have you had any running injuries in the past 12 months?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'none', name: '✅ No injuries' },
{ id: 'minor', name: '🤕 Minor injury (1-2 weeks off)' },
{ id: 'moderate', name: '🤕 Moderate injury (2-6 weeks off)' },
{ id: 'major', name: '🤕 Major injury (6+ weeks off)' },
{ id: 'current', name: '⚠️ Currently injured' }
],
onValueChange: (val) => {
const points = { none: 10, minor: 7, moderate: 4, major: 2, current: 0 };
updateScore('injury', points[val as keyof typeof points] || 0);
}
});
});
page3.addRow(row => {
row.addRadioButton('crossTraining', {
label: 'Do you do strength training or cross-training?',
isRequired: true,
orientation: 'vertical',
tooltip: 'Strength work helps prevent injuries and improves running economy',
options: [
{ id: 'none', name: '❌ No, running only' },
{ id: 'occasional', name: '🏋️ Occasionally (1x/month)' },
{ id: 'regular', name: '🏋️ Regularly (1-2x/week)' },
{ id: 'consistent', name: '🏋️ Consistently (2-3x/week)' }
],
onValueChange: (val) => {
const points = { none: 0, occasional: 3, regular: 7, consistent: 10 };
updateScore('strength', points[val as keyof typeof points] || 0);
}
});
});
page3.addRow(row => {
row.addRadioButton('bmi', {
label: 'How would you describe your current body weight?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'ideal', name: '✅ Ideal racing weight' },
{ id: 'close', name: '👍 Close to ideal (within 10 lbs/5 kg)' },
{ id: 'needsWork', name: '⚡ Could lose some weight for performance' },
{ id: 'significant', name: '⚠️ Significantly overweight for running' }
],
onValueChange: (val) => {
const points = { ideal: 5, close: 4, needsWork: 2, significant: 0 };
updateScore('weight', points[val as keyof typeof points] || 0);
}
});
});
// ============ PAGE 4: Lifestyle Factors ============
const page4 = pages.addPage('lifestyle', { mobileBreakpoint: 500 });
page4.addRow(row => {
row.addTextPanel('header4', {
label: 'Step 4 of 6: Lifestyle & Recovery',
computedValue: () => 'Marathon training requires lifestyle commitment',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page4.addSpacer({ height: '24px' });
page4.addRow(row => {
row.addSlider('sleepHours', {
label: 'How many hours of sleep do you typically get?',
isRequired: true,
min: 4,
max: 10,
step: 0.5,
defaultValue: 7,
showValue: true,
unit: 'hours',
onValueChange: (val) => {
if (!val) return;
let points = 0;
if (val >= 8) points = 5;
else if (val >= 7) points = 4;
else if (val >= 6) points = 2;
else points = 0;
updateScore('sleep', points);
}
});
});
page4.addRow(row => {
row.addSlider('weeklyHours', {
label: 'How many hours per week can you dedicate to training?',
isRequired: true,
min: 2,
max: 15,
step: 1,
defaultValue: 6,
showValue: true,
unit: 'hours',
tooltip: 'Include running, strength work, stretching, and recovery',
onValueChange: (val) => {
if (!val) return;
let points = 0;
if (val >= 8) points = 5;
else if (val >= 6) points = 4;
else if (val >= 4) points = 2;
else points = 1;
updateScore('time', points);
}
});
});
page4.addRow(row => {
row.addRadioButton('nutrition', {
label: 'How would you rate your nutrition habits?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'poor', name: '🍔 Poor - eat whatever, whenever' },
{ id: 'average', name: '🍽️ Average - somewhat balanced' },
{ id: 'good', name: '🥗 Good - mostly healthy, some planning' },
{ id: 'excellent', name: '🏆 Excellent - strategic fueling for performance' }
],
onValueChange: (val) => {
const points = { poor: 0, average: 2, good: 4, excellent: 5 };
updateScore('nutrition', points[val as keyof typeof points] || 0);
}
});
});
// ============ PAGE 5: Mental Readiness ============
const page5 = pages.addPage('mental', { mobileBreakpoint: 500 });
page5.addRow(row => {
