Along with the many perks of being a Team RunRun coach, I was able to try Naked Nutrition’s Naked Pea Protein Powder over the last three months, both the Double Chocolate and Chocolate Peanut Butter flavors. Naked Pea Protein has the least amount of ingredients I’ve ever seen in a protein supplement, mixes fairly well, and comes in super simple flavor profiles. This sample trial was well timed, as a focus of mine in the new year has been to hit the gym! I’ve been lifting real weight twice a week, adding an occasional third day of body weight exercises.
Drinking the Naked Pea first thing in the morning has been a solid addition to the morning routine. Instead of diving into the breakfast sweets straight away, I’ve started the day with 16oz of water and the Naked Pea. No need to rush into that donut and spiced latte just yet! I am not trying to bulk up, but I do feel less sore than I might perhaps otherwise, and I am performing well in the gym – so it must be the Naked Pea!
Now what you’ve come here for, the proper Naked Pea Protein Powder review:
Taste – 8.5/10
The taste is good, especially the Double Chocolate variety! I’ve been mixing the powders with water, whole milk, almond milk, and oatmilk. Since Naked Pea uses real cacao I feel like I am drinking a chocolate beverage, rather than a formulated drink. I also mixed the Naked Pea with everyone’s favorite green powder for a month, and that was pretty tasty too! Best combo has been oatmilk, banana, and Naked Pea mixed in the blender.
Ingredients – 10/10
This is where Naked Pea shines! The ingredients of the Naked Pea are top notch and spartan. The Double Chocolate flavor only has six ingredients. Yes, S-I-X! And, yet still has a full amino acid profile. Those ingredients are: pea protein, organic coconut sugar, organic cacao, alkalized cocoa (Dutch and Brazilian), sea salt and potassium salt. Stop right there Naked Pea, you had me at Dutch and Brazilian alkalized cocoa! I have no idea what alkalized cocoa is, but it sounds fancy and delicious.
Viscosity – 9/10
Mix it in the blender and you’re golden with your Naked Pea; get lazy (like I am most days) and mix it with a fork and you’ll have a little residue. But, not much! You never feel like you are wasting your Naked Pea: I just stir for amount 30 seconds, and 95% of my Naked Pea is ready to drink! The other 5% of Naked Pea is easily washed down with a cold splash of water. Blended with your favorite beverage, bananas, or other add-ons in the Vitamix is a treat. Even without a blender, it mixes smooth and easy.
TL:DR from Team RunRun: BUY Naked Pea Protein!
Naked Nutrition’s Naked Pea Protein Powder lays it all out there, and has nothing to hide. Simple and basic ingredients, with no additives, and light on the tummy; I’ll even drink it right before heading out the door for a run!
Kyle Fulmer is a Boulder-based running coach with Team RunRun. He describes himself as an “ultra coach, a little old school, a little new school, and all about exploring the trails and finding fulfillment along the way!”
Team RunRun Coach and Marathoner Dakotah Lindwurm made a huge splash earlier this year when she secured her spot on Team USA for the Paris 2024 Olympics. Last week, she was featured in Runner’s World and we couldn’t be more excited for her! As a coach, Dakotah also offers her guidance to other runners: below are five training tips she lives by, highlighted in her Runner’s World article.
Dakotah opens up about a rocky upbringing and challenges she faced early on, alongside her running progression from an average high school and college athlete to qualifying for the Olympics. Some of our favorite interview moments include the love Dakotah expresses for her parents, and how, from a very early age, Dakotah supported her mom through health challenges and homelessness. Another highlight is the power of a dream and role models: watching the film Miracle in middle school ignited Dakotah’s desire to make the Olympics one day herself, and after you read up on Dakotah’s unlikely path to professional running, you’ll appreciate why her making the 2024 US Olympic marathon team is nothing short of miraculous!
Here are five training tips Team RunRun Coach Dakotah lives by, highlighted in her Runner’s World article:
1. Persistence Pays Off:
Dakotah Lindwurm’s story underscores the importance of persistence in achieving long-term success. Despite facing homelessness, financial struggles, slow progress, and initial setbacks in her running career, Dakotah persisted. She continued to train, compete, and work towards her goals, refusing to let obstacles deter her. This resilience ultimately led her to a spot on the U.S. Olympic Marathon Team, proving to her and everyone else that consistent effort over time can yield remarkable results in athletics and beyond.
2. Set Clear Goals:
We can all learn from Dakotah’s journey about the significance of setting clear and ambitious goals. From her early days in high school track to her pursuit of qualifying for the Olympic Trials, she had specific objectives that guided her training and focus along the way. Alongside Dakotah’s big-picture goal of qualifying for the Olympics, with guidance from her coaches, Dakotah focused on the small steps along the way that would eventually allow her to turn her aspirations into reality. Clear goals provided Dakotah direction, motivation, and a roadmap for her athletic success.
3. Focus on Improvement:
Another remarkable take away from Dakotah’s story is how she has remained dedicated to continuous improvement in spite of setbacks. Rather than becoming discouraged by her unremarkable high school and college track PRs, as well as the high improbability of ever signing a professional running contract, let alone qualifying for the Olympics, she embraced the opportunity to learn and grow as a runner. Dakotah’s commitment to training, her willingness to seek ways to enhance her skills from coaches and other athletes, combined with her perseverance in the face of adversity allowed her to steadily progress and achieve success at higher levels of competition. Dakotah highlights to us all the importance of focusing on the process rather than the outcome, the daily habits that drive the big changes, and using the small wins along the way as fuel to the fire.
4. Adapt and Learn:
Dakotah’s journey underscores the importance of adaptability and a willingness to learn. Throughout her career, she sought guidance from experienced coaches, adjusted her training regimen based on feedback, and continuously refined her techniques. By remaining open-minded and receptive to new ideas, such as moving up to the marathon aged only 23, as well as dialing in her fueling strategy -the reason for Dakotah dropping out of her first marathon-, she was able to evolve and progress as a runner. The ability to adapt and learn is essential for anyone looking to improve and thrive in any area of life, the ever-changing landscape of athletics being no exception.
5. Believe in Yourself:
Perhaps the most important of all five training tips and most crucial aspect of Dakotah Lindwurm’s success is her unwavering self-belief and the power of a dream. In the face of doubt and skepticism from others, she maintained a strong belief in her abilities and potential, refusing to give up on herself and her miracle. Dakotah’s confidence in herself fueled her determination, resilience, and perseverance, enabling her to persist in spite of challenges and unlikely odds, and ultimately pursue her dreams with unwavering conviction. Alongside the way, Dakotah sought advice from others -coaches, teammates, and her boyfriend- who believed in her potential too, highlighting the importance of who you surround yourself with for success in any endeavor.
Sure, we won’t all become Olypmians, but Dakotah’s story and five training tips offer valuable insight we can all benefit from taking note of: from the power of self-belief and betting on oneself, to lessons on resilience and perseverance, and maintaining loving relationships with family and friends along the way. Dakotah’s unlikely journey from an average high school athlete and unrecruited college walk-on, to qualifying to represent Team USA at the upcoming 2024 Paris Olympic Games emphasizes the paradigm that we often overestimate what we can achieve in one year, but underestimate what we can achieve in five or ten. A decade of hard work, motivated by continual self-belief and commitment to the process, allowed Dakotah to steadily progress up the ranks to the top of the podium today.
If you only take away one thing from Dakotah Lindwurm’s story, it’s to never give up on yourself and the goals you have, no matter how improbable they may seem.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
I think most of us can agree that there really isn’t such a thing as an “easy” ultramarathon. Certainly some races and routes are relatively easier than others, but, for the most part, ultras are hard! Well, the Devil’s Gulch 100-Miler turns up the heat even more! In preparation for this sizzling hot ultra, learn how to tame the devil and everything else this race throws at you with these tips.
5 “D.E.V.I.L” Training and Racing Tips:
D – Drink!
A lot! When it comes to hydration, getting enough of both fluid and sodium intake is potentially the most crucial aspect of success come race day. Figure out an appropriate amount of both to consume on an hourly basis: given the heat and the higher exertion rates, to tame this devil expect to be on the higher end of your usual recommended ranges. Andrew Baker also goes into more detail here in his Hydration Strategy Guide, so check that out too! Finally, do what you can to stay cool! The easiest and most effective strategy you can employ on race day is known as topical cooling. Keep yourself wet as temperatures rise by utilizing those clever iced bandanas, crushing ice into arm sleeves or hydration packs, as well as using any creek crossings to your advantage!
E – Experiment
Trial a wide array of food and fueling options into your training. When it comes to these very long endurance events, it’s hard to predict what you will and won’t be craving at mile 84: sticking to only sweet options or just one single gel flavor of a gel can leave you wanting a lot more. Before and during your runs, experiment with salty, savory, and sweet options, in addition to more solids of different textures and flavors. Give high-carb drink mixes a try: when food can’t stay down, often fluids can! Start trying to consume ~60-90g of carbohydrate per hour, adjusting from there based on your personal needs!
V – Verbalize
If you’re deciding to have crew support, clearly communicate your expectations ahead of time before the race. Nail down the nitty gritty details of which food and drink items that you’d like to be restocked with and when. Create a list of any items you want laid out at aid stations ahead of time: a camp chair, new shoes/socks, sunblock, headlamp, iced bandanas, arm sleeves, etcetera.
