How to Keep a Running Journal

How to Keep a Running Journal

Team RunRun coach Jay Bates shares his experience of how to keep a running journal and why it’s so important on the journey to becoming a better runner and living a more enriching life. 

“The habit of writing for my eye is a good practice.  It loosens the ligaments.”   
        —Virginia Woolf 

Let me start with a basic truth: I learned to write by writing, and I learned to run by running.  I know of no alternative, and I’m openly suspicious of anyone who might have the moxie to claim otherwise. When it comes to running—as with so much else in life—there is no better teacher than experience, although as the Norwegian proverb says, “the tuition is high.”   

That, in a nutshell, is why I keep a running journal.  It is to my running experience what an account book is to my money: a record of my actions and habits, my gains and losses.  It tells me the story of me—of my glorified failures and my failed glories.  It tells me a story that I didn’t know I knew until after I experienced it—until days, months, or even years later, when I read my journal and learn from it.  

With that in mind, here are four reasons to keep a running journal.  

Quantitative data never tells the complete story

When I say the words “running journal” I do not mean a “running log.”  I mean something with words in it—full sentences, even.  A running journal keeps record of the real story, the deep story, the truest of all stories, using anecdotes and observations that make up our qualitative assessment. We might look at our Strava account and read our distance, pace, heart rate, and relative effort, but what the data does not record is our mood—be it our worries and frustrations or our confidence and ambitions.  True, there is a space in Strava to comment on our workout but given our audience of followers we often shape our words to envy those who are watchful of our training.  The private running journal is a place to speak your truth, unhinged and uninhibited. 

We learn and gain wisdom by keeping a running journal

The great baseball player Tony Gwynn once said, “Just when you think you’re where you want to be you’re no longer there.”  As runners, we are forever seeking growth and betterment in our craft.  The moment we finish a marathon we barely are through the finishing chute before we think about running the next one.  Essential to this desire for self-improvement is the self-knowledge necessary to know what it is we need to strengthen.  The running journal serves the role of breadcrumbs—it leaves a record of how we processed our training, nutrition, rest, and mindset.  Reading a collection of entries that we wrote in the moment gives us heightened cognition of our trends and tendencies.  From there we either choose to repeat or revise them.  

We gain deeper cognitive processing with a running journal  

This is especially true when we write a journal by hand.  Instead of typing on a computer, grab a pen and notebook to physically write your words.  A single entry where we write our running goals by hand deepens the connection between the mind and body, engaging the motor, sensory, and visual areas with more activated brain regions.  Recent research about students who use digital devices to write instead of pens have concluded that conceptual understanding is lessened with digital tools and enhanced with pen and paper.  I have observed this to be true as a teacher.  The relationship between mind and body is tighter when we write by hand about our running.   

We preserve who we are in a running journal

It is the footprint of our existence and a letter to our children (and perhaps our children’s children) documenting who we are and how we live.  As with anything in our lives—our home story, health story, work story, love story—we move through peaks and valleys.  We have periods where the groove is effortless, the connection with others is real and easy, and periods when we feel more awkward than in our junior high days.  As we move into and out of these peaks and valleys, we leave in our wake a storyline, a plot development, maybe even a Shakespearean five-act dramatic structure for those who live after us to read and remember and maybe, just maybe, understand something deeper about the collective human condition. We do not have to be artists to tell these stories; we simply have to be willing to tell the truth the way we know it.  

How to start a running journal

  • Buy a lined notebook journal at a stationary store.  Moleskine is a good product.  So is SUQJOY and Paperage.  These can also be found on Amazon.  Buy a pack of pens (or pencils, if that’s your jam). Something comfortable in your hand.  
  • Write the first entry. Record the date and your location.  A good first entry would be where you state your reason for running, whether that is your short-term or long-term goals, your desired purpose, or what you want to achieve from running.  Not everything is a race.  
  • Conduct a workout and write about it.  Write the relevant data from your workout app.  Follow this with a written question about the data.  Actually write the question.  Examples: How do I feel about this workout? How did I prepare myself for this workout?  What does this workout mean?  The process of answering your own question will propel you to write more reflective content.  
  • Fill the page.  No need to write a novel—although if you feel a rant unraveling, follow it to the end.  But one page is sufficient.  Many people are self-conscious about reflective writing and find it difficult to fill the page.  In the same way you struggle to finish a workout, struggle to fill the page.  In the end, it will be valuable to you.  
  • Close the notebook and on the next day repeat.  

What my running journal says

I just thumbed through my running journal.  Last year I was feeling great.  I was fit and fast and on my way to running a BQ time at the 2025 Eugene Marathon.  This year has been the opposite.  

Why?

The answer is in my running journal.  The Eugene race took its toll on me.  And once I found out in September that I missed the actual Boston Marathon cut by forty seconds, I started to spiral with existential questions.  I wrote: “Why work so hard to come up so short?”  I’ve been fighting my way back from this, with my running journal as a tool, and I am determined to return next year to the Eugene Marathon and not come forty seconds short.  

But who knows. A year from now I may be facing another difficult period of running—maybe an injury, maybe a funk, maybe low self-esteem.  I know that the confidence I’m building today will lead to an eventual fall.  This grace is unsustainable.  

But like what Virginia Woolf said, the journal keeps my ligaments loose, literally and figuratively.  It gives me perspective to keep from taking the highs too seriously, nor the lows too sardonically.

I can appreciate where I am today because I recorded where I was six months ago, and I can trust that where I was six months ago will be temporary when it happens to take place again.  I can do this because the evidence of my history is recorded in the words of my journals—and while I would like to say these journals lead me every year to be a better runner, a better teacher, a better coach, and better writer, the truth is that better is relative and it may not be there.  

But one thing is for sure, I will be wiser. 

And I’ll take wiser any day.  

Jay Bates is a seasoned running coach.  He is also a runner, writer, teacher and wannabe podcaster.  Follow him @coach_bates_says on Instagram.  

Why Jump Rope Makes You a Faster, More Agile Runner

Team RunRun coach Tim Earley shares his story and strategy, along with the rationale behind why jumping rope makes you a faster, more agile runner. 

Jump rope has been a go-to tool for boxers for decades. Every iconic boxer, from Muhammad Ali to Roberto Duran to Mike Tyson to Floyd Mayweather, developed incredible skill with the jump rope. Its application to boxing may seem obvious. Jumping rope improves rhythm, coordination, footwork, and cardiovascular endurance. A boxer needs to stay light on their feet, shift weight and change direction quickly, and generate explosive power from the lower body that carries into effective punches.

But for runners? Isn’t it just another form of cross-training cardio? We have the bike, the pool, the elliptical, the rowing machine. Why do we need the rope?

Jump rope is a form of low-impact plyometrics. We all know the benefits plyometrics have for running speed and efficiency. And jump rope creates additional adaptations that translate well to running.

A recent Runners World article states that only 10 minutes of jump rope a week makes you a faster runner. It bases this conclusion primarily on a 2020 study published in the International Journal of Sports Physiology and Performance. This study found that replacing normal warm-ups with 10–20 minutes of jump rope training, 2–4 times per week, significantly improved 3K time-trial performance in endurance runners by increasing lower-limb reactivity and foot-arch stiffness.

Foot-arch stiffness might sound like a negative thing, but when the ankle and foot behave like elastic springs, runners lose less energy during ground contact. This can lead to better energy return and more efficient running mechanics.

We also know that jumping rope is a highly effective calorie burner, improves posture, engages a range of muscles (the shoulders, the core, the posterior chain) and, as a weight-bearing exercise, it increases bone density.

That’s a lot of benefit for an inexpensive, go-anywhere training tool—and it’s why jump rope is one of my go-tos.

Finding a new secret weapon

I stepped into a martial arts gym in Asheville, North Carolina, in November of 2021, for a trial class, at the age of 49. It was my first foray into fitness after having been sedentary most of my adult life.

The mat was packed. Athletes of all ages, shapes, and sizes were warming up. Some were shadowboxing. Some were stretching. Some were quickly wrapping their hands. I was just standing there, feeling super self-conscious.

The instructor called out, “Get on the rope,” and folks moved quickly to grab jump ropes from their bag or from the gaggle of ropes hanging from the wall.

The beautiful sound of PVC plastic striking against the mat started. I grabbed a rope and gave it my best shot. I had never jumped rope before.

By the end of the five-minute warm up, I’d successfully skipped a few times, but never even managed two consecutive skips, while the students around me were doing all sorts of things—cross steps, single leg, and fast, smooth revolutions. There was a range of proficiencies, but everyone, except me, was doing something that could have been considered jumping rope.

I was going to need to practice if I was ever to grace that mat with my presence again.

And practice I did. I was able to improve quickly enough not to embarrass myself with the rope after the first week of classes.

When I felt like I was plateauing in my running training, I decided to double-down on jump rope. After a couple of months of regular skipping, I noticed my times ticking down. And I noticed strong gains in my downhill running on trail. I’d love to see research on jump rope adaptations for technical downhill running.

Technical trail running benefits

Technical trail running demands more than aerobic fitness, of course. Rocks, roots, uneven footing, steep descents, and rapid direction changes challenge balance, coordination, and proprioception. In tough downhill terrain, every foot strike becomes a small neurological problem to solve, so you don’t lose momentum unnecessarily or vault yourself dangerously down the hill.

In my personal experience, jump rope improved my running, especially my downhill trail running. Jump rope trains timing, posture, lower-leg stiffness, and submaximal force production, and sharpens coordination between the brain and body. The kind of neural firing it demands is a logical complement to technical maneuvering.

Over time, the repeated demand for precise, reactive movement while jumping rope may improve proprioception and neuromuscular efficiency in running. Those adaptations could translate directly to moving smoothly through technical terrain, where hesitation and inefficient foot placement waste energy and increase injury risk.

Good jump rope technique also requires relaxation to find a smooth rhythm. The more tense and rigid you are, the worse you perform; the more skips you miss, the more your rhythm disappears. Technical trail running often works the same way. The best “descenders” are loose, light, and fluid, reacting instinctively rather than overthinking every step. In that sense, boxing, jump rope, and technical trail running may all share a common thread: economy of movement under pressure.

Conclusion: Jumping rope = big ROI

Small investments in jump rope are all that are needed to reap the dividends, from calorie burn to arch stiffness and increased bone density. As little as 5-10 minutes, 2-4 times a week, can spark these benefits. I tend to incorporate jump rope as a warm-up before weightlifting sessions, or as a prelude to other forms of cross-training, like shadowboxing, heavy bag, or other plyometrics.

That’s a great return on investment for a tool that costs less than the price of a race entry and can travel with you anywhere.