row.addTextPanel('header5', {
label: 'Step 5 of 6: Mental Readiness',
computedValue: () => 'The marathon is as much mental as physical',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page5.addSpacer({ height: '24px' });
page5.addRow(row => {
row.addRatingScale('motivation', {
label: 'How motivated are you to complete a marathon?',
isRequired: true,
preset: 'custom',
min: 1,
max: 5,
lowLabel: 'Curious',
highLabel: 'Absolutely committed',
variant: 'buttons',
alignment: 'center'
});
});
page5.addRow(row => {
row.addRadioButton('goal', {
label: 'What\'s your marathon goal?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'finish', name: '🏁 Just finish - time doesn\'t matter' },
{ id: 'comfortable', name: '😊 Finish comfortably - enjoy the experience' },
{ id: 'pr', name: '⏱️ Personal Record - have a time goal' },
{ id: 'qualify', name: '🏆 Qualify for a major (Boston, etc.)' }
]
});
});
page5.addRow(row => {
row.addRadioButton('supportSystem', {
label: 'Do you have support for your marathon journey?',
isRequired: true,
orientation: 'vertical',
options: [
{ id: 'none', name: '🚶 Solo - training completely alone' },
{ id: 'virtual', name: '💻 Virtual - online community/apps' },
{ id: 'friends', name: '👥 Running friends/group' },
{ id: 'coach', name: '🎯 Coach or structured program' }
]
});
});
// ============ PAGE 6: Results ============
const page6 = pages.addPage('results', { mobileBreakpoint: 500 });
page6.addRow(row => {
row.addTextPanel('header6', {
label: 'Step 6 of 6: Your Marathon Readiness',
computedValue: () => 'Here\'s your personalized assessment',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page6.addSpacer({ height: '24px' });
page6.addRow(row => {
row.addTextPanel('readinessLevel', {
computedValue: () => getReadinessLabel(),
customStyles: () => ({
fontSize: '1.8rem',
fontWeight: '800',
textAlign: 'center',
color: getReadinessColor(),
padding: '20px',
background: '#f9fafb',
borderRadius: '12px',
border: `3px solid ${getReadinessColor()}`
})
});
});
page6.addRow(row => {
row.addTextPanel('scoreDisplay', {
computedValue: () => `Readiness Score: ${getScorePercentage()}%`,
customStyles: {
fontSize: '1.2rem',
fontWeight: '600',
color: '#374151',
textAlign: 'center',
marginTop: '10px'
}
});
});
page6.addRow(row => {
row.addTextPanel('timeline', {
computedValue: () => `Recommended timeline: ${getRecommendedTimeline()}`,
customStyles: {
fontSize: '1rem',
fontWeight: '600',
color: '#7c3aed',
textAlign: 'center',
padding: '12px',
background: '#f5f3ff',
borderRadius: '8px',
marginTop: '15px'
}
});
});
// Score breakdown
const breakdownSection = page6.addSubform('breakdown', {
title: '📊 Readiness Breakdown',
isCollapsible: true,
customStyles: {
marginTop: '1.5rem',
background: '#f9fafb',
borderRadius: '8px'
}
});
breakdownSection.addRow(row => {
row.addTextPanel('runningBase', {
label: '🏃 Running Base',
computedValue: () => {
const s = scores();
const score = (s['experience'] || 0) + (s['mileage'] || 0) + (s['longRun'] || 0);
return `${score}/70 points`;
},
customStyles: { padding: '8px 12px', background: '#dbeafe', borderRadius: '6px', marginBottom: '8px' }
}, '1fr');
row.addTextPanel('physical', {
label: '💪 Physical Health',
computedValue: () => {
const s = scores();
const score = (s['injury'] || 0) + (s['strength'] || 0) + (s['weight'] || 0);
return `${score}/25 points`;
},
customStyles: { padding: '8px 12px', background: '#dbeafe', borderRadius: '6px', marginBottom: '8px' }
}, '1fr');
});
breakdownSection.addRow(row => {
row.addTextPanel('lifestyle', {
label: '🌙 Lifestyle',
computedValue: () => {
const s = scores();
const score = (s['sleep'] || 0) + (s['time'] || 0) + (s['nutrition'] || 0);
return `${score}/15 points`;
},
