Or, maybe you have a small injury that starts bugging you around 20 kilometres in, so you call it at 20, then log the remaining 10K later that day when you are feeling better.

Splitting up your long run within the same day is pretty much the same thing as logging continuous miles, right? Not so fast.

“The whole point of a long run is to get your body used to being on your feet for hours at a time, and that’s something that your body has to adapt to,” says Kara Dudley, an RRCA-certified run coach and founder of Rerouted Running. The good news is that slowing to a walk for a few seconds or minutes during a long run is totally okay. But this also means you’re doing yourself a disservice if you try to split your long run up throughout the day.

Meg Takacs, CPT, a UESCA-certified run coach and founder of the Movement and Miles app, agrees that conquering the long run in one continuous go is important. “It’s going to be different physiologically if you do the 30K straight than it would be if you did 15K in the morning and 15K in the afternoon,” she says. “With marathon training, what matters most is not so much pace or mileage, but more so time on your feet, and that allows you to practice nutrition and hydration,” she adds.

Long runs allow you to “approach race day with an idea of what your body’s going to be able to handle, or not…

These long-duration runs can also expose potential weaknesses, like an IT band issue that pops up two hours in, that wouldn’t be apparent in two shorter runs, Takacs says. Long runs allow you to “approach race day with a more knowledgeable idea of what your body’s going to be able to handle, or not,” she adds.

What’s more, your muscles might stiffen up between runs, putting you at greater risk of injury on the second run, Dudley says.

All of this said, sometimes you might need a less conventional approach to the long run. Here, Dudley and Takacs share some alternatives to consider before splitting it up.

4 Ways to Tackle Your Long Run When You Can’t Conquer All the Miles

1. If you’re a beginner or run/walker… go by time rather than mileage.
Dudley believes that, in general, three hours is sufficient time on your feet to prep for a marathon and can be a better goal than going for, say, 30 or 32K, which may take even longer to cover. One of Dudley’s clients who ran the New York City Marathon never went over 20K in her training, but logged several three-hour runs to get that time on her feet.

2. If you can’t squeeze in your long run one week… swap it.
“A lot of people see marathon plans that are slow builds over time [where] you’re doing 25, then 26, then 28, then 30 kilometres,” says Dudley. “But it doesn’t have to be like that.”

Instead of splitting your long run, you can work around frequent travel and/or time constraints to identify the ideal weekends for your most important miles. That may look more like doing 30K, then 16, then 20, then another 30, for example. “It doesn’t have to necessarily be that progression that we all think of when it comes to marathon training,” she underscores.

Takacs agrees that it’s safe to shift days around in your training plan, which could also happen within the week. There’s no rule that your long run has to happen over a weekend, after all! If you have more time during the week, swap that day’s workout for your long run; just make sure you sandwich it with an easy run or rest day, rather than a speed workout.

If there’s a week or two that it’s truly not possible to get in your long run in one go, Dudley believes you’d be better off just going as long as you can in one run, rather than trying to tack on additional potentially junky miles later in the day. Keep in mind that missing one long run isn’t going to derail your training cycle.

3. If you have aches and pains… finish on the bike.
As always, see your doctor or physical therapist if you’re dealing with pain or an injury for personalised advice. So long as you have the all-clear and you’re dealing with something that comes and goes and tends to flare up only after you reach a certain mileage, Dudley has a suggested workaround for you: Log as many miles as you can, then jump on the bike to finish out the rest of the time that would have been in that run.

For example, if you run 6-minute kilometres and were supposed to run a 30K, but start to feel achy at 20, you’d be on the bike for 50 minutes after your run. Rather than splitting your long run, this strategy still gets you the aerobic benefit of being out there for longer, Dudley says.

“These types of accommodations generally may be for injury-prone people who don’t respond well to high mileage or are coming back from a bone stress injury,” Dudley says.

4. If you have a chronic injury or truly no time… reassess your goal race.
Now, it’s important to differentiate between an injury that temporarily sidelines you and something chronic that means you should reconsider the marathon altogether. Seeing a physical therapist or doctor is always the best choice in these situations, but Takacs emphasises that “if you’re avoiding the long run because your body can’t handle it, then I wouldn’t recommend [you] do an actual marathon.”

Maybe you reassess, get some good PT, and sign up for a marathon the following season instead.

The same goes for people who just don’t have the time to commit to marathon training. If you find that week after week you need to split up your long runs, this may not be the right moment to be marathon training. Full stop.

A Few Exceptions to the Rule of Not Splitting Up Your Long Run
Now, there are always outliers, and Takacs says that if you’ve been splitting up your long runs during marathon training and you’re finishing your races injury-free and happy with your times, more power to you. “If that works for someone, do what works,” she says.

Dudley adds that she might prescribe 15K in the morning and 15 at night (for example) to her more advanced marathoners if there was a reason to do so. “One of those reasons might be if they’re preparing for an ultramarathon or a relay where they’re going to be running every few hours. Splitting up the long run would help to stimulate that back-to-back fatigue they’re likely to experience,” she says.

One more thing: If you want to split up other easy runs within your week (say, a midweek easy 10K two 5K runs), that would likely have less of a negative effect than splitting up your weekly long run, Takacs says. That’s because you’ll still accumulate weekly mileage and time on your feet, without taking away the advantages you gain from your weekend long run when you want to practice going extra long like you will on race day.

This article first appeared on Runner’s World USA.

The post Can You Split Up Your Long Run? appeared first on Runner's World.

“It can be very hard, especially for new runners, to really understand that anything positive is happening when a run feels really easy,” South Carolina-based exercise physiologist Heather Hart, CSCS, certified run coach and founder of Hart Strength and Endurance Coaching, explains to Runner’s World.

…regularly pushing the pace and taking your easy runs into difficult territory means you miss out on some pretty major benefits…

But regularly pushing the pace and taking your easy runs into difficult territory means you miss out on some pretty major benefits of slow running, especially if you’re doing that for the majority of your runs. To convince you to pump the brakes, we tapped two experts to reveal all you can gain from slowing down – both physically and mentally.

What “Slow Running” Really Means
Before we dig into its perks, let’s get clear on what constitutes “slow running.” Basically, it’s any run in which your heart rate is at or below about 70 percent of your maximum heart rate, Hart explains. This is typically considered zone 1 or zone 2 training.

You don’t have to track your heart rate to know if your run meets the criteria for “easy,” though. A simpler method is to tune into your own sense of what feels “easy” and what feels “hard” using the rate of perceived exertion scale (RPE). Imagine a scale of 0 to 10 where zero is no exertion at all, and 10 is all-out work – an easy run should fall under a 5, even closer to a 2 or 3.

Another way to monitor whether you’re striding easy enough: Try holding a conversation. If you’re able to chat without gasping, then you’re likely nailing slow running, Hart says.

“My rule of thumb is that if an athlete questions, ‘Am I running too fast?’ then they probably are,” Hart explains. In fact, slow running is probably slower than you think.

6 Benefits of Slowing Down on the Run
Here are all the amazing things – in no particular order – that can happen when you embrace a slow pace.

1. Reduce Your Chances of Hitting a Wall
While runners rely on fast-twitch muscle fibres for speedwork, there’s a subtype of fast-twitch fibres that are somewhat convertible – they can utilise fuel aerobically as well as anaerobically. That means you can strengthen them through high-intensity efforts or by doing long, slow aerobic runs, Janet Hamilton, CSCS, exercise physiologist and coach with Running Strong tells Runner’s World.

During a long, slow run, when the slow-twitch fibres start to tire, your body recruits some of the convertible fast-twitch fibres to help out. Do this enough, and you are training these fibres to pitch in more reliably. This can help you run longer without getting as fatigued. Mitochondria also play a role here. These little organelles in cells help metabolise lactate, a byproduct of glycolysis or the process of turning glucose into fuel for exercise. But aside from gobbling up lactate, mitochondria also metabolise fat.

When running, your body primarily relies on glycogen (the stored form of glucose or sugar) in your muscles for fuel. Because you only have a limited supply of glycogen, that plan works well until it doesn’t. Any runner who has bonked during a distance race knows how awful this crash can feel.

As a backup, though, your body has an almost unlimited supply of intramuscular triglycerides, also known as fat. Training your muscles to more efficiently burn fat for fuel, as you do with long, easy runs, will decrease the likelihood of hitting the wall, Hamilton explains.

2. Higher Lactate Threshold
It’s logical to think the only way to get better at running fast is to, well, run fast. And running intervals will indeed make you faster, as will threshold workouts, which allow you to run faster for longer without fatiguing. But dedicating time to slow running can actually provide a physiological benefit that improves your ability to pick up the pace.

Here’s why: Slow running increases the density of your mitochondria. Again, those are the powerhouses of your cells that help convert food into energy and break down and clear lactate.

There’s an association between the onset of fatigue while exercising and elevated levels of circulating lactate, Hamilton explains. “That’s known as the lactate threshold,” she says. “You get more lactate production than you have consumption.”

Boosting your mitochondrial density with slow running means you can increase your lactate threshold even during hard efforts, Hart explains, because of that lactate clearance. Instead of hitting your lactate threshold (and thus fatiguing out) at a 5:30-minute kilometre pace, you may be able to push a 5-minute kilometre pace. In other words, “you can run faster,” without running out of gas as quickly, Hamilton explains.

3. Happier Running
Though some folks genuinely love running all out, for a lot of athletes, “speedwork is hard,” says Hamilton. Not only can fast running be uncomfortable and demand a lot of focus, it can physically stress your body, she explains. And surprise, surprise: Physical stress can affect your mental health, too, says Hart.

Easy running, by contrast, “is a nice way to let running be a stress reliever instead of a stress producer,” Hamilton says. Indeed, Hart finds that low-intensity workouts provide a chill space where you can simply enjoy running for what it is without worrying about hitting certain paces. “You can stop and smell the roses,” she says.

And if you’re a beginner still trying to build a consistent run routine, finding this type of joy in the activity can make you more likely to stick with it. Case in point: A study published in 2022 in Frontiers of Psychology found that enjoyment positively predicted exercise becoming a habit, the intention to keep exercising continuously, and exercise frequency.

4. Improved Recovery
Running hard all the time can result in cumulative fatigue, which ultimately affects performance in all your workouts, Hart explains. So regularly slotting slow runs into your schedule can help facilitate recovery and conserve energy so that when it is time for a speed workout, you’re able to run at a high level and hit your target paces.

As Hart puts it: “It’s super important to keep those easy days easy so that the hard days can be hard.”

Along those lines, a lot of people don’t realise the adaptations we make from intense training occur during the recovery period following a workout – and not during workouts themselves, Hart explains. By taking it easy after hard and fast runs, you will reap the full gains of those workouts.

5. Decreased Risk of Injury
Fast running places more strain on your feet and lower legs than easy running. And embracing slow running allows you to increase the percentage of your total weekly mileage while minimising the amount of stress you’re placing on your body. This reduces your overall injury risk, Hart explains.

Ultimately, this can translate to better performance. As Hamilton puts it: “The only way to get faster in your races is to train well, and the only way to train well is to stay healthy.”

6. Stronger Mind-Body Connection
Routinely alternating between hard and easy runs will encourage you to tune into your body and its relationship with different exertion levels. And this mindfulness can benefit you in a race scenario, Hart says.

It will give you an understanding of how hard you’re working at a given pace and whether or not you should pick up, slow down, or maintain the pace, she explains. Instead of blindly following a pacing plan that may or may not be right for you on a given day, you’ll be able to adapt in real time to how your body is actually feeling, thus becoming a more strategic competitor.

This article first appeared on Runner’s World USA.

The post The Power of Running Easy appeared first on Runner's World.

Running 42.2 kilometres with no training can lead to all sorts of injury problems…

For one thing, it’s a bad way to approach the marathon. Running 42.2 kilometres with no training can lead to all sorts of injury problems, and it’s obviously not optimal for performance. Many of these influencers know it. And some even train more than they let on. When you look up what their version of “not training” looks like, it’s just nonspecific training: They’re in the gym every week, or consistently walking, or running throughout the week. There could be some interesting insight into how this nonspecific training could prepare an athlete, but that would involve some honesty.

For those who do go in cold, there’s the obvious problem of survivorship bias, which can inflate how many people successfully get away with it. And it’s not hard to see how “you don’t need to train for a marathon” mutates into “running is bad for you,” especially when people get inevitable overtraining symptoms, stress fractures, and other issues. Deception breeds bad ideas (especially on the internet), which can eventually lead to misinformation that undermines the sport.

Not only do I find this cheap attempt for clicks to be a problem, but I also feel like it reeks of detachment. To be clear, I actually enjoy it when runners challenge conventional training philosophies or are straight up silly about it. Nearly every year, someone runs fast in a banana suit at the Boston Marathon and reminds us that running is supposed to be fun. If you want to embrace the irrationality of running, go for it. But at least give it your best shot.

When influencers flatten the marathon experience to the simple completion of one and how little effort they put into it, it tells me that they likely don’t feel confident enough to give it a real shot, so they gave themselves an out. It’s the athletic equivalent of not studying for an exam and getting a C-. It’s not a creative twist on running; it’s a debasement of it.

I’m sure I sound like a curmudgeon right now. But as long as influencers are making money off deception or survivorship bias, I’m going to remain a hater of this trend. So influencers: embrace the vulnerability of training for something and give it your best shot. Then you might have some interesting insights to share.

This article first appeared on the Runner’s World USA website.

The post Why Running a Marathon Untrained Isn’t Something to Brag About appeared first on Runner's World.

A shakeout run can also provide exactly what you need to calm your race-weekend nerves. To help you get the most out of your shakeout, here are the benefits you can gain, plus a few dos and don’ts to keep in mind.

The Benefits of Shakeout Runs
A shakeout run means clocking a few kilometres at an easy pace a day or two before a half or full marathon. With a few precautions in mind, it can benefit you both mentally and physically.

“There’s activation, there’s mobility, there’s recovery, and all those things come together to create a great performance,” says Emily Booth, certified personal trainer, marathoner, and eight-time Boston Marathon finisher. Shakeout runs fall into the activation category. They can help promote blood flow, neurological activation, and neuromuscular activation, which is really helpful for runners who’ve been tapering for a marathon, Booth explains.

…shakeout runs are great for improving your mind-body connection the day before a race…

In short, shakeout runs are great for improving your mind-body connection the day before a race, helping you set a rhythm that will come in handy on race day. Plus, these quick and easy runs get your muscles ready to go for your race performance. For those who’ve spent a long time sitting while travelling via car or plane before a race, it’s extremely beneficial because a shakeout run can help loosen tense muscles, Booth adds.

Shakeout runs are also known for bringing runners together and fostering a sense of community, especially the day before big races like the Cape Town Marathon, Comrades Marathon or any other big city marathon. “There’s this unspoken energy about meeting with people, sometimes it’s described as electric, and that emotion can be very uplifting,” says James McKirdy, the founder and head coach of McKirdy Training. Plus, it’s an experience you likely won’t forget.

Dos and Don’ts of Shakeout Runs

Do Go Slow
Consider your body’s glycogen stores as your personal energy bank account – you can only make so many withdrawals before you have to refill your account, says Booth. While it’s important to go for a shakeout run at least the day before a marathon to activate your muscles, stay aware of your pace, so you don’t overdo it and have trouble replenishing your glycogen stores before your event, she adds. This means running your shakeout at an easy pace.

“If you’re going to run with other people, you should be able to hold a full conversation without huffing and puffing at all,” says Amanda Nurse, owner and founder of Wellness and Run Coaching, and 25-time marathoner.

Booth agrees, suggesting you pay attention to your breathing rate and muscle activation, as burning muscles can also indicate you’re running too fast. Think of your shakeout run effort as no faster than your slowest long run, adds Booth, who recommends aiming for a 3 out of 10 effort on the rate of perceived exertion scale, and staying within zone 1 or 2 if you’re monitoring your heart rate.

Most importantly, remember that a group setting can bring high energy, but being a smart runner means knowing and sticking with your own pace. “Nobody wins the shakeout run, no one wins the warmup, and that’s what you’ve got to remember,” Booth says.

Don’t Spend Too Much Time On Your Feet
Account for the time you spend walking around and attending other race-related events over the weekend, so you can limit how much time you spend on your feet. McKirdy recommends choosing at most three race weekend events, especially if you’re running in a big city race.

“It’s really easy to walk miles and miles on your feet the two or three days leading into the race,” says McKirdy. If it’s a walkable city, you can easily add thousands of steps to your day, which can be a shock to your body if you don’t typically walk that much, he adds. And that can affect your race performance.

Do Stick With Your Training Schedule
“If you don’t typically run the day before your long run or workout and that’s more of a cross-training day or a recovery day, keep it the same,” says Nurse. That means if a shakeout run won’t feel good to you, skip it. Walking for up to 30 minutes, cycling at a low intensity for about 10 minutes, or running a 5K at an easy pace two days before a race are great alternatives to a shakeout run the day before, Nurse says. Just make sure you take the day off the next day, she adds.

Don’t Judge Your Potential By Your Shakeout Run Performance
Remember: The shakeout run is designed to help you “shake out” your muscles, which requires an easy pace. It’s also a good time to shake out any race jitters, so you can get into a positive mindset, if you haven’t done so already, for race day. It’s not the time to see how fast you can run and use it as a race day predictor.

If you do want to get the legs turning over faster though, Nurse recommends adding a couple of 20- to 30-second strides at a quicker pace, followed by a very slow pace or even a walk to the end of your shakeout run. This can help ease your nerves around performance, she says.

This article was first published on Runner’s World USA.

The post The Benefits of Shakeout Runs appeared first on Runner's World.

…don’t panic, as less-than-optimal easy runs often happen …

First of all, don’t panic, as less-than-optimal easy runs often happen over the course of a training cycle. However, it’s important to determine whether sluggish easy runs are just an obstacle to push through or if something is amiss in your training.

To help you find out, we consulted two run coaches and compiled a checklist of seven reasons why you might not feel your best on an easy run. Plus, what to do when you’re not operating at 100 percent.

1. Are You Running Too Hard?
Running too fast will turn an easy run into a hard one every single time. “Easy runs aren’t about pace,” says New York City-based certified run coach, Kai Ng. “They’re all about effort.” Going too fast is often unintentional, especially in social settings, like run clubs. However, learning to keep your effort in check is crucial to benefit from the aerobic effort of an easy run.

What to do: Run at a conversational pace, which means you should be able to speak in full sentences. If you can’t hold a conversation, it’s time to slow down.

2. Are You Recovering Enough Between Hard Workouts?
Sometimes, an easy run just never clicks. You get through the first few kays expecting to shake off the early sluggishness, but it actually lingers through the entire run. This is often due to cumulative fatigue.

“Every run we go on, we tend to think it exists in this random silo all by itself,” says Alabama-based certified run coach Alex Morrow, founder of Resolute Running. But it doesn’t.

Cumulative fatigue is primarily a muscular issue, so easy runs following races, hard workouts, or strength training sessions can bring on a heavy-legged feeling. “It’s like your muscles aren’t able to fire,” says Ng. “It feels like you push off and you’re not going anywhere.”

Both coaches say it’s important to remember that cumulative fatigue isn’t necessarily a bad thing, in moderation. If you just crushed a tough workout the day before and your easy run feels less than optimal, that’s okay. Giving your body a chance to run on tired legs can help build race-day resilience.

However, if you can’t shake off sluggishness on every single easy run, then it may be time to adjust your training schedule.

What to do: Most times during the run, Morrow encourages his athletes to slow down slightly and get through the discomfort. But that doesn’t mean forcing your way through symptoms like knee or ankle aches. Pain in specific areas of the body is different from general fatigue, and overlooking those signals could result in injury.

If you’re continuously sluggish on easy runs, prioritise recovery. Focus on quality sleep, eating healthy, and spacing out your quality efforts. Many of our marathon training plans include just two quality efforts per week, each separated by two or three days of either easy running or complete rest, which is by design, so your body has time to recover.

3. Are You Eating Enough Carbs?
While cumulative fatigue feels like heavy legs, having low glycogen stores feels a bit more like you’re just running on empty. “You just feel flat and like you don’t have any energy,” Morrow explains.

Glycogen is the main fuel source your body uses to power through runs. Running too often without replenishing glycogen (via carbohydrates) can wipe out your body’s supply and, therefore, leave you without enough fuel to recover and perform again.

Not eating before an easy run can contribute to this issue, Ng explains. Skipping fuel after a run can also affect the next one. Runners who take in lots of ultra-processed foods, which increase inflammation, have a tougher time recovering as well.

What to do: You can avoid feeling completely drained by eating before and after your runs. Before you set off, prioritise easy-to-digest carbs, Ng recommends fruit and toast, to top off your body’s fuel.

After your runs, take in a combination of carbs and protein, with a snack like a slice of toast with peanut butter or cottage cheese and granola, to kickstart your recovery and begin refuelling your body’s energy stores.

If optimising your fuel intake doesn’t do the trick, allow your body more time to naturally replenish glycogen by adding more recovery days between quality runs, as mentioned above, while still making sure you’re eating carbs and protein.

4. Are You Drinking Enough Water?
Fuelling isn’t just about what you eat surrounding your runs; it’s also about daily hydration.

Morrow explains that even slight dehydration can negatively affect performance. “If your body is just 1 percent dehydrated, there’s an impact on physical performance,” he says. “Two percent, and it becomes noticeable.”

Runners often experience a higher-than-normal heart rate and poor heat regulation, which feels like you’re giving out more effort running the same easy pace you normally do.

What to do: Morrow’s rule of thumb is to drink about half your bodyweight in ounces of water per day. Short, easy runs generally don’t require midrun water breaks, but carrying a small bottle to sip can help battle dehydration, especially as outside temperatures increase in the summer months.

5. Are You Getting Enough Sleep?
Sleep affects nearly every other internal factor on this list, but it’s worth calling out on its own because it’s one of the most powerful (and fixable) elements of your training.

Essentially, your body repairs and rebuilds itself during sleep. Not getting the correct amount slows down recovery, allows fatigue to build, and results in a decline in performance. “You’re just not going to be able to work at maximum potential without good sleep,” Ng says.

What to do: Remember, having a bad night’s sleep every so often isn’t a big deal, as long as you’re aiming for the recommended seven to nine hours of shut-eye every night. However, if this becomes a regular occurrence, adjusting the time of day you run could help your body establish a more productive routine.

For example, if you’re constantly forcing your way through sluggish runs at 5am, your entire day, including your easy run, may feel better if you move that run to 6pm. Basically, your body thrives on routine, and switching yours up to something more manageable may lead to stronger runs. “Whatever that ideal [routine] is for you, your physical performance will probably match that,” Morrow says.

6. Are You Stressed or Anxious?
Not all fatigue is physical. Stress, whether from work, relationships, or life in general, can make runs feel less enjoyable, harder to focus on, and more draining. “Sometimes stress is just back there [in your mind], and you’re carrying that weight with you unintentionally,” Morrow says.

What to do: Identify the source of your stress and address it when possible. Solving issues that cause tension is easier said than done, but identifying your stressors is a good first step. For example, do you have a looming work deadline? Are you busy running your kids around this time of year? Are you feeling anxious about a disagreement you had with someone? Even issues that seem small can affect your runs.

If running ends up causing you more stress, then it might be time to reevaluate your overall training expectations. For example, ease up on your schedule by taking extra time off so you can focus on your life outside of running for a bit.

7. Have You Checked Your Surroundings?
Even if you optimise all of your body’s internal components, stepping outside on a hot and humid day could completely change your easy run.

“Your body always wants homeostasis,” Ng says. That means abnormal heat, cold, or humidity force your body to work harder to regulate its internal temperature, which makes it feel more difficult to maintain your easy pace. Humidity has a greater influence on the body than most people think, Morrow adds, because it limits the ability to cool through sweat evaporation.

What you wear can have a similar effect: Overdressing traps too much heat, while underdressing forces your body to burn extra energy to keep warm. Even worn-out shoes can reduce efficiency and make runs feel just a tad harder, Ng says.

What to do: Adjust your training paces based on the temperature outside. In hotter conditions, expect to slow your pace by about 12 to 18 seconds per kilometre for every 3°C increase above 15°C. When it gets colder, make sure you pick the right outfit for the temperature.

At the end of the day, don’t expect to run the same pace every single day. Conditions change, and your paces will too. It’s your effort level that should remain constant through easy runs.

A Major Marker to Pay Attention to When It Comes to Difficult Easy Runs
Before you start self-diagnosing potential issues because one single easy run doesn’t feel great, turn to heart rate variability (or HRV). A lower-than-normal HRV reading can signal that your body is under stress, making it an effective tool to determine if there’s actually something wrong, and your running watch likely already measures it.

“A low HRV isn’t the cause of a bad run,” says Morrow. “It’s the guiding [metric] that lets you know what’s happening in your body.”

HRV won’t tell you exactly what’s wrong, but it does a good job of alerting you when a problem could result in a less-than-optimal easy run. For example, a low HRV reading can signal an oncoming illness even before you experience physical symptoms. It’s also negatively affected by poor sleep, overtraining, or a number of other internal factors, a majority of which show up in our checklist.

The Bottom Line
Easy runs won’t always feel 100 percent, and that’s okay. The key is listening to your body and responding to those signals when necessary.

If your easy runs continue to feel like a drag after about a month or so of trying the solutions above (some take more time to adjust to than others), something more serious, like undiagnosed illness or hormone imbalance, could be to blame. In that case, seeking the care of a medical professional is the best course of action.

The post Why Your Easy Run Feels Hard and How to Fix It appeared first on Runner's World.

Running hasn’t always been my go-to form of exercise. In my youth, it was more of a primer, something to build a baseline before the real demands of high school and college wrestling kicked in. For the last 20-plus years, I’ve really thought of myself as a cyclist. But between being a father, husband, homeowner, and coach, carving out time for a three-hour group ride isn’t always realistic. On days when the bike has to stay parked, a pair of running shoes and a loop at the local park has become the quickest way to get some cardio in.

…in a semi-grudging admission that I’m getting older, I’ve adopted a few precautionary rituals.

For a long time, my approach was to lace up, head out cold, and push as hard as I could for as long as time allowed. That worked when I was younger, but at 48, I’m realising it’s less than smart. I can still hit the pavement hard, but once the adrenaline fades, the aches and pains show up. So, in a semi-grudging admission that I’m getting older, I’ve adopted a few precautionary rituals.

Warm Up
Starting my run without warming up my muscles isn’t ideal for longevity and consistency. I now add in some light stretching, leg swings, and bodyweight movements. My left knee is always the first to gripe about the mileage (previous wrestling injury), so I make sure to focus on it. I’ve found that deep bodyweight squats and stair step-ups help me get things moving in the right direction.

Take Base Training Seriously
I can’t just go out and start running really hard anymore; I have to ease into my training and build up to the fast stuff. That’s not to say all my runs have turned into slow, easy days. The competitive edge is still there, and I still like to push the pace. I just make sure I’ve put in a few consistent weeks before going after it.

Recover Smart
I can’t afford to ignore the small aches and nags that show up as mileage increases, which can quickly derail my progress. Recovery is a priority for me and includes regular foam rolling along with plenty of time using my massage gun and TENS device, which uses a mild electrical current to reduce pain. I’ve also learned to listen to my body more closely. If I’m feeling tight or off, I’ll dial back the effort for the day. That approach helps me stay consistent and avoid major interruptions from injury.

Do a Little Pep Talk
I still give myself some harsh speech when I feel my pace slipping. But recently, I heard something on Instagram that put it in perspective. The creator asked himself why he continues to do hard things, and his answer stuck with me: “Because someday I won’t be able.” That line replays in my head and helps keep me motivated.

Lose the Ego
To stop stressing about time, I try not to check my watch (or I leave it at home entirely) and just enjoy the experience. No one else cares how much slower I run the loop now than I did a decade ago. Looking for another way to get my kilometres in and turn off the inner critic, I’ve found trail running to be a great alternative to strict road miles. Heading into the woods forces me to focus on the present – the concentration it takes to avoid tripping over roots, rocks, and all the other little hazards keeps me grounded in the moment. Trust me: When there’s a root waiting to snag your toes and send you flying, it’s way more important than whatever number is flashing on your watch.

Some days, I put on a mellow playlist and flow with the beat, or throw on a podcast and zone out. I run by feel rather than pace, whatever my body feels comfortable doing that day. Before I know it, I’m back home – I got the kays in, met my goal, and actually had fun doing it. All in time to feed the dogs, make breakfast for the family, and take on the day.

The post 5 Essential Habits for Long-Lasting Running Performance appeared first on Runner's World.

When it comes to the best way to pace a marathon, Dave Masterson, a 61-year-old pace group leader who has run more than 70 marathons, says a straightforward strategy helps the most runners achieve their best times.

…you’ll find out the tried-and-true pacing strategy Masterson swears by…

Masterson, author of the forthcoming book, Marathon 101: Lessons & Strategies From a Professional Pacer on How to Run Your Personal Best, has developed a reputation as an upbeat, chatty pacer who can keep a group calm in the early kilometres and motivated to power through the later ones. He’s more than just a guy holding a sign with a time goal written on it. He’s a strategist, coach, and morale booster who will stop at nothing to help his group cross the finish line feeling strong.

“I just really enjoy doing it,” Masterson says. “I think running with a pacer is such a benefit, and I want more people to understand that.”

Ahead, you’ll find out the tried-and-true pacing strategy Masterson swears by, and how employing it in your own marathon can help eliminate unnecessary distractions and put you in the best position to achieve your race-day goal.

Masterson’s Best Strategy for Pacing a Marathon
Masterson says doling out your energy evenly across the entire race is superior to variable split strategies.

“If you asked anyone who’s done pacing before, it’s always to approach it with an even pace in mind,” Masterson says. “Time and time again, from beginners to pros, it has always proven to be the best.”

It may seem like an old-school method, but for Masterson, it’s been his go-to strategy for decades, and it has always worked. The key to this strategy is removing variables so you can control as many aspects of your race as you can.

How to Maintain Even Splits
Masterson runs even splits by tapping into effort-based running and by checking elapsed time at each mile marker.

Of course, using the even splits strategy doesn’t mean that each kilometre of the course is identical. In large marathons, it can take several kays just to settle into your goal pace as you navigate starting line crowds. “That freaks people out,” Masterson says. “But this is normal, we’re all good.”

For example, Masterson says that if you wind up 45 seconds off goal pace after the first three kays, because of a congested start, making up just five seconds per kay over the next nine kilometres is well within your manageable effort range. Doing so will have you right back on pace before you hit the halfway mark.

Plus, there’s a benefit to being forced to start a race conservatively: It keeps your legs fresh and allows your body to ease into your goal marathon pace, instead of going too hard too soon. That restraint pays off later, when you’re better positioned to maintain pace, while others are slowing down, Masterson says.

Hills are another reality check. Masterson doesn’t want runners forcing a target pace uphill. Instead, he tells his group to focus on keeping their cadence steady and controlled as they make the climb.

“Yes, you’re going to donate some time on uphills,” Masterson says. “But so few marathons are a net uphill. Most times, what goes up will come down.” That means you want to stay composed going uphill, and then let gravity carry you slightly faster on the downhill.

In terms of assessing effort so you can maintain even splits, a general rule of thumb is beginning your race at a three or four out of 10 rate of perceived exertion (RPE), where one is barely walking, and 10 is an all-out sprint. That means it should feel really easy. Your RPE will naturally climb as you clock the kays, but at least the first half should stay within that range.

The key to even splits is also setting a smart goal marathon pace, and determining that pace starts well before you toe the line on race day. “You’ll figure out through your training that this is the pace that you can carry for a whole marathon,” Masterson says. “Your training doesn’t lie. Believe what you see [in your training log].” Basically, if you’ve trained well (and there’s no abnormal weather or unexpected environmental conditions), there’s no reason to doubt you’ll achieve the pace goal you set in training, and that you’ll be able to carry it through the entire marathon.

Why Pacing Matters
The reason even pacing works so well comes down to how the body handles effort over 42.2 kilometres. Go out too hard and your body will burn through its fuel faster than you can replace it. Eventually, that imbalance catches up to you, and you hit a wall – often around the 28km to 32km mark.

By spreading effort evenly throughout your race, you reduce the risk of depleting energy stores too quickly and give your body a chance to sustain your goal pace deep into the race. This lowers the chance of having to resort to damage control in the final kilometres.

If you execute even pacing right, you’ll cruise right through the finish line at the same speed as when you started. The best part, Masterson says, is you may still have something left in the tank as the final three (or so) kilometres approach. If you’ve cruised past the point where other runners hit the wall, that’s when you show off your true strength.

“Run the first high percentage of kays like a Prius,” Masterson says. “Be really efficient. Get the job done. You want to be a Ferrari? Save that for the last miles.”

Where Masterson sees runners get into trouble is when they abandon even pacing in favour of riskier strategies, including leaving the pace group too early because they think they’re feeling good. He often sees runners break away around the 15km mark, but says it’s risky to do that any time before the halfway mark.

Banking time – going out faster than goal pace early to build a cushion and relying on that buffer later on – is a tempting idea. But out on the course, Masterson has witnessed many runners only drastically fade later. “We’re going to see them again,” Masterson tells his pace group when someone surges ahead too soon. More often than not, he’s right.

Optimise Your Race with Masterson’s Advice
Masterson’s strategy involves no flashy gimmicks or bleeding-edge tech. It’s just you and the road, and maybe a pace group to help. Masterson offers these three pieces of advice to runners looking to employ his even pacing strategy in their next race.

1. Avoid Relying on the Pace on Your Watch
Instead of constantly monitoring the pace displayed on your watch, Masterson encourages runners to pace their efforts using the course markings or total time on your watch. The goal is to eliminate any variation that comes from your watch tracking pace and instead see the elapsed time at each kilometre marker.

For example, if you weave around the course to use the bathroom, hit water stops, and see your cheering squad, the pace on your wrist may look different from how long it actually took you to complete the marked mile. This can end up problematic if you’re shooting for a significant time goal.

“Ultimately, you’re judged by the time it takes you to complete the course, as marked,” Masterson says.

A pace band, essentially a printed chart showing your target elapsed time for each mile marker, keeps you grounded in reality. Masterson keeps his looped around his running belt, which he also uses to store his energy gels, so all it takes is a glance down at each kilometre marker to check the elapsed time with your goal time.

2. Do Your Homework on the Course
Understanding what you’re getting into before race day, in addition to disciplined pacing, gives runners the best chance to succeed. “Don’t let the course be a surprise,” Masterson says.

Find out how many hills there are on the course, and exactly where they are along the route, when you first sign up for your race (ideally months in advance), Masterson explains. That way, you can mimic the course structure in your training and arrive more prepared to conquer each hill.

Learning where the location of the course’s water stops is also crucial to planning your in-race fueling strategy.

Essentially, cutting out as many surprises as possible allows you to maintain a strong body and mind through your race, Masterson says. If you do your homework, there’s less of a chance you’ll arrive physically depleted at a water stop or mentally crushed by an unexpected hill appearing in the distance.

3. Run with a Pacer
Some runners think it’s cheating to run with a pace group—Masterson’s heard it himself. However, this way of thinking couldn’t be further from the truth. “Your legs took every step,” Masterson responds. “All I did [as a pacer] was guide you.”

That guidance can sometimes prove crucial to a PB. As a pacer, Masterson gives runners in his groups real-time reassurance that they’re on the way to hitting their time goal.

Early in the race, Masterson talks to the runners in his group, asks questions, and keeps things relaxed. Later, when he notices the pack quiet down as effort levels rise, he becomes the group’s motivator, encouraging everyone to stick with him by reminding them of their end goal.

During the last few kilometres, he pushes the runners in his group to pass him by and cross the finish line feeling their best and under their goal time.

Masterson’s goal is to guide as many people to their fastest marathons as he possibly can, using the proven strategies he’s learned from decades of marathon pacing. “I love helping people,” Masterson says. “My reason for writing this whole book is that I’m not helping enough people, and I want more people to finish with me.”

The post 61-Year-Old With 70+ Marathons Shares Race Strategies appeared first on Runner's World.

…the transition from half to full isn’t so straightforward.

While a few aspects of half marathon training translate to the full marathon, including the types of workouts you need, marathon training amplifies the demand put on both your body and your mind. The increased race distance means longer training cycles, more time on your feet, and a greater need to dial in the details that might not matter as much in a half.

Runners moving from a half to a full marathon often experience the same few pitfalls, but once you know what they are, they’re usually fixable.

We spoke to RRCA-certified run coach, certification instructor, and principal lecturer at Coastal California University, Christine Rockey, who reveals the three most common mistakes runners make when transitioning from a half to a full marathon for the first time, and how you can avoid them.

1. Not Prioritising Fuelling
Failing to prioritise fueling is the single biggest issue Rockey sees with athletes making the jump from a half to a full.

In a half marathon, many runners can get through a race with minimal fuelling or by grabbing one or two gels sporadically throughout a race. The marathon is a completely different physiological challenge, and will certainly overwhelm someone with a haphazard fuelling strategy, Rockey explains. The longer duration means your body will run low on readily available energy if you don’t take in carbohydrates along the way.

When runners aren’t fuelling during training, warning signs often show up in subtle ways before race day arrives. “You’re going to see fatigue, lack of motivation, not wanting to do the workouts you’re scheduled to do,” Rockey says. “One of the things that [you can measure] is a spike in your resting heart rate.” These signals often indicate that your body isn’t recovering properly between runs.

Prioritising pre-run and post-run meals is an easy way to start righting that ship. Prerun meals should include a balance of macronutrients, with a focus on carbs. Post-run fuelling should prioritise carbs, but also include some protein, within 30 to 60 minutes of finishing your effort.

You should also rehearse your race-day nutrition routine.

You should also rehearse your race-day nutrition routine. “If you’re going to run in the morning, you should practice fuelling with whatever you plan to eat on race day to make sure it sits well,” Rockey explains.

Even more crucial: practicing midrun fuelling. Rockey has seen many athletes who assume they can figure it out close to race day, but that approach can backfire. As soon as your plan calls for runs of 90 minutes or more, “you’re going to want to start practising doing some fuelling,” Rockey says.

2. Undertraining
Another common mistake for runners moving into full marathon training is inconsistency and the resulting undertraining issues that come from it.

Most runners who have completed a half marathon understand the importance of a structured training plan in keeping them consistent. However, many people can also successfully train for and race 21.1K with cracks in their plan, but those cracks can create big problems when going for 42.2K. Undertraining, not running fast, far, or frequently enough, has greater consequences in a marathon because of the physiological demands late in the race.

Oftentimes, skipping workouts can lead to undertraining. And while it’s rarely intentional, when you start missing more workouts than you realise, the probability of a bad race skyrockets. “You could get injured,” Rockey says. “But there’s the mental side of things, too. You can feel like a failure if things don’t go the way you expected.”

One of the best ways to lower the risk of undertraining is by having a solid base before you even begin your marathon plan. “I really think [runners] should have at least 500 to 800 kilometres of a base,” says Rockey. “Just get an idea of your life as a runner.” If it’s only been a few weeks since your half, you probably have a base already, so the key shifts to maintaining consistency.

One of the telltale signs of undertraining is stagnation. If you’re simply not getting faster in your training over a month or so, it may be time to check your training log for skipped runs, especially quality efforts like interval workouts or long runs.

The bottom line: Missing one workout every so often isn’t detrimental, just something to keep an eye on. However, if you regularly skip your quality workouts or miss full weeks of training, it may be time to reevaluate and build up toward a more manageable goal.

3. Misjudging the Challenge
Even runners who trained really well for their half marathon will experience unexpected challenges, both physical and mental, when moving up to a full marathon.

“When you hit the 21K mark, you’re not halfway there, even though on paper you are,” Rockey says. Essentially, you have physically travelled half the distance, but you haven’t experienced the full scope of the challenge yet.

In the later stages of a marathon, your body is operating in new territory. Glycogen stores run low, muscle fatigue mounts, and your ability to maintain pace becomes increasingly tied to fuelling and mental resilience, Rockey says. If you’ve only done half marathons before, you simply don’t know what that feeling is like. “I’ve done about 100 marathons, and in every one around 32K I’m still like, ‘Oh my god, why did I sign up for this?’” Rockey says.

Getting as ready as possible for that moment at 32K comes during race prep, especially on long runs where you’re spending extended time on your feet without the energy of race-day crowds to push you, explains Rockey. “At home, you’re literally running by yourself,” she says. “The only person to hold you accountable is you.”

The first step in holding yourself accountable and building mental resilience is simply getting out the door consistently, as mentioned above. Once you’re out running, work on your mental game just as much as your physical. Some strategies to consider include positive self-encouragement, running with a buddy, or Rockey’s suggestion: “I play games with myself,” she says. “I’ll try to do math problems or count backwards from 100.”

The post From 21K to 42K: Three Mistakes That Break Marathon Dreams appeared first on Runner's World.

Most runners are not under- or overtraining for the marathon, but they may be underfuelling…

So if you want to improve fatigue resistance in the marathon, you need to think beyond midrace gels and instead focus on consistent energy intake, daily carbohydrate intake, and incorporating nutrient-rich foods throughout the day and your training cycle. Here’s how.

Energy Availability: The Foundation for Fighting Fatigue
To understand fuelling and fatigue, you need to understand energy availability, which is the amount of dietary energy (in the form of calories) your body has to have to maintain its physiological functions, after accounting for exercise. You need sufficient energy to support recovery, adaptation, hormone function, immune health, bone integrity, and overall durability and resilience.

If your daily energy intake does not support your training load, your body compensates by slowing recovery, down-regulating hormonal systems, and experiencing more “high stress” responses. Regularly underfuelling could also disrupt your sleep, as well as your pace when you try to run faster or farther.

Prolonged low energy availability often leads to missing more days of training due to excessive fatigue and can even increase the likelihood of illness or injury. If you get sick, injured, or simply carry excess cumulative fatigue because you’re underfuelling, your chances of toeing the start line healthy decrease.

You build your marathon performance on consistent training, but you build consistent training on adequate daily energy intake.

Why You Need to Fuel With Carbs Around Your Runs
Before long runs and key interval sessions, you need to eat carbohydrates. Doing so boosts blood glucose and liver glycogen, which are important for maintaining energy for your entire body, including your brain and nervous system.

After running, carbohydrate intake helps to restock muscle glycogen stores.

After running, carbohydrate intake helps to restock muscle glycogen stores. The immediate post-run window matters because glycogen resynthesis rates are elevated in the first 30 to 60 minutes. A practical target for your post-run meal or snack is 1 to 1.2 grams of carbohydrate per kilogram of bodyweight (about 0.45 to 0.55 grams per pound) combined with approximately 0.5 grams per kilogram of protein.