García-Pinillos F, Lago-Fuentes C, Latorre-Román PA, Pantoja-Vallejo A, Ramirez-Campillo R. Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. Int J Sports Physiol Perform. 2020 Mar 12;15(7):927-933. doi: 10.1123/ijspp.2019-0529. PMID: 32163923. https://pubmed.ncbi.nlm.nih.gov/32163923/Kinsella, Pat. “Just 10 Minutes of Jumping Rope A Week Makes  You a Faster Runner.” December 4 2025. https://www.runnersworld.com/uk/training/cross-training/a69623103/skipping-benefits-running/

Tim Earley is a coach with Team RunRun, to learn more about him or to work with him, check out his coach profile.

Flagstaff Crest 40 Race Report – Coach Dandelion Dilluvio-Scott

Race: Flagstaff Crest 40

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 05/08/2026

Location: Flagstaff, AZ

Results: Overall:32 DP:10

Photo: Dandelion Dilluvio-Scott

3 Bests – What aspects of the race did you like the most?

  • Day Before Sign Up: not many ultra events allow for spontaneity!
  • Cocodona Vibes: I didn’t run the full 250 this time, but I did get to cross the same finish line with all those indescribable Coco vibes I experienced 2 years ago.
  • Shared Course with the Sedona 125: I loved cheering on and offering encouragement to the 125 runners!

Not so much – Aspects of the race that didn’t do it for you

I did not care for the paved sections, especially portions that went through industrial areas. However, they were necessary to link the trails.

Weird factor – What’s the weirdest thing about this race?

Feeling fresh and fast on a course where the longer distance folks are passed out taking dirt naps.

Highlights of your race – What did you do well and enjoy about your race in particular?

I stood at the start of Flagstaff Crest 40 still processing how I’d gotten there. Cocodona week has become an annual reunion for my extended group of close friends. I arrived planning to crew/pace one athlete in Cocodona 250 and then jump over to join another team supporting a Sedona 125 runner. The week unfolded differently than any of us anticipated with both racers getting medically pulled (DNF) out of their respective events. Then my friend and I were offered walk-up spots in the Flagstaff Crest 40. I had no specific training for a fast and flattish route and knew nothing about the course at the time. Instead of a taper during the week, I had gotten 1/4th my normal sleep, paced 37 miles, completed a threshold run, explored the Hangover Trail and climbed Elden with a sprint finish. In other words, the opposite of a proper lead up to an event. However, if we completed Flagstaff Crest 40 together our group with have a combined 250+ race miles. In other words, a Coco Relay of sorts. I knew I had the foundation and training to safely complete the volume and contend with the course environment, so about 15 hours before the race start, we registered. We’d run for the athletes who hadn’t made it to Heritage Square.

Without a taper or specific training, the general plan was to complete the course as a supported long run. Zero goals or expectations beyond having a great time on some new trails. My friend and I set off on our adventure on a cool Friday morning at a quick, but comfortable clip. Although the trail was single track, it was wide allowing for easy maneuvering around other runners with soft pine needles to cushion our steps. I think we both assumed that lots of folks would pass us in our unrested state, but we held our place well.

In a blink, we arrived at the first aid station. A quick refill and we were off again. A little bit later I fell back and ran solo sensing my RPE was a touch too high to maintain. Running with others is fantastic, but self-awareness is critical. I needed to run my own race…. I mean long run!

The course brought us onto the pavement which I didn’t care for, but we did pass a prairie dog town on the highway which made up for it. During this less scenic section I began to get curious. Typically, I run conservatively until the final 1/3 of the race. What would happen if I stepped on the gas just enough to be uncomfortable for the duration of the event? Could I hang on? Would I fade? I had no pre-conceived notions or expectations of myself. My goal became simple: “don’t limit yourself.” When I hit the dirt again, I stepped on the metaphorical gas pedal straying from my usual cautious approach. If I blew up it wouldn’t matter because I had a backup plan.

Earlier that morning I struggled with the decision of whether or not to carry the full “cold weather race kit”. Athletes did not need to bring the full kit unless they expected to arrive at the Woody Aid Station (mile 22.9) after 2pm. Originally, I wasn’t going to bring the extra gear, but then I began to worry about blowing up from the fatigue of the week and I threw everything in my vest. Yes, it was extra weight, but it was also freedom. Knowledge that I had this extended kit gave me courage to take a pacing risk and give into my personal inquisitiveness.

Intermixed with the 40-milers dashing down the trail were the haggard Sedona 125 runners. The contrast was almost comical and it was crazy to consider that they would arrive at the finish line hours behind me (assuming I held on). I did my best to provide encouragement as I passed and pointed out how lovely the breeze was on an otherwise warm day. A small positive to focus on. Typically, I’m running the 100+M distance and it was fascinating to see things from the short distance side. Their grit inspired me to kick harder. If the 125M runners could keep moving forward after days in the desert I could run faster after just a few hours.

I hiked briefly uphill to reach the high plateau of the Observatory before returning to a running gait. I’d been leap frogging a few people for the past hour and, with 10ish miles left, I wanted to break the rubber band. The competitive streak that had been dormant over the past year suddenly came back with a vengeance. The long run ended. I was racing. I put my mountain legs to use and surged on any short uphill and stretches of technical terrain. Twenty minutes later when I looked back the trail was quiet. I pushed on picking up the pace a notch to keep my position. I had nothing to lose at this point. When the route dropped into the neighborhood with about 3 miles to go, I began to run all out with everything I had left. Typically, I wait for the last mile to sprint, but I was taking chances. Beginning the charge to the finish early felt appropriate at that moment. Descending into Downtown Flagstaff I found yet another gear. I remember nothing about my surroundings. I was focused on hanging on and timing VT (ventilatory threshold) to hit at the finish line.

Turning into Heritage Square I surged one more time. I didn’t even notice my team on the sidelines cheering. Tunnel vision to the finish. I crossed. I doubled over trying to catch my breathe. Nothing left. And somehow, I finished in front of the overall pack with the top ten women.

I never considered myself skilled at fast, flat(ish) and/or short events. Coming from an alpinist background maybe I thought I “should” only be good at technical and lengthy mountain events where efficiently comes before speed. Flagstaff Crest 40 made me rethink all that. Now it feels like more of a self-imposed limitation. Something unlocked for me during this unplanned event and I’m curious to see what’s ahead.

Lessons for others – Share your pro-tips on the race to help the next runner

Though I didn’t begin this event with a strategy I did come up with one plan on the spot that I think really made a difference in the later miles. There is only 4.6 miles between Woody Mountain and FAC aid stations. The obvious tendency is to carry minimal hydration during this section. On the contrary I chose to double my fluid and electrolyte mix capacity. Why? The final section was 11.5 miles in the heat of the day and I wanted to preload on salt and fluid during the short portion. I think this strategy paid off.
As with any race in the heat, make use of the cold water/ice soaks at the aid stations even if you don’t feel very hot yet.

Lessons you learned that will help you next time around

I’ve aways considered myself better at longer distance events over mountainous terrain. This event revealed that, contrary to my prior beliefs, I actually can run well on fast, gentle and short courses.

Most important course specific knowledge to know about the race

It’s tempting to blast out of the gate on this flatter course. However, I ended up passing a lot of folks who blew by me during the first miles when I reached mile 20. I did not go conservatively, but I was not full throttle either. I believe this allowed me to hang on and even push the pace as the day grew warmer. Take the heat, exposure and attitude into consideration when making pacing choices.

Aesthetics – Is it a pretty course?

Yes! Excellent views of the observatory and pleasant trails through towering ponderosa.

Difficulty – Is it a tough course?

I would rate this as an easy course compared to others I have done. The vert is gentle throughout and there are very few technical sections.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

This event is part of the Cocodona Race Series organized by Aravaipa Running. Perfectly organized. No hiccups.

Competition – Is there a strong field?

I don’t think there were any elites in the field, but it was way more competitive than previous years when I look at prior finishing times and stats.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

I was invited to run this race within 24 hours of the start and registered as a “walk-up” the evening before. Zero planning was required on my part this year. I don’t use indoor housing when I travel, but I suspect booking well advance (6-8 months?) would be wise for any Cocodona week event.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Standard fare of fruit, candy, cookies and chips. The engineered fuel sponsors this year were Precision (chews), Tailwind (hydration) and NeverSecond (gels).

Weather and typical race conditions

This year was about 78F with a breeze. In some highly exposed sections, it felt hotter. The weather overall was standard for this time of year in Flagstaff.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Photo: Giulia Conte

Have enough water capacity to get through the longer sections without aid in the heat.

Spectators – Is this a friendly course for your friends?

Very family friendly! Nothing beats the party at the Heritage Square Finish Line!

How’s the Swag?

A high quality Janji Sun shirt is included with registration and finishers receive a medal.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

I wasn’t expecting to love the course as much as I did. 10/10

Dandelion is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

How to Train for an Ultra When You Have a Life

Team RunRun coach Ryan Sheehy knows you can probably do an ultramarathon. He also knows how and why. Ryan digs into the important question of how to train for an ultra when you have a life!

Everyone has a reason it won’t work. The schedule. The kids. The job. The energy.

Those reasons are real. They are also the same reasons that make finishing an ultramarathon one of the most meaningful things a working professional can do. Anyone can do this. But only those who commit actually will.

Here is what that commitment actually looks like.

The Problem Is Not Time. It Is Structure.

The biggest mistake busy professionals make is not overtraining. It is inconsistency. They run when motivated and disappear when life gets loud. The result is a fitness graph that looks like a stock market crash — jagged, unpredictable, and going nowhere.

6 to 8 hours a week is enough to get to a finish line. But those hours have to be intentional, and your training block has to be built around your work calendar, not against it.

Three Things to Protect No Matter What

🌅 Own your mornings. The most underutilized training window for working professionals is 5am. Done before the world wakes up, before the inbox opens, before someone else decides how your day goes. Protect this window and your training becomes nearly untouchable.

🔋 Consistent volume, fueling, and sleep. Not your tempo run. Not your interval session. Volume, food, and rest. Skipping meals and sleeping five hours a night produces injuries faster than any training error. Easy miles run consistently will always outperform hard miles run sporadically.

🧠 Respect life miles. A brutal week at work is physiological stress, full stop. If it is keeping you up at night, we modify the schedule. The question I ask every athlete before a training week: how recovered do you actually feel? That answer shapes everything.

If You Can Run a 10K, You Can Run an Ultra.

That is not a motivational platitude. That is physiology. The aerobic base that carried you through 6.2 miles is the same engine that gets rebuilt, extended, and hardened into something that can cover 50, 100, 250 miles. The distance changes. The foundation does not.

What separates a 10K runner from an ultramarathoner is not talent. It is not genetics. It is not even training volume.