The same communication of expectations applies to your pacer as well! It goes without saying that a good partnership ahead of race day is a must: ensure you’ve talked through how you think you’ll best respond to executing on race day, as well as when you’re in a state of high mental or physical fatigue. Do you want them to be chatty, tell jokes, and just keep the mood light? Do you prefer very minimal talking and to stay calm and focused on the task at hand?
I – Incorporate
Adapt your training to the specific demands of the course. Look over the elevation profile, and make note of how the longer uphills and downhills unfold. For the Devil’s Gulch, this could mean averaging the race’s 240’ vertical gain per mile over the course of a long run. Try incorporating longer downhills, followed by a sustained climb to get a good neuromuscular match for what you’ll see on race day!
L – Lean
Lean into the discomfort. Embrace it. This will be a key mindset in helping manage the inevitable challenges you will experience throughout the race. And remember to smile and celebrate, regardless of the end result!
Tame the devil with these tips, and save your day from boiling over in the Devil’s Gulch! Catch me volunteering at the Devil’s Spur aid station this year, and I’m wishing every runner who takes on this challenge success!
See you on the trails!
Keith Laverty is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
I’m not much of a summer runner. The heat, the barbeques, and the fun with friends all detract and distract from my drive to get out to train during the summer months. I know I want to keep running and that racing is fun, but how do I choose a goal that will keep me motivated and accountable? I want to keep my passion for running strong during the summer. To do that, I love getting a fall race on the books to give me a goal to work towards and to keep me accountable, even when the heat tells me to relax.
In this article I’m sharing my method for choosing a race, taking into account the season, my propensity to train, and how I will actually implement my strategy once I make my pick. For me, given that the summer is a tough season for me to stay motivated to train, I’m focusing on the Orca Half Marathon in Seattle. Here is my personal case study.
Here are some things to look for when picking a fall race so that you maximize your likelihood of success:
Pick a race that mimics the terrain you normally train on. This assures that you don’t have to go out of your way to find a running route that has big hills, or trails, roads… etc.. I have flat and fast roads near my house, so the Orca HM is a great fit.
Pick a race that fits with your schedule. If you pick a race that makes the training feel crammed, you may well start to hate the training. That likely leads to skipping important training days. So in my case, picking a race after Labor day sets me up for success, and picking a race that is not super long also hits the mark.
Choose a race that excites you! Races are meant to be fun. They are a celebration of your fitness. Pick a race that resonates with you. Do you like the cause? Do you like the environment? Do you love the course?
For me, the Orca Half Marathon (September 14th and 15th) is a perfectly timed event to celebrate the end of a fun filled summer. It’s in Seattle and it’s a place where I can celebrate my fitness and my love for running. It’s also an environmentally friendly race. It’s a flat and fast course. And it is in a beautiful location in West Seattle with great views along the waterfront starting in Lincoln Park. It’s also after Labor Day = life logistic win!
When I’m picking a race, I am also thinking about fueling and hydration logistics, especially with warm weather racing. I think about this both for during the race itself and for how I’ll prepare during my training. Summer running differs quite a bit from training during the rest of the year because your performance nutrition matters a ton. You sweat more, your body is working harder to stay cool, and the general life chaos of summer can lead to chronic under fueling during the day. It can be really easy to miss meals and to get into a routine of underfueling during busy summer months.
So when I’m thinking about training and fueling well for my training, the first thing I like to think about is what are they going to have on the race course? Whichever race you choose, investigate the products that will be on course and formulate a summer nutrition plan around that. Use that product and train your gut accordingly. For the Orca HM, this is Tailwind and GU.
GU– Your body NEEDS carbs to run. GU products have the perfect ratio for carbs and electrolytes. Not all sports products work for every runner, but our stomachs are also highly adaptable. This is why it is important to train with the products you plan to use, to start small, and to build up the amount of carbs you can take in during your training. You need to train your gut the same as you train your legs. Tolerance won’t happen overnight.
Tailwind– The Orca HM will also have Tailwind on course. This is a drink mix filled with the carbohydrates you need to successfully finish a race. Drinkable carbs are a lot easier for most people to stomach (especially starting out and experimenting with intra-run fueling). The cool thing about this product is that it uses sucrose and dextrose as carbohydrates which is fast acting fuel for your muscles that is easy on the GI tract. A lot of other sports drinks use maltodextrin which is harder for your gut to digest and takes longer.
So now I have my race. I know what I’m going to have during the race to fuel with and therefore what products I will be training with. I know that I’ll be doing training that fits my life for the summer months, and I’m confident that I can do the training and more importantly, that I can stick with the training so that I can be my best on race day in September! (Check out this article on how to train for the Orca HM.) What motivates you? What race will check all the boxes for you? Find your adventure!
Katelyn Steen is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
So you’ve trained long and hard, your running shoes are practically glued to your feet, and the marathon start line beckons. But before you take off, there’s one crucial step many runners and sports dietitians alike swear by: carb loading.
What is Carb Loading?
Carb loading is a dietary strategy designed to maximize your body’s stores of glucose, known as glycogen, the primary fuel source for muscles during exercise. By strategically increasing your carbohydrate intake in the days leading up to your race, you aim to have a “full tank” of energy ready to power you through those arduous miles.
Why Carb Load for a Marathon?
During a marathon, or any race over 2 hours, your body will deplete its glycogen stores. As your body burns through its fuel source, you might experience the dreaded “hitting the wall” – a sudden drop in energy levels that can derail your entire race. Carb loading helps prevent this by ensuring your body has enough readily available glycogen to sustain a strong pace.
How to Carb Load Like a Champion
Carb loading isn’t about stuffing yourself with donuts and pasta the night before. It’s a calculated approach with specific timing and food choices. Here’s a breakdown:
Timing: Aim to start carb loading 3-6 days before your race. This window allows your body time to convert the extra carbs into glycogen. It also allows for a more conservative increase in carbohydrate intake as opposed to a dramatic ramp up the day or two before, risking negative GI symptoms and feeling uncomfortable.
Quantity: The recommended daily intake is 7-12 grams of carbs per kilogram of body weight. So, a 70kg (155lbs) runner would target 490-840 grams of carbs each day. However, instead of simply adding in extra carbs on top of your daily diet, think about rebalancing your normal meals: reduce the amount of proteins, fats, and high fiber foods like vegetables, and replace them with carbohydrates.
Quality: Not all carbs are created equal. Focus on easily digestible, low-fiber options like white rice, potatoes, bananas, bagels, and cereals. These provide a steady stream of energy without causing stomach upset.
Don’t Ditch Other Nutrients: While carbs are king, don’t completely eliminate protein and healthy fats. Include lean protein sources like chicken and fish, and healthy fats from nuts and avocados to support muscle recovery and overall health.
Practice Makes Perfect: Don’t experiment with new foods during carb loading. Stick to meals and snacks you’re familiar with to minimize digestive issues on race day.
Blueberry muffins make a great high carb snack! PC: Ruby Wyles
Example meals and snacks:
Bagel with avocado and eggs/ banana and peanut butter
Baked potato with cheese
Pretzels
Sports drink or fruit juice
Low fiber cereal with milk
Gummies and other candies
Spaghetti/ other pasta
Chicken or fish with white rice
Oatmeal with mixed berries
Yogurt with berries and nuts
Muffins or waffles
Remember: Carb loading is just one piece of the nutrition puzzle. Proper hydration and a well-practiced race day fueling plan are equally important for marathon success.
By following these tips and consulting a registered dietitian for personalized advice, you can ensure your body is optimally fueled to conquer your endurance goals!
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
The Devil’s Gulch 100 miler is a notoriously difficult and even more notoriously HOT ultra. The average temperature over the past three editions sits at 92 degrees Fahrenheit, with 2021 topping 100 degrees on course. Last year’s 100 miler saw four DNS, nine DNFs, and only three finishers… who says runners are masochists? This Devil’s Gulch Hydration Strategy guide will help you be more prepared for one of the keys to success in this challenging adventure.
I’m captaining an aid station this year (Devil’s Spur) and expect to have a lot of conversations about hydration. So as a primer, let’s discuss the basics of fluid intake.
Sweaty Betty or Conservationist Clark
Best to know your sweating habits in as near race conditions as possible before heading out onto the course. There are a few prescribed protocols for figuring out your hydration needs, but here’s my favorite (and in my opinion, the simplest):
Drink your normal pre-workout fluids and urinate before beginning this test
Weigh yourself (Weight A)
Head out for a one hour run at or near race pace and ideally race day temperature
do not urinate during this hour
Towel off upon return (remove the sweat from your body, hair, etc.)
Weigh yourself again (Weight B)
Weight A minus Weight B multiplied by 16 oz will give you a rough approximation of your hourly fluid intake needs. For example, 180 lbs minus 178.5 lbs times 16oz equals 24 ounces.
Practical Math
Now 24 ounces is towards the high end of the recommended fluid intake per hour, but for Devil’s Gulch, we are playing in the extremes. The race organizers require each runner to carry at least two liters of water vessels on their person. Two liters is roughly 68oz and with a few aid stations 14 miles apart – you’re going to be pushing the limits of those containers. If you’re planning to run at 20’/mile pace, those 14 miles will take you 4 hours and 40 minutes, equating to a fluid intake need of 112 ounces or 3.3 liters. All that math to say, plan to tote three liters or more on your body.