customStyles: { padding: '8px 12px', background: '#dbeafe', borderRadius: '6px', marginBottom: '8px' }
}, '1fr');
row.addTextPanel('raceExpScore', {
label: '🏅 Race Experience',
computedValue: () => {
const s = scores();
return `${s['raceExp'] || 0}/10 points`;
},
customStyles: { padding: '8px 12px', background: '#dbeafe', borderRadius: '6px', marginBottom: '8px' }
}, '1fr');
});
// ============ PAGE 7: Lead Capture ============
const page7 = pages.addPage('lead-capture', { mobileBreakpoint: 500 });
page7.addRow(row => {
row.addTextPanel('header7', {
label: 'Step 7 of 7: Get Your Training Plan',
computedValue: () => 'Enter your details to receive personalized recommendations',
customStyles: {
fontSize: '0.9rem',
color: '#6b7280',
marginBottom: '1rem'
}
});
});
page7.addSpacer({ height: '24px' });
page7.addRow(row => {
row.addTextbox('name', {
label: 'Your Name',
isRequired: true,
placeholder: 'Alex Runner'
}, '1fr');
row.addEmail('email', {
label: 'Email Address',
isRequired: true,
placeholder: 'alex@runner.com'
}, '1fr');
});
page7.addRow(row => {
row.addDropdown('targetRace', {
label: 'Target Marathon (optional)',
options: [
{ id: 'unsure', name: 'Not sure yet' },
{ id: 'local', name: 'Local marathon' },
{ id: 'nyc', name: 'New York City Marathon' },
{ id: 'chicago', name: 'Chicago Marathon' },
{ id: 'boston', name: 'Boston Marathon' },
{ id: 'london', name: 'London Marathon' },
{ id: 'berlin', name: 'Berlin Marathon' },
{ id: 'other', name: 'Other major marathon' }
],
placeholder: 'Select a race'
}, '1fr');
row.addDropdown('targetDate', {
label: 'Target Date (optional)',
options: [
{ id: 'unsure', name: 'Not sure yet' },
{ id: '3months', name: 'In 3-4 months' },
{ id: '6months', name: 'In 5-6 months' },
{ id: '9months', name: 'In 7-9 months' },
{ id: '12months', name: 'In 10-12 months' },
{ id: 'over12', name: 'Over 12 months' }
],
placeholder: 'Select timeframe'
}, '1fr');
});
page7.addRow(row => {
row.addCheckboxList('consent', {
options: [
{
id: 'report',
name: '🏃 Send me my marathon readiness report',
isRequired: true
},
{
id: 'plan',
name: '📋 Send me a sample training plan'
},
{
id: 'tips',
name: '💡 Send me weekly training tips'
}
],
defaultValue: ['report'],
orientation: 'vertical'
});
});
// ============ PDF REPORT ============
form.configurePdf('marathon-readiness-report', pdf => {
pdf.configure({
filename: 'marathon-readiness-report.pdf',
pageSize: 'A4',
allowUserDownload: true,
downloadButtonLabel: '🏃 Download Readiness Report',
header: {
title: 'Marathon Readiness Assessment',
subtitle: 'Your Personalized Training Recommendations'
},
footer: {
text: 'Generated by FormTs Marathon Readiness Quiz',
showPageNumbers: true
}
});
pdf.addSection('Executive Summary', section => {
section.addRow(row => {
row.addField('Readiness Level', getReadinessLabel());
row.addField('Score', `${getScorePercentage()}%`);
});
section.addRow(row => {
row.addField('Recommended Timeline', getRecommendedTimeline());
});
});
pdf.addSection('Score Breakdown', section => {
const s = scores();
section.addTable(
['Category', 'Score', 'Max', 'Status'],
[
['Running Experience', `${s['experience'] || 0}`, '25', (s['experience'] || 0) >= 18 ? '✅ Good' : '⚠️ Build More'],
['Weekly Mileage', `${s['mileage'] || 0}`, '25', (s['mileage'] || 0) >= 18 ? '✅ Good' : '⚠️ Increase'],
['Long Run Capability', `${s['longRun'] || 0}`, '20', (s['longRun'] || 0) >= 15 ? '✅ Good' : '⚠️ Build Up'],
['Injury History', `${s['injury'] || 0}`, '10', (s['injury'] || 0) >= 7 ? '✅ Good' : '⚠️ Address'],
['Strength Training', `${s['strength'] || 0}`, '10', (s['strength'] || 0) >= 7 ? '✅ Good' : '⚠️ Add'],
['Lifestyle Factors', `${(s['sleep'] || 0) + (s['time'] || 0) + (s['nutrition'] || 0)}`, '15', 'Review']
]
);
});
pdf.addPageBreak();
pdf.addSection('Priority Actions', section => {