It is the decision to commit.

The athletes who make it to an ultra finish line are not superhuman. They are ordinary people who stopped treating the idea as fantasy and started treating it as a plan. The 10K was proof of concept. The ultra is just the next chapter.

What Nobody Tells You About Month Four

Three to four months into a structured training block, the fitness gains are real. But that is not what surprises my athletes most.

What surprises them is this: they realize their best years have not passed them by. That everything they thought was behind them is still available, right now, today. Not someday. Not after the kids grow up or the job slows down.

Now.

The Finish Line Is Not the Point

A few days after crossing a finish line, the awe fades. The congratulations go quiet. And in that stillness, athletes look back with a clearer lens.

That is when they realize it was never about the finish line. It was about the process. The discipline. The person who showed up at 5am when nobody was watching and ran anyway.

The finish line is just the receipt. The real return was paid out every week, long before race day.

Anyone can do this. Not everyone will.

Conclusion

If you are ready to be one of the ones who does, take the first step. Find a coach that fits your goals and budget to map out exactly what your path looks like. No generic plan. No guesswork. Just a clear starting point built around your life.

Ryan is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

The Art of Miles Repeats

What are they, why do we do them, and what is the true art of mile repeats? Team RunRun coach Jay Bates shares both his love for this classic workout and a comprehensive guide on doing it well. 

“Romance lives by repetition, and repetition converts an appetite into an art.”

       – Oscar Wilde

Let me tell you why mile repeats are my favorite workout: they not only expand my aerobic engine; they expand my aerobic confidence.  

What Are Mile Repeats?

In a recent Team RunRun video, Coach Scott Fauble offered a great explanation of the two basic workouts for distance runners—tempo runs and intervals.  He describes a tempo run, or a lactate threshold run, as a continuous and sustained effort (up to 30 to 40 minutes) right below the effort where we start to produce lactate acid. The benefit to a tempo run is it builds aerobic capacity and strength. In comparison he defines an interval workout as a stronger effort broken up into shorter bouts—typically 20 to 30 percent of the effort’s race distance. The advantage here is that a runner can complete two to three times the race distance volume by running repeats with equal rest.  

What I like about mile repeats is they can serve a hybrid workout for both speed and strength.  The distance of the repeat is short enough that we can attack each bout with controlled aggression, but long enough that we don’t creep into VO2 Max effort.  Additionally, the recovery does not allow us full rest for subsequent repeats.  The heart rate remains elevated through the duration of the workout.  

Workout Structure

The structure of the workout is straight forward: Warm + Dynamics + Mile Repeats @ ~10k effort w/ 5:1 recovery jogs + Cool.  

I like to use the McMillan Training Calculator or Jack Daniel’s Formula to determine the optimal pace for the bouts based on a recent race performance.  

Depending on where an athlete is in their training block, the number of mile repeats and the length of the recovery jogs will vary.  Example: an athlete with a lactate threshold pace of 7:00 per mile might in their first third of a training block run three or four mile repeats at 6:30-6:45 with 90 seconds recovery.  As the athlete progresses through the training cycle, the pace of the repeat creeps faster, the number of repeats increases, and the recovery time is shortened.  

Over the course of a training cycle, a mile repeat workout can be completed every four to six weeks to gain a benchmark of aerobic improvement.  Below is a table that displays my mile repeat workouts from 2025 on my way to running 3:26:06 at the Eugene Marathon (at 58 years old).  On Week 4 of my training cycle, I ran just over 21 minutes in a Turkey Trot 5k.  Based on that effort, both the McMillan Calculator and the Daniels Formula suggested my mile repeats (also called cruise intervals) should be run at just over 7:00.  

Week 8Week 12Week 16
RepsPaceRestRepsPaceRestRepsPaceRest
47:052:0056:551:4566:481:40

Aerobic Benefit

By Week 16, I ran six repeats at a pace that was faster than the 5k race I ran at the end of Week 4.  By running this workout slightly faster than lactate threshold effort and covering a volume that was double the 5k race effort from earlier, the workout stimulus effectively expanded my ability to run faster for a greater accumulated distance.  A mile repeat workout trains the aerobic system to run faster and farther without crossing the lactate threshold.  While this workout was not the sole reason for the expansion of aerobic capacity, it served as a stimulus for improvement and operated as a barometer of that improvement.  For me, six repeats consisted of an assertive effort for 40 minutes.  Depending on the distance you are training to race, you can modify this workout to run eight or more repeats, adjusting for proper pace and effort.  

Legendary running coach Greg McMillan said this about mile repeats: “It’s not an easy workout, and you probably can’t do it right away, so you’ll need to build up to it with the sequence of workouts outlined here, which, when combined with supplementary workouts, creates an exceptional training plan for your next goal.”

Sage and sound advice, if you ask me.  

Mental Benefit

As for the mental benefit of this workout, I hearken back to what Team RunRun coach Adam Frye once told me about fitness and training: “Competence breeds confidence, and confidence breeds competence.”  Coach Frye is right—the ability to achieve a goal and the belief that we can achieve a goal are mutually compatible.  This workout provides immediate feedback to the athlete, especially if the workouts are completed on the same one-mile route, whether on the road or at a local track.  And since the effort feels brisk without being taxing, a runner can gain momentum (both mentally and physically) as they progress through the workout.  

To echo Oscar Wilde’s quote from above (even though he was not known to be a runner), a repetition workout like mile repeats feeds the appetite to compete and reach our goals.  Romance does indeed live by repetition, and in this case what an athlete repeats leads to an inherent belief and trust—dare I say the love?—for reaching that goal.  

Jay Bates is a seasoned running coach.  He is also a runner, writer, teacher and wannabe podcaster.  Follow him @coach_bates_says on Instagram. 

Should Ultrarunners Do Speedwork?

Team RunRun coach Laura Sheridan has competed in the World 24 hour Ultrarunning Championships and she has a message for all ultrarunners about training! Said simply: Should ultrarunners do speedwork? YES! 

Let’s talk about why. I know many people get into ultrarunning because of the chill, run all day pace, social environment, and awesome people. One of the first things many runners assume is that speedwork isn’t necessary since your ultra race pace is much slower compared to your 5K or 10K pace. In theory, that may seem correct, however, speedwork improves your running economy. What does that mean? It means that you can run at your comfortable run pace with much less effort. As your running economy improves your easy pace will increase, thus improving your race performances! 

Running Economy

Your running economy is ultimately determined by how well your body uses oxygen while running at different speeds below your maximal level.  Your economy can be improved by consistently training, improving body composition, improving running mechanics, plyometric training, and some fancy running gear like carbon plated shoes! Barnes, K. R., & Kilding, A. E. (2015).  

Training to improve running economy isn’t hard but most gains are made over time.  With consistent training, muscle and heart rate adaptations occur to make the body operate more efficiently, the brain-body connection strengthens, and body composition will improve if fueling is adequate but not excessive. Working with a coach on form, cadence, and overall running mechanics can be a very valuable tool to improve economy for some runners.  For a quick fix, runners can also turn to higher end gear  like carbon plated super shoes which have shown to improve running economy by as much as  0.9%-4.2% according to the International Journal of Exercise Science.  These shoes are considered “money well spent” for some, however, be warned, not all super shoes are race legal when it comes to setting records and can increase the risk for injury in many runners!

Photo: Howie Stern

Aging Factors

While aging may not be the primary concern for many runners, most of us don’t want to imagine the day we can’t run.  There is a lot of really interesting research involving aging runners.  It may be hard to believe, but a study published by the Journal of Aging and Physical Activity (2017) found that sprint training is a safer and more effective way to preserve physical function in older adults compared to moderate intensity exercise training.  The study showed improvements in muscle power, insulin sensitivity, and overall cardiovascular health when sprint training was performed.  

These findings were echoed in a study found in Cell Metabolism, 2017 called HIIT and Aging.  Researchers identified improvements in mitochondria (energy producing cells) and overall physical capacity when older participants trained with short bursts of intensity movement.  In all of the studies, proper warmup before high intensity exercise was stressed as very important.  The benefits of sprint training for participants was also found with shorter duration high intensity workouts compared to the longer sessions of moderate intensity exercise that produced similar benefits.  In essence…more bang for your buck!  

Similar findings were found in the area of bone mineral density in an article by Arch Osteoporos (2018).  This study found 10% and 14% higher bone mineral density readings in the hip and spine  of masters level sprinters vs masters level endurance athletes. Stronger muscles & stronger bones = stronger & longer running careers!

Training Motivation

I don’t know very many runners who enjoy going on a 5 mile run every day, on the same route, at the same speed, in the same weather, at the same time.  I can just imagine the dread that would fill my mind if that’s what my training plan displayed.  It is important to have those easy paced mindless runs but it is also important to have runs that challenge you and give you some variety in pace, route, and effort level!  

A lot of people get intimidated by the thought of speedwork, but remember, speedwork doesn’t have to be a structured workout like repeat miles or 400s. Speedwork can be as simple as adding 6-8 short pickups into your easy paced run. After a mile or so warm-up, find a target like a tree or phone pole and gradually pick up your pace to a hard effort, then resume your easy pace until your breathing is regulated. Once recovered, search for your next target! 

Risks

With increased pace and effort there are some increased risks for injury. To minimize risks, make sure you warm up appropriately prior to speedwork. Using effort based intensity goals like Rating of Perceived Exertion (RPE) ensures you are hitting your intensity targets and not over-doing it. Pay attention to your form and don’t sacrifice form for speed. Remember to have fun! Better yet, hire a coach to help you optimize your training! 

Summary

Ultrarunners benefit from doing speedwork! It doesn’t have to be fancy, or require a special watch. But if you want to be your best at any running event, stressing your body with more intense training efforts will make you better. 

Laura Sheridan is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Perimenopause and Running

A deep dive into perimenopause and running with Team RunRun coach Kristina Folcik. Kristina shares her story as a woman, an athlete, and a coach in hopes that we can all learn and grow, and to better navigate this unique time in a woman’s life. 

The first athlete that I worked with who was in perimenopause taught me a lot.  She was tough but had struggles with joint pain, lack of recovery, loss of motivation, hot flashes, the inability to run without having to walk, memory issues and felt like she was in a different body.  Being obsessed with human science and wanting to help her I began researching perimenopause.

I could not understand how hormonal changes could affect an athlete this much.  I knew that declining estrogen played a big role in the ending your reproductive years but didn’t realize that progesterone and testosterone were also big players in causing women to no longer feel like themselves.  I often talk to my athletes about the importance of having balance in their fitness/career/stress/sleep/nutrition/social and family life.  Without balance we start to break.  This is true with everything in life, including hormonal balance.