Don’t forget the salt
Know before you go! The signs of hyponatremia often go unnoticed. Be vigilant for headaches, confusion, muscle spasms, cramps or seizures. General wisdom recommends 500-700mg of sodium per hour. I’m partial to waterdrop, but there are countless sports drinks and mix-in powders that will get you there. Remember, hydration does not equal water alone. Water PLUS electrolytes PLUS carbohydrates will ensure optimal absorption and stave off the bonk. Last, but perhaps most importantly, don’t expect your body to tolerate a new sports mix during the race. Practice your hydration and fueling plan during your build to avoid any nasty surprises come race day.
Crazy beautiful
Now that we’ve worked out our Devil’s Gulch hydration strategy and we’ve established that this course will test the limits of your body and your race prep, a quick reminder that this is also one of the most gorgeous places on Earth. Runners are privy to expansive vistas and prehistoric-looking geological formations, particularly along Mt. Lillian. I’m stoked to play a small part in the race this year. See you out there and stay hydrated!
Andrew Baker is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
Here is a cheat sheet on how to prepare for the Orca Half Marathon held every September by Orca Running. This is their flagship race. It’s flat and fast. It provides great views. And it is so popular that they now run the race on both Saturday and Sunday to accommodate everyone wanting to do this event. This guide provides an in-depth look at how to train, and how to pace yourself so that you can be your best on race day, be that setting a new PR or simply crossing the finish line.
Preparing for the half marathon
Time to train: A half marathon training plan is a bit dependent on your current level of fitness and running experience. Most plans will run 12 to 16 weeks and have you running anywhere from four to six days per week. One benefit of having a coach versus just following a plan is that you can adapt and adjust your training based on your schedule and needs versus following a rigid plan. But regardless of if you have a coach or not, you need to recognize that preparing to be your best on race day requires time, and consistently showing up to prepare!
Here are the key pieces to the training puzzle, and while each runner likely requires a different recipe for training, these are the key ingredients in nearly every successful half marathon training plan.
Easy Efforts: Though half the distance of a marathon, the half marathon is still a long-distance event. The foundation for running long distances is building aerobic endurance. “Easy” or “conversational pace” runs are the bread and butter of building endurance. If you’re following heart rate zones, we’re talking about z1 and z2 here. There are a variety of ways to assess how much training volume one can sustain and benefit from during any season – the key is to avoid overdoing it so that you can reduce injury risk. Conversation pace running is 70-80% of your overall running volume. A coach can help find the ideal total training load for you, and balance the easy efforts with the more challenging training sessions.
Half-Marathon-Paced Long Runs: Whether you’ve raced several half marathons or you’re running your first one, a critical component of your training is running at the pace you plan to run in the race. There are numerous methods to determine your race pace, but most all deal with the concept of zones. Some of the most common zones are aerobic recovery, aerobic training, lactate threshold, critical zone or “race pace”, V02 Max, and anaerobic. Each individual will have unique needs and limits, but generally for the half marathon distance your race pace zone usually sits at an effort above aerobic and below lactate threshold. Determining race pace is dependent on current fitness levels and your experience with running. Race pace workouts usually comprise 1-2 days per week or 10-15% of weekly volume. They can be standalone workouts or folded into your weekly long run. Typically, in the first part of your training you will run 5-10 seconds slower than your goal race pace, working your way up to sustained race pace runs, and some workouts 5-10 seconds faster than goal race pace as you approach tapering. This specificity of repeated bouts of training will help your body adapt to the stresses of running faster and longer.
Tempo Runs: Running at a pace positioned above half-marathon pace combined with bouts of running at easier paces will prepare your body for the stress of race day, and boost your overall aerobic capacity for longer, sustained efforts. Tempo runs (aka threshold, steady-state, fast pace) are done at a swift, sustained pace, generally for 20-30 minutes and sometimes as long as an hour or more. Your coach can help you determine a “comfortably hard” pace for these types of workouts. Novices sometimes find this difficult, but tempo runs are the bread and butter for experienced runners. Tempo runs train the cardiorespiratory system and muscular systems to efficiently absorb, deliver, and utilize oxygen. They improve endurance, promote more efficient running form, and teach runners how to deal with low-grade physical discomfort. Distances, paces, and times will vary depending on the runner’s goals, but most tempo runs start at a comfortable pace with increasingly faster running to stimulate the race effort. Individual needs and limits apply, but a common approach is to have one day per week or 10-15% of your weekly volume devoted to a harder, faster than goal pace effort.
Race strategies for the half marathon
Yes, the course is shorter than a full marathon, but that doesn’t mean you want to hammer the pace from start to finish. A common mistake in races of all distances is going out too fast too early, and the half marathon is no exception. You may feel great for the first part of the race, but you will pay the price for it later if you’re running beyond your current fitness. To help you reach your potential on race day and avoid the common mistake of pushing too hard too soon, I’ve provided this framework for you. I like to think of the race as a few different phases of racing, each with their own strategy.
Race start: From the start line to about four miles in it makes sense to run a bit slower (about 5-15 seconds/mile slower) than your goal half marathon pace. You are feeling your way into the race and tamping down some adrenaline at the same time so this phase will be slightly more mentally taxing than later phases. You will be tempted to run faster. Don’t.
Race middle: From miles five through 10 you will start to settle into your goal race pace. Gradually start running faster until you hit your goal pace. Earlier in this phase running at your race pace will feel comfortably challenging, but be prepared for it to take progressively more effort as the miles click by. Appreciate the flow and wait to start pushing the pace.
Race end: From miles 11 to the finish line. You went out slower and gradually worked up to your goal race pace for a reason. Now is the time to push the pace (about 5-10 seconds/mile faster) and see what you have left in the tank. Use that conserved energy you banked earlier to lean into any challenges you might feel. With one mile to go now is the time to throw the hammer down and give it all you’ve got left.
Racing this method is what’s commonly known as a negative split, meaning you run the second half of the race faster than the first. It takes practice and discipline to nail this strategy, but it’s a common approach in part because the proof is in the pudding. Races are inherently unpredictable, but if you can focus on what you can control – pace, effort, nutrition, gear, and your training – you might just find your reward is a PR.
While half the distance of a full marathon, preparing for a half marathon still requires dedication, consistency, and a well-structured training plan. By focusing on building aerobic endurance through easy efforts, practicing at half-marathon pace during long runs, and incorporating tempo runs to boost aerobic capacity, runners can set themselves up for success on race day. Additionally, understanding race strategies like pacing yourself throughout different phases of the race can make a significant difference in achieving your goals. Remember, training for a half marathon is not just about physical preparation but also mental discipline and strategic execution. By following a tailored training plan, staying committed to your goals, and executing smart race strategies, you can maximize your performance and potentially achieve a new personal record. So lace up those shoes, hit the pavement with purpose, and enjoy the journey towards conquering your next half marathon challenge! And if you’re in the Seattle area, I hope to see you at the Orca Half Marathon in September!
Jon Phillips is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
As a runner, having the right pair of shoes can make all the difference in your performance and overall comfort. However, many runners underestimate the importance of building a proper running shoe rotation.
Why Rotate Running Shoes?
Rotating running shoes offers numerous benefits. First, it reduces the wear and tear on each pair, extending their lifespan. Second, different shoes have varying features and support structures, which can help prevent overuse injuries by reducing repetitive strain on specific muscles and joints. Last, rotating shoes allow you to match your running shoe to the type of run you’re doing, whether it’s an easy-paced Sunday long run or a tempo run.
Assess Your Running Needs
Before building your rotation, assess your unique running needs. Factors you should consider include your weekly mileage, running terrain, foot strike pattern, and any specific biomechanical issues you may have. Understanding these factors will help guide you in your shoe selection process.
Choose Your Shoe Types
Ideally, your rotation should include three types of shoes: a cushioned daily trainer, a lightweight speed trainer, and a supportive stability shoe.
Cushioned Daily Trainer: This shoe provides ample cushioning and support for your everyday training runs. It’s designed to absorb impact and offer comfort over long distances.
Lightweight Speed Trainer: Perfect for tempo runs, interval training, or race days, this shoe is lighter and more responsive, promoting faster turnover and agility.
Supportive Stability Shoe: If you overpronate or require extra support, include a stability shoe in your rotation. It helps correct your gait and reduces the risk of injuries associated with overpronation.
Start Small and Gradually Expand
Begin by purchasing one pair of shoes for each category in your rotation. Invest in quality shoes from reputable brands that suit your specific needs and preferences. As you accumulate more miles on your shoes, gradually expand your rotation by adding new pairs while retiring older ones. This gradual rotation ensures that you always have fresh shoes in your lineup while allowing you to become familiar with each pair’s feel and performance.
Listen to Your Body
Pay attention to how your body responds to each pair of shoes. If you notice discomfort, pain, or signs of wear and tear, it may be time to replace or retire that particular pair from your rotation. Regularly reassess your shoe lineup to ensure it continues to meet your evolving needs.
Key Takeaways
Building the perfect running shoe rotation tailored to your individual needs is essential for maximizing performance and minimizing the risk of injuries. By following these steps and listening to your body, you can create a rotation that supports your running goals and keeps you feeling comfortable mile after mile. So lace up, hit the road, and enjoy the benefits of a well-curated shoe rotation!
Rate of Perceived Exertion for Runners – what is it, why does it matter, and how you can use it to become a better all around runner, by Coach Elaina Raponi
Picture this: You lace up your running shoes and hit the pavement for an easy jog. Your legs are light, your breathing is steady, and you feel like you’re practically floating while jogging at an easy pace.
Fast forward to the next day. You’re running the same route, the same pace, you’re even wearing the same shoes – but everything feels different. Your legs feel heavy, your breathing is labored and your brain is trying to convince you to stop. What gives?