Post-run protein is just as important as carbs because it helps reduce fatigue by supplying the amino acids needed to repair muscle and rebuild mitochondrial proteins that power energy production. It also helps shift the body out of a breakdown state and supports glycogen resynthesis and recovery for your next session.

However, recovery doesn’t end with one initial post-run or post-race meal. Steady carbohydrate intake for the next 24 to 48 hours helps restore and maintain muscle glycogen for upcoming workouts and races. If you underfuel after a long run, fatigue compounds throughout the week.

A daily approach to extended recovery includes:

• High-fibre complex carbohydrates to replenish glycogen after workouts and throughout the week (think: whole grains, vegetables, fruits, beans, and lentils).
• Protein to repair muscle tissue and produce energy (aim for 1.8 to 2 grams per kilogram of bodyweight) per day, spread evenly throughout meals, which may look like 20 to 30 grams per meal.
• Fluids and high-fluid foods to maintain hydration, specifically 3 to 4 litres per day.
• Antioxidant and anti-inflammatory foods incorporated into meals throughout the training week. For example, tart cherry juice and blueberries provide polyphenols that may help lower exercise-induced inflammation and muscle soreness. Broccoli sprouts are rich in sulforaphane, a compound linked to cellular antioxidant pathways. And dietary nitrates, found in beetroot, spinach, and arugula, can enhance nitric oxide production, which improves blood flow efficiency.
• Because iron deficiency can be prevalent in endurance running, it’s also smart to include iron-containing foods, including meat, poultry, beans, beets, and leafy greens.

What to Know About Prerace Carb Loading and Why You Should Go Beyond Pasta
Glycogen is a primary fuel source at marathon pace. If your glycogen stores drop too low, your pace slows and perceived effort increases. Carb loading can increase muscle glycogen stores, providing an easily accessible energy source for your race.

Aiming for 8 to 10 grams of carbohydrate per kilogram of bodyweight in the 24 to 36 hours before a marathon is a good starting point for many runners. To do this, simply increase the relative portion of carbohydrates during meals and snacks throughout the days leading up to the event, rather than only loading up on pasta the night before the race.

In the final 24 hours before your race, be mindful of excess fibre intake. Dramatically increasing foods such as vegetables and beans right before the marathon can increase GI distress risk on race day. Focus on familiar foods, moderate portions, and lower-fibre carbohydrate sources, like waffles, bagels, or toast, as you get closer to the start.

Many runners struggle not with what to eat, but when to eat on race morning. A practical target is 2 to 4 grams of carbohydrate per kilogram of body weight two to four hours before the start. The closer you are to the start, the smaller and more easily digestible the meal should be. For example, four hours before, you might have oatmeal with maple syrup and fruit, but two hours before, you might opt for toast with jam.

Consistently supporting daily energy intake, carbohydrate availability, and recovery through nutrient-dense foods across your race buildup has more influence on how you will feel at the 32km marker of the marathon than you might think. It could provide the missing factor you’re looking for to avoid hitting the wall and instead run your best race.

The post The Real Cause of Marathon Fatigue Is Not What You Think appeared first on Runner's World.

…muscle damage and associated fatigue is the main impediment to performance in ultramarathons…

Fatigue resistance – the ability to avoid the effects of running that force you to slow down – is an important objective for all endurance athletes to stay strong, regardless of the sport. But while VO2 max and lactate threshold training might get the spotlight for staving off fatigue in milers and half marathoners, respectively, those going longer need to focus on another training strategy.

“We start having other variables that begin to compete [with VO2 max and lactate threshold] for priority,” Cliff Pittman, coaching development director at Carmichael Training Systems and Molly Seidel’s ultramarathon coach, tells Runner’s World. “That’s where durability enters the chat.”

Basically, building durability means maintaining your energy, mind-body connection, and form, even after hours of running.

Another way to think about it: Durability is a more endurance-focused version of the umbrella “fatigue resistance” term, explains Pittman.

Pittman’s team measures dips in durability by looking at reductions in pace, increased cardiovascular drift (when your heart rate climbs throughout a workout, despite no increase in intensity), loss of force production, worsening running economy, and other biomechanical changes, all over several hours at a fixed effort level.

Research also backs up the importance of durability, particularly in ultramarathons. A 2025 study says “muscle damage and associated fatigue is the main impediment to performance in ultramarathons; more performance-limiting than aerobic capacity, running economy, or gastrointestinal distress.”

Below are the four training strategies Pittman employs to build durability, the same techniques he uses with Seidel, who recently qualified for the Western States 100-miler by running the Black Canyon 100K in 8:25:13, placing fourth overall.

1. High-Volume Zone 2 Running
Periodisation is a popular training strategy that means structuring training so you arrive at a race in peak physical shape. In 5K training, for example, runners start with zone 2 work to make their aerobic engine bigger. Then, as training progresses and the race approaches, the intensity of the training gets higher and includes more 5K race-specific speedwork.

“In ultrarunning, that concept is inverse,” Pittman explains. “We’ll start with VO2 max work, progress to lactate threshold, and then end with high-volume endurance-specific focus where the majority of work is zone 2.”

It’s practical physiology, explains Pittman. Raising your VO2 max elevates your aerobic capacity, improving lactate threshold allows you to access more of that aerobic potential, and zone 2 work unlocks the ability to sustain many hours of that submaximal effort.

For example, Pittman has seen ultramarathon athletes take a blood test that reveals they’re operating at 95 percent of their VO2 max, which at first seems great. Upon closer inspection, though, they were operating at 95 percent of a low overall aerobic capacity. That’s most likely because they didn’t prioritise VO2 max work early on in their training. “We have to raise that aerobic ceiling first so that we have more space to build up,” says Pittman.

The definition of “high volume” depends on the runner. For Seidel, high volume was actually less than some of her peak marathon training weeks, which at times reached well above 100 miles. “We kept her roughly around 13- to 14-hour weeks, which translates to about 90 to 100 miles or so,” Pittman says.

While training for the Black Canyon 100K, her long runs eclipsed 50 kilometres only twice. But instead of mixing in high-intensity VO2 max or threshold days late in the build, as she would during marathon training, they focused on consecutive days of high-volume zone 2 running.

2. Add Controlled Intensity to Long Runs to Amplify Fatigue
Durability isn’t just about running long; it’s about running strong. On most ultramarathon courses, like Western States, climbs demand more effort, descents challenge mechanics, and moves by other runners can influence intensity fluctuations. Purposefully pushing the pace during zone 2 long runs helps rehearse these race-day occurrences and allows athletes to train through calculated doses of fatigue.

This strategy includes placing structured zone 3 blocks into lengthy zone 2 efforts. “Zone 3 plays a critical component in ultrarunning,” Pittman says. “Being able to respond to moves or surges by competitors, or specific parts of the course, is important in a race.”

For example, early in Seidel’s training for Black Canyon, Pittman prescribed a three-hour zone 2 run that included a 30-minute steady-state (zone 3) push close to an hour into the run. Later in the cycle, that zone 2 run became four hours, and the 30-minute zone 3 surge moved close to the three-hour mark of the run, simulating a late-race boost.

For non-elite ultrarunners, Pittman cautions against replicating workouts that are catered to world-class runners like Seidel. “This is an elite level workout,” he says. “I wouldn’t give a three- to four-hour run with 60 minutes of zone 3 on the back end to just anybody.”

Instead, try adding two 15-minute zone 3 bursts (separated by five minutes back at zone 2) at around the one-hour mark of a three-hour long run. Attempting intensity you’re not prepared for is a quick way to get sidelined, and this strategy is a good way to test out your capabilities without straining too much. “Success always comes back to consistency and repeatable training,” Pittman says.

3. Use Mini-Blocks to Stack Stress
Spreading out the stress of an ultramarathon into manageable chunks is the best way to build durability and avoid injury. “We can’t go out and run 100 miles in one shot to prepare for a 100-mile race,” Pittman says. “This is one way to get as close as we can.”

Mini-blocks are two- or three-day stretches that safely simulate race fatigue. They often start with an intense workout on day one and decrease the training load each of the subsequent two days. This adds volume instead of intensity so the body experiences recovery overnight, but is still working through the fatigue of the harder day one effort.

A three-day mini-block for Seidel might look like this:

• Day 1: 3-hour long run with 40 minutes of steady-state (see above)
• Day 2: 4- to 5-hour zone 2 long run
• Day 3: 2-hour zone 2 run
• Day 4: Rest

These blocks allow you to test fueling strategies, assess form under targeted fatigue, and boost psychological resilience.

Recovering from dense training blocks like these is crucial to developing durability. Using TrainingPeaks software, chronic training load (CTL; a rolling six-week training load average), acute training load (ATL; a seven-day short-term fatigue measure), and training stress balance (TSB; a rough approximation of freshness) all help Pittman and his team monitor Seidel’s fitness and fatigue trends throughout training. The precise numbers don’t really matter too much to Pittman, but he looks at the overall fluctuation in these figures from Seidel’s baseline to evaluate if his training plan supports a healthy balance of volume and recovery.

Without special software or a full-time coach helping you maximise every aspect of your training, mini-blocks present an especially tough challenge. Overtraining is an easy trap to fall into without strict guidelines, especially when dealing with high volume.

In this case, Pittman recommends athletes begin with two-day mini-blocks. For example, try a long run with controlled intensity (mentioned above) on day one, followed by a two- to three-hour zone 2 run on day two, followed by a rest day.

This structure allows you to get back-to-back endurance efforts without the pressure of a third consecutive high-volume day. “When we can break up a race effort into manageable chunks and then repeat it over time, we start stacking up good stress,” Pittman says. “Repeated submaximal stress is always better than single heroic workouts.”

It’s also crucial to protect your easy running days because if they aren’t truly easy, you won’t be able to optimise your volume or recover enough for your body to adapt to your training. Pittman includes short zone 1 easy days in his plans for Seidel, often capped at just one hour. “Taking that step back on easy days allows us to take two to three steps forward on the hard days,” he explains. “Keeping easy days easy allows us to absorb the hard work better.”

4. Emphasise Running Well While Carrying Fatigue
What does “running well” actually mean? According to Pittman, it’s “ultimately just performance in general – a lack of degradation.”

During Seidel’s 100K, she only experienced a drop in efficiency (measured by TrainingPeaks by dividing normalised power or graded pace by average heart rate) of about 5 percent over the course of the entire race. Think about that: Finishing 62-plus miles while still operating at 95 percent of your starting efficiency—that level of durability is built on more than just a strong zone 2 foundation.

What that looks like in training is maintaining form and perfecting a fueling strategy.

In a 5K, good form means keeping up a high-powered stride to sustain fast paces. In long-distance races like ultras, it’s all about avoiding three main points:

1. A breakdown in joint stiffness, which you need to be springy and propel forward.
2. Increased ground contact time, which steals your energy and raises injury risk.
3. Progressive neuromuscular fatigue, which you need to maintain for muscle activation and force production.

All of these things will inevitably occur when repeating the same motion over time, but the goal is to push them off as long as possible. “We’re not trying to maintain textbook-perfect biomechanics,” Pittman explains. “We’re trying to prevent major mechanical collapse.”

How do you train that? It’s not with form drills like a 5K runner would use. It all comes back to controlled repetition. Pittman says that running enough on race-relevant terrain, practising downhill running under fatigue (toward the end of a long run), stacking aerobic stress across days (mini-blocks), and adding intensity late into long runs are the best ways to preserve form in the final third of a long-distance race. The more you practice running on fatigued legs, the better you get at it.

“[Another] big component [of running well] is fueling tolerance,” Pittman says. “You get palate fatigue where the last thing you want to do is take in more gels. But you have to realise that those resources are so precious that you have to continue to be able to fuel yourself despite that.”

Finding a few different flavours of the same brand of gel may help make your in-race fuelling digestible, or switching to an entirely different fuel source for the second half of the run. Whatever your strategy may be, practising it during training is the only way to know how you’ll tolerate it during a race.

Failing to nail down a strategy could result in anything from a lack of necessary energy to major GI issues. You can be the fittest person in the race, but if your fuelling is lacking, that’s a disaster waiting to happen, Pittman says.

At the end of the day, Pittman’s approach to durability training is deliberately simple and even boring at times. “There’s no magic, no gimmicks,” he says. “It’s all evidence-based. I really don’t think there are any secrets in the sport.”

The post Durability Is the Secret to Beating Fatigue in Long Races appeared first on Runner's World.

…you can consider what you do immediately after your long run as the back half of your workout.

Arguably, you can consider what you do immediately after your long run as the back half of your workout. Think about how you approach recovery as the next step to actually make gains in your speed and endurance, or your ticket to staying sore and depleted for days.

We asked run coaches and sports dietitians to share their biggest no-nos after a long run, and what you should do instead. Here’s what to avoid.

Assuming Your Hunger Cues Are Accurate
“A lot of runners don’t feel hungry after a long run,” says registered dietitian Ashley Leone, who focuses on sports nutrition. But just because you don’t feel hunger doesn’t mean it’s not there.

Post-run, the lack of hunger cues can be due to hard exercise suppressing your hunger hormones, or due to a bit of gut distress and fatigue from the run itself. But you still need to refuel to start the recovery process, so try to override the feeling of not being hungry.

“Runners will be more likely to nibble on some fruit and feel like they’re done refuelling, but they actually need at least a small meal,” Leone says. While you need carbs, and fruit provides those, you also need some protein.

Just be careful you don’t only eat protein. “Another huge mistake runners make is focusing solely on protein postrun,” says registered sports dietitian Carol-Ann Rolle. She sees lots of runners buying whey or plant-based protein powder to simplify postrun fueling, but that often leads to skipping necessary carbohydrates.

“Postworkout fuelling has two phases: Phase one is carbs. Your body has just burned through so many of your stored carbs, and your glycogen stores need replenishing. Phase two, get protein in,” Rolle says.

Leone’s favourite recommendation for a post-run snack, which is also great for those who don’t have an appetite, is chocolate milk. It’s rich in both carbs and protein, and for most people, it’s easy to consume, even when you’re not in the mood to eat.

Wasting Time Before Refuelling
Another thing to keep in mind when it comes to nutrition: Don’t wait until hours later to eat. “Timing is so important,” Rolle says. “When we finish our run, our body right away wants to replenish those glycogen sources. It wants to replenish our lost carbs.”

She recommends eating within 60 minutes of finishing your long run, but the sooner the better, especially because most of us get busy and distracted if we stop to check email or start a home project.

“I remind people the timer for that fuelling window starts when you stop your watch, it doesn’t start when you get home,” says Rolle.

Staying on the Couch the Rest of the Day
“If your training is balanced and fitting well in your life, you should be able to go on with your day and socialise, play at the park with kids or your dogs, or go for a walk,” says ultrarunner and UESCA-certified run coach, Jenny Quilty. “If you feel you can’t move post-long run, you should reassess your recovery strategies or training load to best support you still being able to manage day-to-day life and fun activities post-run.”

She adds that your biggest long runs and workouts are exceptions: After a race or your hardest/longest run to date, you may need a bit more couch time. But if every long run takes you out for the rest of the day, you’re likely pushing too hard and may need to reassess your training plan or dial back the intensity on those longer runs.

Remaining at least somewhat active for the rest of your day can also work in your favour. A small study on nine men suggests minimising extended periods of sitting after strenuous exercise may help reduce recovery time.

Chugging Water and Then Forgetting to Hydrate Later
After a long run, a lot of runners come inside and immediately start downing ice water, especially on hot days. But Leone points out that you actually absorb fluids better if you are taking them in gradually, not all at once, which is why you should sip slowly.

“Most of us can only absorb around a litre of water per hour,” she says. So, if you down a couple of glasses of ice water post-run, you’re not only less likely to be able to absorb that water, but you’re also more likely to just pee it out because your body simply can’t process it fast enough and dumps it out instead.

When you down water post-run, you’ll also feel fuller, making it harder to take in the carbs and protein that your body needs, says Leone.

If you regularly feel the need to drink a lot of water post-run, she adds that it’s a sign you need to drink more during your runs.

Also, don’t just drink that glass and forget about drinking the rest of the day. “Often, people rehydrate right after their run, and call that good for rehydration,” says registered dietitian Morgan Meneghetti. The problem with that is the body is continuing to process nutrients and water for the rest of the day. “Then, we fall into dehydration later in the day because our body’s still trying to process. So I say, start with a big glass of water, but focus on steadily hydrating for two to four hours after your run.”

Frequent trips to the bathroom post-run can also signal you’re not absorbing water because you’re low on sodium; we need sodium in our bloodstream to absorb water. “A big mistake people make is drinking plain water after hard training,” says Rolle. Instead, drink liquids with electrolytes to help replenish those lost through sweating, especially if you’re a heavy sweater, she says.

Not sure if this is you? Check the colour of your pee: If it’s very light (nearly clear) or clear, you’re likely in need of more sodium. The goal is to keep urine a pale yellow colour.

Comparing Your Strava Stats
If you’re someone who loves to spend time scrolling Strava, that’s great. It’s a fun platform. But Quilty notes that she sees a lot of runners finish a long run feeling thrilled with their effort… until they upload it and see their stats.

“Stop shifting the script of how your run went based on how the file looks online,” Quilty says. If your average pace isn’t what you expected or someone ran the same route faster than you, don’t let it take up mental space or create negative feelings around your run because of it, she adds. It’s great to upload your data, just don’t let the stats from your run ruin your day.

Jumping Right Into an Ice Bath
Quality research on the effectiveness of ice baths after a run is pretty limited and may come down to the placebo effect if you prefer cold water submersion. But some coaches suggest skipping them, particularly right after a long run.

“I’ve been against ice baths for over a decade,” says Alex Ullman, cross-country coach at the University of Waterloo and a former collegiate runner. “Yes, they make you feel good for a bit, but icing immediately after a tough run shuts down the crucial inflammation your body needs to get stronger. I think they should only be used in the down week after a major race or training block, not during.”

Some acute inflammation post-run is good for your body. It’s a healthy response to exercise, helping you recover, and it’s usually short-lived. Instead of jumping in a tub full of ice, shift your focus to recovering with other tactics like refuelling or even stretching.

Indulging in the “Recovery Beer”
Sad, but true: the postrun recovery beer or shower beer is a bad idea. “I see many runners treat long runs as a free pass to indulge in alcohol or junk food, which can seriously stall progress,” says Ullman. Alcohol has been shown to raise cortisol levels and blunt muscle protein synthesis, both of which slow down your body’s ability to recover.

While junk food isn’t always bad, if you’re also reaching for the doughnuts and skipping protein, Ullman explains that you may end up full and unlikely to add in the fuel your body is really craving. “While that ‘I earned this’ feeling is legit, the muscles actually crave complex carbs and protein within that critical 60-minute window to kickstart repair,” he says.

Add a protein shake to the doughnut, and you have a more complete recovery meal. And wait until you’re well on your way to recovery (you’ve rehydrated and had your carbs and protein) before you crack open that beer.

Immediately Going Back to Work/Life
If you’re not a professional runner with no other demands on your time, you’ve likely fallen into the trap of skipping all thoughts of recovery entirely because life is happening the moment you hit stop on your run watch. But that will slow you down in the long run, says Peter Glassford, registered kinesiologist and endurance coach. “We need slack in the system, or your nervous system is going to be on overdrive,” he says.

Make time to cool down after your run, with either a slow recovery jog, cooldown stretches, or a mix of both.

Also, take time to clean up, as wearing your sweaty clothes post-workout increases your chances of a yeast infection. Get in the shower ASAP or at least keep wet wipes and a change of clothes on hand for a quick cleanup if you have a long drive home.

It’s not that you need hours of chill time post-run, but you do need enough time to calmly clean up, have your meal, and decompress before you get back to work, even if that means cutting your run five minutes short to give yourself some breathing room.

The post Post-Run Mistakes Experts Want You to Avoid appeared first on Runner's World.

…when you increase your mileage too quickly, you put yourself at risk of injury…

It is tempting to get carried away, get a new training plan you’re super excited about, and the urge to run all day, every day can feel hard to suppress. But when you increase your mileage too quickly, you put yourself at risk of injury, which can leave you sidelined for way longer than you’d like.

Running is a repetitive motion. You’re doing the same movement – putting one foot in front of the other – over and over and over. Some people, especially beginners, aren’t very familiar with the appropriate way to progress their running, while others, like those vying for faster race times, often think the faster they build volume, the faster they’ll get. This leads to doing too much too soon, resulting in injury, according to Mohammad Saad, PT, DPT, a physical therapist with the Hospital for Special Surgery who works with runners and is an avid runner himself.

Too much too soon can mean too much mileage, but it can also mean too much intensity, pushing your speed before you’re ready for that added challenge, or doing both at the same time.

Additionally, your cardiovascular system adapts to stress a lot quicker than muscles and tendons, Saad explains. “Think about where the majority of injuries are. They tend to be either tendon injuries, ligament injuries, or bone injuries,” he says. “The reason is that those structures adapt a little bit slower. So someone who is cardiovascularly fit might think they can run eight kilometres, but maybe their ligaments and bones aren’t used to that, so they can’t tolerate that amount of repetitive stress, and they get injured.”

Now you’ve probably heard that you need to lean into running with a little caution, allowing your progress to happen gradually. But if you feel like you’re doing everything right, following a training plan that slowly progresses, and you still end up injured, well, a few common risk factors may explain why.

Ahead, Saad breaks down the sneaky ways you increase your risk of running-related injuries without even realising it.

Predictors of Injury Risk When Upping Your Mileage

1. Running Form Issues
While there’s no such thing as “perfect” form, there are a few common patterns that tend to correlate with injury, according to Saad. “Since running is repetitive loading, you’re taking thousands of steps per run. If your mechanics slightly increase joint stress, that tiny overload multiplied by 5 000 to 10 000 steps eventually becomes tissue overload. It’s rarely one ‘bad step’ –  it’s cumulative stress exceeding tissue capacity,” he says.

Overstriding is the most common issue Saad sees. “When you overstride, the front foot lands way out in front of the body, usually with a hard heel strike. That increases braking forces and loads the knee a lot more. I see this all the time in runners with patellofemoral pain or recurrent shin splints,” he says.

Excessive vertical bounce is another issue Saad notices in runners. “If someone looks like they’re jumping up instead of moving forward, they’re wasting energy and increasing ground reaction forces. More load translates to more stress on joints and tendons,” he says.

Hip drop is something even seasoned runners can have as they fatigue near the end of a longer run. “When the pelvis drops on the opposite side during the stance [phase of the gait cycle], it usually means weak lateral hip stabilisers,” Saad says, like the gluteus medius. “That often contributes to IT band pain, lateral knee pain, and sometimes even Achilles issues because of the chain reaction down the leg.”

To help remedy running form, Saad says improving strength, especially glute strength, focusing on the medius muscle with moves like curtsy lunges and side-lying leg lifts, and slightly increasing cadence “cleans up a lot without forcing unnatural changes.” He says he doesn’t completely overhaul someone’s gait unless there’s a clear reason that makes sense for the individual.

2. Skimping on Rest
The things you do when you’re not running also affect your chances of injury out on the road, track, or trail.

“Things like poor sleep or not really making recovery a priority are usually pretty good predictors or indicators of the possibility of developing an injury,” Saad says.

The reason for this, he explains, is that your body heals itself when you sleep and take rest days – your muscles repair themselves, your bones get stronger, and your tissues become more resilient.

When it comes to sleep, experts recommend at least seven hours for adults, according to a 2021 study in Nutrients. However, people who are active may require more quality sleep than those who aren’t, and should aim for closer to nine.

Incorporating active rest days into your training plan is essential for injury prevention, too, according to Saad. These are days where you’re not sitting around doing nothing, but instead, doing light activity. “If you take a complete day off after running three, four, five days in a row, you might feel really stiff,” Saad says. “I usually encourage people to do something that’s less weight-bearing and less impact, and that trains different muscles than running but still keeps your body moving, like going swimming, using an elliptical machine, or using a stationary bike.”

If you’re running five days per week, Saad suggests taking one active recovery day and one rest day to give your body a chance to adapt to the training load.

3. Forgetting the Importance of Fuel
It’s so easy to focus on the actual running part of training that you may forget the essential role of fueling. But your bones won’t heal as well if you don’t have adequate nutrition, according to Saad.

In fact, research has found a link between diet and injury risk, especially in female runners. Researchers found that those who took in fewer calories and fat had more injuries, and low fibre intake was also associated with increased injury risk.

To make sure you’re getting your fill, prioritise eating around your runs. Before running longer than 60 minutes, aim to eat about 50 to 90 grams of carbs beforehand. During your long run, consume 30 to 120 grams of carbs per hour, depending on factors like running time and intensity, bodyweight, how you feel, and how far you’re going.

After your run, protein consumption is important for repairing and rebuilding muscle. Eat a meal that has about a 4:1 carbs-to-protein ratio to replenish lost glycogen stores and limit muscle damage.

4. Previous Injuries
Unfortunately, if you’ve been injured in other training blocks, your risk of injury is higher. “The biggest indicator for any injury is previous injury,” Saad says. If, for example, you’ve sprained your ankle or experienced a hamstring strain in the past, you may be more predisposed to injuring that ankle or hamstring again. The reason for this is quite simple: Any tissue that’s been injured usually has a reduced load tolerance, Saad explains.

To prevent a future injury from sidelining you again, it’s important to focus on stretches and strength exercises that will bulletproof the area of your body you’re trying to protect, according to Saad. If you’re concerned about sustaining another hamstring injury, for example, prioritise moves like deadlifts, kettlebell swings, and hamstring curls in the gym.

The post Increasing Your Mileage: Watch for These Four Injury Risks appeared first on Runner's World.

Once you have that objective in mind, whether it’s running for 15 minutes straight or training for a race, beginners often do way too much to achieve it as soon as possible. But that’s a big mistake because not giving your body the proper time to adapt to your training puts you on the fast track to injury.

Pushing your training beyond your body’s capability is the number-one costly mistake that new runners make…

“Pursuing any new goal, especially the challenge of running, takes patience and the ability to tolerate temporary frustrations of wanting to do more or experiencing setbacks,” says Stephen Gonzalez, PhD, a mental performance coach for the Boston Red Sox.

Pushing your training beyond your body’s capability is the number-one costly mistake that new runners make, according to many run coaches. The solution to this problem takes discipline to implement, but is relatively straightforward.

Strategies to Avoid Rushing Through Training
Common running injuries usually come about from running too often, too long, too fast, too hard and/or with too little rest. But two simple solutions can help you rein in your drive to push faster so you can sidestep injury risk while still moving toward your end goal.

Meticulous Progression
Slowly increasing your mileage or running duration week-to-week is your best bet for avoiding overuse injuries, Percell Dugger, a Nike and USATF-certified run coach and NASM-certified strength and conditioning specialist, told Runner’s World.

For example, instead of hopping off the couch and running every single day to get faster, aim for two to three runs per week over a three to four-month period. “As a beginner, focus on spending time on your feet, instead of distance,” Duggar says. “Part of the reason why is because we want you to be more focused on the idea of moving without stopping as opposed to going a certain distance but maybe crashing out in the process.”

When in doubt, stick to the 10 percent rule: Don’t increase your weekly mileage or duration by more than 10 percent from the previous week. For example, if you run a total of 10 kilometres in your first week, you should only increase to 11 kilometres the week after. It may not seem like a huge difference, but keeping to this rule may save you from a stint on the recovery bench.

Slow Running
Brand new runners should stick to an easy pace during their initial development period, Duggar says. This allows for strong aerobic development while minimising injury risk. Aim to keep your heart rate in a range of 60 to 70 percent of your max, also known as zone 2.

If you don’t know your max heart rate or don’t have a smartwatch with a heart rate monitor, focus on “conversational pace” – you should be able to speak in full sentences with someone. Can’t get out a full sentence without huffing and puffing? It’s time to slow down. In terms of effort level, on a 0 to 10 scale (with zero being no work at all and 10 being an all-out sprint), this pace should land at about a 3 to 4.

Learning to master easy, zone 2 efforts as a beginner can set you up for success as you gain experience and move on to longer or faster run goals.

The post The Rookie Running Mistake That’s Holding You Back appeared first on Runner's World.

Well, a while ago I realised how I do this with running, too, especially long runs on the weekends. I stare at my closet trying to determine the perfect outfit for the weather. I go back and forth on what to eat and how much coffee to drink. Should I have half a cup? Down a full one (or two), then wait until after I go to the bathroom to head out? I stop for a quick foam-rolling session or grab my massage gun for a bit, then do some dynamic stretches. Before I know it, I’m starting my run an hour later than planned.

Focusing on how good it feels to finish a run – no matter the pace or distance – also gets me out the door.

Some prerun rituals are necessary, of course. A warmup helps me feel ready for those initial steps. If I have double-digit kilometres on deck, I definitely need to eat and drink before I start my stride. But really, I’m just putting off those first few kilometres – those steps where the legs feel tight and the upper body cranky, the mind remains in bed, and instead of finding a rhythm, the steps feel like short, broken verses waiting for me to string them together in better harmony.

I tend to overthink my runs, especially the start, rather than focusing on how the sport makes me feel powerful and strong, and like I’m gliding over the trail rather than clomping with every footfall. That rumination makes getting out the door super difficult sometimes.

I know I’m not the only one who has trouble simply getting started. Ahead of the Chicago Marathon this past fall, Emily Sisson, pro runner and US women’s marathon record holder, said one of her favourite mantras is “motivation follows action.” She’s not always inspired to go run a 30k or clock a tempo run at a 5-minute pace. But once she starts moving – after a few warmup exercises with her mini band or a light and breezy running warmup – the drive to put in the work picks up.

Similarly, Tristen Rodriguez, a RW+ member who trained with Runner’s World for the 2023 NYC Marathon, mentioned how he is only motivated to run about 20 to 30 percent of the time during a training cycle. It’s the discipline that gets him out there. Checking off training runs and workouts on a plan can give you a shove to get out the door instead of relying on the sheer desire to do so.

Like Rodriguez, I’ve found that setting goals, following a schedule, and tackling workouts on a plan helps remove the need to rely on willpower alone and adds in the determination to succeed. That’s one reason I sign up for races on a consistent basis throughout the year. And like Sisson, I know once I start moving, I’ll want to pick it up and conquer the run ahead because the resolve to perform well settles into my stride.

Focusing on how good it feels to finish a run – no matter the pace or distance – also gets me out the door. So does removing any barriers to said door. That’s why, despite being more of a night owl, I’ve come to love early morning easy runs: I can basically roll out of bed, slip into the outfit I laid out the night before, and hit the road. No fretting about prerun activities. I just go, without thinking about it.

Even with all my love and deep appreciation for running, I still have to tell myself a little story about the run ahead, about how wonderful it will feel just to get myself moving (even if that’s not entirely the truth, at least not all the time). These helpful mind games give me a little kick in the glutes to start running. And sometimes, when I find I’m still procrastinating, I just thank my deadline-driven mindset, which turns on when time is running out and I need to stop thinking and just start stepping.

How Other Runner’s World Editors Motivate Themselves to Start a Run
I asked my colleagues for their best tips for getting started when motivation is low. Besides the reminder to take a rest day when your body calls for it, because that’s also important, here’s what they had to say:

“Usually, I think about how mad I will be at myself if I don’t run.” Aly Ellis, Director of Hype

“The biggest thing that gets me out when I don’t want to go is having a real reason to! The main ones, for me, are meeting up with my local running buddies or following an actual training plan for a race. In both cases, I guess I feel guilty if I bail, so I don’t and will be out there even in a cold rain.” Jeff Dengate, Runner in Chief

“I focus on the basics – what to wear, what to eat and drink, and what I’ll do – because when I overthink, I tend to convince myself not to go. If I have those three things covered, I’m good.” Monique Lebrun, Health and Fitness Editor

“I mix it up. That can be something like bringing my phone with me and listening to music – I usually run in silence or with friends – or driving to a trailhead to take in some new scenery.” Theo Kahler, News Editor

“If it’s raining or cold, or worst-case, both, I bundle up, even though I know I’ll overheat after a few minutes. Making sure I feel comfortable in those first steps helps get me started.” Pat Heine, Senior Video Producer

The post Useful Mental Hacks To Get Me Out the Door appeared first on Runner's World.

…keep chasing miles because I truly love it, even as I age.

So, eager to gain wisdom from those with more experience than me, I spoke with runners in their 30s, 40s, 50s, (and beyond!) about what they wish they knew when they were my age. Here are seven tips that stood out.

1. You Don’t Have to Achieve All Your Goals at Once
Haley Alam, 44, three-time Boston marathon qualifier and run coach at RunnersFix, started running in her teens. She wants younger runners to know that running is a lifelong sport, so you have plenty of time to accomplish your running goals.

When Alam set a 5K goal in high school, she wanted to break 19 minutes, so she set her AOL email address to include “1859” as a good omen. But she didn’t achieve that goal in her teen years, or even in her 20s. Instead, at 39, she finally ran 18:58, more than two decades after setting the goal. “I think there’s a fear of having to accomplish everything in your 20s, but a lot of runners can set big PBs and big goals well into their 40s,” she says.

2. Fall in Love With the Process More Than the Results
Many runners agree that joy is one of the most important aspects for a lifetime of running. Jon Mott, 38, elite athlete and founder of RunnersFix, started running when he was 16 years old and qualified for the Olympic Marathon Trials three times over the course of his career, but his love for running isn’t solely rooted in those achievements.

Maya Ellison, 48, certified run coach, has been clocking miles for nearly 30 years and found that longevity matters more than speed. In 2020, Ellison returned to running consistently after years of running sporadically to not only maintain physical health, but also emotional health. “For the first time, running became something I owned, not something I had to do,” she says.

“What I’ve learned over time is that smart, sustainable training is what allows you to keep running for decades,” says Ellison. That means staying consistent, prioritising recovery, and setting specific goals like running a sub-two-hour half marathon.

“It’s very likely that the details of any particular workout matter less than the overall consistency of effort, regularity of training, and steady progress towards growth-oriented goals,” says Josh Wessler, 38, certified run coach, who started running when he was 10. “Get out there, enjoy the effort, don’t get lost in the details.”

Tim Vigil, 61, a participant in the National Senior Games, who started running at age 13, agrees: “Most of the top runners aren’t the ones who are naturally talented; they are the ones who put in work every day, even when they don’t feel like it.”

3. Think of Strength Training as a Non-Negotiable
If you need more reasons to start lifting weights, Alam says her biggest regret is not strength training, starting in her 20s. “I actually started with strength work when I was coming back with my kids, and doing that strength work made me such a better runner. I did none of it in my 20s, and I so wish I did,” she says.

Alam recommends incorporating strength training two to three times a week, especially core work, to help prevent injuries and improve running economy.

“Strength and mobility are not optional,” adds Mark Cucuzzella, MD, a 59-year-old professor of family medicine in West Virginia who has since run more than 100 marathons and ultramarathons. He recommends focusing on movements like single-leg deadlifts, glute exercises, and his favourite hip-opening stretch, the “bretzel.” Each of these movements helps prevent injury and maintain speed as you get older, he adds.

4. Don’t Get Stuck on the Same Speeds
Jeannie Rice, 77, who holds the world marathon record for women over 70, started running 42 years ago (in her mid-30s) with the intention of losing weight. After she met her goal of losing 5 pounds, she started to race regularly.

Rice wants younger runners to avoid getting stuck on running one pace if their goal is to get faster. Your 20s are the time to take advantage of your body’s ability to build speed, she says.

“Not everybody has to be competitive, but if you have passion as a runner and would like to run a little faster, then you have to put work into it,” Rice says. She suggests setting a specific time goal for yourself and training for it. Adding a weekly speed workout to your schedule and training with a partner can also help you reach that goal, she adds.

Kathrine Switzer, 79, the first woman to run the Boston Marathon as an officially registered competitor, started running at age 12. She reflects on one thing that helped her achieve a breakthrough PB: “The thing that transformed my running was doing speedwork. I hated it, and I still hate it, but it’s effective,” she says. After integrating 200-, 400-, and 800-metre interval workouts on the track, her best marathon time went from approximately 4:20 in 1967 (when she ran the Boston Marathon as “K.V. Switzer” at 20 years old) to 2:51:37 eight years later in 1975.

5. Get Others Involved
When Switzer started running nearly 70 years ago, she noticed how difficult it was to get other women involved in running. “It was very, very hard to convince women at that time to run,” she says. “I did all my early training in my 20s with master runners, mostly guys over 40, because we all ran the same pace.”

“I didn’t learn how to give back to women’s running until later in my 20s and began working in the sport,” says Switzer. She created Fearless 261, an American-based global nonprofit organisation that empowers women of all ages through education and running. When someone starts to run, they gain a sense of accomplishment, which helps them feel strong and empowered as they get older, Switzer explains. “The early empowerment that I got from running starting at age 12 laid the foundation for self-belief for the rest of my life,” she adds.

Switzer believes every runner is capable of creating opportunities and a sense of community within the sport. Doing this yourself can look like simply running with a friend who’s just getting started, or even organising a run club in your community.

6. Don’t Compare Yourself to Others
Gisela Perez, a 72-year-old New York Road Runners (NYRR) Striders coach, started running in high school before training and racing more seriously in her 20s. After running more than 330 NYRR races, Perez found the most important reminder for herself is to avoid comparison to other runners.

“In the beginning [of my running journey], I would look at other people and think, ‘I’m so slow.’ But over time, especially once I started coaching, I saw how every runner brings their own life, body, and challenges to the table,” says Perez. “Instead of comparing, I focused on showing up and appreciating what my body was capable of on any given day.”

“Comparison will rob you of joy faster than anything else,” agrees Mott. “Stop listening to everything you see on social media or Strava and stop letting it control how you feel. This is your own journey.” He suggests taking a break from Strava or social media platforms if you find yourself falling into the comparison trap.

7. Running is Not About Suffering
Sara Hayes, 31, certified run coach, owner of Mindful Miles, used to think that struggling in her sport, like ignoring signs of fatigue, made her more of a legitimate runner, but now she knows that’s not true. “The best thing a young runner can do is build a relationship with their body rather than a performance résumé. Pace will come. Fitness will come. The thing that truly lasts is self-trust,” she says.

To build that trust, take easy days truly easy, fuel more than you think you need to, and prioritise joy and curiosity in running. “You don’t earn your spot in the sport by suffering. You earn it by learning [about] yourself,” Hayes says.

The post Training Advice Older Runners Recommend for Lasting Results appeared first on Runner's World.

…test out different methods to find what works best for you.

“Digesting food and exercising at the same time is difficult for most athletes,” says Joshua Scott, M.D., a primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. But running on an empty stomach can be tough, too. (Talk about seriously bonking.) So what should you do? Here’s a look at the pros and cons of eating breakfast before your run, and how you can fuel up without feeling sick.

The Case for Eating Breakfast
Let’s quickly recap the benefits of eating something before a morning run. Assuming you haven’t noshed since the night before, your body’s levels of glucose – the fuel your muscles use for energy – are pretty low. You’ll likely have enough to make it through a short run that’s less than an hour at an easy to moderate effort. But if you’re planning on running for more than 60 minutes or doing intense intervals on an empty stomach, you might find yourself feeling slow, lethargic, or even lightheaded without eating, Scott explains.

Eating before harder efforts brings those glucose levels back up, so your muscles have plenty of fuel to put to work quickly. The problem? Having a ton of food jostling around in your stomach can be a recipe for nausea, side stitches, or vomiting. And even if you don’t feel queasy, there’s a good chance your run will seem harder. During digestion, blood gets diverted toward your GI tract and away from working muscles (in this case, your legs). “That can make an otherwise usual workout seem more difficult,” Scott says.

The Case for Running on an Empty Stomach
Pounding the pavement without eating anything might help you steer clear of stomach issues. “Having an empty stomach prevents food from being bounced around,” Scott says, so you’re less likely to get slammed with the urge to upchuck. Time is also a factor. Not having to spend time prepping food and eating before your run might mean you get to sleep a little later – always a nice bonus!

But skipping breakfast can set you up for problems on long or intense runs. You might find yourself dragging without that ready source of glucose. “Fasted training leads to shorter, less intense workouts,” explains registered dietician and sports nutrition specialist Georgie Fear, RD, a certified specialist in sports dietetics. Push yourself too hard, and you could even end up feeling dizzy or faint. To make matters even worse, running without adequate fuel boosts your body’s levels of the stress hormone cortisol, which can temporarily suppress your immune system and make you more susceptible to getting sick.

And if you’re trying to lose weight, despite what you might have heard, running on an empty stomach does increase the amount of fat calories you burn, but that doesn’t mean faster weight loss. “When running, you burn both carbs and fat,” explains Liz Applegate, PhD, former director of sports nutrition at the University of California. “If you’re low on carbs, the body will kick in more stored fats for fuel. But due to low energy, you may not run as hard or as long. And after your run, your metabolism may slow due to your semi-fasted state. All this translates into fewer total calories burned. So eat a snack. You’ll run better and burn more calories than if you were running on empty.”

So What Should You Do?
It depends on what your workout looks like. Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. Though you certainly can eat beforehand if you want to. But if you’re going longer or are doing something intense like intervals, hills, or speedwork, it’s a good idea to get something in your stomach, says Scott.

If you plan to have a full breakfast, allow yourself at least two hours before running to digest and avoid queasiness. Aim for a mix of complex carbs and protein, such as scrambled eggs with whole-grain toast, yoghurt with fruit and whole-grain cereal, or oatmeal with milk, fruit, and nuts, Fear recommends. Save the giant cinnamon roll or bacon, egg, and cheese sandwich for a day when you’re resting or running later on. High-fat foods take longer to digest and are more likely to mess with your stomach.

Still, having breakfast before a run doesn’t work for everyone. If you don’t have time to eat and digest before running or you just don’t have an appetite first thing in the morning, fuel up with something smaller that you can eat right before heading out. “The most important thing to get in before exercise is carbohydrates, which also happen to be easiest on the stomach,” Fear says.

Focus on getting at least 100 calories of a carb-rich food such as a banana, a handful of pretzels or whole grain cereal, or a slice of toast. After your run, you can eat the rest of your breakfast and get in the protein, fruits, and veggies you skipped earlier, she says. An energy gel pack with around 100 calories is another good option.

As for your morning coffee, consuming caffeine before a run could help you go faster, harder, and longer, according to a review of 21 studies. Having two cups of coffee about an hour before running seems to deliver the biggest benefits, the study authors concluded. On the other hand, caffeine can mess with some athletes’ stomachs, Scott points out. If that’s the case for you, save the cuppa for after your run.