Women have been taught to feel ashamed about entering their non-fertile years.  The misconception is that once you enter menopause you are now old and ready to be sent out to the pastures.  My first career in dental hygiene gave me the gift of having honest conversations about health with my patients.  I feel that the more I learn from my athletes the better I can help them be their best selves.  Some of my athletes entering perimenopause were told by their doctors that they just have to deal with their new normal.  They believe that the weight gain, crepey skin, thickening mid section and thighs, depression, anxiety, lack of motivation and desire to just disappear and start a new life are all something they have to deal with.  Their families think they have gone mad, roll their eyes or don’t know how to be supportive. These women feel unheard and ashamed.

It doesn’t have to be this way! I was so excited when I learned about Dr Stacy Sims and Dr. Mary Claire Haver.  They listened to their patients, buried their heads in research, debunked botched studies and empowered athletic women who suddenly found themselves struggling to simply move like they used to.  Between adjusting your macros, focusing on lifting heavy and utilizing HRT (hormone replacement therapy) you can reclaim what you have lost, yourself!  I incorporated what I learned into training my athletes experiencing peri-menopause.

Hormone Replacement Therapy

HRT has had a bad reputation for years.  There was a botched study that made doctors and patients afraid of taking estrogen.  I watched my mom, friends’ moms and other women suffer through perimenopause for years.  I watched extremely athletic women just disappear from their sport.  Marriages ended and self esteem plummeted. It breaks my heart that this generation got the short end of the stick during a period of their lives where they needed the most nurturing.

As I entered my mid 40’s I began to wonder when it was going to happen to me.  I started to see athletic friends speaking up on social media about the struggles they were experiencing. I feared reaching this stage in my life.  I had no idea how to help my athletes and started with adjusting macros based on Dr Stacy Sims book “Next Level”.  I incorporated heavy lifting into my athletes schedules to delay the rapid muscle loss that was happening. I felt like there were so many moving parts and saw that there is no one size fits all way to alleviate symptoms.  

Out of curiosity and approaching the age where I would be entering this phase of life I began having meaningful conversations with my gynecologist.  When I moved to Colorado I was given an appointment with a doctor who was very knowledgeable in modern treatment of perimenopause.  We did baseline bloodwork (most of which will not indicate the hormonal change until after menopause) and I was given a symptom check list to use.  She found that treating on symptoms verses bloodwork was more accurate.  Hormones are constantly changing throughout a woman’s cycle.  Each month there are fluctuations in hormones, even during perimenopause.  Your ovaries are slowing down but they are still working, this makes testing for perimenopause next to impossible.  Once your ovaries stop producing hormones and your periods have been gone for 12 months you have entered menopause.  This is where testing can be more accurate.

Perimenopause can last for years!  My doctor discussed the progression of HRT and the risks/benefits.  I don’t have a family history of breast cancer and did my own research on the use of HRT.  I had discussions with my athletes and friends who are taking it and learned a lot from their experiences.  Hormone therapy can be safe if monitored closely by a doctor.

Signs and Symptoms

Last fall I had to have an emergency appendectomy and since the surgery I had not felt like myself physically or emotionally.  I believed the surgery did something to me and could not figure out what happened.  My sleep started to suffer and progressively became worse.  My body hurt in ways I never imagined.  I felt like a slug during every workout and motivation was non-existent.  I had to force myself to get out of bed, work, exercise and had to take naps.  I would walk into the kitchen and for a moment, forget that the oven is called an oven.  I became very anxious and would imagine leaving my perfectly good life and running away with my dog to disappear and be alone.  These thoughts are not normal for me and they were strong.  I still had no idea what was wrong with me.  Life became a struggle and I started to get acne all over my chin, something I have never dealt with.  Around that time I would get what felt like cold flashes where I would randomly shiver, mostly at night, but also during the day.  Even with lifting heavy I was losing muscle mass, my skin was becoming dry/weird and my body was looking “softer”. My joints ached and my muscles never felt like they were recovering.  Something was clearly wrong.

I get monthly facials (my self splurge) and the woman doing my facials began noticing changes in my skin and the increase in acne.  She asked me questions about my mood, how I felt, my sleep, etc.  She told me that she had experienced early perimenopause in her 30’s and that I should talk to my doctor.  This was the first time I thought it might be what was happening to me.  I didn’t have the traditional hot flashes, rage and loss of libido so many people talk about.  My symptoms were different than many of the people I knew.  I felt like I was living with a body and mind that did not belong to me.

I made an appointment with my doctor and we did bloodwork for the sake of doing bloodwork but she started me on a very low dose estrogen patch.  I currently have a progesterone IUD that is due to be replaced next year, we did not talk about adding that to the mix.  My FSH was vastly different from last summer, indicating peri-menopause and my Vitamin D was extremely low (another indicator).  Even with eating very clean my cholesterol was a bit higher than it had been and testosterone dropping.  My first reaction was embarrassment and sadness for reaching this phase of life but at the same time my doctor also made me feel that I could have my life back.

Within 48 hours of wearing the Estrogen patch I felt like myself again.  My body didn’t hurt, I was sleeping like a champ, my motivation was back, I felt calm, the cold flashes stopped, and I no longer wanted to run away to start a new life.  I cried thinking of the 6 months that I suffered because no woman should have to feel that way for years.  I have known women who suffered for 10 years with perimenopause symptoms and it just makes my heart break.  HRT felt like magic and I still cannot wrap my head around how much our bodies react to hormones.

Perimenopause and Training

As an athlete, slowing down or stopping is not fun.  I never fully understood why a lot of women just “give up hope” when these changes happen.  I understand now because it feels like you are being tortured both physically and emotionally when this phase hits.  Some women are very fortunate to not experience these struggles, I was not one of them.  Experiencing so many symptoms is going to help me be a better coach and friend.  Until I felt what other athletic women can go through during perimenopause, it was impossible to fully understand their pain.  When your sport is your play time and it becomes a battle, there is a part of you that just dies inside.  As usual I will be burying my head in research to help myself and to help others in this phase of life.  I just love human science!

Modifications to your diet and fitness routine are important, even if you are on HRT.  You need to eat more protein, have bloodwork to check for deficiencies, hit the gym to lift heavy, and strategically place your speed workouts in between your easy recovery workouts.  Sleep is more important during this phase in life to allow for adequate muscle rebuilding and recovery.  Honoring your body’s needs and knowing when to push and when to recover are your keys to success in training.  I use the Find Your Steady State app to track my symptoms, plan my training and analyze my subjective and objective data to see when my best weeks to train are during my cycle and when to lay low.  

When planning your training make sure to limit your hard cardio sessions to no more than 2 a week.  They should be short but punchy if you don’t have any injuries.  Ease into lifting heavy and prioritize form over weight, but, work up to 3 challenging strength workouts a week.  Give yourself 1-2 days to rest each week (yoga, mobility and easy walks are okay) and keep the days around your speed work super easy, that boring conversational effort so many of us struggle with.  A reset week every 4-7 weeks will give your body a chance to catch up.

Looking forward

I feel fortunate to live in a time where people talk about perimenopause.  It helps to have other women to talk to openly about their experience and to explore ways to continue to feel in control of your mind and body.  Doctors are now empowering women and starting to help them to feel better.  I feel that my generation was the beginning of the influx of athletic women in society and we don’t want to lose what we worked so hard for.  We want to continue to be strong, to play and to feel good.

If you are starting to feel like your body and mind are changing, reach out to experts in perimenopause.  There are many incredible doctors who can discuss options for you and come up with a plan.  For me, HRT gave me back my life.  Feeling good during my workouts, feeling happy and calm during the day, sleeping at night and being more enjoyable to be around saved me.  Most of all, I don’t want to run away from a beautiful life, or that I have to be alone (this is very common with hormonal changes).  I am excited to stay right here.  

Kristina Folcik is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Eugene Marathon Race Report – Jonathan Cheng

Race: Eugene Marathon

Runner: Coach Jonathan Cheng

Race Date: 04/26/2026

Location: Eugene, OR

Results: 3:34:33

Strava Activity Link: https://www.strava.com/activities/18270176253

3 Bests – What aspects of the race did you like the most?

  • The race was extremely well organized! There were a plethora of porta-potties that didn’t require waiting in line, aside from lines that formed 10 minutes before race start.
  • The community. With the race being in the Track Town of the US, the running community is extremely strong here! The spectators came out in full cheering mode, so running through the streets of Eugene felt like a breeze. On top of that, there are restaurants that hand out discounts to those who race that weekend.
  • The finish on Hayward Field is iconic! It really is a spectacular finish.

Not so much – Aspects of the race that didn’t do it for you

The first half of the race is through the town of Eugene, so there’s a ton of support through the neighborhoods, but as you make your way towards the second half, it’s on a scenic trail, which means there wasn’t much crowd support. If you don’t do well with quiet environments, this is something to keep in mind!

Highlights of your race – What did you do well and enjoy about your race in particular?

I like that the first half of the course has larger hills, so it forces you to slow down in the beginning. Because I didn’t try to push the pace on these hills, I naturally had more energy in my legs by the end and avoided a major blow-up!

Grant Fisher was spectating along the course! It was a pleasant surprise to pass by him at mile 3.

Lessons for others – Share your pro-tips on the race to help the next runner

Don’t force the larger hills in the beginning! There are undulations and rolling hills throughout, so make sure you train hills and reserve energy for the second half of the race.

There are a ton of pace groups for virtually every pace up to 2:55. It makes it really easy to find a group and share miles with them, as marathons can be mentally tough when running solo.

Lessons you learned that will help you next time around

Train for more hills during your runs! I wish I had more strength in my legs to handle the rolling hills, so I’d definitely improve on my lower-body strength by incorporating more strength training or hill sprints.

Most important course specific knowledge to know about the race

Miles 14-24 are pretty quiet as you approach Springfield and the trail. Make sure that you’re mentally prepared for this, as it can be a stark contrast from the beginning of the race, where crowd support is plentiful.

Miles 4 and 8 bring the two biggest hills, so make sure you’re prepared for them. Knowing this in advance will help you stay calm when you see your pace slow.

Aesthetics – Is it a pretty course?

Yes, it’s a very pretty course! You get to see the entire town of Eugene through the first half and run along a trail in nature for the second half.

Difficulty – Is it a tough course?

I wouldn’t say that it’s a very tough course, but the Eugene Marathon is often classified as a flat marathon, which I disagree with. There are definitely rolling hills throughout and ~500 ft. of elevation gain total, so be mindful of that.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well organized! The expo was a smooth in-and-out operation, and the start line corrals were very well split up. There was no pushing or shoving to get into the corral at the beginning. Lines for the porta-potties can stack up closer to the race start, so make sure to go early if you need to!

Competition – Is there a strong field?