Your body’s perception of effort can vary wildly from day to day, even if you’re running at the exact same pace. Rate of Perceived Exertion, or RPE for short, is a subjective measure of how hard an individual feels they are working during exercise. Factors like sleep, stress, hydration, nutrition, and even the weather can all influence how hard you feel like you’re working on any given day.
Here, we’ll delve into what RPE is, why it matters, and how runners can use it to optimize their training and racing strategies.
What is Rate of Perceived Exertion for Runners (RPE)?
RPE is like having an internal Siri to tell you how hard you’re working during exercise. It’s a subjective measure that takes into account factors such as breathing, heart rate, muscle fatigue, and overall discomfort. RPE is typically measured on a numerical scale, with values ranging from 1 to 10, where 1 represents very light exertion (e.g., walking) and 10 represents maximal exertion (e.g., sprinting at full speed).
Why RPE Matters
In endurance running, where athletes are required to sustain prolonged efforts over long distances, understanding and effectively managing RPE is essential for optimizing performance. Here’s why RPE matters:
Pacing Strategy: If you’ve ever hit the proverbial “wall” in a race or a workout – keep reading. RPE helps runners gauge their effort and adjust their pace accordingly during training runs and races. By maintaining a consistent RPE throughout a run, runners can avoid starting too fast, ensuring they have enough energy to finish strong.
Training Intensity: RPE serves as a valuable tool for monitoring training intensity. By paying attention to their perceived exertion during workouts, runners can ensure they are training at the appropriate intensity for their fitness level and goals. This helps prevent overtraining and reduces the risk of injury.
Environmental Factors: Weather, terrain, altitude – they all play a role in how hard you feel like you’re working during physical activity. By adjusting their effort based on these factors, runners can adapt to varying conditions and optimize their performance. Who knew Mother Nature was such a sneaky coach?
Mental Toughness: Sometimes, it’s not just your legs that need convincing; it’s your brain too. RPE can help runners develop mental toughness by teaching them to push through discomfort and fatigue, ultimately improving their ability to sustain effort over long distances.
How to Use RPE
Now that we understand why RPE matters, let’s explore how runners can effectively use it to enhance their performance:
Listen to Your Body: Your body is like your very own GPS. Pay attention to the signals it’s sending you – whether it’s heavy breathing or heavy legs – and adjust accordingly.
Practice Self-Assessment: Regularly assess your RPE during training runs to develop a better understanding of your perceived exertion levels at different paces and distances. This will help you fine-tune your pacing strategy and optimize your performance on race day.
Use RPE as a Guide: While RPE is a valuable tool, it’s important to remember that it’s subjective and may vary from person to person. Take it with a grain of salt and use it as a guide, not a gospel.
Experiment and Learn: Every runner is unique, so take the time to experiment with different pacing strategies and training approaches to see what works best for you. Pay attention to how your RPE fluctuates under various conditions and learn from your experiences to become a more efficient and effective endurance runner.
So, while yesterday’s run might have felt like a victory lap, today’s run might feel more like survival mode. That’s the beauty of running – it keeps you on your toes. So the next time you lace up your running shoes, remember to listen to your body, trust your perceived exertion, and enjoy the journey one step at a time.
I know many runners love to pour over the numbers when thinking about their physical training: the numbers of miles, vert accumulated, paces, heart rate, and so much more. But how much effort and forethought do we invest when it comes to training the brain? While many of the following tips can come more into play in ultra distances or a 12-hour timed event like our partner event, the Little Backyard Adventure, I think many of these can still be just as applicable and useful for gearing up for shorter events like the 5k or 10k.The mind matters a ton when it comes to endurance sports!
Did you know that an athlete’s motivation and perception of effort are the main drivers of performance? The Psychobiological Model of Fatigue states this and when we invest more time into improving our mental skills, we can access a greater % of our maximum physiological capacity, with improved areas of grit or resilience for instance. This helps us prove the true connection between mind and body!
A lot of mental training really boils down to managing stress responses and being more self-aware. This is not simply trying to “block out” any emotions that naturally arise but rather, acknowledging those emotions and being prepared ahead of time of how you’re going to react to those emotions. This is not a skill of preventing emotions altogether but how we’re going to react to those emotions when things feel tough or when self-doubt creeps into our psyche. Mindset matters!
Let’s cover some a few tips and strategies:
Think about your “why’s” to running. How do these align with your general core values? What intrinsically motivates you? Identifying these will often go a bit farther compared to an extrinsic motivator (but these are still great too!)
Building sustainable confidence. Where can you draw confidence from in your previous experiences in either running or even other hard things you’ve navigated through?
Positive thinking. Feed the good wolf! Studies have supported that runners who stay positive (including smiling!) and not tear themselves apart, tend to go on and eventually have better finishes in races. When it comes to negative self-talk, the most helpful question to ask yourself is, would you tell the same negative feedback to a friend if you saw them running by?
Imagery and visualization: In the weeks and days leading into a goal, visualize yourself in a positive state or encouraging cues. Smooth running mechanics, gliding over the roots and rocks, having a strong finishing kick… you get the picture!
Chunk it! Break up your race into smaller chunks; focusing on one chunk or even one mile at a time, and running the mile that you’re in.
Vary between associative (inward focus) and dissociative (external focus) throughout a race. Examples of associative could be doing a self body scan, checking your running form and paying attention to your breathing patterns. Examples of dissociative could be listening to music, counting numbers, or feeding off the energy of the spectators!
Write down and track your goals, including the process and mental training goals! When you’re working through a tough challenge during training or trying to get through a rainy/cold run, use that as a chance to practice your mental skills and think about what worked to help you carry on!
Pick 1-3 mantras or quotes that resonate with you! Here are a few that might just stick for you too:
“Embrace the discomfort”.
“You’re strong, you’re familiar with doing hard things.”
“Trust YOUR process.”
The bottom line is that your mental game matters A LOT when it comes to racing. If you’re going long or if you’re racing short and fast, the way you think about yourself, the challenge, and how you deal with adversity all have a huge impact on the outcome. Set yourself up for success by investing in your mental training just as much as you invest in your physical training. See you on the trails!
Keith Laverty is a coach with Team RunRun and he’s run his fair share of ultras where he’s practiced these mental tips. To learn more about him or to work with him, check out his coach profile.
Have you ever wanted to find a fun event that all your family can participate in? I’ll share my experience and tips for getting families running so that you can all grow in your love for the sport while spending valuable time together as a family.
Some of the best memories I have of my family are the times we spent running together. My four children are all grown now and two of them have young children of their own. One memory that stands out to me was the time our family signed up for a Marathon Relay race during the summer in Vancouver, Washington. We had a blast just planning for it! We ordered matching red racing singlets and had Team Porter printed on each one. The process of strategizing who would run each leg was the topic of many dinner time discussions. Each leg averaged about a 5K distance with some legs longer and some shorter. We decided to have my son Matthew run the last leg because he was the fastest. I ran the longest leg since I was training for a marathon at the time. My husband, George and three daughters, Georgia, Sarah and Shannon, ran the other legs of the course. While we were only able to see family members at the exchange zones, we were all able to see Matthew come into the finish line! This was such an incredible family celebration, the accomplishment of a shared goal!
Our family also faithfully signed up every year with our local Clark County Running Club. If there is a running/walking club in your area, I strongly encourage you and your family to join. There is no better way to get out and meet other runners and walkers in your community. Our local group only charges $20 a year for the whole family to join. I can’t think of a better family investment than that. Our family especially loved running the Wednesday night summer 5K series. The comradery and friendships of the other participants and their families was always awesome!
I want to encourage you to think about having your family run/walk a 5K together. The Around the World Race/Walk event is a perfect choice and it’s coming up this April! You can organize your own event or join an existing one. You also have the option of raising funds for any one of their worthy organizations! Not only is it a fitness oriented event, but one where you and your family will enjoy planning and training for! Some fun ideas to throw around are:
Hold planning sessions where everyone gets involved (dinner time is a great option)!
Pick a favorite theme!
Dress the part!
Set a fundraising goal!
Wear matching team shirts!
Challenge each other to train for the event!
High fives at the finish line!
Take lots of pictures!
After your event, don’t forget to post and share your family adventure on social media! The Around the 5K Run/Walk Facebook group page is a great place to start!!
Laurie Porter is a Team RunRun coach and she’ll help you achieve your running goals, from running your first 5k to setting new PRs at the marathon, she has the experience, expertise, and kindness to make running an even more special part of your life!
On a recent trip to Seattle, I found myself on the University of Washington campus, in the shadow of the Conibear Shellhouse, home of the University of Washington rowing team. While of course being the current home of the team, it also holds its esteemed place in history as the home of the 1936 Olympic Team that went on to win gold in Men’s 8s. Over this past weekend, as I was watching “Boys in the Boat”, which detailed the story of the aforementioned legendary 1936 US Olympic Men’s Rowing Team, it dawned on me while watching some of the scenes surrounding the training, rowing really is a full body workout. At first glance, one might see it as mostly an upper body workout, but to maximize your rowing, it really takes engaging the legs and core as well. Truth be told, I’ve had athletes over the years ask me how rowing can be of benefit to their running and how to appropriately implement it into their cross-training regimen. My hopes with this article are to explain how you can use it as a cross training tool.