const level = getReadinessLevel();
const s = scores();
if (level === 'notReady') {
section.addText('Your Focus Areas:');
section.addText('1. Build consistent running habit (4-5 days/week)');
section.addText('2. Gradually increase weekly mileage by 10%/week');
section.addText('3. Complete a 5K and 10K race before marathon training');
section.addText('4. Add 2 strength sessions per week');
} else if (level === 'needsWork') {
section.addText('Your Focus Areas:');
if ((s['mileage'] || 0) < 15) section.addText('1. Increase weekly mileage to 25-30 miles');
if ((s['longRun'] || 0) < 15) section.addText('2. Build long run to half-marathon distance');
if ((s['strength'] || 0) < 7) section.addText('3. Add regular strength training');
section.addText('4. Consider a half-marathon race as intermediate goal');
} else if (level === 'almostReady') {
section.addText('Fine-Tuning Recommendations:');
section.addText('1. Maintain current mileage for 2-3 weeks');
section.addText('2. Practice race nutrition on long runs');
section.addText('3. Add one tempo or speed session per week');
} else {
section.addText('Training Recommendations:');
section.addText('1. Select a 16-20 week marathon plan');
section.addText('2. Build in recovery weeks every 3-4 weeks');
section.addText('3. Practice race-day nutrition strategy');
section.addText('4. Plan a tune-up race (half marathon) mid-training');
}
});
pdf.addSection('Sample Week Structure', section => {
const level = getReadinessLevel();
if (level === 'ready' || level === 'almostReady') {
section.addTable(
['Day', 'Workout'],
[
['Monday', 'Rest or cross-training'],
['Tuesday', 'Speed/tempo work (6-8 miles)'],
['Wednesday', 'Easy run (5-6 miles)'],
['Thursday', 'Medium-long run (8-10 miles)'],
['Friday', 'Rest or easy 3-4 miles'],
['Saturday', 'Long run (12-20 miles)'],
['Sunday', 'Recovery run (4-6 miles) or rest']
]
);
} else {
section.addText('Build your base first with this structure:');
section.addTable(
['Day', 'Workout'],
[
['Monday', 'Rest'],
['Tuesday', 'Easy run (3-4 miles)'],
['Wednesday', 'Cross-training or strength'],
['Thursday', 'Easy run (3-4 miles)'],
['Friday', 'Rest'],
['Saturday', 'Long run (gradually increase)'],
['Sunday', 'Easy recovery run or rest']
]
);
}
});
});
// ============ SUBMIT BUTTON ============
form.configureSubmitButton({
label: () => `🏃 Get My Training Plan (${getReadinessLabel()})`
});
form.configureSubmitBehavior({
sendToServer: true
});
}
Frequently Asked Questions
How long should I train for a marathon?
Most marathon training plans are 16-20 weeks. However, this assumes you already have a solid running base. If you're new to running, allow 6-12 months to build your base before starting a formal marathon plan.
What's the minimum weekly mileage to start marathon training?
Ideally, you should be running 25-30 miles (40-50 km) per week consistently for at least 6-8 weeks before starting a marathon plan. You should also be able to comfortably run 6-8 miles for your long run.
Do I need to run a half marathon before a full marathon?
While not required, completing a half marathon is highly recommended. It gives you race experience, helps you practice pacing, nutrition, and mental strategies in a lower-stakes environment.
How important is strength training for marathon runners?
Very important! Strength training helps prevent injuries, improves running economy, and maintains muscle mass during high-mileage training. Aim for 2 sessions per week focusing on core, hips, and legs.
Can I customize this quiz for my running club or coaching business?
Yes! Click 'Open in Editor' to customize the assessment criteria, add your branding, include links to your coaching services, and capture leads for your running programs.