Yes, there’s a very strong field! A lot of people this year were gunning for the Olympic Trail Qualifying (OTQ) time, along with runners also trying to qualify for Boston.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

There are a lot of hotels throughout the city, and there are convenient shuttle stops at popular hotels, so just make sure you plan your booking and shuttle stops accordingly. Having a rental car is ideal, as you can drive around and out of the city.

Although people said the race typically sells out closer to April, the race sold out in January this year. I imagine that it might sell out even quicker next year, so if you want to sign up, do it in advance!

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

There are a plethora of aid stations – about one aid station with restrooms every 2 miles. There’s only one aid station in the course (around mile 17), where there is no restroom.

Weather and typical race conditions

The weather this year was amazing! It started around 45 F° and only reached the 60s about 3 hours into the race. Based on what I’ve seen from older pictures, it’s typically cloudy, but this year was sunny.

Spectators – Is this a friendly course for your friends?

Yes! The first half of the race goes through Eugene, so it’s easy to find a spot to spectate. There’s also a point where runners pass by twice on the trail, so that’s another good spectating spot. Lastly, the finish is in Hayward Field, where there are plenty of seats to watch, record, or take pictures of your runner’s finish.

How’s the Swag?

The swag was pretty cool! The free t-shirt was a standard Nike Dri-Fit shirt. The merchandise at the expo had really great designs this year, so I was able to snag a hoodie.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

10/10! I LOVED this race because of how well organized it was and the course difficulty being on the easier end. I’d highly recommend the Eugene Marathon!

Jonathan is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

OMD 50km Race Report – Julie Urbanski

Race: OMD 50k by UTMB

Race Date: May 1, 2026

Runner: Julie Urbanski

Location: Seia, Portugal (Serra da Estrela)

Results: 8:19, ~top 1/3 overall

Strava Link: https://www.strava.com/activities/18334578998

The relentless climb up Torre, we still had about another 30-45 minutes after this point!

3 Bests – What aspects of the race did you like the most?

  1. Scenery – I’ve run several races around Portugal and this was pretty epic (I haven’t run on Madeira or the Azores yet, just mainland Portugal). It goes to the highest point on mainland Portugal (Torre at 1,993 meters (6,539) feet), has epic views on the climb and descent of Torre, and goes through a sort of high alpine area on the descent.
  2. Organization – I ran the Nice 50k in its first year and there were definitely hiccups and with this being the first year of the OMD 50k by UTMB, I was a little worried about that, but it was super smooth from packet pickup to the shuttle to the start, course markings, aid stations, finish line, etc.
  3. Competition – So many great runners in this race from start to finish, lots of different nationalities, and several different race differences. I was never alone but it also never felt crowded, thank goodness for the 4 wave start, that made all the difference!

Not so much – Aspects of the race that didn’t do it for you

Pre-race bathrooms, this always seems to be an issue for UTMB races, including OCC! There were 2 bathrooms near the start and a cafe that was bombarded from the moment everyone got off the shuttle. Because there were two shuttle times, 6am and 7am, that made it slightly better, but there were something like 800-900 runners, about 200 of them women.

Weird factor – What’s the weirdest thing about this race?

OMD stands for Oh Meu Deus = Oh My God, ha!

The race t-shirt could have used the help of a native English speaker. Serra da Estrela is in the center of Portugal, geographically, so the slogan was, “You in the center,” but on the shirt, it had a * (star) in the center, because estrela means star in English, and it’s like you’re the center of the race as well, but the shirt just looks weird with, “You in the C*nter.” When I ran into two South African women in the race, the first thing they asked me was, “So what do you think of the race shirt?”

Highlights of your race – What did you do well and enjoy about your race in particular?

  • I didn’t quit, ha! I didn’t realize that out of the ~9000 feet of gain, about half of that was in the one climb up to Torre, so I was feeling very down on myself on that never-ending climb.
  • Fueling – I managed to eat 10 gels, 3 tailwinds, 1 naak drink, and lots of water. I historically struggle with nausea and I did later in the race but was able to cool off in any water sources that I could find, and I continued to sip tailwind/naak and ate 1 gel an hour in the second half and my stomach held it together.
  • I saved my music until 28k so I had it for the last 24k and it was such a boost!
  • My legs were there for the climbing until the bitter end and it ended with an uphill to the finish, so I was happy that my training had me ready for all the climbing, descending, and runnable stuff in the second half.

Lessons for others – Share your pro-tips on the race to help the next runner

  • The first 8-10km is fast and “easy” compared to the next ~20km. Then the last 20km is much faster than the previous 20km if you still have your legs under you for climbing and running.
  • The climb up Torre has many false summits and takes forever. Just find a good rhythm, ignore all those around you busting their asses, and once you reach that massive rock cairn, the majority of the climbing is over but you’re still not at the top.
  • Cool off in any water source available after the halfway point if it’s a sunny day, as the second climb is exposed and hot. Torre is exposed too but it’s so early that it’s a little chilly and less likely to be an issue. If the weather is bad, be ready for wind/rain/cold on the climb up Torre.
  • The descent from Torre starts on the road but the trail eventually becomes quite technical, rocky, slick, and full of bogs to hop over. I’m terrible at this stuff so it took immense patience and focus for me.
  • Be ready to have wet feet for much of the race. I always put aquafor on my feet and toes ahead of time and had zero blisters.
Looking up at one of the many false summits up Torre.

Lessons you learned that will help you next time around

  • I would mentally prepare myself for that climb up Torre. I texted a few friends that I was quitting, ha! Then I finally started running again after the super tough descent and it got better, I put on music, chatted with other runners, and saw the light of day after 28km.
  • Maybe use poles? I didn’t use them and I loved not having them for the second half and I’m just as fast or faster on the climbs than others with poles. I debate if they’d help me even more on the climbs and/or give me more confidence on the descents, but I doubt it.

Most important course specific knowledge to know about the race

  • That first climb up Torre is the hardest and longest one and all the rest pales in comparison to it.
  • The descent is equally hard if you’re not great at descending (me).
  • The second half is faster, save your legs for it.
  • Very exposed so cool down in random water sources when you can once the day starts warming up, which was near the last kms of the descent from Torre. Lots of people puking and cramping up!
  • The second climb has some steep bits but it’s nothing in length compared to Torre, just find a good rhythm and don’t get defeated.
  • Same goes for the rest of the climbing, little pop ups with steep bits.

Aesthetics – Is it a pretty course?

Absolutely, some of the prettiest stuff I’ve seen in Portugal, I’ve always wanted to run in this area and I’m so glad I finally got to!

Difficulty – Is it a tough course?

Yes. 52km and they say it’s 9500 feet, my watched showed 9100, but still, that’s a lot. OCC has more. I finished in 8:19 and I’m not sure I had anything much faster in me given some of the technical terrain and climbing. Maybe if I’d had an absolutely perfect day, I could have been up to 30 minutes faster, if that. I finished in OCC in ~11.5 hours but had to walk the last 12km with nausea, so it’s not quite as difficult as OCC, especially with how runnable the second half is in OMD, but it would be really hard for someone’s first 50km!

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well organized, it’s a UTMB race, which means it’s a high likelihood that it’s done well. The pictures they took were all kind of terrible, it was the automatic pictures that are set up throughout the course, and they needed more bathrooms at the start, but those are very minor details.

The descent from Torre, absolutely beautiful.

Competition – Is there a strong field?

Super strong with it being a UTMB race.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

  • Register as early as you can, the 50km sold out (not sure about other races)
  • Hotels and airbnbs in Seia went fast, we booked off Booking.com in a town about 20 minutes from the start, which was totally fine.
  • Limited parking near the start, which stressed me out, so I got to the parking lot at 5:20am for my 6am shuttle, then my car was right there after the finish. Pure bliss.
  • Several grocery stores in town near the finish and packet pickup.
  • Fly into Lisbon or Porto and it’s 2-4 hours drive, depending on where you flew into, so you’ll need a rental car + lodging

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

  • Naak products and I only had the drink, I had 14 gels on me and 3 tailwinds (started with 1 mixed already and had 2 bottles with just the powder inside).
  • Standard fare, nothing super special but lots of volunteers to help with water.
  • Sunscreen at the last aid station with 10km to go, which I totally used. I stood there as they sprayed me down with it.
  • Flushing toilets at the Torre aid station around 18km, huzzah!

Weather and typical race conditions

  • Big swings in temperature, cold at night and warm during the day
  • High chance of rain
  • Bring all kinds of clothes to the race and make a game day decision based on weather.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

  • If you use poles, this is a good race for them.
  • Minimum required gear list, just a rain jacket, no headlamp, woo hoo!

Spectators – Is this a friendly course for your friends?

I don’t think so, I saw spectators randomly, a few of which were the same. People can drive to the top of Torre, so that’s kind of cool! If someone sees you at the start in Loiriga, they can see you again at 28km there.

How’s the Swag?

Typical technical tee and a medal. I was hoping for cooler swag, my favorite thus far has been the waterproof backpack from the Nice 50k.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

4.5 out of 5. It’s beautiful, challenging, well-organized and a really fun way to see this part of Portugal, amidst a fantastic field of runners.

That slogan…

Signs You’ve Outgrown your Training Plan

How do you know when it’s time for a change with your training? Team RunRun coach Ryan Sheehy gives signs to look for to determine if you’ve outgrown your training plan. 

For the busy, ambitious runner

Your schedule is packed, your goals are growing, and that generic plan you downloaded in 2021 just isn’t cutting it anymore.

Look, you’re busy. You’ve got a career that actually demands things of you, a life outside of running (allegedly), and somehow you’re still lacing up at 5:30am four times a week. That deserves real respect.

But here’s the thing nobody tells you: the training plan that got you here is not going to get you there. At some point, doing more of the same just produces more of the same. And if you’re reading this, there’s a good chance you’ve quietly hit that wall already.

Here are four signs it’s time to stop squeezing yourself into a plan you’ve outgrown.

“The plan that got you here won’t get you there.”

You’ve Stopped Getting Faster

You remember the early days — every race was a PR, every training block brought a new benchmark. That was intoxicating. Now? You run the same routes, log roughly the same times, and wonder if this is just… your speed now.

It’s probably not. What’s more likely is that your plan is missing the stimulus your body actually needs to adapt. Easy runs that are a little too easy, hard efforts with no real structure, no periodization — it all adds up to a well-trained plateau. A smarter plan introduces the right stress at the right time, so your body has a reason to keep improving. Busy people especially fall into this trap because consistency feels productive even when the plan itself has gone stale.

Something Always Hurts (In the Wrong Way)

There’s the good kind of tired — legs that earned their fatigue. And then there’s the low-grade, rotating cast of complaints: the hip that flares up around week four, the knee that’s “fine, mostly,” the shin that you’re choosing not to think about.