Rowing is a Full Body Workout
As alluded to in the introduction, rowing is in fact a full body workout. Even though rowing is done in a seated position, it helps build stability, something many runners lack given the singular-planed nature of running. I’m big on the concept of “building the whole athlete” and rowing will most definitely have you using muscles that you normally don’t use while running. While one might justifiably question whether rowing is really an accessible activity, chances are that your gym likely has a rowing machine or two. So just because you don’t live near open water or live in a cold weather environment, you can still get a good rowing workout in.
Like all modes of cross training, rowing can help break up the monotony of running training and prevent injury. In addition, rowing can help improve efficiency and provide a low impact exercise option. Rowing can also increase force production (more speed with less effort) and improve endurance, even with a tight, concentrated time window.
On the topic of injury prevention, rowing does this through helping improve one’s posture. To maximize your rowing, you need to make sure to not be in a hunched over position as rowing works the posterior chain, specifically the hips and hamstrings. In outlining these three key performance benefits of rowing for runners, who tend to be reliant on their quads. Renowned running PT Jay Dicharry states “rowing workouts offer a solution by helping runners to “find their hips, waking up and strengthening the posterior chain can help enhance stability and transition runners away from hunched, injury-inducing forms”. Like with all exercise, it is important to practice proper form and by nature, rowing is a hinge-based movement just as much as performing a deadlift in the weight room is.
How to Implement in your Training Plan
Jjust because you don’t live near open water or in a warm weather climate (this particularly didn’t stop the 1936 UW team, most of their fiercest collegiate competition hailed from northern states), doesn’t mean that there isn’t a place for rowing in your running training plan. In fact, due to the more controlled environment, it would almost be preferred to do these on a gym rowing machine. While with running, we often preach specificity, chances are the open water isn’t necessary for the runner’s rowing workouts as that isn’t the focus of performance. Plus, the added benefit of indoor rowing workouts is the ability to implement them year-round.
Given the power benefits of rowing, sprints are easy to implement into training as is anaerobic threshold training. For intervals, you go based on time (again, improving our 2k row time isn’t a likely goal many runners reading this have) much like you would if you were programming intervals on an elliptical or bike.
Not only does rowing have a place on higher intensity training days, but also on recovery days too. You can simply swap a running day for a rowing day and voila. Like running, rowing can help you improve not only your aerobic base, but your anaerobic capacity as well, both components that are necessary to maximize running performance. Often, you can even implement both of these in the same training session, a silver lining many runners may find helpful or motivating as runners tend to neglect the anaerobic or speed work necessary for improving race times. Total Row Fitness breaks it down in the context of their individual classes as every class “will incorporate both types of fitness, helping to improve your aerobic base (allowing you to go further) in pyramids, ladders, or mixed sets, and your anaerobic capacity (allowing you to go faster) through intervals, Big10s, and races ). This also highlights how one can really maximize the benefits in a short window because let’s face it, we’re all crunched for time every now and then. It really shows how rowing can give you more bang for your buck and not just be implemented when on an injury break or in need of a change of routine or scenery, but as a bonafide component of your training schedule.
Conclusion
To summarize, rowing is a very underrated form of cross training for runners. If on the runner’s mind at all, it is often on the back burner or simply not even considered as a cross training option. However, as seen in these outlined benefits, it very well could serve a place in your training plan regardless of where you are at in terms of your running. Do you seek to maximize your running performance? Rowing has a place for you. Simply looking to break up the monotony and get a change of scenery? Rowing can do that. Injured and looking to maintain or even build fitness during your time off? Rowing can do that too. All in all, I hope this article inspires you to embrace that rowing machine at your local gym and use it as a means of cross training. Or maybe like me when it came to the idea of getting around to writing this article, you were inspired to do so by “The Boys in the Boat” story. But like in all things when building consistency, it doesn’t matter if you go far or fast, but that you just simply go and give it a try.
Coach Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
The Missing Link in Trail Running by Team RunRun Coach Connor Phillips
Hot spots and blisters. Strains and sprains. Maceration and trench foot. Dislocations, fractures, and impalements. Dehydration, hyponatremia, and rhabdomyolysis. Hypothermia and heat illness. Should runners take Advil (ibuprofen) or Tylenol (acetaminophen)? How well equipped or trained might you be to manage these problems in a race? How prepared are you to help yourself, your training partner, or an unknown party in distress on a mountain summit or in a remote desert canyon?
As runners, we subject our bodies to abuse, during training and races alike, which increases the risk of injury or illness. We also normalize ultralight backcountry travel with minimal to no first aid supplies. Personally, the first aid kit I carry on runs includes vet wrap to protect my dog’s torn pad and toilet paper for, you know… Rarely do I carry bear spray in grizzly country but I bring my Garmin Inreach Mini, if I remember to grab it.
As a trail runner, running coach, firefighter/ EMT, backcountry guide, volunteer race medic, and wilderness medicine instructor, I ask you to do as I say and not as I do. And I ask you to take a wilderness medicine course.
Providing all of the medically necessary care at Moab 240, 2022.
Wilderness medicine is a specialty branch of pre-hospital care and emergency medicine. These courses focus on identifying and stabilizing life threats as well as preventing, assessing, and treating injuries and illnesses common to backcountry travel. The main difference between basic first aid and wilderness medicine is learning to take care of yourself or others when: communication with the EMS system is unreliable; a backcountry rescue may be hours to days away; and resources like first aid supplies or other gear are limited. Wilderness medicine training prepares you to respond more confidently to a backcountry emergency through classroom sessions paired with repetitive, hands-on scenarios and drills.
There are a number of different wilderness medicine courses offered to improve medical preparedness for ultrarunners in the field. The two most common are 1) Wilderness First Aid (WFA) is a 16-24 hour course best suited for backcountry day trippers and 2) the Wilderness First Responder (WFR) is an 80-hour class for people who spend days in the backcountry, those who appreciate learning more about pathophysiology, and students keen to understand the “how” and “why” behind medicine and care. These classes are the industry standard of training for guides and weekend warriors alike. Many races recognize these certifications as acceptable qualifications to volunteer as a race medic. The time and financial commitment for these courses can seem daunting but what you learn in a course can save yours or someone else’s life.
Two extreme examples come to mind. During the fight for his life, professional ultrarunner Gabe Joyes relied on his long expired WFA training to preserve body heat and minimize blood loss after stabbing his femoral artery with his running pole. In her book Out and Back, skyrunning legend Hillary Allen notes that one of the first people to provide care after her 150 foot fall was a fellow racer with medical training. Though extreme, the remote nature of our sport dictates the importance of learning this craft.
Many skills taught during these courses can be applied in urban settings as well. One example is using a bleed kit or AED, now commonly found in airports, bus stations, malls, and schools around the country, to stop a bleed or correct a heart arrhythmia during cardiac arrest, respectively. Similarly, you will learn to assist someone afflicted by a sudden anaphylactic reaction by administering their life-saving medication, whether they are eating at a restaurant or an aid station.
At Moab 240, I have seen runners wait in line for over an hour to have me look at their feet, something they or their crew could do in 10 minutes if they had the proper training and confidence. After these courses, you will be prepared to treat many illnesses and injuries and better recognize the seriousness of issues you cannot manage or diagnose. You will feel more confident in your ability to manage your feet throughout a race and be better prepared to support your friends to the finish. This training will give you foundational medical knowledge and skills that can be applied anywhere, which will help your running preparedness and potentially save lives.
No previous medical training is required to take a WFA or WFR; anyone can participate. You may find yourself in a class alongside professional guides and recreationalists with various outdoor experiences (e.g., mountaineering, climbing, kayaking, backpacking, etc.) These open enrollment courses often need more time to delve deeply into details specific to trail running.
For that reason, I am excited to announce a WFA for Trail Runners course in Leadville, CO from June 21-23, 2024. In addition to the standard WFA curriculum, which is a fantastic introduction to wilderness medical training, we will devote an additional day to covering niche runner-specific issues. Think: how to best treat a blister on every part of the foot, tape injured ankles and knees to increase finishing chances, recognize rhabdomyolysis, and manage over the counter medication administration during a race so as to not create acute liver or kidney issues. This course is conveniently timed to coincide with the Leadville Trail Marathon and Heavy Half; come a week before your race to acclimatize and learn an essential skill or stick around to volunteer as a race medic after the course.
If the WFA for Trail Runners does not fit your schedule, a general WFA or WFR is still a worthwhile, and, in my opinion, essential pursuit. When choosing to invest in a wilderness medicine course, I urge you to consider the following:
Avoid online-only courses, as they are inadequate at providing essential hands-on training. Instead, choose a WFA that offers a minimum of 16 hours of in person learning or a WFR course with a minimum of 45 hours in person when considering hybrid formats. The hybrid model is great because you can learn approximately 30 hours of online material at your own pace before committing to the in-person learning, thereby reducing your travel time away from daily life.
The effectiveness of your training weans over time so it is imperative that you seek out opportunities to practice your skills regularly outside your scheduled recertification window (between recertification courses). Volunteering as a race medic is a great place to start. Some schools also offer in house continuing education to help keep skills sharp.
Ensure the school integrates CPR and AED training and certification within your chosen course at no extra cost.
Compare the topics and skills taught on the school’s course outline with those listed in the standards documents for WFA and WFR available on the WMEC website. Not all schools follow the WMEC standards and thus may not offer the entire gamut of topics, including mental health and psychological first aid.
Inquire about staff qualifications. Anyone can start a wilderness medicine school and claim to be an expert. Look for a school recommended to you because it has an excellent reputation, has stood the test of time, and requires its instructors to maintain high-level medical certifications in addition to completing annual in-house continuing education requirements.