The bottom line here is testing out different methods to find what works best for you. Once you find it, stick to it, especially on race day.

The post Running Fasted vs Fed: Should You Eat Before Your Morning Run? appeared first on Runner's World.

…you should celebrate the days when you get out there, even when it’s the last thing you want to be doing…

Of course, sometimes keeping consistent is easier said than done. Between a busy schedule, unpredictable weather, and that snooze button on your alarm, it’s all too easy to lose motivation and skip a run.

That’s why you should celebrate the days when you get out there, even when it’s the last thing you want to be doing, says Alysha Flynn, founder of What Runs You and coach with Every Woman’s Marathon. “It’s about honouring the effort it takes to lace up, even when it’s tough,” she says. “That mindset has a ripple effect. A few consistent days stack into a week, and suddenly, you’re building the foundation for something bigger. All it takes is permission to start small – without guilt or pressure – and trusting that every mile is progress. Every step counts.”

With that in mind, we tapped four running coaches for some fresh, creative ideas to kick your motivation up a notch on days when it’s seriously lacking and help you stay consistent. Consider these your new secret weapons to ensuring your running routine becomes habit.

1. Run Just One Kilometre
If those four or five miles you pencilled in on the calendar feel overwhelming, scratch them – but make yourself go outside (or hop on the treadmill) and aim for only one kilometre, suggests Flynn. “It’s not about perfection – it’s about showing up and doing something rather than nothing,” she says.

Breaking a run into manageable chunks takes the pressure off, and often, once you’re out the door, you’ll find yourself going farther than you expected. “Once you start, that one kilometre often turns into two, three, or more,” says Flynn. “But even if it doesn’t, that single kilometre is still a win. You’re building consistency, and that’s what really matters.”

2. Go for a Good Theme
If your runs have started to feel monotonous, a simple, but fun, trick is to give each day of the week a theme. Think of it like spirit week leading up to a big homecoming game: You might have Trail Tuesday (go off-road or explore a new park every week), Wellness Wednesday (treat yourself to at-home spa treatments or a nap post-run), or Social Saturday (make a coffee date with your running buddies).

“Adding a theme to each day gives your miles a little extra purpose and personality,” says Flynn. It can also lead to more anticipation for upcoming runs, so your motivation might build throughout the week.

3. Treat Yourself
Meg Takacs, a run coach and founder of the Movement & Miles app, loves running rewards and suggests promising yourself something a little bigger for each major running milestone (a certain weekly mileage total, your first 10km, etc.) that you achieve.

“Give yourself a reward with every goal—maybe it’s a dinner you treat yourself to, a pedicure, a new pair of shoes, or a spa day,” Takacs suggests. The key, she says, is to keep the reward meaningful but not overindulgent.

Another fun twist is to keep the reward random. A trick to absolutely steal from Takacs: Write your rewards on paper and pull one out of a jar every time you reach a goal. The surprise keeps the payoff extra fun.

4. Freshen Up Your Running Routine
Sometimes, a little shake-up to your routine can make all the difference. “Put together a new playlist with some of your favourite upbeat songs or get yourself some new swag,” suggests Jeff Gaudette, owner and head coach at RunnersConnect. But don’t cue it up or put it on just yet. “Don’t let yourself use either until you have a day when you really don’t want to run,” he says. “Then, break them out.”

Gaudette notes that these little strategies work best when you reserve them for those days when your motivation is flagging. “Obviously, these things can’t be used daily; they’d lose their incentive, but they can be little tricks to use when you find you really need them.”

Laura Norris, owner and coach at Laura Norris Running, agrees, saying temptation bundling is a clever way to combine something you enjoy with running to make it feel more enticing. “Save something special to do only during your runs,” she explains. “If you enjoy audiobooks or podcasts, save your favourites so that you can only listen to them while you’re working out. If you run on a treadmill, save your go-to TV show to watch only during treadmill runs.”

5. Spend Money on Something Other Than Running
Yes, splurging on a fancy new pair of running shoes or tech-y watch may get you excited for your miles temporarily. However, investing in your overall fitness and well-being can also boost your motivation to stick with your running routine.

Buy a new protein powder, a pair of kettlebells, a self-massage tool, or yoga equipment for a related but slightly different approach, suggests Takacs. “Investing in an aspect of training besides the running itself can give you more purpose and accountability,” she says.

Whether it’s strength training, mobility work, or mindful eating, adding variety to your training regimen helps to reinforce your commitment to staying fit and motivated overall.

6. Walk, Don’t Run
You read that right. Again, this is all about building a new habit, and some movement – even though it isn’t as speedy as your runs – helps with that. “On the days you don’t run, walk at the same time of day,” says Norris. “Walking is low-intensity enough that you can do it on rest or off days. And if you walk on non-run days at the same time you normally run, you ingrain the habit of exercising and getting outside at the same time each day.”

The benefit here is twofold: First, you’re keeping up the routine of getting outside and moving, which can make it easier to transition back to running. Second, it can help you recover physically and mentally for your next run.

The Bottom Line on Staying Consistent With Running
Whether you start small with just one kilometre, build a habit of walking on rest days, or give yourself fun rewards, remember that every step counts. With the right mindset and a few tricks up your sleeve, you’ll find that motivation is always within reach.

The post Six Tips on How to Run Consistently So It Becomes Routine appeared first on Runner's World.

…these moves can help you run longer and stronger, and get you a little more excited to cross-train.

“Strength training can help maintain and build muscle in the body, which can help improve running mechanics,” says Williams, a former competitive distance runner. “It can also support your running goals and help keep you healthy and mobile for longer.”

However, adding weight training on top of an existing running programme can feel intimidating and overwhelming, especially if you don’t know what moves to add to your routine. While you have probably heard of moves like squats and lunges being great options for runners, the 10 underrated exercises listed here and recommended by certified trainers and run coaches should definitely have a spot on your workout schedule.

While they don’t get as much love as your standard strength exercises, these moves can help you run longer and stronger, and get you a little more excited to cross-train.

Exercises All Runners Should Add to Their Strength Workouts
Here, experts call out their favourite underrated exercises that they wish more runners would add to their training, including the benefits of the move, how to do it, and the best way to add to your routine.

1. Weighted Plank Pull-Through

Why it works: According to Williams, plank pull-throughs are a great way to build core strength via an anti-rotational movement. That means you’re resisting rotation in the torso to keep the core (and the rest of your body) stable. “Adding in the pull-through [to a plank] will recruit more of the deep core muscles and obliques, which makes the exercise more challenging and more interesting compared to a basic plank that you may be bored with doing,” she explains. Plus, “too much rotation of the torso during running can impede proper running mechanics, so learning to connect with the core properly can be beneficial,” Williams adds.

How to do it:

1. Start in a plank position, a dumbbell or kettlebell placed to the right of the torso. Place hands and feet shoulder-width apart, with shoulders directly over wrists and forming a straight line from head to heels.
2. Using the left hand, grasp the weight and drag it across the floor until it is to the left of the torso.
3. Place your left hand back in the plank.
4. Then, grab the weight with your right hand, dragging it to the right side.
5. Continue alternating. Do 2-3 sets of 6-10 reps per side.

The best time to do it: This exercise can be part of a larger strength training session or can be done as part of a core-focused routine, after an easy run, Williams says.

2. Bridge

Why it works: According to Hallie Murphy, an NASM-certified personal trainer, bridges build strong glutes, back, and core. It’s a straightforward movement that fights underactivity in your glutes and can help prevent back pain. It also helps to build pelvic stabilisation and the strength you need in key areas to assist in better running.

“A perfect glute bridge consists of elevating your hips until your torso makes a straight line from your shoulder up to your knee,” Murphy says of solid form through the bridge position.

How to do it:

1. Lie faceup, with knees bent and feet planted hip-width apart. Make sure toes are pointed straight forward. Place arms down by sides, palms open toward the ceiling.
2. Slowly lift hips, engaging glutes, and squeezing abs. Avoid arching back.
3. Once you reach the top of the glute bridge, squeeze your glutes as tightly as possible and hold for a few seconds.
4. Then lower your hips back down to the floor in a controlled motion without releasing the tension in your abs and glutes.
5. Repeat. Do 2-3 sets of 10-12 reps.

The best time to do it: Murphy recommends doing this exercise when you first wake up, while warming up for a run or strength workout, or incorporating it into a core routine.

3. Hip Thrust

Why it works: Consider the hip thrust a step up from the glute bridge. According to Williams, hip thrusts are a great exercise for the glutes, aka the biggest muscle in the lower body that also helps runners generate speed and power and assists in moving the body forward.

“Hip thrusts can be friendlier on the knees than lunges and squats, which can be a common complaint [for those moves],” she says.

How to do it:

1. Start with a chair, bench, or couch behind you, facing away from it. Place dumbbells on hips (or do this with bodyweight only). With feet flat on the ground and hip-width apart, and knees bent, align the chair so the shoulder blades are resting on top. Place hands on dumbbells or behind the head if doing bodyweight only.
2. On an exhale, press weight into heels and lift hips until you form a straight line from knees to chest, bringing torso parallel to the ground. Use glutes to lift hips. Keep your chin tucked slightly so your spine stays neutral. Avoid lifting with low back.
3. As you inhale, slowly lower your hips back down.
4. Repeat. Do 3-4 sets of 10-12 reps.

The best time to do it: This exercise can be done as a part of a longer strength training session once or twice a week, Williams says. Make sure to warm up beforehand (light movements such as leg swings will do the trick), especially if using dumbbells.

4. Bent-Knee Calf Raise With Forward Lean

Why it works: This exercise is great for strengthening the soleus, a muscle of the calf, which works to propel you forward while running, says Anh Bui, D.P.T., a physical therapist, certified strength and conditioning specialist, and USATF Level 1 run coach.

“Runners should strengthen this muscle because a vast majority of calf strains in distance runners occur in the soleus, not the gastrocnemius (both of which make up the ‘calf complex’),” she says.

How to do it:

1. Stand facing a wall and place hands on the wall at shoulder height, keeping your elbows straight. Walk feet back so fingertips are at eye level and keep head, neck, and spine in a neutral position so that you are leaning forward from the ankles.
2. Lift one leg and bend the knee of the standing leg to about 90 degrees (or as low as you can go). Maintain a bent knee position as you raise onto your toes.
3. Pause, then lower back down.
4. Repeat. Do 2-3 sets of 8-12 reps on both sides.

The best time to do it: Bui recommends doing this exercise right before or right after your run.

5. Eccentric Step-Down

Why it works: The dumbbell step-down is a variation on the dumbbell step-up, which allows runners to train single-leg strength more efficiently, says Emily Abarquez, an NASM-certified personal trainer.

“Dumbbell step-downs and step-ups more closely mimic running strides than traditional split squats or lunges,” she explains. “The benefit of training the step-down versus the step-up is that the step-down allows for greater stability and safety while focusing on loading your hamstrings and glutes in the eccentric (lowering) portion of the movement, which will allow you to gain much more strength than focusing on the concentric (lifting) portion.”

You can start with bodyweight for this move, but then add weight. “If you can perform 15 of these with just your bodyweight on each leg, you’re ready to add a light dumbbell,” Abarquez says.

How to do it:

1. Stand on top of a bench or box, on the right foot, with the left foot off the surface. (Hold onto a wall or uprights for support if you need it for the first couple of attempts.)
2. Slowly lower down, on a count of 3-5, bending the right knee, and letting the left leg lower behind you toward the ground. The shin of the right working leg should remain vertical as you sit back into the bottom of the movement. Lower the left leg down toward the ground until the hips are parallel with the working knee.
3. Push through the right heel to stand back up.
4. Repeat. Do 2-3 sets of 8-15 reps on each leg.

The best time to do it: “You’ll want to train this movement progressively in your off-season rather than right before a race,” Abarquez says. It’s a good move to add to your leg day workout. “You’ll want to perform this exercise on non-running days, preferably right before a full rest day.”

6. Lateral Band Walk

Why it works: According to Michael Clemons, a certified personal trainer and director of operations at Running USA, lateral band walks can be a game-changer when it comes to preventing injury.

“Physical therapists often use them with their patients, and I think runners need to adopt it more (before they get injured),” he says. “Runners tend to focus on moving forward, and lateral movements are important for strengthening the glutes and hips to help you stay injury-free and run stronger.”

How to do it:

1. Place a resistance band around ankles and with feet about hip-width apart, point toes inward.
2. Take 5-7 steps right, then 5-7 steps left.
3. Repeat that sequence 5 times through.
4. Rest, then repeat for another 2 or 3 rounds.

The best time to do it: This exercise is so quick and easy that you can do it at night in your living room while watching TV, Clemons says. He recommends avoiding them the night before a big workout or long run, because they work your hips pretty hard. But otherwise, incorporate them into your routine whenever you can.

7. Lateral Step-Up With Overhead Press

Why it works: According to Andres Padilla, a certified personal trainer, USATF level 1 run coach, and board-certified exercise physiologist in Corona, CA, total-body exercises, such as this one, increase strength and coordination in many of the muscles you use while running.

“Runners need this exercise to strengthen gluteal and hip extensor muscles, improve hip range of motion and improve neuromuscular communication between the lower and upper body,” he explains. “When your body communicates well, you can improve your speed more easily.”

If you are trying this exercise for the first time, Padilla recommends starting with a shorter step. Over time, work your way up to a 12-inch platform.

How to do it:

1. Stand to the left of a step or chair, facing perpendicular to it. Hold a dumbbell in your right hand, with your elbow bent and the weight by your shoulder.
2. Step up sideways onto the step. As you stand up, press the weight straight up, and bring the opposing left knee straight up. Aim to have the dumbbell and opposing knee reach their peak height at the same time.
3. Slowly lower the weight back to your shoulder and step back down, left leg landing back on the ground.
4. Repeat. Do 3 sets of 15-20 reps on each side.

The best time to do it: Padilla recommends doing this exercise during regular strength training sessions, two to three times per week. This is a one-sided exercise, so make sure to do the same amount of reps or time on both sides. Start with a light dumbbell and work your way up to a heavier dumbbell.

8. Banded Side Plank Clamshell

Why it works: As a general exercise, clamshells are beneficial in helping to strengthen the gluteus medius, bringing more power and stability to your hips, says Maggie Lentz, USATF level 1 run coach and American Council on Exercise-certified health coach. They’re also great for reducing the risk of injury throughout the entire lower body, giving you greater stabilisation in agility workouts, as well as more strength and power.

This compound exercise targets the abs and glutes—doing more for your body with fewer moves and time, she says. “It greatly benefits runners by being a unilateral exercise, which aids imbalance on each side of the body.”

How to do it:

1. Place a resistance band above both knees. Lie on the right side with knees bent, elbow underneath the shoulder with forearm on the mat, and hips, knees, and feet stacked.
2. Press into the forearm and use the obliques to lift hips as high as possible, keeping abs engaged. This is the starting position.
3. Lift the top knee to open the thighs like butterfly wings.
4. Then slowly lower the knee to the starting position. (Do not lower the hips.)
5. Repeat. Do 2 sets of 10 reps on each side.

The best time to do it: This exercise can be done without a band as a prerun warmup, Lentz says. It’s also great prehab work paired with easy running days or as a core and glute workout on hard running days.

9. Hamstring Curl With Sliders

Thomas Hengge

Why it works: In addition to targeting the hamstrings, this bodyweight exercise engages your core and glutes. According to Lentz, hamstring sliding curls are a beneficial exercise because your own bodyweight acts as resistance. They’re also great for runners of all levels, especially if you’re recovering from an injury.

“Running places a repetitive functional overload on the quads, therefore making this muscle group dominant,” Lentz explains. “[As a result], runners need strong, healthy hamstrings for two reasons: to avoid injury and to become stronger, and maybe faster athletes.”

How to do it:

1. The hamstring sliding action of this exercise requires a pad, cloth, paper plate, or furniture sliders under the heels. You can also wear socks on a slick surface.
2. Lie faceup on the floor, arms at your sides with palms down.
3. Extend legs with heels on a sliding object.
4. Lift glutes about 1-2 inches off the floor, squeezing muscles.
5. Slide heels toward glutes until heels are under knees, and as you do so, lift hips higher.
6. Pause, then slide heels back out to straighten legs.
7. Repeat. Do 2 sets of 10 reps.

The best time to do it: “Hamstring sliding curls highly focus on the hamstrings while being easy on the lower back and knees, so they can also be done with a higher frequency, which is beneficial for building strength,” Lentz says. She recommends working them hard on harder running days, alternating with one-legged curls for single-sided gains.

10. Inchworm Plank

Thomas Hengge

Why it works: Having a strong core and glutes is essential for all runners to perform at their best, Lentz says. This exercise targets your whole core, while strengthening the muscles of your anterior chain (the front half of your body) and stretching the muscles of your posterior chain (the back half of your body).

“Runners lose form when exhausted, and your upper body’s job is to keep you stable on a run,” Lentz explains. “The faster you run, the less time you’re in contact with the ground, which is when the upper body helps you keep your balance so you can maintain good form as you increase your pace, and without affecting your efficiency.”

How to do it:

1. Stand with feet hip-width apart.
2. Fold at the waist and reach arms down toward the ground.
3. Walk hands away from feet into a plank position.
4. Pause, then push off with arms and walk hands back to feet.
5. Stand up.
6. Repeat for 5-10 reps or for 30-60 seconds.

The best time to do it: Due to its strength/stretch modality, this is an excellent move to incorporate into an active warmup before strength training or high-intensity training, Lentz says.

The post 10 Exercises Run Coaches Wish You’d Do More Often appeared first on Runner's World.

By alternating between running and walking, you gradually build stamina and aerobic capacity…

Whether you’re looking to transition into a training plan safely and avoid injury, or you’re a beginner looking to get into the groove of running, the run/walk method helps you put your best foot forward.

Some runners apply this method to their 5km, marathons and other races. But if you’re brand new to the concept, you’re probably looking for some guidance on where to begin.

To help you pinpoint exactly how to start a run/walk programme, essentially a training plan for run/walkers, we spoke with experts to reveal exactly how to start, the benefits of a run/walk programme, together with some useful tips.

What are the benefits of starting a run/walk programme?

1. Reduced Risk of Pain and Injury
New runners often bite off more than they can chew and wind up facing injury. In fact, novice runners are more likely to sustain injuries than experienced runners, according to a study from 2018 in The Physician and Sportsmedicine.

Researchers examined more than 4600 runners, including 1405 novice runners (those who had started running within the past 12 months) and 3195 experienced runners (those who had been running for more than one year). The researchers found that novice runners reported more injuries per 1000 hours of running, compared to experienced runners. They had a higher incidence overall, as well as more trips to the doctor. The running-related injuries often occurred in the knee and lower leg.

Thankfully, though, the run/walk method can protect you from hitting those bumps in the road. The walk intervals allow your muscles to recover, explains Sara Hayes, UESCA-certified run coach and founder of Mindful Miles, reducing your risk of injuries and preventing beginners from overdoing it.

Plus, the run/walk method could potentially help with back pain. A recent British Journal of Sports Medicine study examined 40 men and women aged 18 to 45 with chronic low back pain to assess the effect of running on pain intensity. Half the participants underwent a 12-week run/walk programme, consisting of three 30-minute sessions per week delivered by an exercise physiologist, and reported on their pain intensity levels.

At the end of the three-month programme, the pain intensity levels in the run/walk group decreased by more than 19 points on a 100-point scale. They showed significant improvements compared to those with more traditional back pain care and no exercise.

2. Better Endurance
By alternating between running and walking, you gradually build stamina and aerobic capacity, says Hayes, without physically overwhelming your body and potentially quitting before you make true progress. Over time, the transitions between intervals become more fluid and help improve endurance.

The run/walk method sets you up to run longer, too, and even take on a race. A study published in the Journal of Science and Medicine in Sports in 2016 examined 42 runners and found that those who used the run/walk method to run a marathon finished with similar times to their PBs when they only ran, and reported less muscle pain and fatigue, compared to those who didn’t use the run/walk method.

3. Improved Mindset
The run/walk method allows beginners to understand what it feels like to run, because it consists of a gradual introduction. You ease your body into the movement through intervals, so it feels less overwhelming, Hayes explains.

Additionally, the walk intervals help reduce the mental stress that sometimes comes from running continuously, says Hayes. Knowing that a walk is coming can help you enjoy your workout more, so you’re more likely to improve and less likely to abandon your training plan.

How do you start a run/walk programme?
The run/walk method starts with truly understanding that it’s a structured way of running, or interval training, using both run and walk periods, explains Amanda Brooks, certified run coach and personal trainer. “For a lot of people, that, in itself, makes a difference,” she says. This means putting in quality efforts for each interval, rather than treating the walk portions as rest periods.

Jeff Galloway, run coach and creator of the run/walk method, explains that while individual run/walk intervals will look different for every runner, every programme should include a few basic techniques. For example, beginners should aim to get a feel for the run/walk intervals and paces that feel best for them (which may take trial and error), balance weekly run/walks with complete rest days and regular walks, and gradually progress the duration of each workout.

More specifically, try this run/walk schedule created by Amanda Brooks:

1. Run for one minute. Walk for three minutes. Repeat this five times or about 20 minutes, two to three days a week.
2. After three to four weeks, or once you feel ready, cut your three-minute walk down to two minutes.
3. After another three to four weeks, or once you feel ready, increase one of the run/walk days to 30 minutes instead of 20.
4. After another three to four weeks, or once you feel ready, cut down your two-minute walk to one minute.
5. After another three to four weeks, or once you feel ready, increase all three run/walk days to 30 minutes.

How do you stick with a run/walk programme?

Avoid Doing Too Much Too Soon
New runners have a tendency to go out too fast, stopping when they run out of breath, or dropping off after the first 10 minutes. Brooks urges runners to err on the side of doing less, so as not to burn out. It’s tempting sometimes to skip walks or push harder than you should, Hayes explains, but it’s crucial to stick to the plan and make gradual progress.

While it’s fine to occasionally skip a walk interval, Hayes explains, remember they are there to keep you enjoying your workouts and sidestepping injury, and that gradual progress is more likely to lead to consistency over time.

It’s also important to finish your run feeling like you could do more, not like you’re on empty, Hayes explains. By avoiding post-workout fatigue or exhaustion, you’ll finish with confidence in your abilities and excitement for the next workout. You’ll also find it easier to recover in between runs, so you don’t risk pain or injury that disrupts the flow of your training.

Focus Less on Pace, More on How You Feel
“If you’re completely new to running or movement in general, it’s normal for it to feel uncomfortable at any pace,” Hayes says. “It just means your aerobic system is deconditioned, and it will take some time to understand pacing and for your runs to feel easier.”

To figure out your paces, Hayes suggests using your intuition and focusing on how you feel before you look at metrics. To transition from a walk to a run, slightly increase your brisk walk pace to an easy run pace, which should feel slightly more elevated, she explains. “The goal is to learn how your body feels during an easy run since the actual pace will vary from day to day,” says Hayes.

On a scale of one to 10, your rate of perceived exertion (RPE) for walk intervals should feel like a two, while run intervals should feel like a three or four.

Try the Huff and Puff Test
Pay attention to your breathing to understand your efforts during each interval, Galloway says. Add in longer walks if the runs leave you gasping for air – Galloway calls this the “huff and puff test.” “If you start to huff and puff, take a walk break of at least 30 seconds,” says Galloway.

Beginners should prioritise having an enjoyable experience, so if the runs are making you miserable, walk for an extra 60 seconds or until you feel better and then, if you can, run again.

Warm Up and Cool Down
Don’t assume that because your workouts involve brisk walks and gradual movement, your body will warm up on its own. Even five to 10 minutes of dynamic stretching, like leg swings or hip circles, ensures that your muscles are loose and your blood is flowing properly before each workout, especially if it’s cold outside, according to Hayes.

After your run, a solid cooldown consists of five minutes of walking and some post-workout static stretching, which reduces muscle stiffness and improves flexibility, Hayes adds.

Find Your Motivation
Newbies tend to need a little extra motivation to keep getting out there, according to Galloway. To stay excited, consider joining a local run group, finding a mentor, or working out with friends who run at your pace or also want to do run/walks. A sense of community offers encouragement and excitement to keep going.

Galloway also recommends utilising his run/walk app to find tips and additional encouragement. Runner’s World International offers a couple of different run/walk method training plans, as well, so you can find the best one that works for you. The success of checking off workout after workout will help push you out the door.

Celebrate Your Progress
Take a look back on what you’ve accomplished week by week instead of solely looking toward your new goals, whether you keep a running journal or log your efforts through a fitness tracker like Strava. Reflecting on your progress will inspire you to keep showing up so you’re more likely to stick with your run/walk workouts and remain consistent, Brooks explains.

The post How to Start a Run/Walk Programme appeared first on Runner's World.

…here are the top 10 lessons we’re taking from this year into next…

No single person knows everything about the sport of running. There’s always a different training strategy, a new recovery trick, or a fuelling technique that may make you a better runner.

In our quests to provide you with the best information available, the international staff editors constantly receive tips from running experts. This past year, we’ve used this information to try new approaches to training and racing, and refined our workouts to make training easier and more successful.

With all that information, here are the top 10 lessons we’re taking from this year into next, and how you can do the same.

Train With Friends

Who doesn’t love running an easy run with a buddy? It breaks up monotonous miles by keeping you entertained throughout the run.

However, not all runs are easy or conversational. The real key to conquering speedwork – according to Runner-in-Chief, Jeff Dengate – is finding training partners to run hard efforts alongside. “Even though I’ve been running for 40 years, I still get anxious when speedwork shows up on my training plan,” Dengate says. “But, I’ve found that it’s far easier to get through when I have friends to run fast with.”

One issue with this strategy is that Dengate’s usual crew isn’t always running the same speeds. The fix they found is using a half-mile loop at a local park for speedwork and tempo runs. This lets each member of the group join the workout for as many reps as they can, and drop off when they need to.

“For example, I had to do 2 x 5km at marathon pace, and a few friends joined me even though they weren’t able to hang on for the whole thing,” Dengate explains. “So, they ran one loop, then peeled off and waited for me to come back around. In the end, their workout was 8 x 800m, and I never had to run a step of my workout solo. We all got fitter, and none of us had to do it alone.”

Surprise Yourself With Speed

If you’re in between races or simply running for fitness, sometimes you need a bit of a shake-up in your running routine. Brian Dalek, director of content creation, suggests firing up a more structured speed workout to add some variety to your miles.

“Most of my year was unstructured in its training,” explains Dalek. “So, to break out of a rut at times, I would let my Garmin prompt me with one of its workouts as I went out the door. I didn’t look at things ahead of time. If I felt up for a run with sprints or a tempo effort, I tried the workout. If it was too aggressive, I quickly dismissed it. But the surprise workout when you don’t have a goal can lead to a mood boost and confidence gained when you approach the recommended paces.”

Do Postrun Strides

“I’m a firm believer that postrun strides are the glue that holds my training together,” says Theo Kahler, news editor. “They’re great for sprinkling in a bit of speed to my week without straining my legs too much. They shouldn’t feel difficult – they’re more designed to help you focus on form and keep some pop in your legs.”

Strides are essentially 20- to 30-second intervals of faster running. Kahler usually does four to eight after his easy runs, taking about 30 seconds of rest between each rep. “There are certainly days when I don’t feel like doing them,” Kahler says. “But my buddy, Shane, likens them to ‘eating your vegetables.’ Sometimes you don’t want to do it, but your body will thank you later.”

Take Recovery Days Seriously

Cat Bowen, senior editor of commerce reviews, says the biggest lesson she’s learned is the importance of intentional recovery.

“I’ve always been someone who did their rote stretches and walking warmups, but for years, that’s all I really did,” Bowen says. “It wasn’t until I injured my back that I started taking recovery seriously. My physical therapist suggested heat therapy, massage, and time in the sauna to fully get my body to decompress.

To meet those suggestions, Bowen typically foam rolls after every run, uses a massage gun when she’s sore, and spends time in a sauna blanket every night or uses the sauna at the gym. She also gets deep tissue massages a few times per year, specifically after a marathon or ultra.

“I’m in my 40s now, and perimenopause is a pain. Prioritising rest days and active recovery means I can leave it all on the track because my body is prepared enough to handle the intensity of a tough run,” Bowen explains.

Dial In Your Strength Training

If you’re completely new to strength training, starting with one day per week is the perfect way to level up your fitness in 2026. Targeted strength work can help you address muscle weaknesses that lead to aches, pains, and injuries on the run.

“After developing some hip pain during my second half-marathon training cycle in 2025, I consulted with experts and a physical therapist to help me understand what was going on,” says Erica Murphy, senior director of SEO and content. “Essentially, what I learned is that during my training, I wasn’t prioritising enough single-leg exercises. Think about it: Each step you take while running, you’re jumping from one leg to another, and if your glutes, hip flexors, quads, hamstrings, and more aren’t prepared for that movement, issues can develop.”

Two of Murphy’s new go-to exercises are single-leg bridges and banded side plank clamshells.

Similarly, Mallory Creveling, CPT, deputy editor of health and fitness, experienced calf tightness and Achilles aches this past summer, prompting her to make a change to her strength workouts. “Calf strength is so crucial to getting faster and avoiding aches and pains in the lower legs,” says Creveling. “I didn’t have many targeted calf exercises in my strength routine before, but now heel raises (straight leg to target the gastroc calf muscle and bent leg to target the soleus calf muscle) have become a part of my routine. I aim to do them at least once a week, but usually twice.”

Try Yoga

“I have to add at least one yoga class to my regular weekly schedule,” says Senior Features Editor, Pavlína Černá. “It seems like every time I’ve been injured was when my yoga membership lapsed, and I didn’t renew it for a few weeks. It makes such a difference to my body.”

Research suggests that having a consistent weekly yoga routine improves cognitive function, can reduce back pain, and can even boost your running performance by helping you breathe more efficiently and lower your rate of perceived exertion. It can also help improve flexibility, stretching out tight running muscles.

Hold Stretches Longer

In addition to strength, mobility is also crucial to performance, but it takes consistent attention to see improvement. While Creveling added calf exercises to her routine to address tightness and pain, she also learned about the importance of holding stretches longer – two full minutes per stretch. “Because my ankle mobility is so limited, I’ve committed 12 minutes per day to improving it, stretching my gastrocnemius, soleus, and my big toe extension,” Creveling says (see images below).

Don’t Overlook Your Footwear Fit

“If your shoes are too tight, don’t make excuses – return them,” says Deputy Features Editor, Courtney Linder. “I ran 10km in a pair of too-tight shoes, even though I knew something felt off after the first kilometre. Curling up my toes threw off my entire gait, and shortly thereafter, a physical therapist diagnosed me with the ever-dreaded runner’s knee.” While poor-fitting shoes are certainly not the only cause of runner’s knee, they can definitely contribute to issues on the run. Even if you fall on the other end of the spectrum – your shoes are too big – you can experience blisters and toe bruises from your foot sliding around too much.

The point: Proper footwear minimises the risk of these avoidable ailments.

Forget About Perfection

Through countless expert interviews and in training for her first marathon this past year, Associate Health and Fitness Editor Kristine Kearns learned about navigating burnout and tempering sky-high standards.

“Personally, I tend to have a kind of perfectionist go-getter attitude that I think many runners can relate to,” Kearns says. “So when I trained for my first marathon, I had this belief in my mind that because it was my first time conquering such an iconic distance, I should cover as much of my training plan as possible. In reality, I ended my training cycle feeling really burned out. I remember hearing you really only need to cover about 80 percent of your plan to be 100 percent ready to race. I wish I had actually kept that in the back of my mind because I think I would’ve felt more eager, energised, and excited throughout the entire four months of training.”

Have an Open Mind

No matter your experience level, trying something new could change your running for the better.

“I found that trying new things in my running has made the sport so much more fun,” says Associate Service Editor Matt Rudisill. “I tried cutting coffee for a week, running in barefoot shoes, using the new Eliud Kipchoge-backed AI training app, and even stepping onto the treadmill for the first time in a decade, all within the past few months. Taking on these new challenges spiced up my running and made me excited to lace up my shoes day after day. That consistency allowed me to become a stronger runner than I’ve been in years, and all it started with simple changes.”

On your own, you could test a new pair of shoes, run at a different time of day, or finally select your next goal race – and these can add some motivation to your miles. More motivation means running more consistently, which is the first step to building a strong fitness foundation.

The post 10 Tips to Boost Your Performance in 2026 appeared first on Runner's World.

This might lead to uncomfortable rubbing and chafing…

To help you avoid the discomfort, here is everything you need to know about how to treat and prevent chafing.

What causes chafing?
Chafing is a result of friction that occurs when skin rubs against itself or clothing. “Whether you’re running, walking, or doing cardio, the constant rubbing together of parts of your body causes friction,” says Dendy Engelman,  a dermatologist in New York City. “Friction can often lead to weakening or wearing away of the skin, which we call chafing.”

Chafing is usually divided into two categories: skin-on-skin rubbing (for example, your thighs or underarms) and fabric-on-skin rubbing (when your shirt, sports bra, or shorts lining aggravates the skin). Additionally, excessive moisture on the skin, either sweat or rain, can exacerbate the effects of chafing, Engelman explains, which means long runs in steamy or rainy conditions may be a recipe for disaster.

Luckily, chafing can easily be prevented and treated.

How do you prevent chafing?
First, if you typically feel chafing when you run, apply a lubricating balm in that area before you start your stride to reduce the effects of friction. Some people also like to use powder to absorb moisture.

While it seems counterintuitive given that wet conditions increase chafing, dry skin — rather than well-moisturised skin — is more prone to rubbing, Engelman adds.

“If you’re doing a long-distance activity like running a marathon, you’ll want to create a layer between your skin and your workout gear,” Engelman says. “Making skin more pliable with moisturisers and lotions will reduce friction.”

To avoid chafing, Engelman also recommends covering sensitive skin areas with Body Glide, powder, or a hypoallergenic balm made specifically to reduce the effects of friction, before you run.

Make sure to cover all of your usual hot spots, such as your thighs, armpits, and nipples. If you’re going extra long, you might want to stash a travel-size stick of balm in your shorts.

After you’ve prepped your skin, put on the right apparel to minimise rubbing, including breathable and sweat-wicking materials from top to bottom. “Forego loose, ill-fitting cotton clothing because that just traps in moisture,” Engelman says. Instead, she recommends wearing shirts and shorts made from synthetic materials that cling to your body. If your thighs tend to rub, you might opt for shorts with a longer inseam, such as compression shorts that hit mid-thigh or trail shorts. Still, even sweat-wicking clothes can be sneaky chafers.

Avoid sports bras that are too snug, as they can dig into and irritate the shoulder blades and rib cages. When possible, wear seamless and tagless gear, as the stitches and tags can rub skin.

Unfortunately for men, even the best synthetic top may not prevent the dreaded runner’s nipple (when the nipples chafe so much they start to bleed). Save yourself the pain and embarrassment, by taping them or putting on a plaster before you head out for a high mileage.

Lastly, pay attention to your equipment such as heart rate monitor chest straps, hydration belts and backpacks, and phone armbands as these can cause chafing because the straps create heat and friction against your shirt or skin. To minimise the effects of this, make sure to tighten your equipment so that it isn’t bouncing (less movement means less chafing), and apply skin lubricant or cream to the areas touched by the gear.

How do you treat chafing?
Sometimes, chafe happens. But don’t worry — if you get back from a run with a raging rash, there are a few ways to stop the problem from getting worse.

First, when you hop in the shower, make sure the water is set to a lukewarm temperature, as scalding water can make the burning sensation worse. Gently lather up with an antibacterial soap to ward off bacteria that can creep into exposed skin and cause problems like folliculitis, a skin condition that occurs in athletes.

Once out of the shower, be sure to pat, don’t rub, your skin dry and apply an antibacterial ointment or A+D Zinc Oxide cream (yes, they’re diaper-rash creams, but the zinc oxide-packed products are great for soothing irritated skin).

After you soothe your rubbed-raw self with ointment, slip on comfy, non-clingy clothes that will let your skin breathe. Remember that even the worst rashes will heal before you know it.

The post Summer Heat and Humidity Mean More Chafe appeared first on Runner's World.

The behaviours you think are wrong may actually have you on the right track.

We talked to run coaches about common behaviours they see athletes try to correct, when they really shouldn’t.  Here are the six habits that might look bad on paper, but can boost your running performance and give you confidence that you’re on the right track to speed and endurance.

1. Walking During A Run
For many runners, walking feels like a sign of failure or a lack of toughness. But that couldn’t be further from the truth. Runners who walk during their runs receive plenty of fitness-building benefits, according to Danielle Hirt, certified run coach and founder of Run With Coach D. “Walking while running is a sneaky performance booster for all distances,” she says.

Slowing to a walk during recovery intervals in a speed workout allows your heart rate to come down far enough so you’re able to take on the next rep with renewed energy. And strategic run/walk intervals sprinkled into easy or long runs can allow for more sustainable zone two training by keeping heart rate in the correct zone.

Runners shouldn’t shy away from carrying that run/walk strategy into races either, says certified coach and personal trainer, Josh Wessler. “If you practice walk breaks in training, you’ll have them as a tool to use on race day,” Wessler says. “You’re giving yourself more options.” You can quite literally run/walk anything from a mile to a marathon.

2. Starting Out Slow
Plenty of athletes get discouraged when their first kilometre of any run is slow compared to the rest of the run, says Mike Given, certified run coach based in New Jersey.

“Runners think something’s wrong with them because everyone else takes off right away,” Given says. “But starting slow is exactly what you should be doing. It gives your body time to increase blood flow to muscles, improve oxygen delivery, and mentally focus on the run.” It also promotes a more manageable pace that you’re able to hold comfortably through the end of your run. Basically, by starting out slow, you’re preventing mid-run burnout.

A slow first kilometre of a run isn’t wasted time – it’s your body’s way of getting into rhythm. Every runner’s warmup curve looks different, and learning what yours feels like is part of becoming a smarter, stronger runner. If it happens to be slower than everyone else on, say, a group run, that’s okay. Maybe head out a few minutes earlier than your group next time, instead of gassing yourself to keep up right out of the gate.

3. Racing Often
Some runners love race-day energy so much that they sign up for every local 5km or half-marathon they can find. Conventional wisdom says racing too often leads to burnout, injury, or both – but if you learn to race strategically, you can still get your fix.

“There’s nothing wrong with racing frequently if you know how to pull back,” says Tia Pettygrue, certified run coach based in Florida. “Of the 179 half marathons I’ve run, I’ve ‘raced’ fewer than 30 of them.”

Pettygrue uses many races as part of her long-run training, running some easy, mixing in tempo miles to others, or using a shorter race to test her marathon pace effort. “Running races during training can benefit you if executed properly,” says Pettygrue. “You don’t have to go all-out every time.”

If you love the community and excitement of racing, keep it up! The key is not running every race super hard. Treat some events as social runs or supportive workouts. You can gain race-day experience and keep your training fresh.

4. Using the Treadmill
Few pieces of running equipment get as much hate as the treadmill, often dubbed the “dreadmill” because of its stationary, cooped-up nature. But it’s far from a runner’s enemy.

“For many runners, the treadmill is their only option for training,” Henry David Hall, certified run coach based in Connecticut, tells Runner’s World. “It allows them to run safely when it’s dark, when the weather is bad, or when childcare makes it impossible to get outside.” You should never feel shame in using a treadmill, especially if it’s the one thing that allows you to get up and move in the first place.

Beyond convenience, treadmill running can serve as an excellent tool for beginners learning pacing or experienced runners dialling in specific effort levels. “The treadmill helps maintain proper intensity for the duration of the run,” Hall says.

5. Eating “Unhealthy” Foods
Runners sometimes think that becoming a runner means adopting a squeaky-clean diet right away. While cutting out processed foods and emphasising nutrient-rich options certainly has advantages, fueling smart doesn’t have to mean always eating perfectly, Hirt says.

“Marathoners need carbs,” says Hirt. “Sometimes the easiest way to get them is through a sweet treat post-run or some candy during a long run.” Sugar, after all, is fuel and in marathon training, it can be the one fuel option that works for you.

Hirt also sees runners put pizza in the “bad food” category. However, eating a few slices the night before a long run provides a great source of carbs to get you through the kilometres the next day. It’s important to remember both moderation and purpose, Hirt says. A little junk food doesn’t derail your training, but not changing a poor diet at all can also inhibit performance gains.

6. Moving or Missing Workouts
Missing the occasional workout causes many runners stress. “Often, I find runners think it means that they’re not training consistently, [their coach will] be disappointed in them, or that they’ve totally blown their whole training cycle,” says Kate Baughman, Kentucky-based certified run coach.

However, Baughman says there’s no need to worry about missing or shuffling around a workout or two. Learning to adapt to change is simply smarter training. Missing a workout is often unintentional. Unforeseen circumstances arrive and impede planned activities—that’s just how life is sometimes, Baughman says. When things do pop up, it’s important to make the most of the impromptu recovery day.

If you’re unable to tackle a hard or long speed workout, maybe you knock out a few easy kilometres instead.

If you’re physically ill, going out for a run could end up hurting you more than helping you. In that case, Baughman says taking a full rest day should not give runners stress because it can help them recover, reset, and get back on track the fastest.

“I’m not advocating doing difficult workouts only under perfect conditions,” Baughman says. “But when runners give themselves some grace, I find they usually come out on top and, crucially, avoid burnout in the long haul.”

If you train with a coach, make sure you contact them with any questions or concerns that come up, especially if you have to miss or reschedule a workout, Baughman says. Remember: Coaches are there to help you navigate the ebbs and flows of your training cycle.

The post “Bad” Running Habits You Shouldn’t Get Rid Of appeared first on Runner's World.

The bad news is you can’t cram in a bunch of workouts to make up for the ones you’ve missed.

You know you’re not running through it, so the question becomes, can you make up for that lost training time – cram missed workouts or add workouts to your plan – once you’re back on your feet?

It’s easy for runners to panic when a workout (or two) goes sideways, but this is “based in insecurity and anxiety,” says James McKirdy, founder and head coach of McKirdy Trained. It’s true that runners look at training as a weekly concept – after all, that’s how our society is set up to do anything – but our bodies don’t care what day it is.

“Our bodies are not based on calendars,” he says. “Our bodies only know when we’re truly rested, well fed, and ready for the next session.”