Nagging injuries are almost never bad luck. They’re the body’s version of a strongly worded email — a signal that load, recovery, or movement patterns are off somewhere. Generic plans don’t know your history, your desk job, your sleep debt, or the fact that you always skip the warm-up because you’re already late. A plan built around you accounts for these things. Consider chronic minor injuries a flashing sign that your programming needs a closer look.

You Always Arrive at the Start Line Unprepared

Not physically unprepared — you showed up, you ran, you finished. But you know that feeling of toeing the line and thinking, I didn’t really nail this training block. Life got busy (it always does), you missed a few key sessions, and now you’re hoping the fitness carried over from somewhere.

When you’re managing a demanding career alongside serious training, you need a plan that bends without breaking. Rigid, cookie-cutter plans have no capacity for a chaotic week in Q3 or a business trip that wipes out your long run. A good coach — or a plan designed with your life in mind — builds flexibility into the structure, so the wheels don’t fall off every time reality happens.

You’re Ready for a Distance That Scares You a Little

Maybe you’ve been running halfs and marathons for a few years and something keeps pulling you toward a 50K. Maybe you’ve done a 50-miler and there’s a 100 sitting in the back of your mind that you haven’t told anyone about yet. Whatever it is, stepping into a genuinely new distance requires more than just adding miles.

Longer distances introduce new physiological demands, new mental challenges, and new strategic questions around fueling, pacing, and gear. The leap from “I run marathons” to “I run ultras” is not a linear one. It requires intentional preparation from someone who’s actually stood at mile 70 wondering if their life choices are sound. That experience is worth something.

Conclusion

If any of these signs feel familiar, it’s not a failure — it’s a signal. You’ve grown past where you started, and that’s exactly the point. The next chapter just needs a plan to match. Take that leap, find a change in strategy, get strong, prepare, and do something bold! Find a coach that fits your goals and budget and navigate the next step in your run journey optimally. 

Ryan is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

How to Use Your Smart Watch as a Guide to Running a Marathon

Team RunRun coach Jay Bates shares his tips on how using your watch can help you get the most out of marathon day! 

“The more constraints one imposes, the more one frees one’s self.  And the arbitrariness of the constraint serves only to obtain precision of execution.”  

          —Igor Stravinski, Russian-born composer, pianist, and conductor

Here’s a common statement from running coaches: you cannot win the marathon in the first mile, but you certainly can lose it.  

Marathon Pacing Problems

The error has happened to many runners.  They get to the starting line feeling fresh and fit and fully tapered.  There’s a bounce in their step, an extra gear in their gait that was not present when they started the training block.  They have anticipated this moment for sixteen, twenty, or twenty-four weeks.  And now the gun is imminent.  

Anticipation leads to impulse behavior, so the runner decides at the last moment to move up in the starting corral.  They squeeze through the crowd to the pacing group five or ten minutes ahead.  It makes sense.  The body feels good.  And let’s be honest: there is a little bit of worry that if we start out slower than our intended finishing pace, we might not catch up.  So we listen to impulse rather than discipline.  

The first ten miles are easy. Confidence is high and the fueling plan is followed.  

But here’s the problem.  This wasn’t the pace that they trained to run.  Going out too fast—or faster than what they have trained to race—leads to burning glycogen faster than planned and depleting fat reserves earlier than anticipated.  The result is the “wall” or a “bonk.” A runner can do everything right with training and nutrition only to undermine it on race day with impulsive pace decisions.  

The mile splits get slower at mile 18—and start to unravel faster two miles later.    

We’ve all been there.  The temptation to chase impulse is strong, even among the disciplined.  

Efficient Marathon Pacing

The most efficient strategy in marathon pacing is to run negative (or progression) splits.  Coaches tell athletes to do this, and athletes tell themselves to do this.  Throughout the training block, this strategy is rehearsed in workouts and long runs.  By the time we get to the starting line, the body’s muscle memory has been trained to progress through the race.  

The key to executing negative splits in a marathon is to constrain yourself at the start by running slower than what will eventually be your average pace.  This strategic reality is counterintuitive to the dominant impulse to start faster.  

Smart Watch as a Constraining Strategy

I have seen runners write their anticipated splits on their forearm with a Sharpie pen, only to have sweat and water from a water station smear it away.  When that happens, a runner must rely on memory—a difficult task through a race as mentally draining as a marathon.  Instead, do not merely monitor your mile splits, enter them in your smart watch.  

Go to your smart watch app and create a “workout.”  Split your race into four sections: first twelve miles, the next eight miles, then four miles, and two.  

Section 1: Miles 1 to 12 

Set your target for the first twelve miles for five to (at most) ten seconds slower than your planned average pace.  Example: a runner planning for a 4-hour marathon will need to average 9:10 per mile.  Set the workout for a pace no faster than 9:15.  In this situation, the runner would be starting behind the 4-hour pacer.  If the runner averages a faster pace than 9:15, the alarm on the watch notifies the runner to slow down.  Mathematically, if a runner does this, they will be 60-90 seconds behind their target time.  But their energy will be preserved.  

Section 2: Miles 12 to 20

Set the target for the next eight miles at goal pace up to five seconds faster.  Our example 4-hour marathoner would have the smart watch set to notify if they are running faster than 9:05 average.  

A popular sentiment among marathoners is that a marathon starts at twenty miles.  My son put it this way: “A marathon is a controlled twenty-mile long run followed by the most grueling 10k you’ve run in your life.”  

He is not wrong.  

Given adequate training and proper fueling—both on race day and in the days and weeks leading up to the race—a runner should be able to reach this point in the race feeling like a progression is not impossible.  It is not a guarantee, of course, but a more restricted effort in the first twenty miles creates a greater likelihood for physiological efficiency, where glycogen reserves are conserved, metabolic waste is minimized, and heart rate is managed.  Mathematically, with this strategy, the runner would be on pace or at most a minute behind the finish goal.  

Section 3: Miles 20 to 24

The next four miles allow for the watch to be set five seconds faster.  At twenty miles, it feels like the race is almost over.  Common training cycles plan for one or two long runs of twenty miles.  We feel like we’re near the end.  But the twenty-mile mark is just over 76% of the race.  There still is a quarter of the race to run.  While it’s necessary to increase effort for progression, there is room for error in execution.  Our 4-hour marathoner would have their smart watch alarm alert them if their pace were faster than 9:00 in this section.  And even that would mathematically place them up to a minute faster than their finishing goal.  

But at this point, the runner can also make a decision to either stay on pace or progress faster than planned.  The further into the race, the more they can assess how their body feels.  Instead of acting on impulse at the start of the race, our marathoner can surge in the last few miles where the risk of undermining execution is lessened.  

In this situation, a runner who chooses to ignore a pace alarm at mile 23 is, well, less alarming.  

Section 4: Miles 24 to Finish

No pacing guide is necessary here.  The last two miles are about survival, hanging on to the end and surging whenever possible.  And, of course, celebrating at the finish.  

Get Set to Go

Here is a video where Coach Jay walks you through how to set up your Garmin watch to execute this strategy, 

Rehearse This Strategy

Throughout your training cycle, pick a long run every few weeks to rehearse this strategy.  Example: in a 20-mile long run four to six weeks from your race, create a workout for your smart watch that replicates your race plan.  

Warm – 2 to 3 miles

Section 1 Pace – 6 miles

Easy – 1 mile

Section 2 Pace – 3 miles

Easy – 1 mile

Section 3 Pace – 2 miles

Easy – 1 mile

Section 4 Pace – 1 mile

Cool – 2 miles

Rehearse the mindset you will need to rely on come race day—a mindset that is committed to trusting the body’s ability to progress through a long day of racing while intentionally targeting a pace that is behind schedule for almost half the race.  Give room to your start so you can finish strong.  

Jay Bates is excited to be a new running coach for Team RunRun.  He is also a runner, writer, teacher and wannabe podcaster.  Follow him @coach_bates_says on Instagram.  

Honolulu Marathon Race Report – Jonathan Cheng

Race: Honolulu Marathon

Runner: Coach Jonathan Cheng

Race Date: 12/14/2025

Location: Honolulu, HI

Results: 3:51:29

Strava Activity Link: https://www.strava.com/activities/16744761343

3 Bests – What aspects of the race did you like the most?

  • The scenery! Running 26.2 miles in paradise is an unbeatable experience, with sweeping ocean views, friendly neighborhood vibes, and a run past Diamond Head. It’s arguably one of the most beautiful races I’ve ever run.
  • The spectators are so friendly! The back half of the race is through neighborhoods, so a lot of people come out to cheer, hand out snacks, or spray their hoses on runners who are overheating.
  • I loved that the race didn’t have a time limit. Although it does pose as a hindrance by blocking roads, the organizers do a good job about slowly opening up the roads based on the last runner. It gives a lot of opportunities for people who just want to accomplish 26.2 while enjoying the beauty of Honolulu.

Not so much – Aspects of the race that didn’t do it for you

Not necessarily anything to do with the race, but the weather is very unpredictable in Hawaii around this time of year. An hour before the race, heavy rain caused the start to be at 92% humidity. I was sweating bullets by mile 3! 😭

  • The start is pretty chaotic. Even though there were corrals, they let everyone go at once instead of spacing each corral out (if that makes sense). That caused a ton of crowding at the start and for the first 3-5 miles of the race.
  • Having one of the biggest hills at mile 24. It’s just brutal at that stage of the race.Weird factor – What’s the weirdest thing about this race?
  • I wouldn’t say there’s anything weird about the race, but one thing that stood out was the fireworks at the start! It’s not every day that you get to start a marathon with a celebration.

Highlights of your race – What did you do well and enjoy about your race in particular?

I really liked that I stayed hydrated throughout the race! With the weather being humid and hot, having electrolyte and refillable water stations throughout the course was needed.

This is also one of the biggest marathons in the U.S., so there’s a ton of people to run with, regardless of what pace you’re at. I knocked off a solid 10 miles with a group of runners before they dropped me, but it’s nice to have people to run with a lot of the time.

Lessons for others – Share your pro-tips on the race to help the next runner

Even though it’s an early start at 5:00 AM, make sure you get to the start line even earlier! With virtually everybody taking shuttles and long lines to the portapotties, it can get really hectic. We started lining up for shuttles around 3:30 AM and ended up almost missing our start!

Lessons you learned that will help you next time around

Don’t underestimate the heat and run off of effort. Although the heat isn’t blistering, it’ll sneak up on you if you don’t hydrate early and try to run your usual pace.

There are two fairly long climbs – at mile 7 and 24. Take your time working through these, and be mentally prepared to run a long hill towards the end of the race. If you don’t, the hill can feel brutally long.