The company I teach for, Desert Mountain Medicine (DMM), meets or exceeds all the above recommendations. I am proud to say that I teach for the best wilderness medicine school in the country. DMM celebrated its 25th anniversary in 2023, is a founding member of the WMEC, and offers courses nationwide.
Prevention is ideal, but blisters may be inevitable. In the WFA for Trail Runners, we will learn how to manage blisters, amongst a broad range of other medical topics relevant to daily life, backcountry travel, and trail running.
If you are excited to sign up for the WFA for Trail Runners, you can do so directly on the DMM website. For run coaching inquiries, connect with Connor on TeamRunRun. If you have questions about the intersection of running, racing, crewing, coaching, and medicine, feel free to reach out to the author at [email protected] or @phillycondor on Instagram.
Connor Phillips is a lifelong runner and medical professional. He has accumulated thousands of hours guiding in remote wilderness settings in addition to his work as a running coach, firefighter/EMT, and wilderness medicine instructor. When not traveling to run, crew, or pace fellow trail runners, Connor splits his time between the mountains of Jackson Hole, WY and his hometown in California’s Central Valley.
Eccentric Calf Raises – Fix Your Injuries and Unlock Your Potential with Coach Brant Stachel
Elevating Performance and Injury Prevention
Eccentric calf raises are a powerful exercise for runners, offering substantial benefits in both injury prevention and performance enhancement. Particularly effective for addressing issues related to the Achilles tendon, tibialis posterior, plantar fascia, and general ankle health, this exercise is a staple in both rehabilitation (rehab) and preventative (prehab) routines.
Why Eccentric Calf Raises Matter for Runners?
Eccentric calf raises focus on the lowering phase of the calf raise movement. This eccentric motion is vital for building strength in the muscles and tendons of the lower leg, which are crucial for runners. The exercise aids in:
Strengthening the Achilles Tendon: Essential for absorbing and releasing energy during running.
Enhancing Tibialis Posterior Health: Plays a key role in supporting the arch of the foot.
Improving Plantar Fascia Flexibility: Reduces the risk of plantar fasciitis, a common runner’s ailment.
How to Perform Eccentric Calf Raises
Double Leg Version:
Stand on the edge of a step.
Lift heels slowly, then gradually lower them below the step level over five to six seconds.
The slow lowering (eccentric phase) is crucial; it’s where most of the strengthening occurs.
Single Leg Version:
Use a railing or wall for balance.
Lower one heel below the step level, taking five to six seconds, then return to starting position.
Ensure to engage the calf muscle intensely during the lowering phase.
Performing these exercises regularly can significantly enhance lower leg strength and flexibility, crucial for running efficiency and injury prevention.
Implementing Eccentric Calf Raises in Your Routine
Incorporating this into your regular training routine is straightforward:
Frequency: Begin with two to three sessions per week.
Repetitions: Start with one set of 10 reps for both double and single-leg versions, gradually increasing as strength improves.
Progression: As your calves get stronger, you can increase the number of sets or add weight for additional resistance. Time: 5-6 seconds on the eccentric portion of the calf raise has been shown to elicit benefits
Remember, consistency is key to reaping the full benefits of this exercise.
While the primary aim of eccentric calf raises is to prevent injuries, they also play a significant role in improving running performance. Strong calf muscles and tendons contribute to a more powerful push-off during running, leading to increased speed and efficiency.
Step Up Your Running Game with Eccentric Calf Raises
Integrating eccentric calf raises into your training regimen can make a significant difference in your running journey. Not only do they fortify your lower legs against common injuries, but they also set the stage for enhanced performance, keeping you running stronger and longer.
Brant Stachel is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
Crossing the finish line of a marathon is an exhilarating moment, filled with a sense of achievement and relief. However, the days and weeks following a marathon are crucial for both physical and mental recovery. What you do during your post-marathon recovery and the steps you take for navigating the transition after your fall marathon may well determine if you are PR-ready in your next season.
Physical Recovery: The First Step
Your body has undergone immense stress and deserves time to recover. Here are some strategies to aid physical recovery:
Rest is Key: Allow your body to rest completely for a few days post-marathon. Avoid running and opt for light activities like walking or gentle stretching.
Nutrition Matters: Focus on a balanced diet rich in proteins, carbohydrates, and healthy fats to repair muscles and replenish energy stores that were depleted during the race.
Hydration and Sleep: Drink plenty of fluids and ensure adequate sleep to accelerate the recovery process.
Evaluating Your Performance
Once you’ve begun to recover physically, it’s time to reflect on your marathon experience:
Celebrate the Achievement: Regardless of the outcome, completing a marathon is a significant accomplishment. Acknowledge the hard work and dedication it took to get to both the start and finish line.
Analyzing the Race: What went well? Where did you face challenges? Reflecting on these questions helps identify areas for improvement.
Mental and Emotional Recovery
The Post-Marathon Blues: It’s common to feel a sense of emptiness or loss after a marathon. Setting new goals can help maintain motivation and focus.
Give Yourself Credit: Running a marathon is not just a physical challenge but a mental one as well. Appreciate your mental fortitude and resilience.
Planning Your Next Steps
Before setting out on your next marathon journey, ask yourself, do I have the coaching to get ready for my next race, and what are my coach and I doing between builds to make me a better runner. Some questions to think about are:
Short-Term Goals: Consider shorter races or different challenges to stay motivated without the pressure of another marathon.
Long-Term Planning: If you’re eyeing another marathon, give yourself enough time to recover before ramping up training again.
Cross-Training: Engage in non-running activities that you enjoy. This can help maintain fitness without the impact of running.
Listen to Your Body
Returning to Training: Gradually ease back into running. Pay attention to any signs of injury or lingering fatigue.
Seek Professional Advice: If you have any concerns about injuries or recovery, consult a healthcare professional.
Embracing the Journey Ahead
Remember, post-marathon recovery is not just about getting back to running; it’s about giving your body and mind the time they need to fully recuperate. Whether you’re planning your next race or taking some time off, embracing this recovery period is essential for long-term health and enjoyment in the sport.
Coach Elaina Raponi is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
Dialing in your nutrition and hydration goes hand in hand with all of the important aspects of training for long distances. This is particularly critical if you are training for and planning to race longer events like the Little Backyard Adventure 6 or 12 Hour Race in Olympia, WA. The more you practice fueling and hydration during your long runs, the more accustomed your body will become to handling it. Does this mean you will get it right every time? Certainly not. While exact fueling methods are largely anecdotal and tweaked by trial and error, it is important to recognize that the longer the endurance event, the greater metabolic demand on your body.
Fat stores are the dominant fuel source during low-intensity training, including long periods of easy to steady-state running. The fat stored in your body is in the form of triglycerides. During exercise such as running, your body breaks down stored fat (triglycerides) into glycerol and free fatty acids. Cells can use free fatty acids to make adenosine triphosphate, (ATP). Your muscles also store triglyceride molecules, made up of carbon, hydrogen, and oxygen. Stored triglycerides can be broken down during running to make ATP which is the energy source used to drive muscle contraction.
Your body also utilizes glycogen as fuel during running, but the fuel source that predominates depends on the intensity. As intensity increases, glycogen use increases and fat utilization decreases. Your body converts carbohydrates to glycogen that is stored in your muscles and liver. Your body can store up to 100 grams of glycogen in your liver, which is around 400 calories, and about 350 grams in your muscles, totaling about 1600 calories. All day long, your body is consuming glycogen to fuel everything including: brain function, respiration, digestion, exercise and so on.
Timing is Everything
If your run is going to take longer than 90 minutes, fueling during the run is going to become important. Always take in fuel every 30-45 minutes during a run longer than 90 minutes. It usually takes about 60 minutes for your glycogen stores to be depleted. Ideally, you always want to stay ahead of depletion. If your glycogen stores are depleted, your body will break down muscle protein and convert it to glycogen. If ever you smell ammonia during or after a long run, your body is signaling that your muscles are being broken down for fuel. After your body’s available energy sources are expended, it begins consuming muscle protein by breaking it down into urea, an ammonia compound. This should be avoided! Maintaining lean muscle mass should be your top priority. Ideally you are consuming at least 250-350+ calories per hour. Honestly, the more calories the better. Depending on your size and the intensity of the run, you may need to take in more than that. Always think long term. Adequate fueling is huge because it will improve performance, prevent muscle breakdown, and enhance recovery in the days following your long run.
Options, Options, Options
There are a myriad of fueling options out there, including whole foods, gels, gummies, bars and sports drinks. A great resource for whole food fuel recipes can be found here.
There are loads of convenient fuel options: Spring Energy, Maurten, Hammer, Gu, Gummies, Shot Bloks, Honey Stinger or sports drinks like Tailwind Endurance, Gnarly, and Scratch, just to name a few. The pros: pre-measured, can be rapidly metabolized by the body, providing quickly available energy, very convenient. The cons: Some are very expensive, and some have additives that can wreak havoc on your digestive system. This doesn’t mean you should avoid them entirely, but use them sparingly if possible.
With whole food options, the sky’s the limit: dried fruit, fresh fruit, nuts, homemade purees made with fruit and or veggies, baby food pouches, cereal, cookies, potatoes or sweet potatoes, pb and j’s, pickles, crackers, and the list goes on and on. The pros: healthy, variety and inexpensive. The cons: not as convenient, some are not as nutrient dense, they can take up a lot of space, and they require running the math to figure out how many calories or grams you are carrying.