The bad news is you can’t cram in a bunch of workouts to make up for the ones you’ve missed. The good news, McKirdy says, is you probably don’t have to.

The type of illness or injury that has sent you to the sideline matters when assessing whether it will derail the rest of your training cycle and goal race, explains Jill Crosson, a Pennsylvania-based primary care sports medicine physician.

She says there is a difference between a head cold and a significant illness like bacterial pneumonia or other respiratory diseases. There’s also a difference between a stress fracture and a bruise or something like IT band syndrome. There are some illnesses and injuries that runners “can push through and those that are unsafe to push through,” Crosson says.

In longer periods of illness or injury, you might find yourself unable to exercise for at least a week. Here’s what to know when you’re getting back to your plan after that break.

How to Return to Your Training Plan After Time Off
Just because your COVID test comes back negative or your IT band pain subsides doesn’t mean your body is ready to jump back into training. If you dip your toe into a workout after being sick for a week or two and the miles feel terrible and you’re struggling to maintain even an easy effort, your body just isn’t ready yet.

In fact, if you continue pushing it, you may need more time off because your body is now recovering from the initial illness and the additional stress of the workout, Crosson explains. She reminds us that stress on the body comes in all forms: work, lack of sleep, taking care of kids or ageing parents, illness, and injury.

“Sometimes recovery is just time, and you can’t fast forward that,” Crosson says. Forcing yourself to push through a workout because you’ve been out might actually set you back.

But McKirdy said there’s good news, right? “What has been built doesn’t die. It just hibernates,” he says. “You’ll lose some lung capacity and it might take some time to come back, but it’s not going to take the same amount of time to get back to where you once were.”

In 2018, a small study of 21 people examined back-of-the-pack marathoners who took eight weeks off from nearly all exercise (less than two hours per week, and each activity had to be less than an hour). The researchers found that after four weeks, the runners had significant drops in blood and plasma volume, as well as a decrease in the left ventricle mass and thickness of their hearts, which translates to efforts feeling harder because of reduced oxygen to the muscles.

But factors like VO2 max and total haemoglobin mass (the number of red blood cells that transport oxygen to working muscles) didn’t see a significant decline. The lead researcher told Runner’s World that this likely means the runners would have an easier time returning to exercise and a quicker return to fitness.

When you do return to running, McKirdy says he never wants his athletes to squeeze in missed training. Once his runners can run 30, 45, 65 minutes easy, and it feels normal, they’re ready to get back into their training program (not necessarily right where you left off, though, still easing back into it).

In other words, if you’ve been out sick for 10 days, don’t hop into a 16km run. Make a gradual return, based on how you’re feeling. Your fitness isn’t lost, but trying to force the workouts before your body is ready can prolong the recovery period.

Let Wearable Data Help Guide You
Traditionally, the best marker of gauging whether everyday runners feel well enough to exercise is “how does your body feel?” Crosson says. But these days, we can pair that with wearable data, specifically heart rate variability and sleep scores.

Crosson says runners shouldn’t overlook these metrics when it comes to recovery from illness, in particular.

Heart rate variability, or what’s happening in between heartbeats, has become a popular tool to assess training readiness and overall health. Generally speaking, a higher heart rate variability (HRV) for you means better health, fitness, and training readiness. If you’re seeing a lower HRV, Crosson says, it’s important to figure out why; chances are it might be related to not being recovered enough.

And then there’s sleep. Quality sleep is “so clutch” when it comes to health, performance, and recovery, Crosson says. “When you don’t get enough, you know it.” If you’re sleeping well, you’re only doing good things for yourself and your performance. Once you are sleeping normally and tolerating your workouts without needing more rest, consider yourself recovered.

Assess Your Goals
Let’s say you’re in the throes of a 14-week training cycle for a half or a 16-week cycle for a full marathon. Generally speaking, you do have a little cushion for when life gets in the way, including illness or injury. If you miss a week or two overall, you shouldn’t fall too far behind in your training.

However, if you’re out for four weeks of an eight-week cycle, that’s another story, McKirdy says. You’d be hard-pressed to return to running at a higher level safely and healthily.

McKirdy reminds his athletes that their fitness is not just from the weeks in a dedicated training cycle; they’ve been building fitness long before with base training and regular activity.

“When an athlete is forced to miss because of sickness or injury, he can still find success because training is a culmination of a body of work over many months, and maybe even years of development,” he says.

If you’re sidelined early in the cycle, say, within the first two to three weeks, there shouldn’t be any issue jumping back into your regularly scheduled programming, so long as you feel healthy and you’re hitting your paces.

If you find yourself missing a few workouts two to three weeks out from race day, you really weren’t going to build any more fitness, McKirdy says. “You can only maintain what you have, or risk losing everything by trying to push too much,” he explains.

If your goal is to complete the race, and your illness or injury has cleared, you might be able to do just that. But if peak performance is your goal, you may need to reassess what’s doable if you’re still feeling sluggish from being out. Just remember: “You can’t cram in a speed session,” he says.

As the race gets closer, your time for recovery gets smaller. McKirdy says if you’re hit with a “massive sickness” that affects your lungs and you’re a week out from race day, then find another race. It sucks, but just won’t be recovered enough to perform.

The bottom line: No, you can’t make up for lost training time, and you don’t even have to try. Instead, ease back into running once you’re back to 100 per cent, and assess where you are in your training cycle to figure out what you can do on race day.

The post Can You Make Up for Lost Training Time? appeared first on Runner's World.

I recall one particularly gruelling run, a 50-minute slog at a ludicrous pace, in the spring of 2018. I saw it on my plan and immediately began creating a laundry list of excuses as to why this was just not going to work, why I wasn’t fit enough, why I wouldn’t finish, and why I would fail. Before I even laced up my shoes, I’d already convinced myself I couldn’t do this. Instead of using the warmup to find my groove, prepare for success, and get excited to make the best of it, I adopted a loser’s mindset, revisited my list of excuses, and fell further into a bad attitude.

I realised I needed to treat my training like my favourite workout: the long run.

How’d it go? You already know. I quit the workout mentally before I’d even started. Who knows how many times I stopped and restarted my watch? If you count the time I spent sitting on the curb feeling sorry for myself, it made for an awfully long afternoon. Well, it made for an awfully long few weeks, actually. One bad workout would derail me for days. The doubt lingered. I questioned my fitness. I cut more workouts short. And pretty soon, my fitness plateaued, or moved backwards.

The problem, I realised, was that I treated my entire training plan like a tempo run – hard, fast, strict. In a tempo run, if you don’t hit your pace early, it’s nearly impossible to catch up. In my training plan, I felt like if I didn’t hit a workout early, I wouldn’t be able to catch up.

So how did I fix my mindset? I realised I needed to treat my training like my favourite workout: the long run.

I love long runs. I love ignoring my watch, settling into a relaxed pace, enjoying the route, and focusing on only one goal – finishing. I love that I can have a bad mile in the middle and still end strong.

Now, when I set a new goal and write a new training plan, I have what I call “the long-run mindset.” I find success and value in my training because I’m not desperate for immediate results like I have been in the past. I care more about the big picture and my long-term goals as a runner. Yes, there is still an important place for hard, fast tempo runs, but I have shifted my attitude to think bigger than short-term outcomes and work toward lifelong success.

At the start of a brand new training block, as you evaluate, set, and chase new goals, I challenge you to have a long-run mindset too. How? Adopt the same tips and tools you need to survive a good long run into your training as a whole.

Pace yourself
A good long run always starts slow – slower than you think. It’s the same with training. Realistic timelines are essential for success. Generating movement forward at a speed that is sustainable is key. Consistent efforts over a long period of time reap large rewards. It’s not about a one-mile split in the big picture of success; it’s the amount of time it takes you to get there.

Focus only on your next kilometre marker
It’s easy to get overwhelmed when you recognise or overthink the long route ahead. So don’t do it. Focus on one kilometre (or one workout) at a time. Work toward mini victories that keep you moving in the right direction. Small and meaningful efforts on a consistent basis build substantial progress. But in the moment, all that matters is the next mile.

Find your why
Meaningless kilometres are the hardest, which is why during long runs, I like to run to somewhere – a brunch spot, my friend’s apartment, a gorgeous overlook. In training as a whole, your “why” will likely be more abstract and meaningful, but just as important. What are you running toward? A healthier lifestyle? A PB? Figure out the reason for the miles, and they become easier.

Fuel your body
Fuel is vital during a long run, and just as vital on a daily basis. Eat healthy often, and then don’t be afraid to reward yourself. Every experienced runner knows that if you’ve waited until the wall to care about nutrition, you’ve waited far too long. Be proactive in your choices to live a well-balanced and energised life.

Stop looking back
It steals time and energy from your ability to move forward. Stop comparing yourself to an old version of you, and focus on the open road ahead. Worry less about what is behind you, and put time and effort into what is in front of you. This will not only lead to more overall happiness, but it will also bring you closer to where you want to be with a clear focus forward.

Allow room for adjustments
Mentally prepare and plan for curve balls. Nothing goes perfectly all the time, and the sooner you can accept the challenges and mishaps that might come your way, the sooner you can be prepared to work through them and overcome unexpected obstacles. During a long run, that might mean slowing down because of the heat. In training, that might mean taking a break because of an injury or a big change in your life. It’s okay to change goals midway through.

Keep it interesting
I design my long-run routes to be fun, new, and rewarding. It’s the same with training. You have no obligation to chase a PB in every race you enter. You don’t even have an obligation to race. If you are stuck in a rut, change course.

Don’t do it alone
There will be times when you need additional support. Don’t feel afraid or ashamed to reach out to those important to you to ask for help, or just to join you on a run with several easy conversational miles. If they truly belong in your network, they will be happy to be there with you, right by your side in the moments of difficulty and the moments of reward.

The post How to Harness the Long-Run Mindset appeared first on Runner's World.

…unplanned or unintentional breaks are also an inevitable part of the process…

Of course it counts. “The long run is all about time on feet,” explains Alison Marie Helms, PhD, a certified personal trainer and running coach. “Taking a break, or a few breaks, doesn’t negate the run.”

Taking walking breaks is actually built into the walk/run method, which isn’t just for newbies. Runners have qualified for the Boston Marathon using this training approach. Research published in the Journal of Science and Medicine in Sport shows that a combined run/walk strategy allows non-elite runners to achieve similar finish times to those who run the entire time, but with less muscle discomfort.

It might be reassuring to know that unplanned or unintentional breaks are also an inevitable part of the process for most runners, whether that’s because of obstacles on your route, the need for a bathroom, or some other hiccup in your training.

The catch: If you’re taking too many, these breaks could wave a red flag. Here’s what to pay attention to so you’re making the most of your training.

The Benefits of (Sometimes) Taking a Break During a Long Run 

The long run is the cornerstone of any runner’s training week, says Matthew Meyer, a certified personal trainer and run coach based in Colorado and host of Runner’s World’s How to Start Running programme.

In increasing that time on feet, “we’re building aerobic fitness, we’re strengthening slow-twitch muscle fibres, we’re increasing mitochondrial density,” he explains. All of those adaptations will help your body continue supplying oxygen and energy to your muscles, so you can sustain your pace for longer.

“If you don’t want to walk during your race, your goal should be to run as consistently as possible throughout a long run,” says Helms.

Think of these workouts as a simulation for race day: You’re not only testing out your clothes and shoes and practising your fuelling and hydration plan, but you’re also working on developing the mental toughness you need to be comfortable with the discomfort of distance running.

Remember: You’re not just training your legs, you’re training your brain to keep showing up, even when you get tired. But you’re also human, and stopping for a quick bathroom break or to ensure you get your gel down isn’t going to defeat the purpose of the run, Helms adds.

When you’re doing a long run workout, taking short breaks may actually help you prioritise the quality sections of that session. “If the point of your long run is to run, say, three by five kilometres at a very particular pace, the point is to run those 5km intervals well,” says Meyer. “So if you need a break between the reps to grab some water or mentally regroup, that’s okay.”

Chances are, that quick break will allow you to maintain your interval pace with better form and a reduced risk of fatigue, which will increase the overall payoff of that run.

There’s no easy answer as to how many breaks are too many; every runner is different, as is every run. A 32km workout on a brisk winter morning is going to feel a lot different from a 21km jog in the dog days of summer. Keep the purpose of your long run in mind, but make sure to listen to your body and take a break if you need one. It’s not a sign of weakness.

Reasons You Feel Like You Need a Break – And What to Do About It

Taking a few short breaks for legitimate reasons is fine, but if you consistently feel like you need to stop during your long runs, it might be time for some self-reflection. Ask yourself these questions to determine if you need to switch up how you’re executing your run.

Are You Running Too Fast? “If I’m working with a runner who stops often, the first question I’m going to ask is whether they’re running too fast,” says Helms. Your long run pace should be about 90 seconds to two minutes per kilometre slower than your goal race pace. When you run those longer efforts too hard, it takes your body longer to recover, and you’re more likely to feel fatigued during the next long run. “Instead of pushing through a run with multiple breaks, I’d suggest shortening it to a duration you can run continuously,” says Helms.

Did You Fuel? Underfuelling can also do a number on your ability to keep moving. There’s a clear link between low-energy availability (LEA) and decreased performance, and if your body doesn’t have the energy it needs, it’s not going to be able to sustain effort over longer distances, says Helms.

This doesn’t just mean fuelling during a long, but that is a crucial step. You need about 30 to 60 grams of carbs per hour if you’re going longer than 75 minutes, or even up to 90 grams if you’re running longer than 2.5 hours. You also need to eat before a long run, getting in adequate calories and carbs, and grab food afterwards to help jumpstart your recovery, adding protein in with your carb consumption.

If you’re consistently feeling like you need to stop on a long run, it’s smart to look at your fuelling plan to assess whether you’re taking in the energy you need.

Are You Feeling Stressed Outside of Your Runs? Don’t forget to consider the bigger picture. If you’re dealing with external stressors at work or at home, that can absolutely affect your endurance.

There are a hundred variables that can affect how hard a certain effort feels on any given day, and smart, strategic training comes down to knowing when to push, when to pause, and how to keep moving forward using what you learn on each run.

The Bottom Line on Stopping During a Long Run

Whatever the reason, don’t beat yourself up over that moment you took to cool down in the shade or that longer-than-usual traffic light pause. Your training isn’t defined by a single seamless effort, and your long run isn’t meant to be a performance – it’s practice.

Part of that practice is learning how your body responds to different stressors and how to adjust so you can perform your best on race day.

The post Is It Okay to Take Breaks During Long Runs? appeared first on Runner's World.

Your long run shouldn’t be the majority of your weekly volume because it’s just too stressful on the body…

According to Kai Ng, a certified coach in New York City, the main reason long runs play a key role in a marathon training cycle is to build confidence and get you mentally prepared to race the distance. While it’s true that they’re important for getting your legs used to going longer without getting overly fatigued, Ng notes that it’s actually your additional weekly mileage that’s the game-changer for building endurance and avoiding injury.

“Your long run shouldn’t be the majority of your weekly volume because it’s just too stressful on the body.” “It really shouldn’t make up more than 25 to 30 per cent of your weekly mileage to stay healthy and properly recover as you keep building up.” For example, if your long run is 16km, you should total about 50km for the week, with the remainder of your mileage broken up into three or more additional days of running.

According to Chris Gonzalez, certified coach and owner at GRIT Running Centre in Houston, long runs are key for building stroke volume, aka the amount of blood your heart sends to the body per heartbeat. It’s also key to build up to the long run itself during the week so your body is prepped for more time on feet – and that comes with consistent weekly mileage, he says.

“You will not give yourself enough of an opportunity to build aerobically with just a weekly long run, and you will also be missing out on the most important base to have as an endurance athlete, especially if you want to also be doing harder efforts like threshold workouts,” he says. “It’s not just the long runs, but rather the accumulation of runs that will help you develop as an endurance athlete.”

To help you rack up more mileage, we spoke with run coaches to uncover why you can’t train for a race via long runs only, why weekly mileage is the key to getting faster, and how to fit more kilometres in for better performance.

The Downsides of Only Focusing on Long Runs
If you’re a newer runner, prioritising your long run might seem like an ideal shortcut if you’re struggling to find time to fit in other runs and want to be just prepared enough to finish a marathon. However, both Gonzalez and Ng agree that this route puts you at an increased risk of injury that could sabotage your race altogether.

Research suggests that running more often (at least three days per week) is less likely to lead to injuries compared to running just one day a week, if you steadily increase the distance you cover on that single day. This is particularly true for female runners, who are at a higher risk of bone injuries, such as stress fractures. The study authors note this is likely because those other running days help to build an adequate training base that supports an increase in mileage.

“I wouldn’t ever recommend jumping into double-digit runs without a base because your body likely wouldn’t be able to withstand that many kilometres immediately,” Gonzalez says.

According to Gonzalez, one of the biggest disadvantages of only doing long runs is that it will hinder your progression if you’re trying to improve as an athlete and bring your finish times down.

“The biggest downfall I see with athletes who try to get by with just their long run is that they become stagnant when it comes to seeing progress compared with athletes who are consistent in getting in their weekly kilometres.

“It’s important to not only get in the weekly volume, but to also train at more than one intensity or pace, and those additional runs are what allow you to do that.”

Why Weekly Mileage Is So Important for Longer Race Distances
As Gonzalez noted earlier, you make key gains in the shorter weekly runs that sandwich your long run. It still holds true that the majority of your overall volume should be easy miles to allow your muscles to recover, but every run has a purpose, and the ones that come in the form of track, interval, or tempo workouts are what will help you build the speed necessary to hit a specific time goal.

That’s why it’s key to be running three-plus days per week when training for a long-distance race, Ng says. “The type of workouts someone is doing depends on the level and goals of the athlete, but even easy and recovery runs allow me to truly see where someone’s fitness is at, based on their heart rate data.”

Additionally, even if you’re a newer runner who isn’t doing much speed work yet, increasing volume through additional shorter runs at an easy effort helps build consistent habits and confidence, as well as stronger bone density and stronger muscles, Ng adds.

How to Fit in More Weekly Mileage

1. Find a Coach
Both Gonzalez and Ng acknowledge that the average person has various commitments in their lives related to work and family, and oftentimes, life happens, and you aren’t able to complete a run on a given day. However, they both note that the majority of the time, it’s accountability that’s missing when it comes to maintaining structure and following a training plan. That’s where a coach comes in, especially if you feel overwhelmed by the different training plans available.

2. Get a Run Buddy
Gonzalez and Ng also suggest joining a running club to help with accountability and consistency, or finding a buddy whose schedule aligns with yours. This is especially helpful if you only have time to run in the early mornings but aren’t comfortable running in the dark alone. In that same vein, having someone to hit the treadmill with at the gym can also help to summon motivation for something you might not get as excited about doing on your own.

3. Do What You Can
Ng would rather have his athletes fit in what they can if it means shortening an assigned run, or breaking up a run into two short runs (one in the morning and one in the evening), even if one run ends up being just 10 to 20 minutes long. “Something is better than nothing as long as they are not feeling any discomfort or pain,” he says. “I understand people have to fit their runs in where they can, so I support however they do it. I also often recommend my busy athletes do their run as their commute.”

4. Find a Schedule That Works for You
One of the first orders of business for Ng and his athletes is for him to get an idea of their daily schedule, including which days they prefer to have off as rest days. “I like to know what their ideal running and off days are, and as a coach, I do my best to stick to that schedule unless I feel like they need more recovery,” he says. That means you don’t always have to do your long runs on the weekends, either, if that doesn’t work for you. “It’s important to have training schedules fit my athletes’ lives versus having them adjust their lives to fit their training programme.”

5. Find Your Training Roadblocks
As soon as Ng sees his athletes are skipping more than just a couple of runs, he’ll reach out to them to figure out what’s going on and find a solution. “I’ll ask them how they are doing, both in their running life and life outside of running, and also ask if there’s anything I can do to help them complete their runs – like moving a workout to another day or taking a look at their new work schedule,” he says. Sometimes it’s as simple as fitting in a run in the morning, before distractions start.

The post Long Runs Are Key to Endurance Gains appeared first on Runner's World.

With the Cape Town Marathon just over a month away, you will still need to get a few long runs under your belt, as well as master the art of running long. Here’s how focusing on two aspects of training – smart fuelling and wise pacing – can boost your long run durability and help you finish stronger on race day.

Fuelling: Eating and Drinking Maintain Energy

If you’ve ever hit a wall in a long run or bonked in a marathon, you’ve felt what happens when your body’s glycogen stores run low. Without its primary energy source for distance efforts, your body can’t maintain its pace; in fact, holding any pace feels pretty hard. Dehydration can escalate this problem even further.

That’s why figuring out a smart nutrition strategy is just as important as running itself. “If your long run is longer than 90 minutes in duration, you’ll want to make sure you’re carrying electrolytes and carbs in the form of a drink or gel,” according to Ben Rosario, CEO of The Marathon Project.

In order to stock your glycogen stores, take in about 30 to 60 grams of carbohydrates per hour. You can get these carbs in the form of gels, chews, or sports drinks, whatever your stomach tolerates best. Pair this with steady hydration, taking in 300 to 600 ml per hour by sipping regularly.

Fuelling before and after long runs also plays a role in performance. Science suggests going for about 1 to 4 grams of carbs per kilogram of bodyweight, about one to four hours before exercise. Carb-rich snacks that are easy to digest work best, including foods like a bagel, oatmeal, or a banana with toast.

Afterwards, refuel with both carbs and protein (a 4:1 carbs-to-protein ratio) to restore depleted glycogen and support muscle repair and recovery. Aim for about 30 grams of protein in that post-run meal.

Pacing: Slowing Down Builds Endurance

The other half of the long-run equation isn’t about what you take in, but the effort you put out. More specifically, how slow you’re willing to run most of the time.

It’s tempting to think faster long runs will make your race pace feel easier. But experts say otherwise. Training mostly in zone 2 – the aerobic “conversational” zone, about 60 to 70 per cent of max heart rate – strengthens your muscles’ mitochondria, improves efficiency, and helps delay fatigue, says Sonia DelBusso, doctor of physical therapy and corrective exercise specialist. Basically, long, slow running is what builds the endurance engine you rely on late in races.

Don’t worry, fast and fun speed efforts still have a place in your training, but the race-day payoff comes from combining speedwork sessions with a steady diet of easy miles. Over time, this blend improves your ability to run faster for longer. Slowing down also lets you train more consistently, considering easy running is less stressful on your body, reducing the risk of injury.

The takeaway? Run your long runs slower than you think you should. Even though it may not feel like it, trust that these easier miles are doing their job: building your endurance and fatigue resistance.

The post Struggling With Your Long Runs? appeared first on Runner's World.

…we can help you prevent or break out of the running stress loop.

Unfortunately, adding workout stress to life stress may increase your allostatic load, or the total amount of stress in your life, past the point that your body can handle, says Renee Hodges, DPT, a physical therapist and certified running and triathlon coach. That can kick off a vicious cycle of injury, burnout, and yes, even more stress.

While we can’t fix your personal life conundrums, we can help you prevent or break out of the running stress loop. Here are six aspects of running that can feel stressful, as well as expert tips to reduce their physical and emotional burden.

The Stressor: You worry about injuries

Stress Buster: Find a doctor who understands running and arm yourself with knowledge

Running injury statistics can indeed provoke anxiety. A recent survey found that about 84 per cent of adult recreational runners had gotten hurt at some point, including 46 per cent in the previous year.

The antidote to that fear is knowledge, Hodges says. If you’re a new runner, understand common injuries such as shin splints, runner’s knee, and plantar fasciitis, and the best ways to prevent them. Protective measures include gradually increasing your mileage, adding strength training to your routine, and fueling properly.

Then, if you do get injured, see a physical therapist, other medical professional, or run coach to identify and address the root causes, Hodges suggests, to prevent further problems. Adding rest days to better manage your allostatic (maintaining stability through change) load or physical therapy exercises to offset imbalances are helpful, concrete steps for both a cure and stress reduction. Having a trusted partner such as a physical therapist, to support you will erode both the anxiety of re-injury and the potential for recurrence.

Remember, too, that you can do everything “right” and still get hurt, especially if you’re chasing ambitious running goals, running coach Nick Klastava, head of 1:1 coaching for Running Explained, tells Runner’s World. “We have to accept that injuries can happen, and it doesn’t mean that we did anything wrong,” he says. “It’s just a part of the journey.” To support an injured athlete, he adjusts their goals to help them move forward.

The Stressor: You’re stuck in the comparison trap

Stress Buster: Celebrate small victories

Scrolling on social media can give you the idea that everyone else’s running journey is perfect, full of only fast miles, smiles, and free from setbacks. Truth is, you never really know the full scope of anyone else’s story. Every athlete has highs and lows just like you do, Hodges says.

Comparing yourself to yourself can also be a source of stress. If you are returning from injury or moving through age groups, you may feel like you aren’t measuring up to your own past performances, notes Michele Kerulis, EdD, clinical associate professor with the Family Institute at Northwestern University and director of the Chicago Psyching  Team, which partners with the Chicago Marathon​ to support runners’ mental health.

To better support yourself, focus on the current chapter of your own story, rather than thinking about the past or someone else’s apparent success. Make a point of recognising and cheering every one of your wins, even if it’s just going out for a run. Take pride in a good workout, finishing a long run, or even a brilliant Strava joke.

For every figurative high five, your brain produces an extra hit of dopamine and other neurotransmitters that lift your mood. When we celebrate little victories, our brains get used to celebrating, Kerulis says. “That has a really positive impact on your body and your mind.”

When it comes to comparing yourself to others, try to notice if you find yourself feeling down after consuming content from a particular creator or brand and empower yourself to smash that unfollow button. “Curate your feed in a way that’s going to support your mental health and your specific goals,” Kerulis says. “Don’t look at things that are going to upset you.”

The Stressor: You dwell on a bad race experience

Stress Buster: Take a broad view of success

Whether you failed to meet a time goal or didn’t even get to run your race at all, it’s normal to be disappointed. You should allow yourself time and space to grieve and honour negative emotions, Kerulis says.

Zoom out after you’ve worked through that phase. Setbacks are essential for growth, Hodges tells her athletes. “You cannot evolve or become a better athlete without failure, without mistakes,” she says. “That’s a huge part of what’s going to help you get to where you want to go.” Remind yourself of athletes you admire, who have had very public disappointments. You are not alone.

Do like the experts do and take the time to do a post-race analysis. Pinpoint details that were within your control, fueling and recovery, for example, and plan how you will approach them differently next time. Then, let the rest go.

Also, remember that a race is just one day. Your fitness, confidence, and experience were built during the weeks and months beforehand, and whether the race was perfect or terrible, those qualities will remain benefits to you as you head into your next training block. “Our floor is raised, and our ceiling is higher, because we are starting at a new point,” Klastava says.

The Stressor: You’re overwhelmed by running in a crowd

Stress Buster: Practice visualisation

Say you’re signed up for a big race, such as the Cape Town Marathon. Even if you train with a group, no scenario can quite match the experience of running with more than 20 000 other people as a crowd of thousands cheer you on. Not every runner likes a crowd, not every runner likes a race.

“Crowds can be scary for a lot of people,” Kerulis says. At most big city marathons, there can be a lot of neurodivergent runners, so that level of activity can be difficult. “But it’s important to know that it will be happening, so that you can prepare ahead of time.”

To prepare, practice visualisation, picture in your mind what the event will look, sound, and feel like long before your feet hit the pavement on race day. Don’t just imagine things going well, but envision yourself getting a little overwhelmed and then bringing yourself back to your centre. Visualisation exercises activate the same neural pathways as real-life experiences, making unfamiliar circumstances less scary, Hodges says.

Even with mental practice, you might still find your anxiety levels rising on race day. If that happens, remind yourself that everyone has the same goal: a safe, enjoyable experience. Kerulis suggests taking a few moments to slow down slightly and observe the crowd pulling away from you. “That will lower some of that anxiousness in the brain and let your body relax so that you can start to take off again,” Kerulis says.

The Stressor: Your nerves are out of control

Stress Buster: Use breathing and self-talk to bring calm

Whether it’s because of a fear of crowds or just general performance anxiety, many runners are jittery and tense in the lead-up to a big effort. The key to dealing with these worries is to develop mind-body routines that can shift your focus from fears to the present moment, Kerulis says.

One possible routine: Slow inhales and exhales, each to a count of four. The counting occupies your mind so you can’t dwell on what’s making you anxious, while deep breathing triggers a biological shift in your nervous system that allows you to relax, Kerulis says.

Pair this practice with a physical movement, such as stretching your calf or hamstring, making a conscious effort to direct your attention toward every muscle fibre. Or, try repeating a few reassuring words that acknowledge both your butterflies and your ability to work through them. For example, say: “I’m feeling nervous right now, but once I get going, I’ll feel better.”

Incorporating these practices into your workouts will support their use on race days, just like elite runners do before their own big events.

The Stressor: Life is just generally a lot right now

Stress Buster: Do a brain dump before you head out

While running can feel unimportant in light of personal and political events, it is also an opportunity to step away from pressure and recenter yourself. Running should help you deal with stress, not be another difficult responsibility.

Before you head out, jot down a list of everything that’s worrying you, from personal worries to ongoing global issues. “Physically writing it out can help you feel a sense of control when things are feeling completely out of your control,” Kerulis says. “When things are out of your mind, you can focus on your run.”

Afterwards, look at the list and take small action steps for one or two items, says Kerulis. You can donate to a group working on a global issue or talk to a friend about a personal worry. Doing something is better than doing nothing in most cases, both for problem-solving and your peace of mind.

If the stressors continue to affect your athleticism, consider talking to a mental skills coach or, if the source of the problem is rooted more in life than sports, a mental health professional. They can help you with the stressful situations you face on the run, such as pre-race anxiety or fear of re-injury, so you emerge as a stronger, healthier athlete, both physically and mentally.

The post Your Run/Life Stress Load. Here’s How to Cope appeared first on Runner's World.

Thanks to a solid training plan, though, I know I can physically deal with the discomfort of running 40-plus kilometres, but I feel completely unprepared to work through the mental challenges that come with running much further than I ever have before.

The constant conversation around bonking makes me feel as though the end of a marathon is inevitably gruesome. I’m scared that something I have worked so hard for will end solely in pain, with me crawling through the finish line, knees dirty, hands shaking, and my stomach shutting down.

I know the last 10km of a marathon will feel hard, but I want to be present in my race and celebrate all of my training with a fast finishing kick and a smile. So I sat down with experts to figure out what it takes to tackle the final stages of the marathon without fear, so you can conquer it too. These are all the tips I’ll carry with me throughout my training, and right through race day.

How to Physically Prepare for the Final Marathon Stages
Running is a mental sport, and marathons are a huge testament to that. But no matter how strong your mental game is come race day, you need to have the physical aspects of running long distances on lock before you can focus on boosting brain power. The two most important things to master ahead of race day: fueling and pacing.

If you’ve fallen behind on your fueling or pacing, it can be hard to catch back up, especially around the 30km mark, says Justin Ross, Psy.D., licensed clinical psychologist and certified run coach. Going out too fast in those first few kilometres is extremely tempting for a few reasons, says Ross. The main one: You’ll likely be affected by the excitement of race day, including the energy of fellow runners and crowds cheering.

“We can perform above our normal standards when we’re around other people. Add a lot of people and a lot of excitement, and pretty soon you look down and you’re going two minutes faster than you intended for the first few kilometres or so, and that can be a big problem,” he says. Starting too fast means you risk burning out earlier in the race and not conserving energy for later stages – enter the crawl to the finish!

You may also be motivated by your personal reasons for running the race. “You’re chasing something personally meaningful, and you can have this sort of internal sense of needing to work hard at the beginning to make sure you reach your goals,” says Ross. Plus, your legs should feel fresh if you’ve tapered properly, and that can make you want to hit the ground running, a little too quickly.

No matter what pace you go, there’s nothing worse than running on an empty tank, especially when you have ten kilometres left. Throughout the entire race, you should fuel with 30 to 60 grams of carbs per hour in the form of gels, chews, sports drinks, or gel alternatives. And you need to practice fueling throughout training so your body learns how to digest the calories you’re taking in.

When you’re only a few kilometres into the marathon, you’re likely not thinking about hunger or feeling depleted. But if you wait until you’re hungry to refuel, you’re already in trouble, says Ross.

When you’re in the zone during your marathon, your brain can trick you into thinking you don’t need to refuel because you feel so good running on excitement and adrenaline, but that’s how bonking during later stages of the marathon happens, says Hillary Cauthen, Psy.D., certified mental performance consultant and founder of Texas Optimal Performance and Psychological Services.

“You’re running on this ‘flow state’ in a sense, so your body’s tricking you. Your body might not need it right now, but it will need it, so let’s get ahead of the game,” she says. If you don’t typically plan on grabbing a gel until you are 10 to 15km in, consider taking one closer to 5km so you’re fueling early and often. As long as you have your fueling and pacing strategies in place, it’s time to focus on the mind game.

Thankfully, experts have a few tips to help train your brain as much as you’ve trained your body.

6 Mental Tips for the Final 10km of 42.2km

1. Tap Into the Emotions
The marathon can be incredibly emotional, and emotions can help us finish the race, says Ross. “When we feel like our goals are about to be realised, when we see them coming to fruition, it can be incredibly rewarding and emotionally overwhelming,” he says.

Cauthen suggests asking yourself if you’re running toward an emotion or away from an emotion. Some people run to reclaim power, and others to celebrate triumph and resiliency. “Use your feelings,” she says. “You can be angry running the whole marathon if it’s going to get you there.”

To keep emotions from overwhelming you, Cauthen suggests focusing on breathwork. “Shake out your shoulders to relax any tension in the chest. If you’re able to, take in a big deep breath through your nose, because that allows you to inhale more air and breathe through,” she says.

2. Prepare to Celebrate – Not Bonk
It’s hard not to feel like a bonk is inevitable, but it doesn’t always happen. “I don’t want you to go in thinking you’re just going to hit a wall, especially if we prepare for it,” says Cauthen. The best way to do that is to treat the last 10km like a celebration, rather than something to dread.

Ross also believes we should celebrate the end of the marathon – specifically with a special saying or mantra. His go-to: “Congratulations, you have arrived.”

“You’ve spent so much time training and preparing your body and your mind for this moment that kilometre 32 sort of becomes the crux of the race. You need to celebrate that the moment is now here, because in the grand scheme of things, it’s short-lived,” he says.

You only have about an hour or two left in your marathon compared to the hundreds of hours you spent training, so treat it that way. “That last hour is magic, and you need to celebrate that by reminding yourself of the arrival part,” he says.

3. Gamify Your Race
While the distance is a lot to get through, 42.2km gives you plenty of room to play around with how you mentally approach the end of your race.

Cauthen says one way to trick your brain into making it through the last 10km is to count down the kilometres, instead of up – like eight kilometres to go, six kilometres to go, etc. This makes it more exciting and breaks it into smaller, more manageable chunks, she explains. “Everybody has a distance that they could easily wake up and do no problem,” she says. Whatever the number is that you’re confident in completing, look forward to that number.

Both Cauthen and Ross suggest using the runners around you as motivation, too. “That runner’s bond is a weird, unspoken language and offers energy that’s so supportive, and it’s such a community,” says Cauthen. You might run with someone for the last few kilometres, give high fives to fellow runners or people in the crowd, or sync up with a pace group to stay focused and connected.

4. When the Crowds Don’t Carry You, Look Inward
If you don’t like crowds of people cheering for you due to performance anxiety, overstimulation, or you’re just more introverted, Cauthen suggests bringing your focus inward.

Pay attention to your breathing pattern, appreciate the beautiful scenery that you’re running through, or tune out the crowds by turning your headphones a bit louder and staying in the centre of the course. “It’s always someone’s personal journey, personal story, and you fill that with what excites you,” she says. “You’re creating the story on your run.”

5. Switch Up the Way You Speak to Yourself
Ross suggests that when you speak to yourself and recite encouraging words, focusing on using the word “you” – at least in the later kilometres, as it offers a perspective shift.

“What we see in the research is that pronoun use can be really helpful in terms of how it impacts performance,” says Ross. “When we are using an ‘I’ based voice, it’s really helpful at the beginning of a race. But when we switch to this ‘you’ based voice, we almost become a coach within ourselves,” which can be helpful for the last chunk of the race, he says.

For example, at the start of the race, you might repeat “I got this” or “I feel strong.” After you hit kilometre 32, it might switch to “you can do this” or “you’re still running strong.”

6. Race With Your Heart, Not Your Heart Rate
While heart rate monitoring can help keep runs truly easy during race training, you don’t need to stress over metrics like heart rate, or even specific paces to in the final miles of a marathon, Ross says.

Instead, follow your intuition. Give yourself permission to look inward and pay attention to what your race pace feels like in the moment, says Ross. “If we can listen to our bodies, it’s a nice way to maybe unlock some potential that you may not get if you’re just rigidly following splits on your watch,” he says.

How I’m Incorporating These Strategies Into Race Training
After sitting down with Cauthen and Ross, I already feel so much better about the end of the race. Moving forward, I’ll be incorporating their advice into my training. Here’s how:

Journaling More Than Ever: Each week, I sit down to journal about what each phase of marathon training means to me and how I’m feeling, so I know what I’m running through before I lace up my shoes. If I have a particularly sad or angry day, then I can practice facing those emotions on my run, instead of running away from them, like Cauthen suggests.

In my journal entries, I typically make it a point to switch back and forth between writing “you” and “I,” too, as if I’m talking as myself and to myself. Getting in touch with these different perspectives can help me translate them into training and figure out the right time to make the switch come race day.

Brainstorming Mantras: While I haven’t decided on my end-of-race mantra yet, I’m spending time thinking about what that will look like for me. For example, I’m examining recurring themes throughout my training, as well as ideas that fall in line with my goals. Some power phrases I’m considering: “No kilometre is impossible” or “first time, fast time.”

Chunking Longer Runs Into 5km: As a former cross-country kid, I know I can run a 5km on any day. So, as Cauthen suggests, I started chunking my long runs into multiple 5km runs that I know I can do without having to check my watch or worry about pace. That way, I can treat my final 10km of the marathon as running 5km two times, which feels much more manageable. It’s just a Park Run!

Tuning Into Effort: Lately, I’ve been thinking a lot about what my heart rate is telling me on my runs, and while that helps me ensure that my recovery runs are truly a recovery pace, I’m also working on intuitive pacing, like Ross suggests.

That means I’m allowing myself to run the pace that feels right to me. On my long runs and easy runs, I’ve been settling into a comfortable pace by running with a buddy and ditching my watch.

On speed days, I’ve also been letting a little extra energy out on the last interval by going a few seconds faster than planned. Not only do I get to run at an even faster pace for a bit, but I get a solid reminder of what I’m capable of.

The post Afraid of Those Final Stages of the Marathon? appeared first on Runner's World.

Coaches all agree that runners should have a practice race in their training cycle.

With a practice race before my goal race, I could test out some of those variables and see how I would react without worrying about my goal pace. Three weeks before hitting the starting line in Tokyo, I flew to Israel to run the Dead Sea Half Marathon. It was an eye-opening training benchmark, one that made me rethink how many days I’d need to adjust to the time change, what food I’d need to bring with me, and what new mental strategies I’d need to put into play come race day.

Coaches all agree that runners should have a practice race in their marathon training cycle. “The more you can experience in races that aren’t your ‘A’ race, the more comfortable you’ll get in a race scenario, so you can be on top of your game on your ‘A’ race day,” says Meghan Kennihan, a USATF- and RRCA-certified running coach.

The Benefits of a Practice Race Before Your Goal Race
One of the biggest benefits of a practice race is the fact that you get to practice your goal race day from start to finish, says Amanda Nurse, an elite runner and running coach.

Not only does it help you get accustomed to the adrenaline and the crowds of runners and spectators, “practice races also allow you to hone your build-up to race day,” says Kennihan. You can use a practice race to figure out what dinner works for you the night before, how much sleep you need, and what kind of prerace fuel will keep you energised but not uncomfortable.

You can also practice strategies for dealing with the anxiety, discomfort, and nervous energy that come up on the starting line or during races. “Use practice races to try out new mental strategies, like visualisations, games, or positive mantras,” says Nurse. “Anything can happen on race day, and if you’ve had practice racing, you won’t be as rocked by an unforeseen issue.”

Practice races can also serve as benchmarks for your training. For example, if you’re trying to run a four-hour marathon, you should be able to finish a half-marathon in under two hours.

Whether you run a practice race at the start of your training or as a tune-up during training, “practice races will tell you how close you are to your goal pace per mile,” says Kennihan.

How to Determine the Distance of Your Practice Race
If you’re marathon training, any race distance below 42.2km could easily fit into your training. You can use a shorter race as part of a long run, which not only makes the miles pass by faster, but it can also simulate how your body will feel in the second half of a marathon, especially if you run your extra miles beforehand, says Nurse.

For example, if you sign up for a half-marathon and have 30km on your schedule, you can run the extra 9km before you get to the starting line.

For longer races, every distance presents a different challenge, even shorter runs. “5km and 10km races are great because you’re inevitably running faster than your half-marathon or marathon pace and they act as great speed workouts,” says Nurse.

However, both Kennihan and Nurse recommend completing at least two practice half-marathons for those with a marathon goal in mind. “One at half-marathon pace, so you get used to a faster pace than the marathon shuffle, and one where you run your goal marathon pace so that you can hone in that and practice your hydration and nutrition,” says Kennihan.

Keep in mind that practice races are also beneficial for shorter-distance goals. “If you’re training for a 5km or 10km, you can run the entire race distance but just run part of that race at your goal race pace,” says Kennihan.

“You can run the first few miles as a warmup, and the last few at goal pace.” Not only does that get you comfortable with the distance, but it helps you pick up the pace where it counts, at the end of the race.

When to Run a Practice Race
Practice races can be used throughout your goal race training cycle. “At the start of your training, it’s a great idea to run a benchmark race to establish where you’re at,” says Nurse.

“The resulting time can help you or your coach establish goal paces, but it also provides a lot of insight into how you race: Did you go out fast and hit a wall? Were you consistent but didn’t push yourself to your max? Did you get cramps that held you back? etc.” These are all elements that can inform your training.

If you’re running multiple practice races throughout your training cycle, stick to one practice race per month, says Nurse. That gives you time for up to four races in a typical marathon cycle, but remember that you’ll need time to recover properly. “A good rule of thumb is that for every race km you run, you need one day to recover. If you race a half-marathon, you should plan on needing 13 to 14 days to recover completely from that race effort,” she says.