Most important course specific knowledge to know about the race

You will be running with 10K runners at the start of the race, so just know that not everybody is running at marathon pace. Also, don’t forget about the hills!

Aesthetics – Is it a pretty course?

100% the most beautiful course I’ve run!

Difficulty – Is it a tough course?

The course itself isn’t tough, but it’s the combination of heat and humidity with two long climbs that can feel challenging. Because the weather’s average has been hotter than ideal, I’d say this isn’t a PR course.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Yes, besides the lack of shuttles and start line chaos, everything else is well run! The expo and finish line festival are very well organized.

Competition – Is there a strong field?

I feel that a majority of people are targeting this race for the aesthetics or the no-limit on time rule, so it’s not a super competitive field. However, there are still plenty of people that I saw at the front of the race!

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Based on my experience, the hotels and race registration weren’t competitive just due to the size of the race. Flights can be expensive, so make sure to look early or fly in a day or two earlier/later!

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Aid stations are pretty frequent at the start of the race, but they are more spread out during the Kamehameha Highway portion of the course. Make sure to get your hydration early and often before you reach the highway!

Weather and typical race conditions

Not blistering hot temperature-wise (average 72 F°/22 C°), but humidity is something to watch out for (92% humidity at the start).

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Carrying a water bottle is nice, as there are refillable water stations!

Spectators – Is this a friendly course for your friends?

The first half is a little difficult because of how early the start time is. Additionally, there are just so many people at the start, it can be hard to find your runner. However, the finish line is very nice for spectators!

How’s the Swag?

Very cool medal, but other than that, swag is pretty standard, with a finisher t-shirt and a free masalada at the end of the race.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

8/10! I love this race because of how friendly everybody is and the scenery, but running in the heat is pretty tough. If you’re already visiting Honolulu, or you just want to enjoy the course, I’d highly recommend running it!

Jonathan is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

UltrAspire Zygos 6.0 Review

TRR coach and ultrarunning adventure specialist Dandelion Dilluvio-Scott shares her experience and insights in her UltrAspire Zygos 6.0 Review – Enjoy!

Gear Category: Hydration (Vests/Belts/Bottles) 

Name of Gear: UltrAspire Zygos 6.0 

Typical Price: $199 

Where to Buy: Running Warehouse or directly from UltrAspire 

Best Use, What did you use this piece of gear for the most? Roads, track, trails, long runs, post-run,  workouts only, racing only? 

The Zygos 6.0 is my go-to for long training runs, adventure outings and ultras from 100K to 200+miles in  any environment. With 14 liters of storage capacity it has plenty of space to accommodate whatever  gear the race or terrain requires. I love using the Zygos 6 on lengthy mountain missions which the  weather patterns are fickle. I can easily fit an insulated layer, foil bivy, joggers, hat, gloves and rain shell in the main compartment and ample nutrition and water on the outside pockets. Conversely, in the desert there are countless configurations available for carrying extra water using a bottle, bladder and/or various sized soft flasks. The vest can also be compressed down and used comfortably during  shorter outings without chafe of bounce making it a versatile option if I’m traveling and not bringing my  entire vest quiver!  

Additional Sizing Comments: I have found that the Zygos 6.0 fits true to size. 

Comparison to Past Models: As someone who was absolutely in love with the Zygos 5.0 for several  years, it was difficult for me to comprehend what could be done to improve on what I thought was  already and absolute masterpiece. I 100% loved the vest as it was aside from black being the only color  option. However, when I received my first protype I was amazed by the upgrades and innovations. The  chart below outlines the key differences. 

Zygos 5.0 Zygos 6.0
Trekking Pole Storage Trekking pole shock cords on  bottom of the vestTrekking pole shock cords on bottom  of the vest & UltrAspire Quiver compatible
Pocket Setup Eight easily accessible pockets  to organize your nutrition,  hydration and gear. Pockets  are not completely  symmetrical and setup is  different on each side of the  vest.Ten easily accessible pockets to  organize your nutrition, hydration  and gear. Pockets are on either side  of the vest are symmetrical  (identical)
Stretch Fabric Pockets built with 4-way  stretch fabric to accommodate gear of different sizes.Pockets built with 2-way stretch  fabric to minimize bounce of objects  within. For example, water bottles  pockets stretch side to size to  accommodate different flask sizes,  but not up and down.
XT Fabric Robust XT fabric used on high  wear areas to increase  durability. Robust XT fabric used on high wear  areas to increase durability. Additional XT fabric utilized on the  bottom of the back pocket in order  to accommodate trekking poles if  user prefers to stash them or other  sharp objects there. 
Main Compartment Fabric Mesh fabric on main  compartment of the vest reducing weight.Laminated gird fabric on the main  compartment of the vest increasing  durability and water resistance. 
Hydration Storage Compatible with a 2-liter  bladder. Two pockets up front  designed to cold 300-500ml  soft flasks. Compatible with a 2-liter bladder. Two pockets up front designed to  cold 300-800ml soft flasks. Two  additional soft flasks can be stowed  in the easily accessible side pockets  (the blottle hose attachment works  great with this option!). 
Hydration Included 2L bladder 2x 800ml Soft Flasks
Color Options Black Black or Steel Blue

Comparison to Other Brands: The Black Diamond Distance 15 is a similar sized adventure/race vest with  hard-wearing material. There are less pockets, hydrations storage options and only one way to stow  poles. I personally also find their fabric to be abrasive on the skin. Salomon carries several vest models in  the 12-15L range. However, every Salomon vest I have ever tried has caused substantial chafing and only  lasted a season before developing holes and/or getting too stretched out to fit properly. 

Durability: 

After a season of rough mountain use, including a journey across the San Juans during Hardrock 100, this  vest looks like it did when I received it… though it has accumulated some dirt! 

Changes for the next model: I’d love to see a green version and an ice axe attachment point. 

The True Test If your friend were looking for a piece of gear in this category, would you recommend  they buy it and/or would you give this as a gift to that friend because you like it so much? Would there  be something else you recommend they get instead because this gear doesn’t fit their needs? 

Just like the Zygo’s 5.0, the 6.0 version is a thoughtfully designed and sturdy running vest perfect for  ultras or long adventure days in the wilderness. I highly recommended it to athletes in need of a robust,  high-capacity workhorse vest.  

Full disclosure, I am sponsored by UltrAspire, but was using their products well before I had a  relationship with the brand. I do not get anything from the company for leaving a positive review. I  received this vest for free as a prototype before it was released. I was also involved with some of the  research and development surrounding the creation of the 6.0 version. 

Coach Dandelion Dilluvio-Scott with her UltrAspire Zygos 6.0

Dandelion is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Return to Running Postpartum – Journal Entry #3

TRR Coach Amanda Hamilton shares her next update on her return to running postpartum. 

I am here to provide some updates and inspiration after my first few races postpartum!  If you are currently pregnant, thinking about getting pregnant, or in the throes of postpartum, I want to share my positive experience to show that it is possible to return to running in a safe and strong way, whether you are an elite runner or a middle-of-the-pack recreational runner.  I want you to know you can still reach new PRs and work towards your full potential after kids.  

The running world is seeing a bit of a baby boom right now, with many elite female athletes announcing pregnancies (like Sydney McLaughlin-Levrone and Emma Bates), and I’m so excited to see them return to the sport as new moms.  Women like Elle St. Pierre are inspirational examples of the female body’s amazing ability to continue to perform at a high level athletically after giving birth less than a year earlier.  Elle won the 3000m at the 2026 New Balance Indoor Grand Prix 8 months after welcoming her second son.  

Although I am not in the same athletic class as the professionals, I was able to return to running on a similar timeline and experienced analogous successes for my fitness level.  

Here’s a quick round-up of my postpartum races this winter, which I hope can inspire and motivate others to believe that they can do it too! 

January 18, 2026 (6 months postpartum) 

5K Road Race

New PR by over 1 minute and 3rd in Female 30-34

January 24, 2026 (6 months postpartum) 

1-Mile Track Race

First time racing this distance and first time breaking 7-minutes in the mile! 

February  8, 2026 (6.5 months postpartum) 

10K Road Race 

New PR by over 4 minutes 

I was so proud of myself for each of these efforts, thankful for my body and all that it is capable of, and grateful to my family for helping me continue to prioritize my running in my newest era as a mom of 3. 

Though I am not a doctor or physical therapist and would encourage you to speak with yours about a return to running postpartum, I would love to share my reflections on how I made my own return successful.  Some of these may surprise you! 

  1. Started with a Run/Walk Program 

My early weeks postpartum focused on rebuilding my mind-body connection, rehabbing my pelvic floor, and easy walking.  Once I was ready to add some running to my walking routine, I did so very gradually.  My first run/walks looked like this, and were separated by a rest day in between: 

5-10 minute walking warm up 

3 x (1-minute run + 2-minute walk) 

5-10 minute walking cool down

No matter how much or how fast you were running pre-baby, it is a good idea to start your comeback with a run/walk program.  

  1. Prioritized Sleep and Recovery 

I did not return to strenuous exercise until I was getting consistent high-quality sleep. Even after that, if I was coming off a random bad night of sleep, I would push a workout to another day. I also incorporated recovery protocols like massages and sauna sessions.  I got bloodwork done when I was a few months postpartum which helped me assess how I was recovering and whether I had any nutritional deficiencies.  During my return to running, I was highly focused on my nutrition and hydration. 

  1. Minimal Use of the Jogging Stroller

I totally understand why this may be controversial or unhelpful, but I attribute much of my success to the fact that I went out for my runs completely solo and “off the clock” in terms of my responsibilities as a mom.  Those of you who have run with a stroller can attest to how much harder pushing the stroller makes a run feel.  By leaving the stroller and baby behind, I was able to focus on my form.  I think this was huge for injury prevention.  Additionally, from the mental side, it is easier to tune into yourself when your child is not with you. For many people, finding childcare is difficult and the only way to fit in a run may be to do it with your baby in the stroller.  If you are running with a stroller and struggling with injuries, I would consider making time for running without the stroller to see if that helps things. 

  1. Stopped Breastfeeding

Another factor for me was my lactation status.  This time around with my third baby, I breastfed for about 4 months.  I found that the soft tissue issues I was having (e.g., Achilles) significantly improved after I stopped breastfeeding.  It was also much easier to make time in my schedule for runs when breastfeeding/pumping was removed from my daily schedule.  I am super supportive of each woman’s choice to breastfeed for as long or as short a time as she would like; I think the impact that breastfeeding can have on your return to running is worth noting here because it was something I didn’t realize until I was navigating it myself.  My midwife and physical therapist were instrumental in explaining the way hormone levels during lactation can affect joints, soft tissue, and muscle. 