Hydrating throughout the day, EVERY DAY, is critical for optimal health and performance. To determine your hydration needs, just measure your bodyweight in pounds, divide by two, then convert that number to ounces. Example – a person weighing 140 lbs should be drinking about 70 ounces of water per day. This is a ballpark figure because exact hydration needs are determined by sweat rate and the weather. Also, some people are salty sweaters. You may want to consider having a sweat test done if you are curious about your sweat rate. Drinking water throughout the day and not all at once is the proper way to hydrate. On your long runs, you should be sipping fluids at least every 15-20 minutes. Take in about 3-6 oz at a time or about 2-4 good long drinks or several sips. Keeping your electrolytes in balance is also very important and in addition to electrolytes, many sports drinks also contain carbohydrates. There are a lot of good sports drinks out there such as Tailwind, Gnarly, Scratch and so on. Or you can make your own if you prefer. Here is a great tasting recipe you may want to try.
Issues, Issues, Issues
It can be common for runners to experience gastrointestinal issues during long runs or races, so it is important to experiment and practice your fueling and hydration to discover what works best for you. Unless you have a digestive system that is made of cast iron, you may experience nausea, vomiting, indigestion, heartburn or even diarrhea at some point. If that happens, the first thing to check is your effort. Sometimes just dialing it back a little can resolve any of these issues. If decreasing effort or taking a break doesn’t solve the issue, it’s always good to be prepared with other ways to treat gastrointestinal issues. You can carry candied ginger to chew or suck on if you’re feeling nauseous. If you experience heartburn, have Tums on hand. Always make sure you have extra powdered hydration with calories for those times when you are unable to stomach solids. Extra electrolytes are critical for replacing fluid loss with diarrhea or vomiting.
Logistics, Logistics, Logistics
Of course logistics are always important to consider during a long run or event. Perhaps you are fortunate enough to have a trail system right outside your back door, so your home makes a perfect aid station and the need to carry all your fuel will not be as much of an issue. Consider yourself very blessed if that is the case. Another option is to stash water and fuel along the route ahead of time that you can access during your run. If you’re not able to have an aid station or a stash, you will need to do some smart packing and carry all your water and fuel. Always carry more than you need just in case you end up out there longer than planned. The extra fuel you pack can be in the form of powder, highly condensed fuel to save space. The longer you go, the more important it is to have a good hydration vest with room for your fuel. Having a checklist is a good idea to make sure you have all you need before heading out the door. There is nothing worse than not having enough fuel and finishing completely depleted!
The wrapup!
Next time you head out the door for a long run or for an awesome longer race, practice fueling and hydrating! Explore a variety of options. Keep a log of what works, and what doesn’t. Pack smart, and be ready because adventure is waiting!
Laurie Porter is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
I’m right there with you… Getting out the door on a dark, COLD, and rainy, winter morning or evening gives you the shivers literally and metaphorically speaking. Hitting the snooze button a couple more times feels more tempting than ever. But with that said, here are several tips and tricks that will help insulate you from the winter blues!
Sign up for a race in the winter or late winter/early spring. This simple step is one of the best ways to help stay consistent in the winter. With a race on the horizon, this can begin to light a fire in your day-to-day training! Lots of events begin to open up in the month of March in the Pacific Northwest including TRR Racing Partner, Rock Candy Running’s Little Backyard Adventure 12- and 6-hour!
Ease into each run and allow more time for warming up. This includes easy runs but also erring toward a longer warm-up for those harder, quality days too! I tend to recommend a minimum of 15 minutes to my athletes but upwards of 20-25 minutes on the coldest of winter days! Not only will this reduce a risk for injury, this will also help increase range of motion and an increase in force capacity of a muscle.
Adjust effort and pace expectations. We run slower in the cold! Take a look at the chart below. It’s crystal clear that colder temperatures have a direct impact on the ability to run faster! Lactate production can increase in chilly temps, not to mention the added weight of more clothing/layers, affecting running economy. So my big takeaway? Go easy on yourself and adjust your expectations before the run!
A temperature/pace guideline chart: Note the expected slower paces associated with the cold!
Bundle up! Layer up! Having the appropriate gear can set you up well to handle most winter runs safely and comfortably. More specifically, consider each of the following:
Top Layers: I think two layers could suffice in many situations for running in the cold but three layers is probably best in harsher conditions! It can also depend if you tend to “run hot” or not; and your sweat rates. But either a short or long-sleeve tech shirt for base layer, then your windproof light jacket or rain jacket. Long-sleeve base layer w/ a vest can be a great option too!
Comfortable beanie to cover the ears.
One general rule of thumb that I like to use for wearing long tights/pants or not is if the temperature is roughly 47-48 degrees or below, then I’ll wear long tights to cover the knee joint and keep that area warm. The one exception could be if it’s about 50 degrees but with a heavy downpour and/or windy/stormy! Again: Risk of injury reduction and comfort!
Socks: I have to recommend merino wool!
Shoes: There are lots of GTX models out there but. I tend to think it’s generally a little overkill and usually a heavier shoe; not as breathable. However, if you have a winter adventure that involves multiple hours in the rain/mud/snow or more extreme environmental conditions; then a GTX shoe would be useful!
Gloves or mittens! However, mittens over gloves if you have any sort of Raynaud’s or extremities turning cold very quickly. Otherwise, a glove or mitten is a must to help regulate core body temp too.
Incorporate more cross-training and indoor training: Winter can be a prime opportunity to mix in more cross-training that’s only going to pad on more aerobic volume! And quite often, with less impact on the body, including cycling or skiing.
Embrace the treadmill: In even more unsafe conditions outside, I recommend you queue up your favorite podcast or Spotify playlist, and let the minutes click away on the treadmill. Better yet, cover up any of the metrics on the treadmill such as the distance. Is it just me or do others find the mileage ticking up by only 0.01 too much of a distraction!
Motivation: Remember that mood (and motivation) follows action. Let the action of running and staying moving be motivating in itself!
See you on the trails!
Photo: James Holk
Keith Laverty is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
Achieving a personal record in a marathon is a blend of meticulous planning, adaptable training, and understanding the nuances of marathon running. A 12-16 week training period is generally recommended, but it’s the approach within these weeks that makes all the difference. This “How to PR in the Marathon” guide provides an in-depth look at how to strategically prepare by highlighting the importance of personalized coaching, training hierarchy, and race day strategies.
The Role of a Personal Coach in Your Marathon Journey
Adaptable Training Plans: Unlike static training schedules, a personal coach tailors your 12-16 week plan to adapt to your life’s unpredictabilities – illness, soreness, or personal commitments. This flexibility is key in ensuring consistent progress without overtraining or undertraining.
Human-Centric Approach: You’re not just a spreadsheet entry. A good coach recognizes your unique needs, strengths, and limitations, offering a humanized approach to training that respects your individuality.
Marathon Training Hierarchy Explained
Total Easy Aerobic Volume: The foundation of marathon training is building aerobic endurance. A coach can determine the right volume for you, considering your capacity and suitable cross-training activities.
Marathon-Paced Long Runs: These are crucial for simulating race conditions. Alternating these every two weeks with regular long runs helps in familiarizing yourself with the marathon effort.
Tempo Runs for Metabolic Efficiency: Positioned a level above marathon pace, tempo runs are integrated every two weeks to boost your metabolic efficiency, preparing your body for the sustained effort of marathon running.
Faster-Paced Intervals: Though beneficial, intervals at 5K pace or faster come with increased injury risk. They should be incorporated judiciously to enhance, not hinder, your marathon training.
Coach Rez Nguyen rockin’ the New York City Marathon 2023!
Long Runs as Dress Rehearsals
Simulating Race Conditions: Treat every long run or marathon-paced run as a trial run for race day. This includes testing your gear, pre-race meals, hydration strategy, and even your bathroom routine.
Building Confidence and Familiarity: Repeatedly practicing these elements reduces race day surprises and builds confidence, making you well-acquainted with what to expect.
Mastering Marathon Pacing
Course and Condition Considerations: Take into account the course profile, weather conditions, and available pacing groups. These factors will influence your pacing strategy.
Starting Conservatively: Aim to start at or slightly slower than your marathon pace. Remember, the most successful marathon strategies often involve even or negative splits – rushing at the start seldom leads to a PR.
Controlling the Controllables for Marathon Success
The marathon is as unpredictable as it is rewarding. By focusing on what you can control – training, pacing, nutrition, and gear – you set the stage for a successful race. And with the right weather and a strategic approach, you might not only hit your PR but surpass it significantly.
Brant Stachel is a coach with Team RunRun and a Registered Psychotherapist. To learn more about him or to work with him, check out his coach profile.
Fitness Inspiration or Financial Incentive – it’s hard to tell the signal from the noise when looking at the thousands of running influencers out there today. In this article I try to help equip you with the tools necessary for finding the best running influencers for you, and to ultimately get the most out of your running experience.
Who is a running influencer?
These days it’s all too easy to get caught running under the influence. No, not your local beer mile or wine marathon (although if that’s your thing go for it!). We’re talking about running under the influence of individuals who have gained significant followings, notoriety, and influence within the running and fitness community. People commonly referred to as ‘running influencers.’
Running influencers are a blend of professional, elite, amateur, and recreational runners who have typically leveraged social media platforms like Instagram, YouTube, TikTok, and even apps like Strava to gain followers by sharing their personal experiences, expertise, workouts, and insights related to running and running gear. They are folks who share their passion for the sport producing content, sharing their personal running stories, and reviewing products. Often they use their platforms to inspire, educate, and motivate others to take up running, improve their running performance, or to try out new products like running shoes. Increasingly, they are paid to do so either by the brands they promote, or through affiliate marketing that pays them a percentage of every sale they generate through their platforms.