You also want to leave enough time to recover before your goal race. “I usually have athletes run a practice race at least two weeks out from a 5km, three weeks out from a half marathon, and four weeks out from a marathon,” says Kennihan. That gives you time to taper before your race, which is super important for that goal race victory.

The post A Practice Race Helps You to Reach Your Goals appeared first on Runner's World.

“Any running that’s faster than your current tempo (steady-state) pace can be classified as speedwork,” John Honerkamp, certified running coach and former head coach at New York Road Runners, tells Runner’s World.

…speed workouts are important because they help improve your form and efficiency at all paces.

Elizabeth Corkum, a USATF-certified running coach, agrees: “Running at goal race pace, track repeats, tempo runs, striders, fartleks – they all fit into the ‘speed’ category of training.”

The Benefits of Running Speed Workouts
However you do it, speed workouts are important because they help improve your form and efficiency at all paces.

“Fast workouts help recruit and develop fast-twitch muscle fibres, build muscle, elevate heart rate, and increase calorie burn,” Corkum says.

Those speedier workouts also hold the ticket to you getting fitter if you hit a plateau. “Flirting with faster paces during interval training and other speed workouts will get you to faster results over time and help you break through,” Honerkamp says.

Because speed workouts also make you uncomfortable, they train you to change your breath, stride, and effort.

“Steady-state runs help with aerobic strength, whereas speedwork is more anaerobic,” Honerkamp says. “Speed training helps your body get better at supplying oxygen to your muscles in a more efficient way,” which will make a runner improve at any distance.

4 Speed Workouts to Incorporate in Your Training Programme
Add speed workouts to your schedule just one to two days a week. Give yourself a day to recover before your next run.

Beginner Speed Workouts

1. Striders
“I usually start runners new to speed workouts with striders,” or short bursts of speed, Corkum says. “Speed work is high stress, and so striders are a short taste of that stress. Like anything new to the body, diving into the deep end increases injury risk.” Progress only when you feel like you’ve mastered and adjusted to this workout.

• Warm up with some dynamic drills.
• Run 45 minutes at an easy pace that feels like a 4 or 5 out of 10 on your personal scale of perceived exertion.
• Finish with 4-6 x 20-second strides on a track, flat road, or field at max effort, with 30- to 45-second recovery jogs between each.

2. 400-Metre Repeats
“I use 400-metre repeats to ease a runner into intervals,” Honerkamp says. If you don’t know your 5km or 10km pace, go off effort and build up once you become comfortable.

• Start with an easy 1 to 2km warmup or jog for 10 to 15 minutes.
• Perform 5-10 minutes of dynamic drills.
• Run 8 x 400 metres (about 1/4 mile) with 2 minutes rest in between each interval.
• Finish with a 1 to 2km cooldown run.

Intermediate & Advanced Speed Workouts

3. Varying Intervals
“This workout is pretty intense, and those short recoveries should not be underestimated,” Corkum says. “The workout ends with faster paces than the bulk of the workout, teaching the runner to find that next gear while tired.”

• Start with a 1km warmup, jogging easily.
• Run 8 x 600 metres (1.5 laps of a track) at 5km goal pace, with 200-metre recovery jogs between each interval.
• Run 4 x 200 metres at 1km pace (or slightly faster than 5km pace), with 200-metre recovery jogs between each interval.
• Finish with a 1km cooldown

4. Consistent Intervals
“Use the first one to two intervals as part of your warmup,” says Honerkamp. “And pretend you have two more intervals on the last one. You don’t need to go out too fast or all-out at the end. Stay relaxed.”

• Start with a 1 to 2km warmup.
• Do 5-10 minutes of dynamic drills.
• Run 5 x 1,000 metres (2.5 laps of a track) at 5km pace, with 2:30 rest between each interval.
• Finish with a 1 to 2km cool down.

The post Speed Workouts to Improve Your Race Performance appeared first on Runner's World.

Rest days can prevent injury by keeping overtraining in check.

Without rest, your body doesn’t have a chance to recuperate from the stress caused by exercise, and you can’t make adaptations without that time away from the sport. “When you challenge your muscles physically through exercise, they’re breaking down tissue as well as using glycogen (energy) stores,” explains Beret Loncar, a massage and yoga therapist, running coach, and owner of Body Mechanics in New York.

After a workout, the micro-damage to the cells in your muscles needs to be repaired and rebuilt so they can be even stronger for your next workout, she adds, and that’s best done during a time when you’re not continuing to tax your body.

What’s more: Rest days can prevent injury by keeping overtraining in check. “There’s a certain amount of stress that your body can handle, not just training or time on legs, but the whole cumulative burden of stress from life events. If you move beyond your body’s ability to cope with this total load, your health suffers,” says Loncar.

“The easiest way to imagine this is a cup that you fill with water. Any time you do something that requires work, you put a little water in the cup. The cup does not have an infinite capacity, so at a certain point, the cup will overflow. When that happens, it puts your health at risk and leaves you open to injury.”

To keep your body working optimally and to avoid overdoing it, here’s why you should programme time off into any running regimen, and how to maximise that time off to get the most out of your training.

Is a rest day different from an active recovery day?

A rest day is one that “doesn’t involve exercise at all,” says Tim Montgomery, a coach and owner of NUMA Speed Elite. “I tell my clients it’s useful to think of these days as a good night’s sleep.” Sleep, by the way, may be the single most important factor in exercise recovery, according to research from the International Journal of Sports Medicine.

The point of that is to give your muscles a break on a molecular and cellular level, says Megan Sloan, an RRCA-certified run coach and physical therapist at Smith Physical Therapy and Running Academy. “Your body requires a full night of sleep each night to function properly on a day-to-day basis. Why would this theory not apply to a runner and their running legs as well?” she says. “Time away from our running shoes allows the muscles to repair themselves, giving us what we need in return: more miles on fresh legs.”

An active recovery day, on the other hand, “is more like a short nap than a good night’s sleep,” says Montgomery. “It includes lower-intensity activities to get the blood flowing to your muscles to help them recover.” Active recovery can include any kind of cross-training, such as walking, hiking, cycling, swimming, and strength training, that allows your body to move in a different way, which can benefit your running and help prevent injury without adding more strain to your muscles, adds Loncar.

Think about walking compared to running: It’s a similar movement pattern, but you use your muscles differently, stress your ligaments and tendons in other ways, and expose your body to way less impact. The key with these active recovery workouts is to keep the intensity to 30 to 60 per cent of your maximum heart rate, according to a 2019 review in the Journal of Strength and Conditioning Research.

“These lower-intensity activities are enough to warm the body, loosen it up, and shake it out, but don’t put large recovery demands on your system,” explains Loncar.

Because every runner is different, the amount of rest and active recovery days a runner needs will vary. ​​But “for a newer runner, it’s best to aim for one full rest day per week, while still incorporating one to two active recovery days as well,” says Sloan.

The more experienced you get, the more it becomes about listening to your body and figuring out what you need to maximise your performance. If you feel great, you might need less recovery time. But “if you experience any signs of overtraining, such as restlessness, poor sleep, fatigue, elevated heart rate, and poor recovery, you may want to up your amount of rest and cut back on training intensity or stress,” says Loncar.

What should you do on full rest days?

The good news: A rest day can mean melting into your couch for 24 hours. The whole point is to not physically tax your body, and if that’s what works best for you, by all means, become one with those cushions.

“Culturally, some of us have issues with doing nothing, but it is OK and healthy to do nothing on a rest day,” says Loncar. “If you have trouble switching out of a type A mindset, you can try taking up mindfulness or meditation practices to help you relax more quickly.”

But a smarter way to spend your rest day would involve being intentional about recovery work. “A rest day can involve recovery tools such as a foam roller, lacrosse ball, stretch strap, massage gun, or any other tool that helps your muscles,” says Sloan.

Foam rolling after intense workouts was shown to relieve soreness over the next two days, according to a 2014 study in Medicine & Science in Sports & Exercise, while massage guns used immediately post-workout reduced delayed-onset muscle soreness (DOMS) in a 2019 study published in the Journal of International Medical Research.

You can also splurge a little bit: “On my full recovery days, I advocate getting a massage, ice baths, or getting into a hot tub. These were always my favourite ways to bounce back!” says Montgomery. Massage is one of the best recovery techniques for reducing DOMS and perceived fatigue, according to a 2018 meta-analysis published in the journal Frontiers in Physiology.

And cold-water immersion was found to reduce DOMS in a scientific review conducted in 2012 by the Cochrane Library, while a hot bath increases circulation to fatigued muscles and joints, a 2016 study in the Journal of Physiology found.

The biggest thing: Pick something not because you think it’s good for you, but because you feel good doing it. A huge part of rest and recovery is mental, so if you do something you enjoy – whether that’s treating yourself to a massage or bingeing Squid Game on Netflix – it’s going to make you feel your best.

The post Exactly What You Should Do On Your Rest Days appeared first on Runner's World.

And while you might not be chasing Olympic qualifying times, you can train your body to move more like the pros.

If you’ve ever watched a distance race, you’ve seen how the fastest runners blow by with seemingly effortless strides while the slower runners behind them grind it out. And you probably don’t need a scientific study to tell you that the two groups move differently in subtle but significant ways.

The main difference is really that elite runners have fine-tuned their form to maximise efficiency and minimise wasted motion. Simple tweaks to your stride can help you run faster and more efficiently. And while you might not be chasing Olympic qualifying times, you can train your body to move more like the pros. That means smoother, faster, more economical runs – and maybe even a new PB.

How to Improve Your Running Efficiency – It All Starts With Stronger Calves

When scientists measure ground reaction forces in runners, “the biggest contributors to upward and forward propulsive force are the gastrocnemius and the soleus – the calf muscles,” says Scott Delp, a professor of bioengineering, mechanical engineering, and orthopaedic surgery at Stanford University. The calf muscles play a crucial role in plantar flexion, the motion of the gait cycle, where you push your foot down and off the ground.

Proof: When researchers compared trained collegiate runners to recreational runners, they found that the former group generated more of their power from their ankles compared to the latter, according to a 2023 study published in Frontiers in Sports and Active Living, which contributed to their faster speeds.

In slower or less experienced runners, the knee joint does more of the work, meaning the quadriceps take on a bigger load during push-off. “When you generate ground reaction forces with your quads, it generates the vertical force you need to bounce off the ground, but you also get a horizontal force that’s directed backwards, which causes deceleration,” says Delp. “And you don’t want to be putting the brakes on an accelerator.”

Shifting more of the work from your quads to your calves can help you run faster and more efficiently. “Together, these muscles are responsible for a little more than half of the vertical and much of the forward propulsive forces in running, and I think that’s underappreciated,” says Delp.

To become less quad-dominant, spend more time in the gym specifically developing your gastrocnemius and soleus muscles. Adding simple calf raises (and variations of the move) can help you get there.

The Faster You Get Off the Ground, the Faster You Run

If the ankle is the powerhouse for upward and forward propulsion and the key muscles for generating force are the calf muscles, “to run faster, people need to be able to exert force [against the ground] more quickly,” says Mike Hahn, a professor of human physiology and the director of the Bowerman Sports Science Centre.

Expert runners tend to spend less time with their foot on the ground (a lower “duty factor”), according to a 2022 study published in Bioengineering. And faster runners can apply 1.26 times greater average force, while spending less time on the ground compared with slower runners, according to older research published in the Journal of Applied Physiology.

“The main issue with most runners is that we run with a deep knee bend and a deep ankle dorsiflexion, the motion where you pull your toes up toward your shin,” explains Hahn. “This happens to everyone, even elite runners, but it happens more in a softer, spongier running form.” The more time you spend on the ground, the more your leg has to work to stabilise the rest of your body – and that’s wasted energy.

One of the easiest ways to reduce sinking into your stride like that is to shorten your step length and increase step frequency, says Hahn. “Landing with your foot more directly under you rather than throwing it out in front of you forces you to get off the foot more quickly, more like you’re jumping up and down on a pogo stick.”

Spring Instead of Sink

The pogo analogy is apt for another reason. When you run, your muscles and tendons work like springs. As your foot hits the ground, your body stores energy; then, as you push off the ground, that energy is released to help propel you forward. Elite runners demonstrate more of a “springier” running style than amateur runners, according to a 2023 study published in Frontiers in Physiology.

That’s partly due to ankle stiffness, which means your ankle stays stable and strong when you land, so you can pop right back off the ground. Without that ankle stiffness, the ankle acts more like a shock absorber than a spring, so you get less energy return to propel you forward.

A stiffer spring can handle a higher load without deforming. “If your ankle is floppy and you’re using your quads to try and push against the ground, you’ll just dorsiflex your ankle,” says Delp. And that just means you’re slowing down the transition to push-off and relying more on your quads than the elastic recoil of stored energy. “Your ankle needs to be stiff to generate high forces with great efficiency, so you can fly forward through the air,” Delp adds.

Plyometrics – explosive exercises that train your calf and ankle to store and release energy quickly – are an effective tool for increasing tendon stiffness, a 2022 systematic review and meta-analysis in Sports Medicine – Open determined. Add moves like pogo jumps to your strength workouts, or even your prerun warmup, for a dose of plyometrics.

Spend More Time In the Air

Once you start to use your calves for more power, improve the force you’re able to exert against the ground, and increase how quickly you get off the ground, you’ll start to notice something else: you’re getting more air. When comparing the biomechanics of elite and recreational runners running at the same speeds, the main difference in technique was not stride or leg cadence, but a prolonged aerial phase, according to a 2018 study published in the European Journal of Sport Science. The study found that elite runners achieved 11 per cent longer flight time – when neither foot is in contact with the ground – than recreational runners.

“The amateur runner descends farther [right before and when the foot initially hits the ground, partly due to more knee bend] and the elite runners jump higher once they take off,” says Hahn. So pros not only spring up faster, but also maintain that jump for longer. “Think of it like a bouncing ball: The amateur’s bouncing ball would go very low, then very high, while the elite’s would have a shallow dip into the negative, then a pronounced vertical—it’s almost always pushing up and forward rather than equaling its amount of negative absorption.”

All of the above-mentioned training techniques – calf strength exercises, increasing cadence, and implementing plyometrics into your schedule – will help increase your time in the air. But it takes consistency and time to make that happen. And not only in the weight room, but on the run.

The post How To Mimic The Way The Pros Run appeared first on Runner's World.

The minimum number of long runs you need to be race-day ready may actually be lower than what most runners think.

But could we be overdoing it in the long run department? Sure, long runs elicit very specific training benefits, but maybe logging one every weekend isn’t necessary or even helpful. The minimum number of long runs you need under your belt to be race-day ready may actually be lower than what most runners (and some coaches) think.

As with everything training-related, the exact number of long runs that’s appropriate for you will depend on myriad factors, like your experience, level of fitness, lifestyle, and race calendar. In other words, there’s no universal standard for every athlete. But with the right information, you’ll be better equipped to decide when a long run will get you closer to your running goals and when you’re better off spending your Sunday morning doing something else.

What’s considered a long run?
First, it’s important to understand what qualifies as a long run, as distance is a relative concept. For example, eight kilometres is a fairly short workout for an experienced marathoner, but it may be the longest distance a new runner has ever gone.

Will Baldwin, certified run coach, thinks of the long run in terms of duration, not distance, and what that means for energy stores. “I quantify it as anything longer than 90 minutes,” he says. “That’s when we really should be fueling. Ninety minutes is when it makes a big difference. We’re going to feel our glycogen [stored carbohydrates] running out, and it gets mentally harder,” he says. At the 90-minute mark, if you haven’t been ingesting food, gels, or other sports nutrition products, the body switches to burning fat for energy, which is a much less efficient process.

Long runs allow you to practice race-day fueling strategies, says Dr Todd Buckingham, exercise physiologist at PTSportsPRO. “The stomach is just like any other part of the training that you do in that it can adapt and change and learn how to better absorb fuel,” he says. Long runs also help develop cardiovascular fitness, strengthen the bones and connective tissues, and build muscular endurance. “I think that’s probably the most important thing that the long run does,” Buckingham says. “It gets your legs used to the pounding they’re going to take for the entire duration of the race.”

Why set a minimum number of long runs?
In the build-up to race day, most training plans prescribe one long run per week. So, if you’re following a 16-week plan, you may do anywhere from 10 to 16 long runs, depending on the length of your base and taper phases.

For a less experienced runner, this traditional approach to the long run can work, says Milica McDowell, physical therapist, exercise physiologist, and vice president of operations at Gait Happens. “If you are a beginner, I tend to feel like the sort of historical method is pretty appropriate,” she says, noting that new runners need more time on their feet to develop both the mental toughness and physical capacity that long-distance running demands.

However, intermediate and advanced runners who enter a new training cycle with an already strong cardiorespiratory fitness base, musculoskeletal strength, and mental fortitude can probably get away with fewer long runs. They may benefit from more specific, pace-based workouts, strength training, and mobility work versus pure mileage. “You’re trying to sharpen the sword,” McDowell says. “You’re trying not to break them down from a physiology standpoint,” she adds, noting that too much volume can impede recovery and lead to burnout and injuries.

Plus, Baldwin points out, you can hit a point of diminishing returns with weekly long runs. “We’re spending this huge portion of time practising a skill that isn’t very specific. There are a lot of general aerobic benefits, but once you’ve been running for a while, those just don’t move the needle that much anymore. You’re just getting really good at running 30 kilometres two minutes slower than what you’re hoping for,” he says.

A potentially better approach is to focus on quality versus quantity. Rather than eking out a standing weekly long run, you can try hitting a minimum number of high-quality runs on a more customised schedule that works for you.

What makes a quality long run?
At minimum, a quality long run — or any run, for that matter — shouldn’t hurt. A little soreness, minor cramping, or stiffness is okay. But if a nagging injury resurfaces or an entirely new pain appears, that’s a sign to bail on your run, as the risk of injury outweighs any of the potential benefits.

Beyond the absence of pain, a “good” long run is one that finishes relatively strong, says Molly Huddle, a two-time Olympian who held the American record at 10,000 metres. “You’re able to cut down and put a little work into it,” she says. “It’s a run where you pick up the pace even though it is so long. You’re not fading. You’re able to do a prescribed pace,” she says.

That doesn’t mean a good run has to feel easy. “You might bonk. You’re working through fuel strategies,” Huddle says. “But, fitness-wise, your legs and lungs are getting better by the end.”

As for those junky, borderline miserable long runs that land squarely in the “quantity” category? There’s some value in those, too, but mostly from a mental perspective. “Being able to get through on a bad day is such a skill. That’s a big part of fitness, too. Your basement kind of rises a bit. Your bad days are just a little bit better,” Baldwin says.

What’s the minimum number of long runs you need?
Again, every runner is different; it’s impossible to come up with one number that will work for everyone. But, based on our conversations with experts, the minimum number of long runs an intermediate to advanced athlete needs throughout a 12- to 16-week marathon or half-marathon training block is probably between four and seven.

Huddle says that she’s seen runners aim for six long runs, miss one or two, and still go on to perform well in their event. She notes that this strategy only works for seasoned runners who are competitors with a solid fitness base. “I think if you’re a novice, it would be a different situation,” she says.

Also, most training plans should still include high mileage days and longer runs that aren’t the progressively long weekend slogs we know as long runs. For example, Huddle’s training has included longer threshold runs and a 15-kilometre tempo run with a warm-up and cool-down, totalling around 30 kilometres.

Similarly, Baldwin notes that while he may only program between four and seven long runs for an intermediate-level runner, there will be other “long days” during which runners practice their fueling strategies. “We might do a workout that adds up to 22 kilometres but has a lot of threshold work in it,” he says.

The bottom line is there’s plenty of grey area and room for experimentation when it comes to using long runs. For many athletes, the weekend long run is a cornerstone for their training. For others, it’s an opportunity to connect with other members of the running community. If more long runs work for you, there’s no need to go the minimum route. But if you’ve been feeling depleted or burnt out, or if you want to re-focus your training, consider this your permission to cut back

The post How Many Long Runs Do You Really Need to Be Race Ready? appeared first on Runner's World.

Like running uphill, stairs are a great teacher of running efficiency…

The Benefits of Stair Workouts for Runners
Stairs, like hills, up the intensity of a running workout. But the intensity of the stairs’ elevation is often harder than a gradual hill, which increases the load. Physiologically, that intensity “makes you breathe harder and faster so you can take in more oxygen, which spikes your heart rate,” says Meghan Kennihan, certified running coach. Doing stair workouts consistently eventually leads to an improved VO2max, she adds, because your body learns to use oxygen more efficiently — which means faster paces will feel easier on flat ground.

Research proves this: When scientists had sedentary people vigorously climb 60 steps of stairs three times a day (with one to four hours between climbs for recovery) for six weeks, those people showed improvements in their peak oxygen uptake and peak power output in a cycling test, according to a 2019 study published in Applied Physiology, Nutrition, and Metabolism.

Speaking of power output, stairs work some of the biggest muscles in your body (think: glutes, quads, and calves). Plus, you’re working against gravity to propel yourself up the stairs, which adds resistance — a great way to build strength, says Brady Irwin, owner of and head coach at Science of Speed.

“When you push off each stair, it’s a form of explosive or plyometric training,” adds Kennihan. This kind of training builds strength and power, increasing the ability of your muscles and joints to react upon landing. It also trains your body to recruit muscle fibres more efficiently, which “means you don’t need to work as hard to hit a particular pace,” she explains. “That keeps your energy expenditure lower, so you can go faster longer without fatigue or pick up the pace mid-run without getting as winded.” (In one study published in the Journal of Sport and Health Science, two plyometrics training sessions per week over six weeks led to improved 10K times, despite a reduction in training mileage.)

And, in an era where gym access is still limited, stairs become a playground of workout opportunities beyond just sprinting up and down. You can use them to add in other plyometric exercises, as well as variations of standard bodyweight moves, like push-ups, squats, and lunges. Considering how many runners skip strength training, this is an easy way to knock out strength and cardio in one.

How to Incorporate Stair Workouts into Your Routine
An easy way to add stair workouts is to sub them in for hill workouts. But you can also do them in place of a strength training session every so often, during the first half of an easy run, or even in the middle of a longer run.

Whenever you do them, make sure to keep your form on point — since stairs require that explosive form and a little more technique than running in a straight line, you want to be focused and engaged. “Eyes should be straight ahead, not staring down at your feet,” says Kennihan. “Lean slightly forward and pump your arms to help you drive your knees up as you lift your feet up each stair.” Only do stairs at the end of the run if you’ve still got the energy to do them right.

Want to add some incline to your running? Try these workouts from Kennihan and Irwin.

Pyramid Stair Workout

• Warm-up for 10 to 15 minutes running on flat ground
• Run up and down stairs or bleachers for 2 minutes
• Rest for 30 to 60 seconds
• Run up and down stairs or bleachers for 3 minutes
• Rest for 30 to 60 seconds
• Run up and down stairs or bleachers for 4 minutes
• Rest for 30 to 60 seconds
• Run up and down stairs or bleachers for 3 minutes
• Rest for 30 to 60 seconds
• Run up and down stairs or bleachers for 2 minutes
• Rest for 30 to 60 seconds
• Cool down by running for 10 to 15 minutes on flat ground

Total Body Stair Workout

• Warm-up for 10 to 15 minutes running on flat ground
• Run up and down the stairs 5 times
• Perform 10 push-ups at the bottom
• Run up and down the stairs 5 times
• Perform 10 triceps dips at the bottom
• Run up and down the stairs 5 times
• Perform 10 air squats at the bottom
• Run up and down the stairs 5 times
• Perform 10 full sit-ups at the bottom
• Run up and down the stairs 5 times
• Hold a plank for 60 seconds at the bottom
• Repeat the circuit 2 times total
• Cool down by running for 10 to 15 minutes on flat ground

• Warm-up for 10 to 15 minutes running on flat ground (or do this workout after a steady-state run)
• Perform 3 x 30-second pick-ups (start at a jog and increase the speed until you are at a 9/10 intensity), recovering with a 1-minute walk between each rep
• Do 3 x 30 single-step sprints
• Do 3 x 30 double-step sprints
• Do 2 x 20 single steps with lateral bounding
• Do 3 x 10 double-leg jumps
• Cool down by walking or jogging for 10 to 15 minutes on flat ground

Leg Burnout Bleacher Workout

• After a moderate run, perform 3 x 30-second pickups (start at a jog and increase the speed until you are at a 9/10 intensity), recovering with a 1-minute walk between each rep
• Do 2 sets of 4 x 40 stair sprint repeats (run up the stairs, laterally across the bleachers, and down the stairs, then walk laterally across the lower bleacher to recover)
• Take 4 minutes to recover between sets
• Cool down by walking or jogging for 10 minutes on flat ground

The post Running Stairs Is the Secret to More Speed and Power appeared first on Runner's World.

Answering this question calls for some introspection. If you’re breathing hard or your legs feel heavy, you’re probably fatigued. On the other hand, if you feel mentally checked out and start thinking about your to-do list and, therefore, about quitting, you are likely bored.

There are multiple solutions — both long-term and short-term fixes — for both of these problems. Try out some simple solutions so your long run doesn’t become a short disappointment.

Use a 30-Second Walk Interval to Beat Fatigue
Both cardiorespiratory and muscular fatigue are common for runners tackling long distances. Cardio fatigue is when your body’s ability to deliver oxygen from the lungs to working muscles is impaired. Symptoms include heavy breathing and elevated heart rate.

Muscle fatigue, on the other hand, is the result of a combination of things, including a buildup of metabolic waste, glycogen depletion, and exercise-induced muscle damage, which all make your legs feel tired and heavy.

Understanding which system — aerobic or muscular — needs extra training will help you avoid fatigue over time. In fact, that’s the goal of solid training plans. You may need to build up either cardio fitness or leg strength, and we can help you figure out which it is in this popular story on the subject, which focuses on how to determine whether it’s lack of aerobic fitness or tired legs that is causing fatigue.

In the short term, though, there is one solution for both issues — incorporating 30-second walk intervals into your run. According to run coach Chris Twiggs, national programme director of Galloway Training, the general recommendation for run/walk intervals is two minutes of running followed by 30 seconds of walking.

“In 30 seconds, you’re getting the recovery benefits that you need from the walk, but you’re not slowing down [your overall pace] significantly,” Twiggs told Runner’s World.

During these 30-second walks, your body is able to recover and move forward without experiencing the constant high-impact pounding of running. After doing these run/walk intervals for five or 10 minutes, you may find yourself ready to run again.

Beat Boredom With a Combo of Planning and Spontaneity
Booking 32-plus kilometres (or any distance that defines “long” to you) in one shot certainly can be monotonous. “Honestly, endurance exercise and running marathons is not an exciting thing,” admitted Dr Todd Buckingham, exercise physiologist at PTSportsPRO, in an interview with Runner’s World. “You have to be mentally tough to do it.”

The best way to build up that toughness — to strengthen that mental muscle — is to keep running even when you really don’t feel like it.

One way to spice up your long run involves planning ahead for the likelihood of boredom.

If you regularly find yourself bored of your running route, find a trail and knock out your long run among the trees and enjoy some time in nature. Tired of your playlist? Try an educational podcast and aim to learn a new fact or two about your favourite subject. Check out a free book from your library’s audiobook options, and run through a specific number of chapters.

You can also try to find a buddy, group of friends, or run club to give your long runs a social aspect. Accountability and a conversation might get you through a long run.

If you unexpectedly feel bored while on your run, you may need to mix up your paces, even if your run should be a steady state zone 2.

Just add a few fartlek intervals into your runs — you don’t have to push the intensity too high, either. The goal is just to play a game with yourself and run at different paces using the landscape as your interval start and stop points. Run from the tree to the stop sign, then run faster from the stop sign to the next corner, next run slower from the corner to the big tree; you get the idea. This will engage your brain and keep you focused on your surroundings rather than how you feel about your run.

Even doing this for just a few minutes — because it may be hard to do this for your entire long run — is a great way to break up the monotony of multiple miles.

The post The Difference Between Fatigue and Boredom on Long Runs — And What to Do About It appeared first on Runner's World.

…the lower back — which is a part of your core — plays a pivotal role in running mechanics…

Your core, hips, glutes, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to take up the slack. If you have weak hip and gluteal muscles, for example, as they become fatigued during a run, your lower back is forced to work harder to keep you upright and stable, and you become vulnerable to aches, pain, and injury.

Once lower back pain strikes, it can sideline you, but strengthening your core and stretching the muscles that support the lower spine can help. Research backs this up: One review published in the Journal of Physical Therapy Science found that core strength training can alleviate lower back pain. But to properly address the issue, it’s important to understand the root of the problem.

The Best Lower Back Exercises for Preventing Pain
If you’re trying to fix that nagging back pain — or more importantly prevent it — try the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, personal trainer and run coach.

Add this routine to your schedule one to three times per week. As always, consult with your doctor before starting any new exercise routine to ensure it’s safe for your condition.

How to use this list: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. You will need a large stability ball and an exercise mat.

1. Plank

1. Start on all fours.
2. Lower onto forearms with shoulders directly over elbows.
3. Step feet back into a plank position. Draw shoulders down and back — not hunched.
4. Engage abdominal muscles tight to keep hips in line with shoulders so body forms a long, straight line. Squeeze legs and glutes for support.
5. Hold this position for 30-60 seconds. Gradually add time as your core gets stronger.

Make it harder: Roll onto your right forearm and stack feet to perform a side plank. Repeat on other side.

2. Stability Ball Back Extension

1. Lie facedown on a stability ball with feet resting on floor and core engaged so body forms a straight line.
2. Keeping back naturally arched, place hands behind ears and lower upper body as far as you comfortably can.
3. Squeeze glutes and engage back to and raise torso until it’s in line with lower body.
4. Pause, then slowly lower torso back to the starting position.
5. Repeat for 12-15 reps.

3. Stability Ball Pike

1. Start in a high plank position with shoulders directly over wrists and tops of feet resting on a stability ball. Body should form a straight line from head to ankles.
2. Without bending knees, roll the ball toward chest by raising hips as high as you can toward the ceiling.
3. Pause, then lower hips as you roll the ball back to the starting position.
4. Perform 12-15 reps.

Make it easier: Start with a knee tuck. In a high plank position, place shins on ball. Draw knees toward chest without raising hips as you roll the ball to feet. Repeat, then work your way up to the pike position as you get stronger and more stable.

4. Stability Ball Reverse Leg Raise

1. Lie facedown on a stability ball with hips on the ball, hands on the floor with shoulders over wrists, and legs extended out straight, toes resting on floor.
2. Keeping legs as straight as possible, engage glutes and lower back to lift legs until they are in line with torso.
3. Lower back down to the starting position.
4. Repeat for 15 reps.

5. Glute Bridge

1. Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides.
2. Squeezing glutes, lift hips until body forms a straight line from shoulders to knees.
3. Pause for 3 seconds, and then lower back down to the starting position.
4. Repeat for 15 reps.

6. Locust Pose

1. Lie facedown on the mat with legs extended straight and arms down at sides, palms down.
2. Contract glutes and lower back muscles as you lift head, chest, arms, and legs off the mat and rotate arms so thumbs point toward the ceiling.
3. Hold for 15-30 seconds, and then relax back to the floor for 5 seconds.
4. Repeat for 5 reps.

What else can cause lower back pain?

If it’s not a general weakness in your core or other muscles groups, your lower back pain may come from other issues. While every case is different and individual, here are three common causes of pain in your lower back:

1. Muscle spasms
Muscular pain that comes on suddenly in your lower back is often indicative of a muscle spasm. Your muscles will feel as though they have locked up, and the pain can be severe and debilitating.

2. Sciatica or spinal disc issues
Pain in your lower back that is associated with shooting pains down the back of one or both legs indicates sciatica or discogenic (which relates to the discs of the spine) pain. A pinched nerve causes this discomfort. It often feels sharp compared to the muscle-gripping sensation that you would feel with a spasm.

3. Arthritis
If you feel a chronic general achiness across the whole area of your lower back, you may have arthritis.

All images by: Julia Hembree Smith

The post 6 Lower Back Exercises Can Help Stave off Injury appeared first on Runner's World.

There’s a reason that well-developed training plans don’t immediately kick off with sprint workouts or 30-kilometre runs: The body needs time to gradually adapt to the demands of training.

You need to systematically work your way up to long runs and all-out efforts if you want to avoid injury and maximise the benefits of your hard work. This is true of even the world’s most elite runners who, according to a review article published in Sports Medicine – Open, organise their training by specific phases that vary in terms of workout type, intensity, length, and frequency.

To get to the start line feeling fresh and prepared, your best bet is to follow a programme that progressively guides you through five phases of training: base, build, peak, taper, and recovery. If you’re familiar with the concept of periodisation, a training strategy that divides a typically year-long training schedule into smaller phases, these training phases are essentially mesocycles that last several weeks and fit into an annual plan, or macrocycle.

The purpose of every phase is different, but each one builds upon the last, says Will Baldwin, certified running coach. “We’re training to train. We’re doing this workout so that we’re going to be able to do the next workout,” he says. “And then we’re eventually able to do the race.”

Generally speaking, the phases go in order, but there’s flexibility depending on factors like your fitness level and race schedule. A first-time marathoner will likely start in base and work their way through each phase. However, a more experienced runner who’s running back-to-back races may skip the base and build phase between marathons, jumping right back into peak before tapering.

Below, we’ve outlined each training phase, its purpose, and what runners should focus on as they cycle through it.

In the base phase, the workouts are slow and easy, hovering in zone 2 (where you’re working at about 60 to 70 percent of your maximum heart rate and can still carry on a simple conversation) and the bottom end of zone 1 (a very light effort during which you don’t go above 60 percent of your maximum heart rate and can speak in full sentences). You may incorporate a few strides, or brief accelerations, at the end of the run, but the priority is getting the body accustomed to running consistently.

Logging really easy kilometres regularly can help runners achieve two big goals: improved aerobic fitness, and more importantly, stronger tendons and ligaments, says Buckingham. This can potentially help runners avoid running-related musculoskeletal injuries, such as Achillies tendinopathy, which research shows tops the list of these types of injuries in runners. “By putting in a lot of easy, slow kilometres, we’re really giving our tendons and ligaments time to adapt and strengthen for when we get into [later phases],” he adds.

How much time you spend in the base phase depends on the length of your total training cycle and factors like your current fitness and level of experience. A first-time marathoner with six months to train may spend two to three months in the base phase (about eight to 12 weeks), while an experienced marathoner who has already spent time strengthening these areas may spend less than a month on base training.

“This is when we start to incorporate more threshold work,” Baldwin says, referring to running at a pace that’s so hard your body accumulates the byproduct, lactate, faster than it can clear it. The doses should be small, especially at first — just a few minutes here and there — and get longer and more intense over time. “Raising your lactate threshold is a big emphasis [in the build phase], because that really determines the ceiling of what you’re going to be able to do [in terms of speed] on race day,” he adds.

You can also expect to see more tempo runs, fartleks, and race-pace intervals. “If someone has a specific goal—maybe they’re trying to qualify for Boston — we might start to do one-minute reps at that pace, just so they can feel what that movement is going to be like,” Baldwin says.

The goal is to, over the course of the phase, build up to the pinnacle of your fitness, ideally as close to race day as possible. You should feel strongest in the final workouts of the peak phase, right before you begin to enter the taper phase.

Some runners may incorporate more intense speedwork (think: track workouts and lactate threshold training) and run at their goal pace for longer periods of time. For example, a runner training for a marathon who did five-minute intervals at their race pace in the build phase may do two-mile reps at race pace during peak.

Experienced runners with performance goals, like qualifying for Boston or setting a new PB, will likely spend a bit more time in the peak phase than in the build phase. For example, a veteran marathoner may spend eight to 10 weeks in the peak phase building up to their optimal fitness. “You want to get at least eight to ten quality long runs,” Buckingham says.

However, those who are new to running and just want to finish their race may be better off spending more time in base and build, Buckingham says. “One of the reasons beginners don’t perform well is because they end up getting hurt. They’re not in the base or build phase for long enough, and they don’t produce that durable body,” he says. “They could just end up getting hurt or injured if they try to go into the peak phase and increasing intensity or distance [too quickly].”

While taking your foot off the gas pedal right before race day may seem counterintuitive, research shows that tapering may improve your performance. A 2023 meta-analysis of 14 studies on endurance athletes found that incorporating a taper phase was associated with improvements in time-trial performance and how quickly an athlete reached a point of exhaustion during their event.

Both Buckingham and Baldwin note that people respond to tapering differently. Some runners can relax into a taper while others feel anxious and irritable. “We call it the taper tantrum,” Buckingham says. He’s quick to note that you shouldn’t skip this critical training phase altogether, even if it annoys you. “Feelings don’t dictate outcomes. Even if you feel bad during the taper, it doesn’t mean you’re going to perform poorly during the race,” he says. That period of pre-race rest, especially coming off your most intense training period, is critical.

That said, tapering for too long can also be detrimental and make you feel slow at the starting line come race day. “When we give our bodies almost nothing, it starts to shut down a little bit,” Baldwin says. If you take too much time off, you can lose momentum, and your legs can start to feel heavy, he explains.

The only way to determine what kind of taper works for you is through experimentation. If you’re new to training, start with around two weeks, see how you feel, and calibrate from there.

“A huge part of recovery is mental,” Baldwin says. “Some training blocks can be a real grind, and sometimes people are making really big sacrifices, like getting up early, and not doing things with their friends.” A recovery period gives you the opportunity to re-engage with non-running activities you enjoy and restore some balance to your life.

The recovery phase is a great time for cross-training, especially with low-impact exercise like yoga, cycling, and swimming. If you have a strong desire to run, opt for unstructured “fun runs” (leave your watch at home) and keep your effort light (stay below zone 2) and the volume low. “If you’re used to running five days a week, maybe you’re only running two or three days in recovery. And at a much shorter period of time. Maybe 30 minutes,” Buckingham says.

Runner 1: Beginner runner with 30 weeks to train, attempting to run their first half marathon in under 2:10.

• Base: 12 weeks
• Build: 10 weeks
• Peak: 6 weeks
• Taper: 2 weeks
• Recovery: 2 weeks

Runner 2: Experienced half-marathoner with 22 weeks to train, attempting to set a PR.

• Base: 4 weeks
• Build: 6 weeks
• Peak: 10 weeks
• Taper: 10 days
• Recovery: 2 weeks

Runner 3: Competitive half-marathoner who finished a race two weeks prior and has seven weeks to train before the next event.

• Base: skip
• Build: 2 weeks
• Peak: 4 weeks
• Taper: 10 days
• Recovery: 2 weeks

You could stick with a slightly more aggressive version of the base phase. “It’s amazing how far you can get off of a good amount of mileage and some hill workouts and strides,” Baldwin says. With this approach, you keep most of your workouts in zone 2 but sprinkle in some faster, more intense runs here and there.

Or, if you’re not ready to jump into another training cycle but want to hold onto some of the fitness you’ve established, you could go with more of a “maintenance” approach. This would likely fall somewhere between the build and peak phases, where you’re mixing in threshold work and speed intervals among mostly easy runs.

The post The 5 Key Training Phases For Race-Day Success… and How To Use Them appeared first on Runner's World.

Lactate threshold workouts are one of the most important parts of a distance-running training plan. Putting your body through this type of exercise will help you run faster and run longer.

“Lactate threshold training means building confidence,” says certified run coach, Kai Ng. “It means getting used to being comfortable with being uncomfortable.”

To get you familiar with these workouts and how to implement them into your training plan, Runner’s World connected with three certified run coaches and collected their top recommended threshold workouts that improve your speed and endurance.

Alex Morrow, certified run coach and founder of Resolute Running, likens the human body and its ability to flush out waste created while training at lactate threshold to a bucket with a hole in the bottom. “As you run, waste (the lactate you produce while running] is being thrown into that bucket,” Morrow explains. “As long as you’re running at the right pace, the waste going in the bucket drains right out the bottom, and you’re fine. When you pass that lactate threshold — you put too much waste in the bucket — it overflows and you slow down. Lactate threshold training creates a bigger bucket and a bigger hole at the bottom of that bucket.”

By building up your body’s speed endurance, you also boost your self-confidence as you maintain your pace during these tough workouts, and gradually go farther and farther while holding the pace. Ng says that experiencing this dose of self-confidence during a threshold workout will give you the reassurance that, come race day, you’ll be able to go out there and crush it.

In short: “Lactate threshold is the most important determinant of success in endurance-related activities and events, and the main goal of endurance training programs should be the improvement of this parameter,” according to an article published by the University of New Mexico by Dr Len Kravitz, and Dr Lance Dalleck.

To find your lactate threshold pace, you could head to a lab. But for a more budget-friendly option, you can calculate this pace using a practical field test. Following a warmup, you’ll run at your best possible intensity for 30 minutes and use your average running speed during that effort to calculate your ideal threshold pace.

Generally speaking, runners find their lactate threshold pace to be about a seven or eight out of 10 effort on a rate of perceived exertion (RPE) scale, an effort broadly described as comfortably hard. The coaches we spoke with also describe this effort as one you can sustain for one hour, but not longer.

The key is going at an effort you can sustain — it’s not all out. “There’s something in us that we all want to go faster,” Tia Accetta, Run Tuscon co-founder and certified run coach tells Runner’s World. “But, with this lactate threshold training, don’t.”

In order to clear up a search process that can become overwhelming and confusing at times, Runner’s World developed a list of versatile threshold workouts, from short repetitions to 15-plus-mile days, that build the speed endurance of every type of runner.

Interval Workouts

5-Minute Intervals
Why it works: Intervals work well for those new to these workouts, because the breaks between reps give runners time to reflect on how the previous rep went and also allow for an adjustment of pace in future reps.

Morrow also explains that many runners who are just starting to train at lactate threshold pace tend to struggle holding the pace for 20 to 30 minutes. So he eases them into it with intervals.

The versatility of these workouts mean they benefit those training for 5Ks up to marathons.

How to do it

• 15-20 minute easy run warm-up
• 6 x 5 minutes at threshold pace, with 60- to 90-second recovery between
• 15-20 minute easy run cool-down

8-Minute Intervals
Why it works: “Breaking down tempo runs into longer time-based intervals is a good way to practice,” says Accetta. She adds that for 5K runners training for the shorter distance, just two of these eight-minute intervals could constitute a workout, whereas for marathon runners, four or even five eight-minute intervals at lactate threshold pace gets them their desired workout.

• 15-20 minute easy run warm-up
• 2-5 x 8 minutes at threshold pace, with 60- to 90-second recovery between
• 15-20 minute easy run cool-down

Steady-State Workout
Why it works: Once you’re comfortable with lactate threshold pace and want to sprinkle longer, more sustained efforts into your training plan, all three coaches recommend this steady-state tempo run. “It’s simple, easy, and everybody loves doing it,” says Morrow. “It also teaches you how to handle that low-grade discomfort, which is what distance running is all about.”

Eliminating the breaks between intervals forces runners to battle through minor fatigue, as Morrow describes, and stick with their comfortably-hard pace.

Ng adds that all workouts are designed to simulate parts of a whole, and in this case, training your body to run at lactate threshold pace for 20 to 30 minutes teaches you how to push through those tough kilometres of any race.

How to do it:

• 15-20 minute easy run warm-up
• 20-30 minutes at threshold pace
• 15-20 minute easy run cool-down

Progression Workouts

Double-Digit Marathon Progression
Why it works: At a quick glance, progression workouts seem daunting, considering they cover the most mileage. However, changing paces throughout a long workout can be one of the best ways to train your body to maintain a pace during the later stages of a race, says Accetta.

Keep in mind the first workout below requires a minimum of running about 24 kilometres, so you definitely want to build up to this progression. It’s especially effective for experienced marathoners, as it teaches you to run through fatigue and discomfort — both necessary for race day. “It’s not always fun, but it’s extremely effective,” says Morrow.

How to do it:

• 5 - 6.5 kilometres at easy pace (3-4 RPE)
• 5-6.5 kilometres at goal marathon pace (4-5 RPE)
• 20 minutes at lactate threshold pace (7-8 RPE)
• 5-6.5 kilometres at goal marathon pace (4-5 RPE)
• 5-6.5 kilometres at easy pace (3-4 RPE)

14-K Progression for Marathoners
Why it works: “To me, this is just a really good representation of fatigued legs and getting tired, but still maintaining a threshold effort in the middle,” Accetta says. “I feel like everyone, after they do it, they have a good dose of confidence.”

This 15 K workout, while employing a more gradual increase and decrease in pace than Morrow’s progression workout above, is considerably shorter in overall distance. You’ll still receive the benefits of simulating midrace fatigue, while sustaining your lactate threshold pace, prepping you for race day.

How to do it:

• 1.5 kilometres at easy pace (3-4 RPE)
• 1.5 kilometres at marathon pace (4-5 RPE)
• 1.5 kilometres at half marathon pace (5-6 RPE)
• 5 kilometres at lactate threshold pace (7-8 RPE)
• 1.5 kilometres at half marathon pace (5-6 RPE)
• 1.5 kilometres at marathon pace (4-5 RPE)
• 1.5 kilometres at easy pace (3-4 RPE)

Hill Threshold Workout
Why it works: Yes, you can incorporate hills into your lactate threshold workout. Morrow says he recommends hill repeats to runners who may want to take a step back from heavy mileage or don’t feel confident enough to tackle a full steady-state lactate threshold workout.

He reminds his runners doing this exercise that the uphill effort should amount to the ideal 20 minutes recommended for threshold workouts. The jog back downhill is simply a break, and should not be calculated into the amount of effort given.

Morrow’s recommended threshold hill repeat workout gives runners the endurance benefits of threshold training, while adding in positive aspects of hill workouts, including building leg and core strength.

Because of the hill, you don’t necessarily need to run this workout at threshold pace, but rather threshold effort. Basically, you’ll run slower because you’re going uphill, but you’ll still aim to give the same effort that you feel during your lactate threshold workouts on flat ground.

How to do it:

• 15-20 minute easy run warm-up
• 10 x 2 minutes of uphill running at 7-8 RPE with a light jog back down the hill
• 15-20 minute easy run cool-down

Give Consistent Effort
“We’re always looking for that sweet spot of 20 to 30 minutes of effort,” says Morrow. “Whether that’s short intervals, long intervals, it doesn’t really matter. Get that 20 to 30 minutes.”

As the weeks of training go by and time at threshold pace transitions from being comfortably hard to just comfortable, that’s when you know you’re achieving the desired result.

Keep Interval Breaks Short
“The longer the break, the more likely you are to go out too fast,” says Accetta. “Technically, you shouldn’t need a break if you’re keeping your conservative pace. You want to go into the next [rep] still feeling a little bit fatigued.”

Lactate threshold training is all about maintaining your pace for a set amount of time, so trimming your break time down so you feel fresh — but not fully recovered — is essential to a quality interval workout.

Trust Your Legs More Than Your Mind
Lactate threshold workouts are hard. Not hard in the sense of high-intensity effort, but hard on your mind and its perception of your body’s ability to set and maintain your comfortably hard pace.

“Trust your legs more than your mind,” Ng says. “Your mind is going to be in your way the whole time. It’s going to tell you to stop, but your job is to fight it. When that thought comes to your head, I want you to hang in there for one more minute and I guarantee you’re going to be fine. The only time you should stop is when your legs stop.”

Be Smart About Training
Make sure you’re putting these workouts into the correct phase of your training plan in order to maximise the benefits. Don’t start knocking out lactate threshold workouts two weeks from your race.

Improving your lactate threshold takes time, so in order to experience the most success from these workouts, Morrow says to incorporate them once a week into the strength and endurance-building phase of your plan, or about two to four weeks into a 16-week marathon training plan.

The post 6 Workouts that Build Race-Day Confidence appeared first on Runner's World.

Improving your ability to run longer isn’t just about logging more kilometres. It requires a comprehensive approach that goes beyond running, incorporating things like intentional recovery and a solid nutrition plan.

Another key component of well-rounded distance training is high-intensity workouts that build speed endurance, helping you maintain strength and stamina during the later stages of a race like the half or full marathon. Doing this type of training on the track eliminates the distractions and unknowns of the road and allows you to home in on efficient, powerful speed that will be there for you in the late stages of your race.

Hitting the oval  – either on track or a grass – once a week is a great way to break up the monotony of road running and work on speed endurance in a controlled, easily-measurable environment. As for what to do when you get there, the following five interval workouts will help you run faster for longer and chase down a new PB in no time.

Why the Track?
The 400-metre flat loop of the track offers the perfect setting for focused, uninterrupted speed endurance training that roads and trails cannot provide.

Former Olympic steeplechase runner and current certified run coach with McMillan Running, Andrew Lemoncello, uses the word “rhythmic” to describe the consistency you can easily attain while running around the oval. “When you’re out on the roads, you don’t get those markers that you do on the track,” Lemoncello says. “So if you can get really rhythmic on the track, it can usually translate to the road.

The ability to evaluate your running, to make changes, and to find what works for you in a controlled environment is the essence of why the track is such an important tool for marathon and half marathon runners to use in training. “Without those distractions, you can work on your biomechanics, your footing, and your form,” says Mindy Solkin, certified run coach and founder of The Running Center.

5 Speed Endurance-Boosting Track Workouts
It’s easy to get lost in the loops and prescribe yourself too much or too little effort on the track. With years of experience in the field, our experts have you covered with five track-tailored workouts that use the repetition of the oval to help you run longer, while maintaining or pushing your speed.

Each workout includes guidance using RPE (rate of perceived exertion) as a pacing metric. RPE is measured on a scale from 1 to 10, with 10 representing an all-out effort. This approach ensures that you can tailor the intensity of your workout to your fitness level to maximize benefits.

1. 400-Metre Repeats

Why it works: Lemoncello calls 400-metre repeats a benchmark workout for any type of runner because of the manageable interval distance and customisable variables like pace and number of reps. “It’s a very recognisable distance for someone to attack,” Lemoncello says. “You really can learn how to run quicker through the reps over time and you can find what works well for you and what allows you to get through the workout as strong as possible.”

A 12-lap workout would be ideal for anyone from milers to 5K or 10K enthusiasts. As you tack on more and more reps on tired legs, the workout helps build the speed endurance that benefits half and full marathoners, with 20 reps equating to eight kilometres of high-intensity effort. Just remember to work your way up in reps — don’t go from zero to 20 right away.

Up for a challenge? Lemoncello says that running the last two or three 400-metre reps faster than your first few is a great way to test your tired legs. Say you ran your first 10 reps at 5K pace (8-9 RPE), try and finish out the workout by running the last two at 1kilometre pace or slightly slower (9 RPE).

How to do it:

1. 15- to 20-minute easy warm-up jog with form drills and strides
2. 12-20 x 400 metres (1 lap) at 5K pace (8-9 RPE) with 200-metre (½ lap) recovery jog between
3. 15-20 minute easy cool-down jog and stretching

2. 1,000-Metre Repeats

Why it works: For runners with long-distance goals (10K or longer), 1000-metre repeats are a great way to gain both speed and endurance benefits. The goal of the workout, according to Lemoncello, is to get you comfortable sustaining a consistent, fast pace over longer intervals.

“I’ve seen people do 20 reps of this workout and be able to hit that pace over and over to the second,” says Lemoncello. “It translates to a great half or full marathon because you’re able to be consistent without even thinking about it.” (Don’t worry, you don’t actually need to do 20 full reps to gain the benefits; stick to the rep range below and make sure to work up to that distance.)

As Lemoncello mentioned earlier, you want to get rhythmic with this one, meaning even pacing. “If your pace is fluctuating too much in a race, typically you’re going to tire out quicker,” he explains. “So if you can learn to dial in and repeat 2.5 laps on the track, your body becomes so good at being consistent.”

Once you’ve nailed down consistency, Lemoncello suggests progressing the workout by finishing a bit faster toward the end of each rep, which can help you score a negative split come race day.

How to do it:

1. 15- to 20-minute easy warm-up jog with form drills and strides
2. 8-12 x 1000 metres (2.5 laps) at 10K pace (7-8 RPE) with 200-metre recovery jog between
3. 15-20 minute easy cool-down jog with stretching

3. The 90s

Why it works: This workout combines elements of fartlek runs with more structured speed intervals. Solkin says this workout teaches runners how to manage pace fluctuations within their marathon.

Because you’re not a robot and won’t be able to execute the entire race at the same pace, Solkin says it’s essential to know both how to speed up and — perhaps more importantly for distance efforts — how to slow down so you don’t burn out too quickly. It’s also a helpful skill to practice if you tend to go out too fast.

How to do it:

1. 10- to 15-minute warm-up jog with stretching and form drills
2. 1,600 metres (4 laps), alternating 20 seconds at 5K pace (8-9 RPE) and 70 seconds at 10K pace (7-8 RPE)
3. 800 metres (2 laps) at half-marathon pace (6 RPE)
4. 4-5 minutes rest
5. Repeat steps 2 and 3
6. 10- to 15-minute cool-down jog

4. Short Pyramid

Why it works: Solkin’s second workout is tailored to marathon runners earlier in the training cycle. The pyramid starts with 200-metre repeats and works up to 800-metre repeats — all done at faster speeds than marathon pace. But between each interval, you’ll practice your marathon race pace as a recovery.

This allows runners to practice marathon pace after different intensities, helping them get a better feel for the effort. This way, when race day comes around, you’ll be able to tell if you’re going too fast or too slow for your goal.

How to do it:

1. 10 to 15-minute warm-up jog with dynamic stretching and form drills
2. 200 metres (½ lap) at or above mile pace (9-10 RPE), then 200-metre (½ lap) recovery at goal marathon pace (4-5 RPE)
   1. 60-90 second rest
3. 400 metres (1 lap) at 5K pace (8-9 RPE), then 200-metre (½ lap) recovery at goal marathon pace (4-5 RPE)
   1. 60-90 second rest
4. 600 metres (1.5 laps) at 10K pace (7-8 RPE), then 200-metre (½ lap) recovery at goal marathon pace (4-5 RPE)
   1. 60-90 second rest
5. 800 metres (2 laps) at half marathon pace (6 RPE), then 200-metre (½ lap) recovery at goal marathon pace (4-5 RPE)
6. 4-5 minute rest
7. Repeat steps 2-5
8. 10 to 15-minute cool-down jog

5. 5K Simulation

Why it works: Although ideally geared toward 5K specialists because it allows you to dial in your pace at the distance, this workout is speed endurance at its finest — fast pace, manageable intervals, minimal recovery — and can improve your endurance at a faster speed, no matter your upcoming race distance, says Lemoncello.

“Once you learn to run at an intense pace at a shorter distance, that makes 10K pace feel like cruising,” says Lemoncello. “Same thing with marathons: If you do a whole bunch of faster work, marathon pace feels really steady because you’re used to running at a quicker pace.”

Lemoncello recommends tweaking the reps with speed pickups for a tougher test. Maybe the first time you do the workout you cruise through the first 700 metres and ramp up for the last 100 of every rep to average your 5K pace. Next time, try taking the bends slower and opening up on the straightaways.

How to Do It:

1. 15- to 20-minute easy run warm-up
2. 7 x 800 metres (2 laps) at 5K pace (8 or 9 RPE) with 30-second rest between reps
3. 15- to 20-minute cool-down jog

The post 5 Lap Workouts to Help You Run Longer appeared first on Runner's World.

In reality, every runner can benefit from lifting weights. However, depending on the race distance you’re training for, how you strength train may look a little different. In other words, your gym routine in preparation for PBing your 5K won’t be the same as your marathoner BFF’s.

To learn more about why that is and what the lifting component should look like when training for shorter versus longer distances, we spoke with two run coaches to give you the details.

First, the Advantages Runners Gain from Strength Training
We get it, runners want to run. Spending time on other training elements can be a drag when all you want to do is hit your weekly mileage goals. But lifting consistently boosts your speed and running economy and reduces your injury risk, according to certified run coach Jason Fitzgerald, head coach of Strength Running, and host of The Strength Running Podcast.

Indeed, strength training improves your power generation and neuromuscular coordination to help you run faster and longer without it feeling harder, adds Dr Alison Marie Helms,  personal trainer and certified run coach. And research backs this up: A 2024 review in Sports Medicine found that strength training at 80 percent of your one-rep max (the max amount of weight you can lift for one rep) can improve running economy, especially among middle- and long-distance runners.

In terms of injury prevention, a 2023 review in the Scandinavian Journal of Medicine & Science in Sports observed that more than 400 recreational runners who followed an 18-week strength training and foam rolling program were 85 percent less likely to sustain a running-related injury compared to those who didn’t follow the same protocol.

Additionally, “strength training supports metabolic health, bone mass, and muscle mass,” Helms says. “It helps build a body that can keep up with running — and life — for the long haul.” Metabolic health refers to normal levels of blood sugar, blood pressure, and cholesterol, which can lower risk of heart disease, type 2 diabetes, and stroke.

A 2019 study in Frontiers in Physiology found that adding more than two resistance training sessions to your routine each week could improve metabolic health markers. Plus, a 2018 research article in Endocrinology and Metabolism supports the notion that strength training improves muscle and bone mass and can prevent osteosarcopenia (a condition in which you lose bone and muscle mass).

Why You Need a Different Strength Approach for Each Race Distance
It’s important to balance run training with weightlifting, no matter what you’re racing, Fitzgerald says, but the way you approach your lifting sessions might differ if you’re training for a shorter race versus a longer race.

When it comes to training for a longer distance, like a half marathon or marathon, you don’t want to overexert yourself when it comes to your strength training. “Since these races are substantially longer, more of a focus can be put on stability and injury resilience with single-leg exercises, core training, and fewer explosive movements,” he says.

On the other hand, shorter races require more speed and power, according to Fitzgerald, and more intense weightlifting sessions with plyometrics and/or heavier weights are beneficial.

How to Strength Train for Shorter Distances
If you’re training for a shorter, faster race, you want to put more focus into lifting heavy for the power generation you’ll need to tap into during this type of race, according to Helms. Think about it: You’re generally running faster during a 5K or 10K as opposed to a marathon, so you’re generating more force with every stride.

“Strength training with heavy weights can improve force production and neuromuscular coordination, creating a more powerful stride. This more powerful stride can result in a bigger performance increase for shorter distances versus a longer distance,” Helms says.

Fitzgerald emphasises the importance of lifting heavy when training for shorter distances. “By lifting a lot of weight, runners are recruiting more muscle fibres than lifting lighter weights,” he says “This trains the brain to ‘use’ more of the muscle than it previously knew how to, helping you lift the heavier weight. During a race, this translates to recruiting more muscle fibrrs for a faster finishing kick during moments of high fatigue.”

Both Fitzgerald and Helms agree that runners training for shorter distances should lift two to three times a week, with a focus on full-body workouts and compound, multi-joint lifts that “train movements, not muscles,” Fitzgerald notes.

“The number of sets and reps will change over time as your season progresses, just like your workouts progress over time,” Fitzgerald says. “Early in a season, lifting can be more basic with three sets of 10 repetitions of fundamental lifts like deadlifts and squats. But as the athlete approaches their target race, they should focus more on explosivity, power, and speed with heavier weights, less repetitions, and more plyometrics.”

What do heavier weights look like in this case? Because the actual weight will be different for everyone, it’s helpful to use rate of perceived exertion (RPE), according to Helms. RPE is a scale used to measure workout intensity and effort, and it’s based on a scale from one to 10 (one being incredibly easy and 10 being maximum effort).

“The ideal range for most exercises when we are talking about lifting heavy is seven to eight on a scale of 10,” she says. “You might be squatting with 80 pounds to hit that range in a more strength-building phase where running volume is lower.”

If you’re strength training two days a week, it might look something like this, according to Helms:

• Day 1: Squat/quad focus on the lower body, plyometric exercises like broad jumps and bounding, push focus on the upper body
• Day 2: Hinge/hamstring focus in the lower body, pull focus on the upper body with some lateral movement sprinkled in on each day

If you’re strength training three days a week, it might look something like this, according to Helms:

• Day 1: Squat/quad focus on the lower body, plyometric exercises like broad jumps and bounding, push focus on the upper body
• Day 2: Hinge/hamstring focus in the lower body, pull focus on the upper body
• Day 3: Lateral movements with the lower body (including plyometric exercises like skater jumps), with some upper body isolation work (biceps and triceps)

How to Strength Train for Longer Distances
Strength training is still important from an efficiency standpoint in longer distances, according to Helms. Additionally, the injury resiliency and connective tissue health benefits become even more important when you’re laying a foundation before building lots of volume for longer-distance work, she adds.

“A strength base is needed before building running volume because running is a repetitive, high-impact activity that demands resilience from the body’s muscles, bones, and connective tissue,” Helms says. “Without a foundation of strength, increasing mileage can overload tissues that aren’t prepared to handle the stress, often leading to injuries, inefficiencies, and plateaus in performance.”

That strength base is made of foundational movements (squats, hinge, lunge, push, pull) with an emphasis on single-leg strength, core and pelvic stability, and calf and foot strength, Helms explains.

But as you get deeper into your training for longer distances, like a half marathon or marathon, the overall stress on your system from just your running volume is a lot. You don’t necessarily want to add a whole lot more with strength training, Helms explains.

Your strength training strategy when training for longer distances should still involve two or three full-body sessions a week, according to Fitzgerald, though Helms says you may be able to get away with just one or two days a week when you’re deep into your long-distance running volume.

You can still lift heavy weights needed to generate running power and prevent injury, but you’d reduce the number of sets and reps in comparison to training for a shorter distance, according to Helms. For instance, you may want to do two sets of five reps instead of three sets of 10 reps. This way, “you’re still moving heavy weights for that power generation, coordination, and connective tissue health, but not overloading your system with too much more volume,” she says.

What does “heavy” look like in this case? Using the RPE scale above where you want to be at a seven or eight, 30-35 kilograms might be all you need to get into that range when you’re deeper into race training with more overall stress coming from your running volume, Helms explains.

When training for longer distances, you should still follow the same weekly focus schedule from above, Helms notes, but decrease the amount of weight used and skip the plyometric moves. This is because shorter races require significantly more power generation in which lifting heavy and doing explosive exercises are more helpful, she says.

When it comes to piling on the volume for longer races, the focus is on injury prevention and shoring up your weak spots.

The Bottom Line on Strength Training During a Race Build
Runners training for any and every race distance should prioritise strength training to help them improve their power and speed and reduce their risk of injury.

However, those preparing for shorter distances — like a 5K or 10K — should generally include more sets and reps of each exercise in their lifting workouts than those gearing up for longer distances — like a half marathon or marathon. Additionally, long-distance runners may benefit from fewer strength training days per week so as to not get in the way of their high running volume.

If you have the means to do so, working with a run coach will help you nail down a training plan that works best for your lifestyle, fitness level, and goals.

The post How to Adjust Your Strength Training Routine for Different Race Distances appeared first on Runner's World.

First off, you’re not alone. Struggling with speed despite proficiency in distance running is a “very common” conundrum, Laurie Porter, a Team RunRun coach, tells Runner’s World. In fact, she says, it’s one of the main reasons athletes seek her guidance.

Here, two experts dig into — and help you solve — this common run problem.

Long-Distance Runners Often Struggle with Speed
Endurance runners are familiar with one kind of challenge — running long — but their bodies may be unfamiliar with the specific type of discomfort that comes with holding a shorter and faster pace, exercise physiologist Janet Hamilton, founder of  Running Strong, tells Runner’s World.

“If you think about it, a half marathon might be run right around the lactate inflection point for many runners,” Hamilton explains. That pace is often described as “comfortably hard.” Your lactate inflection, or lactate threshold, is the exercise intensity level at which lactate accumulates in the blood faster than you can remove it. It’s basically the border between low- and high-intensity exercise.

“On the other hand, many well-trained runners are capable of running a 5K at about 95 percent of maximum aerobic capacity,” Hamilton says. This is your VO2 max. “When you think of what VO2 max represents — the maximum amount of oxygen you can take in, transport, and utilise — that’s a max effort. It’s bound to feel extraordinarily strong and hard,” Hamilton explains. It makes sense then that if your usual jam is long, relatively easy-paced running, you may have a hard time embracing the inherent discomfort of faster striding.

It’s not just your heart that needs the change in training, but your muscles. As a long-distance runner, it’s likely you aren’t incorporating enough high-intensity sessions challenges into your workout. Those HIIT sessions work your fast-twitch muscle fibres, Hamilton says, while long, slow runs mostly improve your slow-twitch fibres. Speedier efforts need the fast-twitch guys to pitch in. If they aren’t used to being called on during your runs, they won’t step up on their own.

Sometimes, all you need to pick up your speed is some “novel stimuli” to spark improvements. The good news? Your body is “amazingly adaptable,” Porter explains, so just a few fun changes to your training will likely result in faster paces at shorter distances.

Here’s How to Run Faster at Shorter Distances
We won’t sugarcoat it: Getting stuck in a speed rut sucks. Luckily, there are small tweaks you can make to bolster your pace. Here’s what the coaches recommend.

1. Targeted Strength Training
Fast runners aren’t made on the roads, trails, or treadmill — they work hard in the weight room, too. Specifically, bolstering the strength of your legs and core “will pay off in improved force production,” Hamilton says. “The more force you can produce, the further you’ll fly from one footfall to the next.”

To reap these benefits, she recommends resistance training two to three times a week, incorporating moves like squats, lunges, deadlifts, sled pulls, and box jumps. During these sessions, do a “warm-up” set of a given exercise, where you complete five to 10 reps with very low resistance. This helps wake up your neuromotor system, Hamilton explains. After that, complete one or more sets of up to six to eight repetitions. Make sure you use heavy enough weights so that by the last rep, you still maintain good form but you’re pretty maxed out and wouldn’t want to have to do more, Hamilton says.

2. A Sprinkle of Plyometrics
Plyometric drills such as A skips, B skips, C skips, bounds, and box jumps — can help develop explosive power in your legs, strengthen your fast twitch fibers, improve your running form, and prime your body for speed work, Porter says. She recommends doing them after your warmup on speed days, before you get into your intervals. When athletes add plyos in this context, Porter says she sees them achieve a greater float phase (when both feet are off the ground) during the running gait cycle and that both their speed and posture improve.

You don’t even have to do intense plyometrics to see results. A 2023 study published in Scientific Reports found that daily hopping five minutes a day for six weeks improved running economy at high running speeds in amateur runners. That means they ran harder, but it didn’t feel as difficult.

3. Do Race Pace Speedwork
It’s likely you have some speedwork days in your half or marathon training plan, so, once a week, consider adjusting those training intervals to your shorter distance goal race pace. This can help you get more comfortable and metabolically efficient with that pace, Hamilton explains.

During these workouts, start with at least 1-2 kilometres of easy effort running, then transition to the plyo/gait drills mentioned above to wake up your muscles. For the workout, start with short runs — 100 metres or so — at your 10K pace effort and move to longer intervals (200, 400, 800, and 1200 metres) at 5K pace. Gradually progress these workouts (by speeding up and running longer) throughout the training cycle as your abilities and tolerance develop, Hamilton says. However, keep the high intensity work to 7 percent or less of your total weekly volume to reduce your risk of injury.

4. Embrace Hills
Hill running is “a really specific form of strength training,” Hamilton says. “You’re doing the motion you want to improve (running) and you’re doing it with resistance (gravity).” Incorporate hills once a week (more often if you’re training for a short hilly race), and consider doing them on a treadmill to control your speed, grade, and number of repeats.

“Start with shorter, shallower hills that give you a slight challenge and work your way up to longer hills that force you to really focus to sustain the pace/effort you’re putting out,” Hamilton says. Then, over the course of your training, gradually increase your speed, grade, and the number of hill repeats.

5. Prioritise Recovery
Don’t push yourself to run more in order to run faster. Recovery days should be a non-negotiable part of your training programme. The thing is, for a lot of runners, recovery days “aren’t truly recovery days,” Porter says. They either strength train on their off days, push the pace too much during easy runs, or stack too many hard workouts back to back. That’s a problem because ample downtime is what helps your body adapt and grow stronger (and faster!) after challenging workouts.

For athletes over 40, Porter suggests taking two recovery days in between hard workouts, including long runs and speed sessions. Athletes under 40, she says, can likely get away with just one recovery day in between. Whatever schedule you follow, make sure to actually take it easy on your easy days.

6. Surprise Yourself
“Variety is the best thing,” Porter says. It’s “all about surprising your body.” Playing with variables such as intensity, volume, and training environment can provide the novel stimulus your body needs to unlock faster speeds. Now, this doesn’t mean overhauling your entire plan overnight. Too much change at once can increase your injury risk and hamper performance, so Porter suggests changing just a couple of variables at a time.

For example, if you’re typically a road runner, try sprinkling in trail workouts here and there. If you usually run flat, experiment with hill sessions. If your speed workouts usually centre on 1km repeats, try fartlek runs instead. Finding the right dose of change can be a complicated process because it is part science, part art, Porter says, so don’t hesitate to enlist a coach for support.

How Speed Training Changes Your Endurance Training
Worried that these new training methods will interfere with your endurance success? Fear not! Incorporating more speedwork into your routine will also benefit your endurance running.

“When you push to those higher intensities, you’re pushing into your max aerobic capacity zone and that stimulates your body to get stronger and fitter and increase its ability to take in, transport, and utilise oxygen,” Hamilton says. In other words, you’ll improve your VO2 max. And because well-trained runners typically run a half marathon pace that is fairly close to their lactate threshold pace —which is usually around 85 percent of their VO2 max — increasing your VO2 max through high-intensity training can, in turn, bolster your half marathon pace.

The post You Run Long, But Can’t Get Faster — Here’s What to Do appeared first on Runner's World.

As runners, we often think that more kilometres always equals better running. But one thing we often undervalue that really helps those kilometres take hold and progress our training: rest days. Giving your body time to rest is just as important as running.

That’s because rest days help strengthen your body, sharpen your focus, and reinvigorate your spirit so that you actually want to keep training.

“Rest is not a four-letter word to be ignored,” says Dr Kevin Vincent, former chair of the department of physical medicine and rehabilitation at the University of Florida. “The big reason you need it is recovery and recuperation. Every time you run, your body has to adapt to get stronger.”

When you run, you aren’t just building stamina and strength, you’re also breaking your body down, causing a tiny amount of tissue damage. Allowing yourself time to recover afterward is what makes it possible for you to come back better next week, next month, next race.

“As much as athletes focus on their volume of training and the speed at which they do workouts, what they do outside of running is equally important to becoming stronger and more resilient in the future,” says Professor Adam Tenforde, assistant professor of physical medicine and rehab at Harvard Medical School.

Psychologist Bonnie Marks agrees: “If you don’t have time to recharge, it can lead to staleness and general apathy about training.”

In other words, rest right, and you’ll run faster and be healthier. Skip it, and you might be forced to take time off due to an injury. Here’s exactly why you need to take a break sometimes to build a stronger — more rested — you.

Exactly Why Rest Days Are So Important for Your Progress

1. You build muscle with rest
When you run (or do any exercise), you create microscopic tears in your muscle fibres, and your body likes those about as much as you like trying to open a sweaty GU packet. So it responds by rebuilding your muscles stronger, in preparation for the next session.

The catch: That response only happens with time off. Vincent says that, depending on the length and intensity of your workout, the body needs a minimum of 36 to 48 hours to reboot. Without it, the body has no opportunity to rebuild and strengthen muscles; they just continue to break down. That negates all the hard work you put in.

2. You avoid stress fractures
If you’re trying to sidestep an injury (really, who isn’t?), rest is crucial. Running is great for your bones — the impact stresses the bone tissue, and just like a muscle, that increases cell turnover and forces the bone to remodel with stronger structures, says Vincent. “But if you run today, tomorrow, and the next day, it never has time to fully repair.” Eventually, you could be looking at a stress fracture — and a season on the sidelines.

Even if you do give yourself a rest day off from running each week, you should still be conscious of varying your speed and intensity throughout the week. For example, if you do hard track intervals on Monday, you should run at an easy pace on Tuesday. While your bones are still undergoing stress on Tuesday’s run, the impact is much less than the powerful force they absorbed on the track, so repairs can still happen. But the key to a recovery run is to do it at a recovery pace — the more you push the speed, the more shock your bones absorb, and the weaker they’ll be when you try to go fast again.

3. You protect tight tendons
Tendons are connective tissues that hold the muscle to bone, so they work constantly as the body moves. But blood doesn’t get to them easily, so they take longer to repair than tissues that have higher vascularity (like muscles), explains Vincent.

If they don’t get that time, the constant pounding can cause chronic damage, like tendinitis — which is inflammation from overuse.

4. Your brain has time to chill
Yes, running is a form of stress relief. But every time you lace up, it increases the levels of the stress hormone, cortisol, in your body. Why? “The body doesn’t know if you’re running away from danger or if you’re running for fun,” says Vincent.

That cortisol bump can cause mood issues, irritability, sleep problems, and other health issues if stress levels are chronically high, says Marks. Think of it like a scale: Overtrain, and you’ve tipped too far in one direction; schedule regular rest days, and you’re back in balance.

5. You can spend more time with family and friends
While taking a rest day has many physical benefits, it also has several mental ones. Chiefly among them: Rest days grant you valuable time to spend with the family and friends you sometimes ditch to get your mileage in. While these folks are often our biggest fans — and sometimes even our running partners — they’ll probably appreciate a weekend morning that doesn’t involve you lacing up and sneaking out the door for a run.

Plus, if you often run alone, socialising with others can give you a valuable mental boost, especially when you’re nervous for a big race or bumming about a recent performance. Rather than ruminating on negative thoughts during a solo run, you might go on an easy hike with friends or make dinner with your family, making sure to turn your full attention to the people and task at hand. That way, the next time you run, your mind will be fresh, your loved ones will know you care, and you’ll have happier memories to outweigh any bad race results.

6. You can try a new activity
There’s some debate about how much rest is required on a rest day. While some runners are healthiest when they take rest days completely off from exercise — cross-training included — others prefer to do non-running activities on their rest days.

If you fall into the latter group, you should be mindful of taking it easy in your exercise of choice. For instance, a leisurely, low-impact bike ride is a great way to flush out sore legs and tired feet, but if it turns into an intense, hilly session, your quads and glutes might be shot before your running week even begins.

Gentler exercises like swimming and yoga are great choices for a rest day, as they stretch you out, force you to control your breathing, and strengthen your bones and muscles without stressing them too much.

For those who recover best by completely refraining from exercise, use the day to explore a new hobby or catch up on a project you’ve been neglecting. Running tends to take up a lot of our free time — especially when we’re training for a marathon — and unfortunately, when we’re also juggling work and family duties, other activities take a backseat.

So on your rest day, read that book. Write that essay. Plant that garden. Taking some time out of your running shoes will do your body and mind good.

The post Why You Need ‘Down Time’ From Running appeared first on Runner's World.

While a technical exercise — so it’s key to get the form down — power cleans can improve form, running mechanics, and overall performance. Whether you’re training for a faster 5K or tackling full marathons, this movement is much more crucial (and attainable!) than you think.

We’ve laid out everything you need to know about power cleans for runners, why and how you should do them, and how to incorporate them into your training plan.

Power cleans come from Olympic weightlifting, where you pull a weight from the ground to your shoulders and catch it in a racked position when in a partial squat, explains Yusuf Jeffers, a strength and run coach and Hyrox race director. “It’s a pretty advanced move, and takes some time to understand it and do it well,” he explains. “If it’s done properly, it helps develop explosive power throughout the entire body.”

Before tackling a power clean, both Jeffers and Tamir explain that runners should have some experience in other supportive strength-training movements, like barbell squats, deadlifts, shoulder presses, and rows. “When you get to power cleans, it’s [about] putting some elements of all those movements together,” says Jeffers.

Tamir explains that the barbell deadlift, in particular, can help you get comfortable with the barbell and hip hinge movement necessary to do a power clean, and the front squat helps with gaining necessary mobility and keeping your elbows up high and straight forward, as you need to do in a power clean.

To get prepped, familiarise yourself with mobility moves and pair them with your power cleans, explains Holly Dickinson, a kinesiologist and certified run coach at Accel Strength and Conditioning.

“This is an explosive strength exercise that requires a lot of mobility and coordination, so working on mobility [first] is really important,” adds Tamir. For that, Tamir and Dickinson both recommend the world’s greatest stretch and the 90-90 hip stretch before (and after) your power cleans.

Shoulder mobility is especially important for the final catch phase, Tamir explains. “Some runners won’t have enough shoulder mobility to rest the bar in the correct rack position,” so focusing on arm circles and T-spine rotations first can help you finish the movement with good form.

How to do it:

To start, beginners can use a lighter-weight barbell or dumbbells to adjust to the movement before working up to a standard 20kg barbell (standard load of just the bar). From there, add weight, working up to 70 to 80% of your one-rep maximum.

1. Stand with feet hip-width apart, barbell over midfoot, very close to shins. Grab the barbell with a “hook” grip (thumbs wrapped around the bar and fingers over top) slightly wider than shoulder-width apart.
2. Hinge at the hips by sending hips straight back, back flat. Keep shoulders higher than hips and hips higher than knees. Keep arms straight and avoid pulling through neck. Look four to five feet in front of you to keep neck neutral.
3. Drive feet into floor as you pull the bar off the ground. Keep the bar close to the body, grazing shins.
4. Once the bar reaches mid-thighs, explode upward by extending hips, knees, and ankles during the triple extension.
5. Quickly shrug shoulders to pull the bar up and catch the bar in a quick motion, rotating elbows underneath the bar, and dropping into a quarter squat as the bar catches on shoulders.
6. Stand up.
7. Reset stance by lowering the bar to thighs, keeping it close to the body.
8. Lower the bar to the ground by hitting your hinge again.
9. Repeat.

While the specific weight you’ll work up to depends on your personal fitness level, every runner should feel challenged by power cleans. In order to get the most out of the movement, your rate of perceived exertion (RPE) should feel like a 7 or 8 on a scale of 1 to 10 with 10 being all-out effort, working up to a 9 as you progress, explains Tamir. “Think about it being very similar to your running drills that you do if you’re doing a track workout. You want them to be crisp and precise and not get to a point of fatigue,” adds Dickinson.

Because this movement is explosive, keep repetitions low. Tamir recommends sticking to three to four sets and a maximum of six reps along with a few warm-up sets using just the bar or dumbbells first. In between sets, Tamir and Jeffers recommend resting for about three minutes.

Remember: This is an advanced movement, so you want to nail the form before adding weight. Start with the basic moves first, then progress to one weight (like the kettlebell below) and then two lighter dumbbells, before grabbing the barbell.

Common Power Clean Mistakes
“Everything is about the timing, so as you’re going into that high-pull position, it’s really important that you catch the bar at the right height. Don’t over pull it, but also don’t under pull it,” Tamir says.

Runners tend to set up their power clean form with a rounded back, typically due to tight hamstrings, Tamir explains. To mitigate this, keep your back straight and hinge from the hips as you grab and lift the weight.

It’s also crucial to properly finish the triple extension by standing up tall after each rep. “Some runners won’t fully extend their hips, but leave them slightly hinged instead of locking them out,” he says. You want to avoid that by truly finishing the movement at the top.

Supports Running Form
The triple extension is a major movement pattern in the power clean, and it’s key to better running mechanics and cleaner form, Tamir explains. “When you’re in the push-off phase in a run, you're doing the triple extension, so it transitions into running quite well,” he says.

Specifically, a strong triple extension helps strengthen every step of your stride, explains Dickinson. “We will see this help a runner particularly from initial foot contact to toe off,” she says.

Strengthens the Posterior Chain
Tamir explains that runners are often overdeveloped in the anterior part of the body—like the quads—and underdeveloped in the posterior chain—like the glutes and hamstrings. These muscle imbalances can lead to injury. Strengthening the posterior chain helps to prevent that, which is where power cleans come into play.

Your primary muscle groups for this movement—the hamstrings, glutes, and low back muscles—carry you forward and keep you steady so you can run efficiently and handle heavy impact, high speeds, and long workouts.

Builds Explosive Power
A major benefit of doing power cleans is right there in the name: gaining power. “The whole process of running is explosive,” says Tamir. This is especially helpful when you’re at the start line of a race, the gun is about to go off, and you want your first steps to propel you forward, explains Dickinson.

Jeffers agrees: “Anytime that you can increase the ceiling of your power output, your operating efficiency becomes better.” The faster and the higher your power output, the more necessary it is to do these exercises, Jeffers explains, which is why you’ll see sprinters and the short-distance runners regularly do power cleans.

Even with long distances, it is still essential to express power. “No matter what the distance is, you will be required at times to express some power in the form of changing speeds, adjusting speeds, and overcoming terrain, like hills,” Jeffers says.

Improves Running Economy & Efficiency
Your running economy—or how efficiently your body can use oxygen to power your runs — can improve by training your heart rate, nervous system, and muscle recruitment, and power cleans cover each of these, according to Tamir.

“Heavy loads are going to elevate the heart rate,” which prepares your body for your runs, Tamir explains. “Recruiting a lot of muscles when you do the power clean [helps you] become very efficient at generating force with less energy,” he says.

A systematic review and meta-analysis from 2024 published in Sports Medicine examined the effects of effects of strength training programmes on running economy in in middle- and long-distance runners’ and found that strength training with loads of 80%  of your one-rep maximum or higher can improve running economy and VO2 max levels.

The power clean can also improve running efficiency (and therefore, performance) by increasing tendon stiffness, Dickinson says. “When your tendons are too elastic, your muscles have to work harder, making the stride less efficient,” she explains. “When we strengthen these tendons, we gain tendon stiffness, which allows for more elastic energy to be harnessed in our stride.”

Ideally, runners will start full-body strength days off with power cleans (after a solid warmup) and wait at least four to six hours before adding in an easy run, Tamir explains, so you go into the lift feeling fresh and ready to give the most amount of power possible.

Tamir suggests warming up with foam rolling, cat cows, ankle mobility exercises, glute activation exercises, and the world’s greatest stretch mentioned before. Then, do one to two warm-up sets of deadlifts, squats, presses, and power cleans with just a barbell or dumbbells.

Once you’ve gotten your form locked down for power cleans, Jeffers suggests trying a superset, where you perform another power exercise — like box jumps or squat jumps — right after one set of power cleans to work the same muscle groups without weight, fitting in as many reps as you can before fatiguing. “You’re now translating that strength exercise into a real world movement, so your body becomes [more] accustomed to expressing power,” he explains.

The post How Power Cleans Lead to Better Run Performance appeared first on Runner's World.

Runners love running; and whether it’s on a 5km fun run or a 100-mile trail ultra, most runners tend to push the limits of their bodies and end up demotivated, unable to perform, or worst of all, injured.

It’s one of the reasons former mechanical engineering graduate Van Eyssen started his training business, Flat Rock Endurance (flatrockendurance.com) way back in 2017, after years of listening to runners and their training while working as a running-shoe specialist.

“I could see so many good athletes messing around in training and making mistakes,” Van Eyssen explains. “I also realised that I could retain a lot of the stuff; and I decided to formalise the knowledge I’d built up, and study.”

Having worked in the UK and Cape Town’s Sweat Shop and Run stores, Van Eyssen went on to study for a National Diploma in Coaching Sciences from Cape Town’s Exercise Teacher’s Academy from 2015-2017, and then took a leap of faith to start his own coaching business, even selling his car to fund the start-up.

With only a few athletes on his books in the beginning, Cape Town-based Van Eyssen has slowly built up his business and now looks after some 90 athletes, with four coaches – including elite trail runner Toni McCann, and strength and conditioning coach Brendon Lombard – to assist across all running disciplines.

“It was a good time to start the business because trail running was growing rapidly, along with road, and there weren’t a lot of running coaches out there,” Van Eyssen remembers. He applied the lessons learnt from his mechanical engineering studies to his coaching business, carefully analysing data and coming up with complex training methods to focus on the individual problems of every runner he coaches.

“It’s our job to make sense of this thing that seems impossible, because not many people realise how tough they can be.”

With a 35-minute 10km, 17-minute 5km, 3:20 marathon and 4:35 Two Oceans to his name, Van Eyssen is a handy athlete, but believes his true passion lies in helping others reach their potential.

“Some of the runners we help need a plan from us; while others need more motivation, and see us as a stabilising factor in their journey. The key is being able to see the human through the data.”

Although Van Eyssen looks after some top-ranked racers, most of his clientele are mid-pack runners, or those just trying to finish their goal event. Most are focused on the longer distances, with ultras at the top of the ‘to do’ list.

“Most of our runners have a lot of self-belief, but don’t always see the way forward clearly in terms of how they train. So they’re looking for guidance and experience,” he says. “It’s our job to make sense of this thing that seems impossible, because not many people realise how tough they can be.”

Here, Van Eyssen shares with us his insights into training and racing – guaranteed to help you, no matter what your distance or time goal is on race day.

The Matter of Distance
Van Eyssen has some strong views on the right way to increase mileage.