The rise of running influencers
The landscape of social media and the influence of running influencers is constantly evolving. Much of the growth has come as a direct response to increasing public focus and opinion on improving health and fitness as a response to the COVID-19 pandemic. After all, running is a relatively accessible and socially distant exercise. Lockdown increased running’s popularity around the globe and running influencers have grown in proportion to the increased demand.
The popularity of running influencers changes rapidly, but most have thousands to millions of followers on their social media accounts, typically have high engagement rates with lots of likes, comments, and shares of their posts, amplifying their popularity and reach. Video content, in particular, on platforms like YouTube has become increasingly popular. Brands often work directly with running influencers to create product reviews, orchestrate group running events, and promote their products in creative ways.
Read the fine print
As the popular adage goes, moderation in all things. Skepticism around running influencers and their content can arise for a variety of reasons. While many running influencers provide valuable and genuine content, a solid dose of skepticism is healthy. Just as you might seek a second opinion for a serious medical issue, so too should you seek out second opinions on influencer content.
Whenever scanning the fine print of product reviews and endorsements there are always disclosures and disclaimers. The shoes may have been sent to the reviewer by the brand, that hydration fuel the influencer swears by may sponsor the athlete, and the links to purchase products are almost always affiliate links. Credible influencers call attention to these things and mention their opinions are their own and no one is paying them or previewing what they say. While technically true, unconscious bias undoubtedly creeps in, and can affect the influencer’s objectivity. After all, no one wants to lose access to their revenue stream, free sneaker provider, and engaged audience. One influencer might positively review the Asics Novablast 4, and the next week show up at an Asics sponsored run halfway across the world. Another influencer might swear by the Coros Pace 3 one day, and the next might appear in Coros print and media advertisements. It’s important to put on your critical thinking cap and discern for yourself if the influencer truly believes in the product’s quality and durability, or is perhaps more motivated by financial incentives.
Finding the signal in all the noise
Conducting a Google search for ‘running influencers’ provides a dizzying array of results. There are the best running Instagram accounts to follow for beginning runners, the top ten marathon influencers, 26 runners you need to follow now!, and so much more. Where to start? Who to trust? In the end, engaging and connecting with an influencer is a subjective matter.
I follow a simple rubric:
Have I heard of this person?
What does their body of work look like?
How often do others recommend them?
Can I relate to them?
Have they done what I want to do?
I can guarantee you there’s an influencer for every runner. To help get you started, here’s a few that I think are worth following and, in my experience, have proven themselves to be credible, honest, and authentic.
The Ginger Runner. Ethan Newberry has been reviewing gear, producing racing films, and providing running inspiration since 2011. Like me, he’s local to Seattle and the PNW so I’ve run the same trails in the same conditions and can personally relate to his experiences.
Doctors of Running. Earlier I talked about the importance of critical thought. Well, Doctors of Running have it written into their mission statement! They are all Doctors of Physical Therapy and everything they do is science- and evidence-based. I can find gear to try based on their descriptions and analysis.
The Run Testers. A group of UK-based runners and former tech journalists who test and compare a wide-variety of running gear from shoes to watches to heart rate monitors to nutrition. I find their reviews to be critical and honest and unbiased.
Nobody Asked Us.Not running influencers per se, but who can resist Des Linden and Kara Goucher talking about running in an unfiltered and accessible way!
Get it on your foot
The proliferation and rise of running influencers is, on balance, a positive thing. Workout tips — running form, warm-up exercises, interval training, strength training, and recovery techniques — may help runners improve their performance. Race reviews, including course descriptions, personal race strategies, and post-race reflections can help aspiring runners prepare for similar events. Discussing personal experiences, challenges, successes, and setbacks, provides a relatable narrative and inspires runners to pursue their own running goals. Product reviews can motivate others to discover their new favorite piece of gear, and find shoes that work best for them.
It’s important to remember the most trustworthy option is always to ‘get it on your foot,’ meaning hands-on experience by trying on shoes in a local running shop. It means speaking to a running coach, personal trainer, or nutritionist about your specific goals, challenges, and experiences. Most local running shops will let you try on shoes and go for short runs in them. They’ll also gladly answer all your questions and find the right shoe for you even if it’s not that fancy new super shoe that everyone is raving about on YouTube. A running coach is going to give you advice and guidance based on YOU and your personal experience. There is no substitute for connecting with someone one-on-one to find what works best for you, but some credible and authentic Running Influencers are a great place to start your discovery journey with running!
This article is brought to you by Coach Jon Phillips. To learn more or consider working with Jon as your running coach check out his profile on Team RunRun.
Whether you are an experienced runner or a newbie, tapering sets you up for success on race day. It doesn’t matter if your goal is to simply finish the race, or if you are aiming to set a personal record, tapering well is going to help you be your best on race day.
10ks come in lots of forms. The Saturnalia 10k in Olympia, WA is one of our favorites for a fun and challenging winter 10k!
Mileage and Intensity
When tapering for a 10k, the ideal taper begins with a gradual reduction in mileage about seven to ten days before your 10K race. The goal is to stay sharp while feeling rested. This can be a delicate balance, as some people fare better with a minimal taper, while others perform best with a more drastic taper. Knowing this, you want to assess your training and tapering from race to race to see what works best for you. Over time, you will discover and tweak your ideal taper. If you are working with a coach, your coach will help determine your best taper method as you progress through your training.
If you have just been running easy miles, the taper will consist solely of mileage reduction. If you have been incorporating speed work into your training, your volume of intensity should remain high until a week before the race. Your rest intervals between speed reps or intervals should become longer as well to allow for more recovery.
Recovery and Rest
You will also want to ensure that you are getting adequate recovery and rest during your training cycle and taper. It is important to understand that muscles heal, grow and get stronger during rest and recovery, not during the actual training sessions. Active and passive recovery are equally important. Active recovery includes your cool down runs after harder efforts, your easy running days, static stretching (always done after running workouts), in addition to foam rolling, yoga and other forms of low intensity cross training like walking, swimming or biking. Passive recovery is the time you spend sleeping and resting from physical activity. Both forms of recovery play an important role in being ready on race day. So think of your sleep time as training because that is when your body is getting stronger and making all those adaptations from your big training days!
Nutrition
When tapering fora 10k you also want to be dialing in your nutrition. While nutritional needs will vary from athlete to athlete depending on gender, age, size and activity level, you should make sure your macronutrient balance is solid. Macronutrients include: carbohydrates, protein and fats (primarily good fats). The Macronutrient ratio will also vary, but a typical ratio would include 50% carbohydrate, 25% protein and 25% fats. It is also important to make sure your calorie intake is sufficient, which is also determined by the above factors. There is no need to do heavy carb loading before a 10K unless running well over an hour. If you are planning on running the event in an hour or less, ensure that you eat well every day leading up to the event and especially the night before and morning of. If you plan on being out on the course any longer than that, your carbohydrate intake may need to be a little higher. So much more could be said regarding nutritional needs for running and racing, but this gives you something to “chew on” as you prepare. For a deeper dive I recommend checking out Nancy Clark, one of America’s top Sports Nutritionist.
10k Tapering Details
Now let’s get into the nitty gritty. Here is an example of a taper for a 10K race:
An intermediate-advanced athlete training for a 10K who has an average weekly mileage of 30-35 miles with a long run averaging 7-10 miles.
A cautionary note: Don’t try this exact taper if you haven’t done the work necessary leading up to this point! Each of the workouts shown below are designed with a specific physiological purpose in mind. Types of training runs shown in this plan include:
Easy or recovery runs – running that is done at an easy effort where you could carry on a conversation without difficulty if you are running with a friend. The majority of your running should be done at an easy effort which increases your aerobic endurance and allows your body to burn fat as the primary fuel.
Tempo effort runs – running at an effort that is between comfortable and hard, or a pace that you could potentially race for 60-70 minutes. These are important for developing your aerobic capacity which is your ability to run faster for longer periods.
Hill repeat workouts – are typically done as shorter intervals and are usually done at moderate/hard to hard efforts depending on your experience and race goal. If your race involves hills, it is very important to incorporate these into your training, but are not necessarily excluded from flat race training. Hill repeats if done right are beneficial because they help you develop strength, power, speed, and increased stride length as well as improve V02 max.
Fartlek workouts – A Swedish term meaning speed play, are varied workouts that can include a variety of paces and interval times. These kinds of workouts can be done with multiple purposes in mind.
GP or goal pace intervals – are short to long intervals designed to train your body to run a sustainable pace for the duration of the event. Training goal pace allows you to practice the effort and helps your body memorize the pace.
Strides are shorter intervals usually done at but not limited to mile race pace. Strides are beneficial because they help develop quick turnover and top end speed. They should be short enough to not cause fatigue yet keep you in touch with your higher end speed.
10k Tapering Wrap up
When tapering for a 10k, you can see that we still incorporate all the elements of a training plan, but as general rules we:
Reduce mileage
Reduce intensity during the week leading up to the race
Increase our rest intervals between speed intervals in order to optimize for recovery
Focus on rest and nutrition to be our best on race day
Lastly, there are many different and individual responses to tapering, so what works for your running buddy may not be optimal for you. Work with a coach, pay attention to your training, and find the right recipe that has you feeling your best on race day!
Always enjoy the journey and good luck on your next 10K race!
Laurie Porter is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
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