“Traditionally, the thought has always been to get in as much volume as you can,” he says. “But the key question is: how much volume can you add safely, on the terrain you’re racing on? For some that may be 50km, and for others, 200km. You need to find what’s right for you.”

Time vs Distance
Van Eyssen believes that training should be measured by time rather than distance. 

“Distance can vary dramatically, depending on the terrain you run on,” he says. “For instance, 100km of trail running is vastly different from 100km on the road. It also depends on how hilly the terrain is.”

As he explains: “Your body doesn’t know how far you’ve run.”

The 80/20 Rule
Like most coaches, Van Eyssen believes in the 80/20 rule: 80% of training done at an easy pace, and 20% at intensity.

“Yes, there is a lot of truth in it, and there are a lot of plans aligned to that. It’s very relevant to races like Two Oceans and Comrades.”

Overtraining?
Keeping track of your training and being aware of when things start to go wrong is key to long-term planning.

“It’s all about getting a feel for your patterns,” says Van Eyssen. “But you need to be aware of when you’re chronically fatigued. A good test is to see how you feel after a planned rest day; if you find you’re still struggling to shake off fatigue after a rest day or two, it’s time to back off.”

Other signs of overtraining include disrupted sleep, general irritability, a change in heart rate or HRV (heart rate variability), low-grade illness and niggling injuries. Any of these signs are an indication that the body needs rest.

“Yes, we need fatigue to build a stronger body; but the key to any successful training plan is staying healthy,” he says. “We have more athletes to protect from themselves than runners we have to push!”

Tech Overload
Modern smartwatches are full of great training data, and allow us to carefully monitor heart rates, effort levels, sleep and recovery. But for Van Eyssen, not all data is good.

“I think people become obsessive about the data, and sometimes the numbers can muddy the waters. I use the numbers if it will help an athlete perform better; but sometimes those numbers are more important retrospectively, rather than during a run.”

Van Eyssen and his team subscribe to the RPE (Rate of Perceived Exertion) model that suggests a ranking of between 1 and 10 based on how much effort they are putting in – 1 being very easy, and 10 being flat out. 

“I’m not saying that using a heart-rate monitor doesn’t have its place, but they have their challenges: they’re limited in terms of reaction time; they’re not helpful for short, hard intervals; they’re affected by heat, fatigue and caffeine; and they drift higher the longer you run.

“An athlete can lose touch with how they feel, while the RPE and Talk Test teach you to understand your body. For instance, if you try to keep your heart rate low over a race like a 50km, you find yourself going slower and slower, even though you could probably push yourself harder.”

The Challenge of Easy
One of the biggest challenges the team at Flat Rock faces is helping their clients understand the value of polarised training – keeping easy easy, and intervals hard. 

“A lot of runners run in that grey zone between easy and hard, so they’re not developing either their max or their endurance effectively. It’s important to polarise your training to get the most benefit.”

One key skill to ensure endurance runs are done at the right pace is to use the Talk Test. Are you able to talk in full sentences while running? Then you’re probably running in the right zone to build your endurance. 

Building endurance the right way also means that your body will be more able to handle sessions of high intensity, says Van Eyssen.

Pacing
Finding the right training pace for a race like the Totalsports Two Oceans is one of the biggest challenges entrants have, and it changes the faster your race time is likely to be. For quicker runners, like those running under 3:30 for the marathon, long runs tend to be slower than race pace. For slower runners, long runs tend to be run at goal race pace because “slower would mean you’re no longer running”. “Faster runners can maintain a higher threshold for longer, so they tend to run their long runs slower than race pace. But for the rest, that gap is narrower, and you need time to develop your efficiency.”

Race Day
Trust the process: You’re capable of more than you think, so staying confident is key.
Be Conservative: Play it safe early on. Climb within yourself, and don’t smash your legs on the descents. It’s super-easy to overcook the first 30km of Two Oceans and then have nothing left for the tough second half.
Beware the Bonk: In an ultra-distance race, fatigue can be deceptive. You can be fine – until you’re not. It happens quickly if you don’t take care of your pace and nutrition.
Maintain Equal Effort: Avoid pushing hard on the climbs. Try and even out your effort level across the hills, flats and downhills. Intensity drains the battery fast.

Expectations
Many of the runners that Van Eyssen coaches have higher expectations than the reality of their ability. And it’s hard to keep runners motivated when their goals may be out of reach. “Saying ‘delusional’ may be negative, but it’s normally a lack of experience and knowledge of the sport. A person will watch the Two Oceans or Comrades and say, ‘I can do that!’ when they see the backmarkers crossing the finish line.
“But the reality is that many of those runners you see have committed six months out, and are running five to 15 hours a week,” he says. “So a lot of runners look at that, and don’t realise the work that needs to go in to finish.”

Building the Athlete
Van Eyssen’s strategy for building a stronger athlete begins with establishing a consistent running routine, whether the individual is a beginner, mid-pack or elite runner.

“It’s all about getting you out there as often as possible… from, say, two days a week to three days a week, and so on. Once we can establish consistency, then we start incorporating things like strength and conditioning and nutrition, to ensure the athlete is strong and able enough to start increasing volume. 

“And finally, there’s a focus on nutrition; because the longer the race distance, the more nutrition becomes important.”

Get Strong
For Van Eyssen, the key role of incorporating a strength and conditioning programme into a run programme is to ensure that the athlete is capable of handling increased volume and intensity.

“It’s one element that runners don’t want to do. I’m guilty of it too; because it’s hard work, compared to a run where you can be outside in the fresh air and sunshine,” says Van Eyssen. But along with injury prevention, Van Eyssen has seen significant performance benefits.

“It really does pay off. Take Toni (McCann) for instance. She was struggling with high volume; so we brought in strength and conditioning, and we found that she could then up the volume with a lot of performance benefits.”

Van Eyssen advises runners to include running-specific workouts like plyometrics and stability, which complement running better than others.

The Social Factor
All the talk about RPE and heart rate zones makes little difference if your running crew has different ideas. 

Not everyone has the same schedule; and most of us run at the pace dictated to by the bunch, rather than the schedule on our training plans. So how does Van Eyssen deal with the important social component of training?

“You need to factor those runs into a training plan. I know some friends who have a run every Thursday morning, and it’s an anchor run in the week. It’s important to adjust around it to make training sustainable and fun.”

Recovery Days
As important as training is, so is your body’s ability to absorb the training and rebuild. That only happens when we pull back a little – at least once a week.

For Van Eyssen that means total rest, or gym work, or some cross-training or easy running. “It should leave you with just some light fatigue, so that you can get back to work the next day.”

Plan Your Week
Most of Van Eyssen’s clients have full-time jobs and lives aside from running, so planning a training week must take into account the pressures of work and family.

Monday is always a lighter day after a long run on the weekend, while Tuesday is a good day to incorporate more intensity, with speed or hills. Wednesday is ideal for a medium long run, Thursday a chance for longer intervals of speed or hills; Friday gym and mobility, and then a long run at the weekend. Rinse and repeat.

Do You Stretch?
Although light stretching is something that most runners should do, Van Eyssen says that being super-flexible is not needed in running.

“We need some tension in the muscles for good running economy; but over-mobility can be a problem for runners.”

With so many online resources available, Van Eyssen suggests checking out Pilates and yoga workouts to complement your running, to provide just enough range of motion.

The Art of Climbing
For events like Two Oceans, mastering hills is a key component of race-day success. Van Eyssen’s experience in training trail runners has helped him develop a solid strategy for the inclines.

“Climbs should not take you into the red zone,” says Van Eyssen. “You need to get comfortable enough to climb aerobically, and develop endurance on the hills.”

He tells the story of an American elite runner who, after an injury, ran a race in the mid-pack, and couldn’t believe how hard those runners were running relative to their ability.

“Elites actually climb within their ability so they can be faster on the flats and downhills. So you need to be comfortable enough so your cardio and legs aren’t overly taxed.”

Van Eyssen believes that both short and long hill intervals all help develop climbing ability. (See Coach Erin’s Intervals.)

Coach Erin’s Intervals
Hills
3 x 5min, 2min recovery
Build to 3 x 15min
Effort: 7-8 RPE or threshold pace

Tips:
– Focus on rhythm and a strong cadence.

– Look up to open up the chest and breathe easier. 

– Drive with the arms (“When the arms work, the legs listen,” says Van Eyssen)
– Controlled pace. No flailing

– Relax your jaw. The rest will follow.

– Learn to climb at a higher intensity so it feels easier on race day.

Speed
5 x 800m at 10km pace
Build to 8 x 1km
Effort: Threshold pace or 7-8 RPE

Biomechanics
Is there such a thing as good running form? As far as Van Eyssen is concerned there are many ways to run efficiently, and he doesn’t get involved with changing biomechanics and running style unless it seems an obvious limiting factor.

“No matter how you run, if you increase your consistency, you improve your efficiency,” he says. “There are very few bad running styles and biomechanics.”

Speed Work
Everyone knows that speed work means performance gains; but for Van Eyssen, upping the intensity can only happen once a solid aerobic base has been established.

“Doing things like gym and speed work raises the ceiling, and makes handling a faster race pace more manageable. Without speed work, you’re stuck in one gear.”

How different is training for a 10km and an ultra?
Elite 5km runners can reach 140 to 160km a week – which is the same as an elite marathoner. But the type of training differs, because of the different demands needed for longer and shorter distances.

“Both are aerobic activities; but a marathoner is focusing on economy, whereas a shorter-distance athlete is looking at higher intensity. In many ways it’s harder to run fast than it is to run far, because of the demands that intensity places on the body. It’s far more risky.”

The Most Important Run
Training for an ultra means that the most important run of the week is the long one. 

For Van Eyssen, a 40km long run (in either training or racing) around three or four weeks before Two Oceans is one of those key long runs. “You need to make sure you’re fully recovered by the time you get to race day.”

The long run can vary in terms of percentage of distance you run in a week, but Van Eyssen suggests the long run should make up around 30% of your weekly mileage.

He also advises doing the long run on similar terrain to your race – so in the case of Two Oceans, a hilly route would be best suited. “You need to train your body to absorb eccentric load on the downhills, and to climb efficiently.”

What You Eat
Van Eyssen leaves much of the dietary advice to McCann, a qualified dietician, but believes that runners should be careful taking on an endurance event while doing any form of extreme diet that cuts carbs.

“Dieting while trying to pursue an endurance goal is risky. If we restrict, we increase the likelihood of injury and overtraining. It’s a fine line. Most people need carbs to run far, and a low-carb diet can make things very hard,” he says.

As for race-day nutrition, Van Eyssen believes you need to take in as much carbohydrate as you can safely manage on race day. But this involves training your gut before race day to process high carb intake.

“High-carb race nutrition is all the talk now, but 60g of carbs an hour is a good place to start,” he says. “And don’t forget the salt tabs – you need them to help absorb the carbs.”

Know Your Race Pace
Taking on an event like Two Oceans presents a challenge in terms of pacing. But Van Eyssen has a simple strategy: be realistic, based on your previous events.

“Most people will have run a marathon to qualify for Two Oceans, so let history predict your ability,” he says. “Most will run a pace similar to the one that they ran in their marathon, and that’s a good place to start. If you find you have lots in reserve, then you can push a bit harder in the second half.”

Super Shoes
Super shoes – those high-stacked carbon models that have changed the face of running since 2019 – are all the rage. But should mid-pack and back-of-the-pack runners even bother with them?

“The science has been done, and there’s no doubt they’re performance-enhancing over every distance. But the effect is less the slower you are, so I would use them quite carefully if you’re not at the sharp end of the field.”

Van Eyssen believes the new shoes put a lot of load on the foot and calf, so you need to train in them to ensure you’re able to handle that on race day. Most runners, he suggests, are better off in a more traditional shoe that allows a greater range of motion and more comfort.

The post The Endurance Coach: All Your Questions Answered appeared first on Runner's World.

Similar to what you should eat before and after a run, or what type of recovery strategies can improve performance, stretching can fall into a grey area — the kind filled with contradictory advice and plenty of opinions.

Is stretching optional or mandatory for runners, for example? Can it really offer up injury prevention? Is stretching ever a bad idea?

Here’s a look at common misconceptions, along with research- and expert-backed facts so you can use stretching to your performance advantage.

Although both of these types of stretching play a role in improving your range of motion, it’s generally a good idea to save static stretches for after a workout when your muscles are warm. So make that kind of stretching part of a cool-down, Meg Takacs, a certified running coach tells Runner’s World.

“Focusing on dynamic movement pre-running is helpful for activating the muscles you’re just about to use, and it can also improve your range of motion, which often leads to better running mechanics,” Takacs explains. Dynamic stretching is also a boon before any cross-training you do, whether that’s Pilates or strength training, she adds.

It doesn’t take much commitment to see benefits, either. A study in the Journal of Strength and Conditioning Research that looked at the effects of dynamic stretching before a high-intensity run found that one set of 10 reps of moves that targeted five muscle groups — hip extensors and flexors, leg extensors and flexors, and plantar flexors — significantly improved endurance running performance. Those performance improvements were measured by time to exhaustion and total running distance.

Static stretches, on the other hand, can have the opposite effect. In a study in the Journal of Physiology, researchers compared the outcome of static stretching versus dynamic stretching for runners, and specifically for activities like sprinting. They found that doing only static holds for over a minute was associated with substantial declines in strength and power performance. The researchers added that some short-duration static stretching of up to 60 seconds isn’t as harmful — but it should “be applied with caution due to its negligible but still prevalent negative effects.”

“In terms of static stretching after a run, holding each stretch — such as standing hamstring stretch or seated butterfly — for about 20 to 30 seconds can help because it sends a signal to the nervous system to reset back to your baseline,” he tells Runner’s World.

That’s important because exercise creates a notable increase in stress on the body. While that’s beneficial in the short term, it’s also crucial to get the nervous system back to its usual rate of respiration, cardiac output, and metabolic processes as soon as possible to limit that stress, according to the National Center for Biotechnology Information. An extended cool-down, with those static stretches, can help.

“With the athletes I coach, whether they’re in high school or they’re masters athletes, static stretches are an opportunity to get their heart rate down, which is especially important if you’ve done an intense or longer-duration run,” USA Triathlon-certified coach, Kristen Hislop tells Runner’s World.

Static stretching may also aid with improving your range of motion. In fact, research suggests it can help with hip flexion in particular, according to a research review in the Journal of Sport and Rehabilitation. That research found that static stretching after exercise may also help with hamstring extensibility — which is the ability of your hamstrings to stretch past their resting length, which is a key component of preventing injuries like muscle strain.

“When you stretch too often or for too long, it may lead to muscle irritation,” he tells Runner’s World. “This can worsen if stretching seems to provide short-term relief from pain, such as muscle soreness, because that might make it seem like stretching is a remedy. However, if the pain returns or doesn’t improve over time, you should likely focus on strengthening those muscles instead of stretching them.”

Frequent, intense, and long-duration stretching may also reduce running economy, according to a study in Research in Sports Medicine. That’s because it can reduce musculotendinous stiffness — which is a measure of the amount muscles and tendons resist being stretched. An overabundance of this stiffness may contribute to injuries and poor movement patterns. On the other hand, too little of it may affect running mechanics, Leventhal says. That’s because stiffer tendons and muscles act like springs, propelling a runner forward with greater power and reloading quickly to generate force for the next stride.

This sets up a Goldilocks problem: How do you figure out how much stretching is the “just right” amount that can improve flexibility without losing musculotendinous stiffness?

“As with many strategies when it comes to running, the answer will come down to how you respond on an individual level, and it can take some trial and error to figure it out,” says Takacs.

In terms of general guidelines, tune into where you feel areas of tightness to figure out if you need to stretch or strengthen that area.

Another tip: Logging how you stretch - including specific movements, for how long, and how often you do them - can be a good first step toward understanding how stretching is affecting you and your running performance overall.

https://www.runnersworld.co.za/training/what-active-stretching-actually-means-and-how-to-incorporate-it-into-your-mobility-training/

Research backs this up: A systematic review and meta-analysis published in 2024 in Sports Medicine says that acute static stretching (defined as about four minutes per session) has a moderate positive effect on flexibility, while chronic static stretching (10 minutes per week) has a large positive effect on flexibility.

Let’s take the hip flexors for example. If you perform the Thomas Test and find out you really do need to work on flexibility of the hip flexors, it’s not the best approach to just stretch once and you’re done. Like running, you need consistency. In order to actually see improvements in range of motion, set a goal to stretch your hip flexors for about two minutes five days a week or four minutes three times a week.

“I think everyone should start their day with some mobility work,” Hislop says. “Pick three moves in the morning and be consistent. Currently, mine are sitting at the bottom of a squat, 90/90 hip rotation, and thoracic spine rotation. We need our bodies to move well in general in order to run well.”

For certified running coach Amanda Grimm from We Run, adding 15 to 20 minutes of yoga on rest days makes a big difference for overall flexibility and range of motion for herself and her clients, she tells Runner’s World. She also targets areas on her body that are prone to tightness on days she doesn't run, which she says tends to help her running form.

“Not confining your stretches to run days and putting them in your regular routine instead will enhance overall mobility and help maintain muscle health,” she adds.

Another bonus for daily mobility work through strategic stretches: You’re likely to identify imbalances more easily. For example, you may realise you have differences in range of motion from left to right.

“This can help you identify what is holding you back from doing your best,” says Hislop. “That will help guide how much you need to do before, after, and between runs.”

The post 4 Major Stretching Myths — Busted appeared first on Runner's World.

Here’s the secret: Even though the distances are wildly different (the marathon is equal to about 8.5 consecutive 5Ks), the training fundamentals for both are pretty much the same, says Nike Run Coach Jes Woods. “You’re going to have easy runs, you’re going to have a speed run, and you’re going to have a longer run,” she explains. “The workouts themselves will look different, because you want to train for the distance you’re racing, but the essentials don’t change.”

What it really comes down to is the difference between speed and endurance. For most runners, the 5K can feel like a sprint, where you’re red-lining right off the bat and holding on to goal pace for dear life.

A marathon, on the other hand, is a test of physical and mental stamina. That’s why Woods recommends starting with 5K training — even if your long-term goal is a marathon. “If you can work on your speed and get in shape for a 5K, that’s your jumping-off step-by-step point for longer distances,” she explains. “You can always layer on more miles and more time on feet, but really good 5K fitness gives you the freedom to explore the marathon distance.”

Wherever you are in your running journey, it’s helpful to know the key differences (and similarities!) between the two distances so you know what you’ll be up against in training and racing. We spoke with run coaches to compare the 5K versus the marathon side-by-side when it comes to training, race day, and everything in between.

“For a 5K, the key workouts are somewhere between your VO2 max and faster than threshold pace,” says Evan Schwartz, a certified coach. Your VO2 max pace is one that you can only sustain for up to about 10 minutes at a time, while threshold pace is one you can hold for up to about an hour. “The goal is to get comfortable at those efforts and then extend them,” he adds.

For the marathon, the main focus is on volume at a submaximal effort, meaning you’re pushing hard but not reaching your absolute limit. This allows you to rack up more volume with less recovery time, increasing your endurance. “The marathon is generally a test of duration, so the long run is the most important workout,” says Schwartz. “We’re trying to train your fitness to be at such a high level that it makes holding that planned race pace as easy as possible for as long as possible.”

In a workout, the volume may look similar, but the execution is different, says Woods. Take 1K repeats, for example: “If you’re training for 5K, you’re going to be running those 1K repeats at race pace or faster, with longer recoveries — two to three minutes — in between because it’s about nailing those splits versus building an aerobic base,” she explains. “Whereas a marathoner is going to do those 1K repeats closer to half marathon pace with shorter rest, like 90 seconds, because it’s more about hitting tempo pace and settling in.”

Even at 100-percent effort, “a 5K just isn’t going to beat you up as much as a marathon or even a half marathon would,” says Schwartz. “You could race every weekend and experiment with different types of pacing — going out at PR pace and seeing how long you can hold on one week, versus trying to negative split the next week.” (That’s not to say recovery isn’t important in 5K training; training at a higher intensity actually means prioritising recovery is crucial to avoiding burnout and preventing injury, adds Woods.)

The difference is in the runway with which you have to make adjustments. “In the 5K, there’s not a lot of margin for error and you really have to lock in,” Woods says. “But you have so much more time for strategizing and problem-solving in the marathon depending on the variables that pop up over such a long distance.”

One other main differentiator: the warm-up. “I really don’t like having marathoners warm-up for more than eight minutes with a really light jog; we don’t need to expend that extra energy,” says Schwartz.

On the flip side, if you’re running a 5K, you can benefit from warming-up with a “mini-workout.” “This will help you get off the line already feeling comfortable at 5K pace,” Schwartz says.

• Jog for 10 minutes.
• Run for 3 minutes at a pace that’s somewhere between marathon and half marathon pace.
• Run for 1 minute to recover.
• Run for 2 minutes closer to 10K pace.
• Run for 1 minute to recover.
• Run for 1 minute between 10K and 5K pace.

For example, while nutrition is important for all runners, it’s a crucial piece of the puzzle during marathon training. The average 5K runner finishes in about 40 minutes and a marathoner takes an average of four and a half hours to reach the finish line — way past the body’s time limit for storing the energy needed to keep running without slowing down or bonking.

Because of this, marathoners need to practice fueling strategies in training that will help them stay energised for the entire distance. On the other hand, 5K runners can avoid hitting the wall just by fueling at mealtimes and not going out too aggressively.

Also, while 5K runners may be training at a higher intensity more frequently, marathoners are typically racking up more volume (especially in peak weeks), which means their muscles, joints, and bones are subject to more repetitive impact. Because marathoners use more energy and sustain that higher impact for longer workouts, they need to be more proactive about recovery, which includes rest, but also nutrition and hydration.

It’s not just about how you treat your body. Whether you’re running a 5K or a marathon (or any other distance), mental training can be just as important as physical training. In both scenarios, you have to get comfortable being uncomfortable — in the 5K, that’s due to the intensity, while the marathon is all about duration/time on feet.

“Doing a 5K every other week for a summer lets you get better at the mental conditioning you need to push back against the part of your brain that says ‘I don’t want to’ — and you can easily compare your performance week over week,” says Schwartz. “With the marathon, being able to do good marathon pace work in your long runs is going to help a lot psychologically.”

Strength training is also key for both distances, but “it’s going to look different if you’re including that in your training for a 5K versus a marathon,” says Woods. Higher-intensity running warrants higher-intensity strength sessions, which means you need to include plyometrics for explosive power, along with heavy resistance training. Meanwhile, while you might do plyometrics when training for 42.2, it’s more about having a consistent strength training routine to support running a marathon so you can better handle the later kilometres of the race.

You may need a different mindset, but shifting your focus from the 5K to the marathon or vice versa can help push you out of your comfort zone. “It’s fun to do something different,” says Schwartz. “Switching things up lets you discover a different approach” — and that can potentially unlock new PBs in any race.

The post 5K vs Marathon: How Endurance and Speed Transfer Between Distances appeared first on Runner's World.

What are plyometric exercises, exactly? “Plyometric movements are fast, explosive bodyweight exercises,” says Meghan Kennihan, a certified personal trainer, track and field coach, and certified distance coach. Usually programmed into a high-intensity interval training (HIIT) workout, these moves emphasise jumping. And you’re probably already familiar with them (hello, squat jumps and burpees!), but it’s also possible you’re not executing them regularly or at all. Here’s why you want to add them to your next workout.

https://www.runnersworld.co.za/training/push-your-training-to-the-next-level-with-this-plyo-strength-workout/

How plyometric exercises pay off on the run
One of the biggest advantages of plyometrics for runners is that it helps improve two top metrics: power and speed. “These exercises take advantage of muscle firing known as the ‘stretch-shortening cycle,’” Kennihan explains. A combination of eccentric and concentric contractions, these moves lengthen and shorten the muscle rapidly. Consider a squat jump in which you sit low into the squat and then push off the floor to propel yourself upward — you move through the down and up motions quickly to make the move explosive. And by maximising the muscle contraction, you ultimately enhance muscle power.

“Adding plyometrics to your routine increases the force you can produce with each movement,” Kennihan says. “While running, after each foot lands on the ground, there’s a push-off. Plyometric training will help you have a more powerful spring [at that push-off]. This will lead to a faster run.”

In fact, according to a 2018 review published in Sports Medicine, middle- and long-distance runners who added plyometric workouts to their schedule twice a week for four weeks saw a boost in running performance, particularly in running economy (how much oxygen your body requires to run), time trials, and sprint speed. Another very small study concluded that plyometrics (along with sprint training) were effective in improving performance in a timed 10K run, even when participants decreased weekly mileage because life (work, weather) got in the way, per the Journal of Sport and Health Science.

What’s more, plyometrics nicely complement a run. That’s because the body works in three planes: sagittal (forward and back), frontal (side to side), and transverse (twisting), says Taylor Thomas, founder of Thomas Endurance Coaching and a NASM-certified trainer. While running is naturally sagittal, working your body in all three planes builds resilience and sustainability.

“Plyometrics are valuable because you can do the different types of movements that you don’t get exposed to while running,” he says. You can add rotation to jump squats, for example, while skaters hit that side-to-side plane of motion. “A body that’s comfortable operating in these different planes is important for good running form and being an overall healthy individual,” Thomas adds. You can also tailor plyometrics to your fitness level and athletic needs, and incorporate them into any cross-training day.

Prepare for plyometrics
While explosive, pounding movements offer many benefits, they can also stress tendons and joints. That’s why form and technique are key during plyometric training. Here’s how to ready your body for the work ahead:

Assess your base
Before incorporating plyometrics into your routine, you should be able to run a half hour without losing your breath or stopping, says Kennihan.

Modify when necessary
Explosive exercises are more advanced because they require more muscle recruitment and aerobic capacity. You should be able to execute modified versions first before moving on to the power moves, Kennihan says. For example: Know that you can perform air squats correctly (butt back, chest tall, knees over toes) before you start doing jump squats. Make sure you can do static lunges (knees over toes and bent 90 degrees) before doing jumping lunges. You also have to be able to do a strong push-up before turning it plyometric. To progress, you have to nail the basics first, so don’t be afraid to start simple.

Focus on form first
Individual plyometric exercises are typically done relatively quickly and strung together in a circuit. However, don’t let a quest for speed compromise your form, which can leave you vulnerable to injury, says Thomas. “Balance that speed with control,” he says.

Progress gradually
“As athletes, we’re excited to try new workouts, especially if they can help our running, so we dive in. And that’s where we can get into trouble,” says Thomas. “Physiological adaptation takes time.” He recommends following a progressive strength program, which includes a proper warm-up and cool-down. Newbies should start with a shorter plyometric routine, aiming for 2 sets of 4 to 6 reps and building from there. Over eight to 12 weeks, lengthen the plyometric portion and transition to moves that are more advanced.

Prioritise your body
Is your knee crunching with every hop? Does your shoulder twinge when you go into a push-up? “Listen to your body. If something doesn’t feel right, shut it down,” says Thomas. Play the long game: Pushing yourself to finish one workout when your body is saying “no” can lead to a lasting setback.

Your Weekly Plyometric Routine
Aim for two strength workouts per week, at least one including plyometrics, Thomas suggests. If you’re training for a race, you may drop down to one day a week or remove it entirely from your routine as race day nears. Also, make sure to leave two days of recovery between plyometric workouts.

Begin with a warm-up, like a 5- to 10-minute walk, foam rolling, and/or dynamic stretches. Then follow the exercises like a circuit, going in order from one to the next. Perform 4 sets of 8 to 10 reps. For single-sided moves, do 6 to 8 reps per side. Take a break as needed between moves, and rest 2 to 3 minutes between sets. At the end, take 5 to 10 minutes to cool down with walking or foam rolling.

Jump Squat

Start standing, feet slightly wider than hip-width apart. Bend knees and send butt down and back for a squat.Drive feet into the floor, and as you rise from the squat, explode up so feet leave the ground. Land softly with knees slightly bent, and lower right back into a squat. Repeat.

Speed Skater

Start standing. Jump laterally to the left side, driving off right foot and landing on left foot, body in a mini squat position. Right foot should follow behind left leg, but don’t let it touch the ground. Repeat, hopping to the right. Continue alternating.

Burpee

Start standing. Place hands on ground in front of you. Jump both feet back to plank, elbows soft. Option to drop chest to floor, then press back up to plank. Jump feet back up to hands, then explode straight up, arms reaching overhead. Repeat. To modify, step through the move instead of jumping.

Box Jump

Start with a low box, like a step. (As you progress, increase the height.) Squat down, then jump up with both feet onto the top of the box. Squeeze butt and extend knees and hips to stand up on the box. Step back down, one foot at a time. Repeat.

Explosive Push-Up

Start in a plank position, hands slightly wider than shoulder width, head aligned with spine. Bend elbows to lower chest toward the floor. Push back up hard enough so hands leave the ground. Land on hands with slightly bent elbows. Repeat. To modify, place knees on ground, keeping core engaged and spine in one straight line.

The post Unlock Your Power With Plyometrics appeared first on Runner's World.

“The easier, the better,” Nico Montañez, a pro marathoner and coach with RunDoyen, tells Runner’s World.

Many athletes, when left to their own training, tend to execute all of their workouts “at an inappropriately fast pace,” Janet Hamilton, exercise physiologist and coach with Running Strong tells Runner’s World. And that means they’re not doing much (if any) training in zone 2, generally defined as a low-effort level where your heart rate averages between 60 to 70% of its maximum.

https://www.runnersworld.co.za/training/6-awesome-benefits-of-slow-running/

As Hamilton sums it up: “Basically all the things that go into what we globally refer to as ‘improved fitness’” occur with consistent zone 2 training. And improved fitness means you can tackle both longer and shorter distance races without tiring as easily, allowing you to maintain faster finish times.

Keep in mind: Though zone 2 training is defined by a specific heart rate range, you don’t need to obsessively track bpm to ensure you’re actually hitting this target. In fact, experts say to avoid placing too much emphasis on heart rate data, considering heart rate monitors can vary in accuracy.

Now that you know what zone 2 is and why it’s worth your while, here comes the hard part: Actually running slower and staying in zone 2. Like we mentioned, many runners tend to naturally push the pace, so keeping things easy is, well, easier said than done.

To help you step out of turbo mode, we tapped Hamilton and Montañez for advice on how to run slower so you nail zone 2 training. Here are the strategies worth trying.

1. Enlist a Chatty Friend
A hallmark sign of running in zone 2 is being able to carry on a conversation. Wield this fact to your advantage by scheduling runs with a friend that you can’t help but gab with as you go. The company will automatically make the workout more fun — helpful if you’re someone who considers easy running “boring” — while also keeping your pace in check.

“If you get to a point where you’re saying one-word responses because you can’t breathe, you’re probably going too hard,” says Montañez. Dial your pace back accordingly so you’re able to chit-chat the entire run.

2. Chant the ABCs
Perhaps it’s not feasible to run with a buddy for every zone 2 workout. No sweat! You can still monitor your effort level with the ABCs test: Say the ABCs out loud and try to get to the letter G without having to take a breath. If you’re able to hit that mark, you’re “probably in the right zone,” says Montañez.

If it’s all but impossible, take it as a cue to slow things down. Montañez recommends testing yourself twice during a run: Once in the middle after you’ve warmed-up, and again towards the end when you may be subconsciously tempted to ratchet up your speed.

3. Take Walk Breaks
Injecting your run with periodic walk breaks can be a great way to keep your effort level low. These breaks can be spontaneous — simply walk whenever you feel like your exertion is climbing beyond easy. Or, plan them out.

For example, take a one-minute walk break every five minutes, says Hamilton. Just be sure to keep things light and easy during the run segments. You’re not trying to “make up for” the walk breaks by sprinting the runs, but instead are striving for an overall low-effort workout.

4. Hit the Trails
Taking your workouts off the roads and to the trails can be a simple way to run slower. That’s because the unpredictable terrain can force you into an easier pace compared to what you’d run on a more predictable surface like a road, sidewalk, or treadmill, says Hamilton.

On trails, “you’re trying not to faceplant,” she explains, and the concentration needed for that can help you subconsciously pump the brakes.

Bonus: The peaceful scenery that typically surrounds trails can set the tone for a chill pace. Hamilton often tells her athletes: “I want you to relax and enjoy the scenery around you and really take this as a ‘no agenda’ workout. Your agenda for this workout is to go have a nice pleasant trot in the woods.”

5. Schedule Treadmill Sessions
We know, we know: Treadmill runs aren’t a fan favourite, but occasionally taking your workouts there can be a surefire way to run slower, considering you can set the belt to a relaxed cadence and resist the urge to dial it up any further. Just avoid relying on treadmills for all your easy runs, if you can.

“I don’t particularly encourage runners to use treadmills because they’re really a simulation of running; it’s not the same as running over Mother Earth,” says Hamilton. But, she adds, they are a tool that you can have in your arsenal of workout options.

6. Stride With Someone Slower Than You
Intentionally lacing up alongside a slower runner and/or someone who is new to the sport can be a no-brainer way to tamp down your efforts. “Not only does it help you to relax, and ease the pace, what better way to build our running community than to bring someone else into it?” says Hamilton.

Of course, for this to be effective (and to avoid being a jerk), you’ll want to be respectful of your partner’s ability level. “Be willing to take walk breaks when they need a walk break or run at their pace,” says Hamilton. “Don’t push them.”

7. Commit to a Trial Period — and Track How You Feel
Having a set schedule can make it easier to adhere to consistent zone 2 training. Hamilton suggests committing to two low-effort runs a week and then paying attention to how your body responds after six weeks of consistent adherence.

Track your resting heart rate, or your average heart at a given pace, and note if/how it changed over the six weeks. Chances are, those metrics will have improved as a result of the physiological effects of zone 2 training. Taking stock of those effects may be just the motivation you need to stick with running slower on easy days for the long haul.

The post How to Run Slower on Your Zone 2 Days appeared first on Runner's World.

The key is knowing how to do it without risking burnout or injury (and understanding that it’s not for every runner). Here’s how to make running twice a day a part of a healthy, sustainable routine that leaves you stronger, not exhausted.

One physiological adaptation: Exercising twice a day may stimulate the production of mitochondria —the part of a cell that plays a role in energy production — according to a 2019 study published in the Federation of American Societies for Experimental Biology. The more mitochondria you have, the more energy you can produce, which translates to improved performance at any speed.

Working out twice a day may also promote improved glycogen storage and energy utilization, says Jay Silva, a certified run coach and certified strength and conditioning specialist. “By the time you get to your second run, your muscles might be a little lower in glycogen, which nudges your body to start burning fat more efficiently — a great adaptation for distance runners,” he says.

Besides the physical payoffs, there’s a significant mental benefit that comes with challenging yourself to get back out there for a second session. “Generally, you’re pretty tired when it comes to that second run,” says Downey. “That ties into the mental challenge of distance running; you need to reframe the way you think about a run when you’re already on fatigued legs, and you have to figure out how to motivate yourself to keep going.”

So how long should you wait between sessions? “Aim to give yourself six to eight hours between sessions,” says Silva. “This break is enough for your body to recover from the first run, so you’re not dragging through the second. Think morning and evening for a natural rhythm.” That also gives you plenty of time to refuel and rehydrate, so you’re not running on empty when you get to round two.

That six- to eight-hour window not only prevents the effects of too much impact from taking you out of the game, but it will also make you stronger in the long run. “Running does cause microdamage to your bones, and it takes them about six to eight hours to go through the rebuilding process,” says Downey. “If you double too close together, you have a higher risk of eventual stress fractures. But if you put enough time between sessions, each one individually signals that the remodelling process will help increase your bone density.”

“A lot of runners like to start the day with a tougher workout, like intervals or a tempo run, then keep the second run easy and relaxed,” says Silva. “That way, you’re getting a solid training stimulus without overdoing it.”

In that case, the lower-intensity run serves as active recovery, helping to remove metabolic waste products generated by the more intense session and increasing blood flow to promote muscle repair. But it doesn’t really matter what order you do them in, says Downey — an easy morning run, for example, could act as a shakeout for a harder evening session — just that one run should be more intense while the other should be lighter and easier.

“If you’re still in the building phase of a training cycle, you can also just do two easy runs,” adds Downey. “A medium or long run in the morning followed by a little more time on feet in the evening can help you accumulate more mileage without overly taxing the body.”

The easy run should be truly easy though — and, following an earlier run, that may feel different than your normal easy pace. For a run to qualify as “active recovery,” aim to keep the intensity to 30 to 60 percent of your maximum heart rate, according to a 2019 review in the Journal of Strength and Conditioning Research. You should feel like you can hold a conversation or like you’re working at a level 4 on a scale ranking effort between 1 and 10 with 10 being an all-out effort — that’s going to prevent you from putting too large of a load on your body.

If you do both runs too hard, you’re digging yourself into a hole you may not be able to recover from. Increasing your mileage too quickly or accumulating more volume than your body can handle can lead to overtraining syndrome, an increased risk of injury, and burnout.

When incorporating doubles, “you’ll probably feel a little sore or tired at first, but if you start noticing signs of overtraining or any sharp aches, don’t be afraid to scale it back,” says Silva.

The key to increasing mileage is to do it very gradually. Runners training for the New York City Marathon who upped their mileage too fast were more likely to get injured than those who gradually added more volume to their schedule, according to 2023 research published in the British Journal of Sports Medicine.

If you’re intrigued by the idea of running twice a day, consider your running history first. Before you can even think about doubling for fitness purposes, you should be able to comfortably manage 65 kilometres a week, plus two strength-training sessions for an extended period of time (we’re talking years, not weeks), says Downey.

Otherwise, “if you’re running under 80 kilometres a week, the only reason to double is if your work or family or other outside responsibilities require you to break a daily run into two sessions.”

If you’re somewhere between 80 and 110 kilometres a week and want to try running twice a day start with just one day a week, “and keep both runs easy,” says Silva. You need to callous your body against that extra stimulus before adding intensity to one of those runs.

Keep the second run of the day duration-based instead of focused on pace, Downey says. “That allows you to listen to your body and keep the effort truly easy,” he explains. It’s smart to keep that run to about 30 minutes or less, too.

Once you get comfortable with one set of doubles per week, you can progress to two doubles per week if needed, but don’t go for more than twice a week unless you’re working with a coach, says Downey.

Also, make sure to prioritise seven to nine hours of sleep, says Silva. “Think of it as helping your body recover and adapt faster, so you can keep up with the double-day rhythm,” he says.

The post How to Run Twice a Day to Build Endurance Without Injury appeared first on Runner's World.

Every runner is susceptible, regardless of fitness or experience. In fact, a study of the 2018 London Marathon — at 24 degrees Celcius, it was the hottest in the competition’s then-37-year history — reveals that the average finishing time was 20 minutes slower than all the previous years. And 24 degrees doesn’t even compare to temps reaching the 30s, as cities across the country experience this time of year.

We know slowing down can feel difficult for runners vying for goal times and how seeing your pace fall well below your average (while still feeling difficult!) can be mentally tough to handle. So we’ll reiterate that everyone slows down in the heat and it’s definitely okay — actually encouraged — to do so. With this guide, we also help you understand just how much heat can slow you down, plus how to make running in high temperatures more tolerable.

“The body’s main source of cooling itself during exercise is through the evaporation of sweat,” says Dr Todd Buckingham an exercise physiologist with PTSportsPRO.  But the body can’t evaporate sweat as efficiently as it gets hotter and more humid. When sweat can’t evaporate quickly, your body’s core temperature increases. As your core temperature rises, your body tries to cool itself by pushing more blood to the arteries and veins near the surface of your skin. This cooling effort makes the heart work harder and diverts energy from working muscles.

The result: Every step takes more effort, causing your pace to slow.

Running in the heat and humidity also causes you to lose more fluid via sweat, which increases your likelihood of dehydration.

Dehydration brings another set of issues that can slow you down. This includes leading to a loss of fluid (plasma) in the blood. “Less plasma in your blood means your heart can’t pump out as much blood with each beat,” Buckingham says. This causes your heart to beat faster. “To provide the muscles with enough oxygen to provide the body with energy, the heart must pump more times to meet the same oxygen requirement,” Buckingham explains.

In one study, researchers examined the relationship between running performance and weather conditions using data from more than 382,000 Boston Marathon finishers from 1972 to 2018. They found that a 1-degree Celsius bump in average temperature slowed running performance by an average 1 minute and 47 seconds for all finishers.

An older study published in PLoS ONE gathered results from six major marathons (Paris, London, Berlin, Boston, Chicago, and New York) from 2001 to 2010. The optimal temperature for male and female runners varied from 3.8 to 9.9 degrees Celsius, with every 1-degree increase above the optimal temperature causing pace to slow by 0.03 percent. So, if you run a 6-minute mile in 9.9 degrees Celsius (49.8 Fahrenheit), expect to run a kilometre in 6:18 when the temperature increases to 19.9 degrees Celsius and a 6:36 at 29.9 degrees Celsius.

In the meantime, running coach Nicole Gainacopulos, founder and head coach with RunMomentumMKE, offers these tips to help you cope:

Be strategic about your routes
Opt for shorter loop routes so you can head indoors if the heat is too much. Other good route options include ones with plenty of shade and those that go through parks with restrooms and drinking fountains where you can refill your bottle, Gainacopolus says.

Slow down
As mentioned, you can’t expect to hit the same paces you normally hit when running in cooler temps. If you usually track your heart rate, adjust your pace until it matches your target heart rate, Gainacopolus suggests. Otherwise, use the talk test to gauge your effort — if you can talk but not sing, you’re working at a moderate intensity.

Hydrate well
Gainacopulos recommends bringing water with electrolytes every time you run in the heat. This can help prevent dehydration and overheating. “If it’s super hot and you’re sweating a ton, try to take one to two sips every five minutes or so,” Gainacopulos says.

Be sure to drink plenty of water before and after your run, too. You can gauge your hydration levels by checking your urine color. Aim for pale yellow, Gainacopulos says.

Wear appropriate clothing
Wearing clothes made of moisture-wicking fabrics like polyester, nylon, and bamboo can help you stay cool and dry on hot runs. Avoid cotton, which soaks up sweat, Gainacopulos says. Don’t forget sunscreen, sunglasses and a hat.

Think of the perks
As your body gets used to running in the heat, you’ll reap benefits that carryover into the colder seasons. Your body begins producing more plasma, which helps delay dehydration and allow your heart rate to remain stable, Buckingham notes. Getting through hot runs also makes colder efforts feel easier. “Think how all the hard work you’re putting in during these hot weather months is going to make fall racing that much better,” Gainacopulos says.

To stay safe, move your runs indoors (or do a cross-training session) anytime there’s a heat advisory or you’re worried about the temp.

The post Why Heat Slows You Down and How to Handle It appeared first on Runner's World.

“Volume is a key parameter,” exercise physiologist Janet Hamilton, running coach with Running Strong, tells Runner’s World. In fact, a lot of runners don’t understand just how valuable a metric it is, she adds.

So we’re here to help you understand what running volume is, how it differs from intensity, how to find the right volume for you, the benefits of dialling in your volume, and coach-approved tips for adjusting things up or down.

Why Running Volume Matters
Put simply, volume is how much you run in a time period, whether that be days, weeks, or months. Typically you measure volume in kilometres, but you can also measure volume in minutes, Hamilton says.

Running volume does not measure intensity, which is how hard you run. You can consider intensity “anything that is going to get your heart rate up higher and out of that easy run pace,” Emily Venters, a pro runner and run coach with RunDoyen, tells Runner’s World. For example, intervals, tempo runs, and hill workouts.

Kai Ng, a certified run coach, uses a car analogy to explain the two terms. “Think of run volume as the total distance covered, like a car’s mileage, while intensity is similar to how hard you press on the gas pedal,” he tells Runner’s World.

Both volume and intensity have their place in a well-designed training plan, although volume typically forms the base early on while intensity becomes more important closer to a race, Ng explains.

“Volume helps build endurance and aerobic capacity, which are foundational for long-distance running,” he says. “Intensity, meanwhile, improves speed, efficiency, and performance by challenging the body to work harder in shorter bursts.”

To reduce injury risk, run coaches generally advise increasing just one variable at a time. For example, if you dial up the volume of your training programmde, you’d want to hold the intensity steady, and vice-versa.

How to Find the Right Running Volume for You
Standard race training plans — whether a 5K programme or a marathon — typically include mileage targets. However, these only provide a general idea of volume recommendations. The “right” volume is individualised by factors including experience, goals, and how much time you have to devote to running, Ng explains.

That said, when you train for a race, there are guidelines for ballpark volume. Your plan will likely include at least three runs a week and the volume will increase as the plan progresses. For a beginner 5K, your volume will likely be 12 to 20 kilometres a week at your peak week. Beginner 10K runners will likely run a total of 28 to 35 kilometres a week while beginner half marathoners will likely aim for 48 – 55 kilometres a week. Hamilton suggests most long runs should be no more than 40 percent of your total weekly volume.

Marathon training is a little different. Most beginner plans typically do not have runs at more than 33 or 35 kilometres. In Hamilton’s experience, beginner marathoners should strive to reach about 64 to 72 kilometres a week in the peak week of training.

So how can you find your magic volume? It all boils down to listening to your body. Specifically, pay attention to your energy and fatigue levels, Venters says. If you find your easy runs feel, well, easy, and you successfully complete your speed workouts, then you’ve probably found the right mileage, she explains. It might even be a sign that you could increase volume.

On the other hand, if you’re tired and getting out the door is a struggle, “it’s probably a sign that you’re doing too much,” Venters says.

In Venters’s experience, athletes, when left to their own devices, typically err on the side of doing too much. “A lot of runners have that mentality that more and more is better, but it can be a fine line,” she explains.

Ng agrees: While higher volume can boost endurance, “it’s most effective when balanced with the runner’s capacity and adequate recovery,” he explains. When volume is too high, runners can miss target paces, get bogged down by fatigue, become sick frequently, or simply lose motivation, he explains. “Good training should challenge but not exhaust the athlete,” Ng says.

The Benefits of Nailing Your Running Volume
Finding your optimal running volume can help you build cardio fitness, power, and muscular endurance without overstressing your body, Ng explains. In other words, the right volume enables steady progress without increasing burnout or injury risk.

That’s why training plans start with volume before adding intensity. Those slow, easy runs improve the strength of your heart, lungs, tendons, muscles, ligaments, and bones so your body is better able to tolerate the stress of speedwork, Hamilton explains. “Volume is your friend,” she adds.

Tips to Adjust Your Volume
Think your volume could use some tweaking? Follow these expert tips to scale things up or down accordingly.

1. Add Mileage Strategically
To increase volume, start by beefing up your long run. This can help improve stamina, Hamilton says. After several weeks of increases there, consider lengthening your moderate-distance runs, like hill workouts or speed days. The last thing to dial up are your recovery runs, Hamilton says, which should still feel easy.

2. Don’t Rush the Increases
When building your mileage, ramp up the volume by no more than 10 to 15 percent each week, Venters says. Keep in mind these jumps don’t need to happen every week. Holding your mileage steady for a few weeks at a time can help build strength and endurance, Ng says.

3. Incorporate Cutback Weeks
Ramping up your mileage doesn’t need to be a linear process. Both Venters and Ng suggest incorporating cutback weeks every fourth week to ensure your body gets downtime to recover. So, even if you strive to run a high volume, and are starting at a small number of kilometres: Take three weeks to build up your mileage by small increases, drop down during your fourth week, and then go back to your build. Once you hit your goal, continue to use your fourth week of training for cutback.

4. Take a Few Days Off Before Resetting
If you think you’re doing too much mileage, take two or three days off completely to rest, Venters says. When you get back to training, scale things back slightly. For example, cut down your long run and reduce your easy runs by a kilometre or two each and see how you feel.

Ng, for his part, suggests incorporating shorter tempo or interval sessions to help you maintain your fitness levels while reducing the overall volume.

The post How Much Does Running Volume Matter? appeared first on Runner's World.

Here, we have the ideal beginner running plan that builds up slowly, so you stay injury-free and can move from a beginner runner to a confident runner.

Developed by Budd Coates, a former running coach at Runner’s World, this plan has helped thousands of new runners get — and stay — moving. After checking out the training plan, keep reading for additional tips on how to be a successful runner.

Download the Full 12-Week Schedule

The plan includes run/walk segments. Repeat each workout at least three or four times a week before you move on to the next stage.

Ideally, you will only move from one stage to the next when you have conquered the previous stage. For example, move to stage three after you can confidently complete four minutes of walking and one minute of running for five total rounds (the steps of stage two).

Stage 1

Build up to 30 minutes of nonstop walking

Stage 2

• Walk 4 minutes/run 1 minute
• Repeat sequence 4 more times for a total of 5 times
• End with 4 minutes of walking

→ Total workout time: 29 minutes, 5 of which are running

Stage 3

• Walk 4 minutes/run 2 minutes
• Repeat sequence 4 more times for a total of 5 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 10 of which are running

Stage 4

• Walk 3 minutes/run 3 minutes
• Repeat sequence 4 times for a total of 5 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 15 of which are running

Stage 5

• Walk 2:30 minutes/run 5 minutes
• Repeat sequence 3 more times for a total of 4 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 20 of which are running

Stage 6

• Walk 3 minutes/run for 7 minutes
• Repeat sequence 2 more times for a total of 3 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 21 of which are running

Stage 7

• Walk 2 minutes/run for 8 minutes
• Repeat sequence 2 more times for a total of 3 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 24 of which are running

Stage 8

• Walk 2 minutes/run for 9 minutes
• Repeat that sequence 1 more time (for a total of 2 times)
• Then, walk for 2 minutes/run for 8 minutes
• End with 3 minutes of walking

→ Total workout time: 35 minutes, 26 of which are running

Stage 9

• Walk 1 minute/run for 9 minutes
• Repeat sequence 2 more times for a total of 3 times
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 27 of which are running

Stage 10

• Walk 2 minutes/run 13 minutes
• Repeat sequence 1 more time (for a total of 2 times)
• End with 3 minutes of walking

→ Total workout time: 33 minutes, 26 of which are running

Stage 11

• Walk 2 minutes/run 14 minutes
• Then, walk for 1 minute/run for 14 minutes
• End with 3 minutes of walking

→ Total workout time: 34 minutes, 28 of which are running

Stage 12

• Walk 3 minutes (or longer, if you want)
• Run 30 minutes nonstop
• End with 3 minutes of walking

→ Total workout time: 36 minutes, 30 of which are running

4 Tips to Successfully Conquering This Beginner Running Plan

Have questions? Concerns? Worries? These tips will give you all you need to fully master this running plan for beginners.

1. Progress at Your Own Pace
This beginner running plan progresses from 30 minutes of walking to 30 minutes of running using 12 stages of run/walk sequences. Yes, you can do it in 12 weeks, but you can also take as long as you need. For example, you can spend two weeks or longer in a stage until you feel comfortable to move to the next stage.

The opposite is also true: You can skip stages or combine them and get through the program in fewer than 12 weeks, but that’s only recommended if you’ve been a runner at some point in your recent past.

Most people will need longer than 12 weeks, and there’s nothing wrong with that. Remember, the goal of this plan is to turn you into a lifelong runner, not to have you run/walk for 12 weeks and then stop.

2. Make Sure You Can Walk for 30 Minutes
If you haven’t been walking regularly and you attempt to go straight from being mostly sedentary to running without using the run/walk segments, you’ll increase your risk of injury. The last thing you want to do is injure yourself by doing too much, too soon. Err on the side of caution.

When in doubt, walk, and if you feel any pain, stop. Running should feel good and support your health — not cause harm.

3. Run Slowly
During your first days of running, your pace should be only slightly faster — or exactly the same speed — as your walking pace. Beginner runners often feel like they are running out of breath, which happens when you run too fast.

So take it slow as your legs and lungs build up the stamina they need to get through the work. Don’t worry about speed or distance covered. It simply doesn’t matter. You should be able to talk, at least a little, while you’re walking and running. If you can’t, you’re going too fast.

As you build on your experience, after several weeks or months, you can start thinking about pace and distance. You could even sign up for your first 5K race. In the early days, just moving for 30 minutes at a time is the name of the game.

4. Set a Schedule and Stick to It
Consistency matters. Take time each evening to plan when you will walk or run either the next day or the day after that. You shouldn’t go too long without a workout — if the gap increases by longer than a couple of days, you’ll in essence be starting over each time you get out the door.

When Coates used to talk to beginner running groups, he’d ask participants to tell him when their next workout was going to be. There were only two correct answers: the next day or the day after that.

The post The Best Running Plan for Beginners to Kick Off a Consistent Routine appeared first on Runner's World.

These pros and many others have mastered running with slack shoulders, fluid arms, and a powerful stride, all while seeming light on their feet. It’s the art of running relaxed — and it can actually help your performance.

Experts encourage you to run relaxed on easy and long run days — those workouts where you’re meant to go at an easy effort. But running relaxed is a tool you can use to your benefit for any type of run.

“It is important to remain relaxed in terms of not recruiting muscles that don’t need to be recruited, because that can increase the energy that you’re using for the run,” Heather Milton, exercise physiologist at NYU Langone Health’s Sports Performance Center tells Runner’s World. This can cause you to fatigue and slow down more quickly, she explains.

For example, lifting your shoulders up toward your ears or tensing up your face while you run requires more energy than letting your upper body and jaw hang a little looser. This could also affect form: If you’re running tensely upright, without a forward lean, you’re less able to activate the glutes, and your knees take on more force, potentially leading to knee pain, Milton explains.

To help you perfect the art of running relaxed and get the most out of your workouts, we tapped experts for their best tips.

Quick Forms Tips to Help You Relax on the Run
When it comes to running relaxed, maintaining the proper running form is key and will help improve your efficiency. Although not everyone’s stride is the same, keep these cues in mind while you’re out clocking miles:

Keep Your Upper Half Loose
Run with a relaxed face, jaw, hands, and upper body, says Randy Accetta, director of education for the Road Runner’s Club of America. “Eyes are not scrunched, your hands are not bunched in a fist. Your arms are low, crossing the top of your shorts, not up high, fighting like you’re punching something,” he says.

Lean Forward
“What we want to see is that there is a slight angle of your running, so from your ankle through your hips, through your shoulders, you’re progressively closer to your target, looking forward,” Milton says. You can imagine your body in a slight diagonal line as you run forward. This will enable a greater amount of lower leg activation, better push-off, and better hip extension. It can also reduce your risk for injury and improve your performance, she explains.

Make Your Centre Stable
“The core should be a stable column on which we run and can have more effective push off,” says Milton. This is why it’s important to build core strength, she adds.

Drive Forward With Your Feet
In terms of your feet, Milton recommends you focus on swiping the ground behind you while you run.

8 Tips to Help You Stay Relaxed on the Run
Beyond fixing your form, here are a few things you can try leading up to race day and during your run to help you maintain that relaxed run posture. Rather than implementing all of these tips at once, try out a few of them to see which ones work best for you so you stay calm, cool, and collected on the road.

1. Work on Your Mobility
Limited range of motion can hinder your ability to run more relaxed.

“It really takes access to every joint movement in the body,”John Goldthorp, a certified personal trainer and run coach tells Runner’s World. If you can’t freely move your joints, then you can’t make the necessary movements that you need to help you run really well, he explains.

This is why he recommends working through different planes of motion (front to back, side to side, and rotational) before you run and even on non-running days.

To do that, practice moves like standing cat cow, side bends, and rib cage and pelvic rotations, all of which work the spine and upper body through the different movement patterns. Also, work on pronation and supination of the lower body:

1. Stand parallel to a wall or chair for balance.
2. Shift weight to right leg, and make sure the pressure in right foot is evenly distributed between the heel, big toe, and little toe of the foot. Cross left leg behind right so big toe is touching the ground.
3. In a slow and controlled motion, bend right knee while turning body to the left but resist turning right leg. Keep a tall, upright posture.
4. Rotate back to the front, straighten right leg, and rise up onto toes.
5. Bring left leg forward so left thigh is parallel to the ground and knee is bent. Use the wall or chair for balance.
6. Repeat. Do 5-6 reps on each side.

Also, “if you have a limited range of motion in your hips or your ankles, then that’s going to limit the efficiency of your mechanics. It can lead to other tension in your muscles due to compensatory pathways to do that same run, too” says Milton.

To address tight hips, add high knees, butt kicks, skipping, and running backwards to your warm-up. On strength training days, practice single-leg exercises that will target your glutes, like lunge and deadlift variations and single-leg glute bridges.

For ankle mobility issues focus on flexing your foot in different directions particularly dorsiflexion (toes to shin), plantar flexion (toes down to floor), inversion (toes toward centre of body), and eversion (toes away from centre of body). Single-leg exercises can also help, particularly calf raises.

Working with a physical therapist or functional mobility specialist can also help you address these areas so you can improve your range of motion and run more fluidly.

5. Complete a Quick Self Scan
Before you head out for a run, Goldthorp recommends you take note of where you typically hold tension in your body. For example, do you clench your jaw or shrug your shoulders?

“Scan your body. If you notice tension, see if you can let it go, see if you can soften that area,” he says. You can also visualise that area of your body flowing like water.

Then, on the run, check for specific body cues, says Milton. For example, make sure you’re bringing your arms back directly behind you and then letting them swing by your hips, she says, rather than keeping your shoulders stiff, causing your arms to swing across your torso.

6. Take a Deep Breath
Taking a few deep breaths is a great way to help you transition from work, school, or other activities into a workout. If you don’t allow for a transition period in between activities then you can bring heightened levels of tension and stress to the run, says Goldtrop. This is why he recommends taking at least 90 seconds to focus on your breathing before you start running. Try to inhale for three seconds and exhale for six.

If you’ve experienced a past injury or are afraid of being injured then you might start guarding, which is when you tense up in fear of being injured or re-injured, says Milton. To avoid this, she also recommends you shift your attention to breathing, specifically taking equal deep breaths in and out, to help you relax.

You can do this during your run, too, when you start to feel tension build. Bring your focus back to your inhales and exhales to help you find calm.

7. Remember Your Training
Race day nerves have a unique way of sneaking up on you, especially when you want to perform your best. And those nerves can easily lead to more tension in the body.

This is why it’s important to consult with your race-day checklist before you head to the starting line to make sure you have all of your essentials. This can help you stay mentally relaxed before you start running, says Accetta.

It’s also why Milton recommends focusing on all of the things you learned throughout your training, including positive self-talk and maintaining a strong (yet relaxed!) running form.

If you’re running with a watch on race day “check in and check your splits and make sure that you’re not running too fast, which can create a lot of undue tension,” Milton adds. If you are going too fast, she recommends coming back to your breathing and making sure it feels appropriate for your target pace.

8. Don’t Be Afraid to Give It Your All
There might be times, especially at the end of a workout or race, where we’re willing to get ugly and push past our comfort zone to hit your goal time or beat an opponent, says Accetta. In these moments, it’s acceptable to push yourself even if that means tensing up a bit.

The key is recognising when to kick it into high gear, like when you’re sprinting to the finish. You don’t want to waste all your energy too soon, Accetta explains. Even when you do pick it up, remember some of those form tips of keeping your upper body loose and your jaw slack so your legs have the energy they need to turn over fast.

The post How to Run Relaxed and How It Helps Performance, According to Experts appeared first on Runner's World.

Well, hear us out for those who are anxious about hanging up their shoes for a bit: You can gain real benefits for your body and mind when you put a pause on mileage for a little while. Heck, even elites do it from time to time! Remember when Des Linden — former Boston Marathon champion and Olympian — posted on X (formally known as Twitter) that she hadn’t run a step for a full month, and instead said she was “growing a sofa on my ass!” If she can do it, you can too.

To give you a little more context, we turned to experts to explain what happens when you take a break from running, including the benefits you can gain and whether you’ll lose serious fitness. Plus, how to make a strong comeback when you’re ready to lace up again.

What happens to your fitness when you take a break from running?
While you may not give up all exercise completely, if you do, you can expect some changes. After just a few weeks of little to no exercise, your heart starts to show significant signs of detraining, according to a 2018 study on marathoners published in the Journal of Applied Physiology.

But a month isn’t that long and if you were running regularly before, you can bounce back fast. “If you take a month off, it will take you about a month to get back to where you were,” says Polly de Mille, exercise physiologist at the Hospital for Special Surgery in New York City. Think about it this way: You get a month to ride out this year, and another month to ease back into exercise at the start of a new one. Sounds pretty nice, right?

Of course, when most runners take a month off from running, they don’t melt into their couches. If you keep active in other ways, you will still keep your fitness. “Most of the research shows that three sessions a week at at least 70 percent of your VO2 max — whether that’s swimming or biking or an online class — is going to do a pretty good job of maintaining your aerobic conditioning,” says de Mille.

So if you take a break from running to give your body time or to restore your motivation mentally, you can easily maintain most of your fitness by doing some cross-training. This is even easier if you were already cross-training while also running.

One more caveat: While aerobic fitness starts to decline in seven to 14 days, muscle loss typically starts to occur in as little as three days, says Krishna Curry, outreach and marketing manager for Girls on the Run and contributing coach at RUNGRL.

“What’s important to consider is what your training looked like before you took a break,” she says. “If you’ve been training intensely over the past several weeks, you’ve put a lot into your tank so it’s not going to be as fast a decline as somebody who wasn’t that consistent with their running or who was a lot weaker to start with. And you’re going to adapt a lot faster when you come back to training.”

What benefits can you gain from taking a break from running?
A short break from running may serve up exactly what your mind and body need. Remember, effective training that results in positive change requires stressing your body—but too much stress can result in a lack of progress.

If you’re stressed about work or say, you’re planning a big event like a wedding or family reunion, layering that stress with high-intensity training (i.e. running), can put you on the road to overtraining and burnout.

“At this point, we’re not recovering the way we used to,” says de Mille. “There’s only so much we can take.” If you sense you need a break from running, then take care of yourself and take the break. The time off can help you assess the stressors you’re experiencing and how to best handle them.

Plus, a pause is an opportunity to set new goals. When you’re following a training plan, it doesn’t leave a lot of time for things you know you should be doing. Forget about mileage, and use a break to develop other areas of strength that you normally don’t have as much time to focus on because you’re racking up double-digit miles, says Curry.

“You can build your strength, do core work, zero in on mobility — things that will make running easier when you do get back it,” she says. You may not be running, but you’re shoring up all the weak links.

“Now’s the time to address any compensations or imbalances you’ve been coping with so you can rebuild yourself properly,” Curry adds.

How do you ease back into running after taking a break?
When you are ready to get back to running, ease into it. “Don’t assume that it’s like tapering for a race and when you come back, you’re going to be even more fit,” says de Mille.

You especially need to be respectful of the orthopaedic stress of running. “There’s nothing quite like the impact that you experience when you’re running, so if your tendons and muscles haven’t experienced that sort of eccentric stress in a while, your cardiovascular system may be way ahead of your musculoskeletal system in terms of readiness to go long or work hard.”

Sure, you’ll probably be excited to get back to it. But don’t feel like you need to make up for lost time. “It’s really important that people map out their plan beforehand so they can stay consistent,” says Curry.

Look back at the weekly volume you were maintaining before your break and pick the bare minimum — a healthy volume of running that you can maintain without inciting any injury, she says. As a general guideline, go for about 50 percent of the mileage you were running before you took a break, especially if it was two weeks or longer.

Then, Curry typically starts by adding two  to three kilometres per week. Or you can follow the guideline of adding only 10 to 15 percent each week.

Just make sure to “lower your expectations for what you’re going to do when you go back,” says de Mille. “Be patient with yourself and listen to your body.”

The post Taking a Break from Running Can Make You Come Back Faster and Fitter appeared first on Runner's World.

These towns offer runners the chance to utilise a research-backed practice for boosting overall fitness and race performance, whether you’re an Olympian or an everyday athlete.

But reaping the benefits of altitude training isn’t as simple as packing a bag and heading off to the mountains. There’s nuance to this type of running, as well as safety precautions to keep in mind. We tapped two experts to learn the dos and don’ts of altitude training, plus why it is beneficial in the first place. Here’s what you need to know.

What constitutes elevation? Well, it depends on your goals, but the “sweet spot” for many athletes is between 1 800 to 2 400  metres, Dr Trent Stellingwerff, chief performance officer at the Canadian Sport Institute, tells Runner’s World.

Research supports the existence of this sweet spot. For example, a 2013 study of 48 collegiate runners found that those who completed four weeks at a “live high, train low” altitude camp, where they lived at either 2 084 or 2 453  metres, significantly improved their sea-level race performance and VO2 max.

By contrast, athletes who completed a similar four-week “live high, train low” camp that involved living at a lower elevation (1 779 metres) or higher elevation (2 799 metres showed no changes in sea level performance. Researchers pointed to an elevation range of about 1 980 and 2500 metres as the ideal conditions.

Exposure to altitude causes your kidneys to release erythropoietin (EPO), a hormone that stimulates red blood cell growth, Tom Cuddy, an exercise physiologist and endurance sports coach, tells Runner’s World. Red blood cells help transport oxygen throughout your body, so the more of them you have, the better your oxygen uptake will be.

Of course, if you’ve travelled to the mountains and found yourself tired and nauseated, then you know this change doesn’t happen overnight. It can take three to four weeks to see a robust increase in your red blood cell count, Stellingwerff says.

Altitude training can also initiate muscle adaptations. Only a few studies have looked into this effect because it involves taking a small muscle biopsy, Stellingwerff says, but scientists know that exposure to altitude turns on dozens of positive processes. Your body creates more capillaries and blood vessels, and altitude also stimulates mitochondria, your power energy cells, which help endurance efforts.

Another perk of elevation training is that it can improve your body’s ability to buffer (absorb) lactate in the blood. Lactate is a byproduct of exercise that is typically soaked up in the muscles, but can also be buffered in the blood. Although also understudied, limited research suggests that in as little as 10 to 14 days at altitude, your body can improve its ability to clear lactate in the blood, Stellingwerff says.

This theme of “understudied” information is often due to studies not implementing a sea-level control group, Stellingwerff says. He believes this leaves room for the “training camp effect” to influence results. Basically, if you take an athlete out of their normal routine and away from the distractions of work and life — allowing them to focus solely on eating, sleeping, and running for three weeks — they’re going to come out with a performance or fitness boost. However, this boost can occur at altitude camps and at sea-level camps.

However, there is some reliable research that shows that altitude training offers an approximate 1- to 2-percent improvement in performance. “I know that doesn’t sound like a lot, but 1 percent is 2 seconds in the kilometre; 2 percent is 5 seconds in the kilometre,” Stellingwerff says. This is why elite runners often train high, because 5 seconds or more, in longer-distance runs, can add up to a significant performance improvement.

This may not be enough for you to see those big gains in VO2 max, lactate, or performance in general.

That said, going to higher altitudes — think 3000 to 4200 metres — does increase your risk of altitude sickness and more severe problems.

Be aware that an intense headache and symptoms that feel like a hangover, according to the CDC, such as severe fatigue and nausea, can often be alleviated by going to a lower altitude and seeking medical attention. Often, just getting yourself closer to sea level will be enough to help you feel better, Stellingwerff says.

1. Embrace carbs
Carbs are important for runners in general, but they are especially key at altitude. That’s because fats require more oxygen to metabolise, so with less available oxygen at elevation, your body relies more on carbs, Cuddy explains.

Also, being at a high altitude can suppress your appetite, so don’t rely on hunger cues alone. Plan on adding a little more starch to your dinner plate, plus including sports drinks or gels with your training, Stellingwerff says.

2. Take supplemental iron
Iron is fundamental for red blood cell growth, Cuddy says. In fact, iron is “the most important micronutrient associated with altitude training,” Stellingwerff says. He recommends asking your physician for a blood work panel on your iron stores several months before altitude training. From there, you can work with them to determine if iron supplementation is appropriate for you at elevation.

3. Adjust your training metrics
You likely won’t see performance gains during your initial altitude workouts. In fact, in the beginning, you may spike a higher heart rate than you would be doing the same exact run at sea level. Instead of using pace to guide your workouts, focus on heart rate and rate of perceived exertion, Cuddy suggests.

“Listen to your body — don’t try to do these heroic workout sessions,” Cuddy says. Simply living at elevation, and doing lo- to moderate-intensity training there, is enough to reap the benefits.

Stellingwerff co-authored a 2019 review of altitude training and suggests adjusting your training during the first three weeks at altitude: Increase recovery periods and dial back intensity.

“Once you’ve been there for a couple of weeks, within reason, you can almost train like you would at sea level,” he says, cautioning that you may still need to incorporate more rest into certain workouts.

4. Expect to feel symptoms
You might expect day one at altitude to be the toughest, but that’s actually not the case. Instead, day three or four is when you’ll likely feel your crummiest, Cuddy explains. That’s because when you arrive at altitude, your body does everything it can to circulate oxygen, which can trigger a host of compensatory mechanisms that peak in intensity after several days.

One such mechanism is an increased breathing rate, known as the “hypoxic ventilatory response.” This is critical for increasing the driving force of oxygen in your lungs, but it causes you to offload more carbon dioxide than usual. This makes your body slightly more alkaline than normal. “With this very short time period of being more alkaline, you’ll start to release and get rid of your bicarbonate stores,” Cuddy says, which helps with buffering metabolic acidosis that builds up in your muscles. As a result, your tolerance for high-intensity exercise will drop.

Your body will also prioritize sending oxygen to your brain, and because oxygen is in short supply at altitude, your body will also reduce its overall blood plasma volume. Then other areas of your body are hit with the negative consequences of reduced blood flow, which may mean headaches and tiredness.

Again, all this typically peaks around days three to four, so avoid planning tough workouts around that time period.

5. Strategise your timing
Remember, the physiological benefits of altitude training don’t happen overnight. For the time and money investment to be worthwhile, plan to stay at elevation for at least a couple weeks, with three weeks being ideal, Stellingwerff says. Then, plan to race about two weeks after you wrap your elevation training.

6. Stay on top of hydration
It tends to be drier at higher altitudes, which means you can more easily become dehydrated. Keep close tabs on your fluid intake. Stellingwerff suggests, monitoring your thirst levels, pee colour, and body weight.

7. Don’t skimp on caffeine
Given the hydration factor mentioned above, you may think of curbing your coffee habit at altitude because it’s a diuretic, but that’s actually a myth. You would have to drink tons of Joe in order for it to have that effect on you, Cuddy explains.

Instead, your best bet is to keep on sipping. “We actually recommend people use caffeine when they’re at altitude,” Cuddy says. That’s because it can stimulate your nervous system to support many of the physiological changes that occur at altitude, like increased breathing and elevated heart rate.

At altitude, “your body has to work a whole lot harder, and having a stimulant like coffee, or whatever form of caffeine you like,” can support all those efforts, Cuddy adds.

The post Exactly Why and How Altitude Training Boosts Performance appeared first on Runner's World.

As for Pilates, a study published in Frontiers in Neurology in 2021 says the practice can promote muscle strength, balance, and flexibility.

Another systematic review and meta-analysis published in PLoS One in 2021 says that both practices, Pilates and yoga, may help older women maintain bone mineral density and that these forms of exercise are beneficial for strength and balance.

Now that you know both Pilates and yoga can help you make gains in your health and fitness, here’s a breakdown of each discipline and how they differ.

“Yoga is important for runners because it offsets the constant repetitive movement of your stride when you’re running,” she tells Runner’s World. For example your hamstrings contract when you’re running and a regular yoga practice helps stretch them out and open up those overused muscles you’re relying on to run, she adds.

Learning proper breathing techniques, and trying different types of breathing, can also help runners gain more control of their breath, which can be helpful in boosting performance.

A yoga practice also encourages mindfulness, and this is something that can also benefit your running. Tapping into that awareness of being present and mindful, and remembering that the here and now is important, can help you power through that long run.

The major benefits of yoga include:

• Mindfulness and relaxation
• Improved balance
• More flexibility
• Learning proper breathing techniques
• Injury prevention
• Addressing anxiety and stress

Because there are many styles of yoga, classes can vary widely. The connecting factor is that a yoga class will connect your breath with each pose, with a reminder from the instructor to be present in the class and in each pose. In most yoga classes, you’ll either practice flowing quickly through poses or hold poses for a little longer, while still connecting one to the next.

Strimel-Bentley says her classes are typically 60 to 75 minutes long and begin with a warm-up of the spine, joints, ankles, and the muscle groups she’ll focus on during class.

As is typical for yoga classes, Strimel-Bentley works her class toward a challenging peak pose, like a headstand, crow pose, or splits, and then brings the class back down from there.

Most yoga classes offer props like blocks, straps, or blankets to help you modify and be comfortable in poses.

Some yoga teachers weave themes or philosophies into their instruction, too. For example, they might encourage you to feel empowered as you go through a warrior sequence, or have an open heart as you open up your chest in downward-facing dog.

In most yoga classes, you can also expect a relaxing Savasana (or corpse pose) at the end. This is a time to turn down the lights, stretch out on your mat, meditate, listen to soothing sounds or music, and consciously release tension — all things runners can definitely benefit from, and for many yogis, their favorite part of the class.

As a runner you need full range of motion through your stride and strength through that stride, and Pilates helps you build that mobility and strength.

Core stability, a signature pay-off of Pilates, is also super important for runners to maintain an upright posture on the road, as well as to run efficiently. A classic move, known as the Pilates hundred — in which you maintain a hollow-hold-like position while pumping the arms and focusing on the breath — is a good example of a Pilates exercise that would benefit runners’ core strength and endurance.

Pilates is also a great way to strengthen other muscles runners rely on. “Runners have a lot of power in quads, hamstrings, and hip flexors, but if you never work those muscles at their full range, you miss out on a lot of potential power and can be setting yourself up for injury,” says 500-hour certified Pilates instructor, Abby Suskin,  founder of Pilates With Abs.

Runners also can benefit from the breath work incorporated into Pilates classes, as you’ll often start each class with a breathing warm-up to help you get connected to your core. As Suskin says, “breath is one of the pillars of Pilates because it is directly connected to core activation.”

The major benefits of Pilates include:

• Core strength
• Total-body strength
• Better balance and posture
• Working on proper breathing techniques
• Injury prevention and injury rehabilitation

Some Pilates classes are done on a mat and may include props, like a ball, band, ring or foam roller, Suskin explains. “Mat Pilates is also traditionally a series of 34 movements developed by Pilates that constitute a total-body workout using only bodyweight as resistance,” she says.

Other classes involve a reformer. A reformer is a traditional piece of Pilates equipment that looks like a moving mat with springs, pulleys, ropes, and a sliding carriage. On the reformer, your core is challenged by balancing on the moving mat while using your arms and legs against the resistance of the springs.

“Both [mat and reformer classes] focus on resistance training, either using bodyweight or springs to strengthen and stretch muscles simultaneously, while also challenging core strength,” says Suskin.

For those who haven’t taken a Pilates class before, Suskin says a reformer-style session is probably the way to go. “Because the reformer has the moving mat and added springs and straps, it’s easier to isolate muscles for strengthening or stretching, so in some ways it’s better for beginners or those recovering from injury when used one-on-one with a Pilates teacher,” Suskin says.

Suskin says the intensity of a Pilates class can vary, depending on the type of Pilates (mat versus reformer) and the instructor, but you can expect a lot of total-body work and a big core burn.

“Pilates can be dialed up or down in terms of intensity, which is one of its perks,” Suskin says. “While you’ll hardly ever see plyometric movements like jumping in Pilates, you’ll definitely break a sweat in a more athletic Pilates class by incorporating movements like planks, squats, and lunges that challenge your entire body.”

Opt for Pilates if you’re looking specifically to build more strength and muscular endurance, especially in the core.

With a wide variety of yoga classes, there’s something for everyone, whether you’re looking to move quickly and build heat in a power class or wind down, meditate, and stretch it out in a yin or restorative class. Regardless of the intensity, a good yoga class will get your mind relaxed and body feeling loose and limber.

Go for yoga if you want something a little more low key and you want to focus on your mindset more, too.

It’s always smart to check with your doctor or physical therapist about what might be right for you. Trying out a couple classes and instructors to find the one you like best is also a good option.

The post Yoga vs. Pilates: Which One Will Help Improve Run Performance? appeared first on Runner's World.

For instance, if you ran your 800-metre reps in 3 minutes 30 seconds, you may be able to run a 3-hour 30-minute marathon. The time between reps should be kept the same as your rep time (in the case above, 3 minutes 30 seconds). It’s by no means a perfect formula. Many commentators think that it’s entirely possible to nail a Yasso 800s session but fail to run a corresponding marathon time. Coaches also point out that the training for, and ability to run well, at middle distances is very different to the requirements to nail a marathon time. But regardless, Yasso 800s remain a classic workout – and now there may be an equivalent for the half marathon.

This one has been coined the “Fultzy 400s” by legendary running author and marathoner Amby Burfoot, in homage to 1976 Boston Marathon winner Jack Fultz. The workout involves running 20 x 400 metres, with a 60-90-second walking recovery between reps. If you’re planning on running a 1 hour 45 minute half marathon, your aim is to run the reps in 1 minute 45 seconds. If it’s a 1 hour 30 minute half marathon you’re after, run the reps in 1 minute 30 seconds. You get the idea.

But is it actually an accurate predictor of half-marathon time? Former elite marathoner and running coach Jo Wilkinson isn’t so sure. ‘I think it’s hard to extrapolate race predictions from one session alone,’ she says. ‘It’s always an attractive idea. But the best indicator of race times is training as a whole.’

‘I think the challenge of Yasso 800s versus Fultzy 400s is the pace you would run the Fultzy session is significantly harder. In physiological terms, the Yasso formula equates closer to threshold pace, which is a better predictor of marathon (and half marathon) times. On this formula, by contrast, you are running at a pace closer to your pace at VO2 max (or even above subject to your HM time), which is much faster.’

‘There is some correlation between VO2 max and pace at VO2 max with half marathon times. But much less correlation than there is between threshold and marathon. What's more, it makes it a very tough workout.’

‘So I wouldn't necessarily recommend basing your half marathon pace on this session because the pace is quite hard. However, if you nail this session, you probably are in great form – and maybe should revise your ambitions too.’

Whether or not either workout can really accurately predict your race times, it's certainly the case that they are both great training sessions in their own way, and as long as it's not too close to race day, it's definitely worth giving them a go.

The post Can This Workout Predict Your Half Marathon Time? appeared first on Runner's World.

Those are just a few of the titles entered into my training log for the second run of a day. Doubles, you might be thinking, are limited to pros and serious runners who are logging upwards of 160 kilometres per week. Or that it’s just a way to build more mileage. Well, sure, but there are good reasons to incorporate them into your own training — which is why I like doing them even if I’m running as few as 50 kilometres per week.

When you fire up the engine twice a day, all sorts of cool, important stuff happens under the hood. One is you increase mitochondria, which are found in your cells and turn fuel into energy for your hardworking muscles. You also give a second kick-start to your resting metabolic rate. And, counterintuitively, doubling after a hard interval session can actually speed your recovery by increasing blood flow and flushing out waste built up during your workout.

Many of my doubles happen out of necessity. When my kid was small, I’d push her a few kilometres in a jogging pram to her sitter’s house before work. I’d make the return trip to pick her up at the end of the day. Currently, a double may be just 3 kilometres with her after school, as she tries to decide whether she likes the sport well enough to go out for the school team. Or I’ll jog for 20 minutes while she takes a piano lesson, rather than sitting in my car doom-scrolling on Instagram.

Easy. Effortless. Impactful.

If you’re curious about trying doubles, here are a few tips to get you started and what I’ve learned by running twice a day:

→ Start by adding just one or two doubles per week. You can increase frequency or distance as you adapt to doing them.

→ To try it out, break up your training run into two. It’s far easier to jog two x 6 kilometres than it is to go out for 12 kilometres, especially under a blistering sun.

→ Keep the pace easy and the distance short. Remember, you’re just firing up the engine for an easy jog.

→ You might feel fatigued when you start — especially if you add morning runs and are not typically a morning runner. It’ll pass.

→ Never split up your long run, if you’re following a training plan that includes one, so you’ll be sure to get the full benefit of the long run.

→ Dirty laundry is going to pile up. Hang up your clothes to air out after your easy double. TMI: I’ll often wear an outfit again later in the week on another double when running solo.

→ Have a couple pairs of shoes. Your favorite kicks might not dry out by the time your second run rolls back around.

The post Why — and How — You Should Run Twice a Day appeared first on Runner's World.

It would likely help to know exactly what holds you back. Do you have tired legs or are you pushing your cardio system too hard? These are two different types of fatigue, and to improve your run performance, it’s helpful to understand the difference.

We spoke with a certified run coach and an exercise physiologist who explain how to tell whether it’s your legs or your lungs and heart keeping you from feeling good on your runs. Plus, how to train so you can fight fatigue overall.

In healthy runners, cardiorespiratory fatigue is not an indication of “weak” lungs or a heart that won’t pump fast enough. “It comes down to your body’s ability to take the oxygen that you’re breathing in, transport it to the muscle, and then use it in the muscle,” says Dr Todd Buckingham, exercise physiologist at PTSportsPRO.

Just like running and strength training makes your leg muscles stronger, consistent aerobic training can strengthen the heart, lowering your heart rate and allowing it to pump more blood with each beat. This makes oxygen delivery throughout the body more efficient.

Buckingham also explains that mitochondria, the part of the muscle cell that uses oxygen to create the energy source adenosine triphosphate (ATP), and capillaries, the small blood vessels that deliver oxygen and other nutrients to muscles, tend to be limiting factors of cardiorespiratory fitness. In this case, you’re taking in enough oxygen, but your ability to utilise it is restricted.

As research has shown, though, the more consistently you do aerobic exercise, the more efficiently your heart, blood vessels, and mitochondria become at taking in and using oxygen for energy.

“It’s a common story. You’ll hear people say, ‘I felt fine, but my hamstrings went out, and my quads got really, really tight, and it was hard to move,’” Baldwin says. “That’s happened to me before. My calves got so overworked and tired that they became really rigid and couldn’t function properly, even though, aerobically — breath wise — I wasn’t super overworked. I was somewhat comfortable in that way, but I couldn’t access [my full potential] because there was a roadblock, muscularly,” he recounts.

The dragging sensation associated with tired legs and muscle fatigue can be attributed to a combination of factors, including a buildup of metabolic waste, glycogen depletion, and exercise-induced muscle damage. “When we run, we get micro tears in the muscle fibres, and the longer you run, the more the micro tears become prominent, and it starts causing fatigue,” Buckingham says.

With adequate recovery, nutrition, and hydration, the body eventually repairs these tears, which leads to bigger, stronger muscles. However, before you get to the recovery, “the longer you run, the less your muscles are able to withstand that constant pulling and pounding,” Buckingham says.

You can use a heart rate monitor to keep your pace in the appropriate range or employ the talk test: If you’re in zone 2, you should be able to carry on a conversation while running. If you’re gasping for air or struggling to finish a sentence, you need to slow down, even if that means switching to a brisk walk or incorporating walk intervals into your workout.

But don’t ditch your faster runs altogether. “You also need to do some higher-end training because zone 4 and zone 5 increase the size of the mitochondria,” Buckingham explains. The ideal ratio depends on your goal and fitness level, but most recreational endurance runners will benefit from an 80:20 ratio, where 80 percent of runs are slow and easy, and 20 percent are faster and more challenging.

“If [muscular endurance] is your weakest link, it’s not going to matter as much if you increase your mileage, if you can’t get past this one specific muscular issue,” Baldwin says. “Seeking out a professional [personal trainer or biokineticist] and having a real plan where you’re doing some strength work two to three times a week around that specific area can make a difference.”

You can also improve your muscular endurance outside of the gym and your official workouts by clocking more time standing and walking rather than sitting, Buckingham says. “The best way to train muscular endurance is to spend more time on your feet,” he says.

Take walk breaks throughout the day, get a standing or walking desk, do more gardening work—whatever keeps you on your feet will help strengthen your legs and make you more resistant to fatigue.

“One of my favourite ways to tackle boredom is to mix it up,” Baldwin says. “I’ll maybe change a run and get on the trails or hit up a social run.” Or, he’ll jump into a buddy’s workout. Running alongside a friend on their route at their pace forces him to take a mental break from his own training.

Or you could just “suck it up,” Buckingham says, with a laugh. “Honestly, endurance exercise and running marathons is not an exciting thing,” he admits. “You have to be mentally tough to do it.” The best way to build up that toughness — to strengthen that mental muscle — is to keep running even when you don’t want to.

If you can stand it, try using a “bad run” as an opportunity to fine-tune your awareness. “Figure out the cues that your body is giving you because then you can tell, ‘Am I really tired or just bored? Am I checking out because it’s too hard or it’s too easy?’” Buckingham says. “That will allow you to get a better sense of what’s happening and develop that connection with your body.”

The post Which Fatigues First: Your Legs or Your Heart? appeared first on Runner's World.