  1. 12-Week Build to 5K PR

After I progressed through my run/walk program, I moved into a 12-week 5K training block.  Each week I included one long run and one track workout, plus a couple of short easy runs.  I was also strength training 1-2 times per week and cross-training on an “as needed” basis.  I paid super close attention to what my body was feeling and did not hesitate to pivot to cross-training if something was feeling a little off. In this stage of life, you can’t maintain consistency without welcoming flexibility. A healthy dose of flexibility played a big part in my safe and successful return as a postpartum runner. 

Always remember to listen to your own body, trust your instincts, and do what you feel is best for you and your family.  There is a lot to consider when you are building back your fitness after welcoming a baby. 

I am looking forward to supporting more athletes through the beautifully messy metamorphosis that is pregnancy and postpartum running.  Please reach out to me if you have any questions!  Your fastest years may just be on the other side of your pregnancy/postpartum journey!  Cheers to all of the mother runners and the PRs ahead of us. 


Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running. She’s excited to help both beginner and intermediate runners achieve their goals.

Body Weight Supported Running

This article is all about running on air! TRR coach Christina Mather shares her insights and tips on how to view and incorporate body weight supported running options into your training. 

Disclaimer: Views and information provided are written from a coaching and athlete perspective. Seek out recommendations of a medical doctor, sports medicine doctor, or physical therapist for details specific to an individual case or injury.

Body Weight Supported Running: Expensive Trend or Valuable Tool

Non-runners often marvel at what drives a person to begin running and to continue the practice of lacing up for days, weeks, months, years, and a lifetime. Despite the lengthy explanations runners give when it comes to this topic, it boils down to 3 motivations or combinations thereof: love of the movement of running, desire to explore personal levels of physical performance (volume, pace, strength), or desire to maintain or improve physical activity level and health. 

At some point, the body that has allowed an athlete to push will be the body that stops the athlete in their tracks. Running and non-running related injuries, a limit (physical or mental) on the body’s ability to push volume or pace, and training fatigue may require a decrease in or break from running. Typical cross-training alternatives during a running break include complete rest, swimming, aqua jogging, cycling, and the elliptical. While these types of cross-training activities may be necessary to off-load an injured, over-worked, or over-fatigued area, the result for the runner is often frustration or boredom from an activity that is not the preferred movement. Cross-training may also result in a decrease in sport specific neuromuscular, muscular, skeletal, and sometimes aerobic conditioning that running provides. Although many factors contribute to the risk of subsequent running related injuries1, this de-conditioning and potential compensation issues cannot be overlooked. Unlike other modes of cross-training, body weight support (BWS) running provides the injured runner an opportunity to gradually load the skeletal and muscular system in preparation for return to overland running. 

Common Body Weight Supported Options 

AlterG Anti-Gravity Treadmill

The AlterG Anti-Gravity Treadmill (AlterG) is the original BWS treadmill option. Developed in 2005, the AlterG Anti-Gravity Treadmill uses a patented NASA Differential Air Pressure technology to calibrate air pressure in combination with an athlete’s weight in precise 1% increments to reduce gravitational load on the athlete2. To use, the athlete steps into the lowered air chamber on the treadmill while wearing a pair of AlterG lightweight shorts. Once the air chamber’s frame has been pulled up and locked into place, the athlete zips the shorts into the air chamber to form a seal. Body weight reduction is selected. The athlete crosses arms over chest while the air chamber calibrates and fills with air. Selections to treadmill speed and running occurs as they would on a conventional treadmill. Although the AlterG shorts come in a variety of sizes, the fit may be hit or miss for comfort. The AlterG does not hinder upper body movement; however, some may find a change in arm carriage to prevent arms from hitting the air chamber. The design of the air chamber blocks visibility of the runner to see their feet but includes a window allowing others to monitor gait and movement patterns. Unfortunately, the steep price tag of $35,000 – $75,000 limits use to sports medicine, physical therapy, and athletic facilities with rent by the hour pricing.

Light Speed Lift

The Light Speed Lift (LSL) was developed in 2012 by Malcom Macaulay as a “more effective, efficient, reliable, and affordable, alternative to existing systems (at the time).”3 The LSL uses steel tubing to create a scaffolding underneath and adjacent to the sides of the treadmill. The user is lifted at the hips by wearing a pair of “magic shorts” which attach to support cords that are connected to the steel tubing. Body weight offload is in 10-pound increments up to a maximum of 40-60 pounds. Instantaneous lift adjustments can be made with the height-adjustable mounting points. LSL systems range from $1,700 for the Home Fitness Version (LS-300) to $3,700 for the Commercial Version (LSX-500) with options to customize the steel support appearance and color scheme. 

Lever Movement System

The Lever Movement System (Lever), like LSL, is a BWS that is accessible to the at-home user. Founded in 2019 by Brad Miles and Ryan Ognibene, Lever is a lightweight treadmill attachment that is compatible with most treadmills4. Unlike the LSL, Lever attaches directly to the arms of a user’s treadmill. The user is supported by the frame of the Lever with a bungee that is routed through pulley rollers on the frame and pulley rollers on the user’s Lever shorts. Lever offers 3 models which range in price from $999 to $1,449 with purchase and rental options. Although the base model does not include a scale, the bungee is marked allowing the user to reduce weight in 8-pound increments for up to 45 pounds of weight reduction. The mid-range and travel models include a scale allowing adjustments to the bungee incrementally for up to 45 pounds reduction as displayed though the Lever app. The Lever Go+ Scale model can be folded and transported in a carrying bag. 

As much as there is to like about the Lever System, some find that the placement of the bungee cords can interfere with arm movement impacting running and walking gait. Although Lever models include the option of a scale, measurements may not be precise. Despite the availability of a portable BWS, use is up to the discretion of the gym or fitness center and the comfort level of the athlete. Use of a Lever in a crowded gym is noticeable and not discreet. Smaller gyms, hotel gyms, and physical therapy gyms are often more open to the use of the Lever on their equipment. 

Effectively Supplementing Training

The caveat to the use of body weight supported running as an effective tool in a runner’s arsenal of options is that it is used at the level required for injury rehab and advanced at a pace that promotes injury recovery and regain of strength. In the case of a healthy athlete using BWS running, it must be done as a supplement to existing running volume and intensity as opposed to in place of to prevent a decrease in muscle and tendon strength, bone density, and aerobic capacity. Research showing alterations in lower limb kinematics as well as stride characteristics5 further demonstrates the need for mindful insertion of BWS into training plans for healthy and injured athletes. 

Injury Recovery

The type of injury will dictate which type of BWS is most appropriate, the amount of weight reduction, rate of progress, and starting point. This is best done in conjunction with the treating medical professional (sports medicine doctor &/or physical therapist) to ensure the proper BWS protocols are in place. Early in the recovery stages from an injury, the AlterG may be more appropriate due to the precision and range of BWS. Once the athlete can start load bearing in the 45–60-pound reduction phase, the athlete may begin a return to full-weight bearing running program using the variables of weight reduction, time, pace, and incline (if available). The guideline of running for 30 minutes at 95% BWS as a threshold for returning to overland running is given by the research article, Role of Antigravity Training in Rehabilitation and Return to Sport After Running Injury.6  Adjusting or introducing one variable at a time gradually loads the body and provides the athlete a clearer picture of what can be pushed forward, maintained, or reduced to avoid prolonging the healing process and return to sport. An example week is as follows:

Athletic Performance 

BWS running may also be used as a tool for enhancing athletic performance. An athlete may be struggling with the neuromuscular patterns or mental barriers against increasing pace. In this case, trading a workout session for a BWS session can allow the athlete to experience the feeling of turning over the feet at a faster pace without the added aerobic strain. Over time, weight support can be dialed down so that faster paces are run unsupported.

Athletes wishing to increase volume with less risk of injury may choose to add additional mileage at reduced weight to allow the body to adapt to extra mileage with less pounding on the muscles and joints. This can also be beneficial to athletes who may be on the line of burnout or fatigue but does not want or need to fully pull back on training.

Final Thoughts

The development of the AlterG in 2005 changed the options and approaches available to athletes during injury. Companies like Light Speed Lift and Lever have brought BWS options into the homes of runners from recreational to elite. Professional athletes like Kara Goucher (Lever) and Jordan Hassay (Light Speed Lift) have further helped brands move from novelty status to a recovery tool that can be considered by recreational and competitive athletes.  While body weight supported running is not a replacement for road, trail, or treadmill running, appropriate and thoughtful use can be a valuable cross-training option during injury, recovery/post-injury, or to gradually increase volume or practice intensity in a running routine.

Sources:

1 Hulme A, Nielsen RO, Timpka T, Verhagen E, Finch C. Risk and Protective Factors for Middle- and Long-Distance Running-Related Injury. Sports Med. 2017 May;47(5):869-886. doi: 10.1007/s40279-016-0636-4. PMID: 27785775.

2 AlterG,  https://alterg.com/our-story. Accessed 1 April 2025.

3 Light Speed Lift, https://www.lightspeedlift.com/pages/about. Accessed 1 April 2025.

4 Lever Movement, https://levermovement.com/pages/who-we-are. Accessed 1 April 2025.

5 Neal M, Fleming N, Eberman L, Games K, Vaughan J. Effect of Body-Weight-Support Running on Lower-Limb Biomechanics. J Orthop Sports Phys Ther. 2016 Sep;46(9):784-93. doi: 10.2519/jospt.2016.6503. PMID: 27581179.

6 Heather K. Vincent, Aimee Madsen, Kevin R. Vincent,

Role of Antigravity Training in Rehabilitation and Return to Sport After Running Injuries,

Arthroscopy, Sports Medicine, and Rehabilitation, Volume 4, Issue 1,

2022, Pages e141-e149, ISSN 2666-061X,https://doi.org/10.1016/j.asmr.2021.09.031.

(https://www.sciencedirect.com/science/article/pii/S2666061X21002339)

https://www.lightspeedlift.com/products/ls-300-1

The AlterG system was one fo the pioneers in body weight supported running.

https://alterg.com/#products

The Lever system is one popular and more affordable body weight supported running options.

https://levermovement.com/pages/how-to-use-lever

2025 Eugene Marathon Race Report

TRR coach Chris Poole shares tips and insights in his 2025 Eugene Marathon race report to help you be your best on race day. Let’s go!

Race: 2025 Eugene Marathon

Runner: Coach Chris Poole

Race Date: 04/27/2025

Location: Eugene, OR

Results: 2:57:11

TRR coach Chris Poole shares tips in his Eugene Marathon race report.
Photo: Eugene Marathon

3 Bests – What aspects of the race did you like the most?

  • I loved the Race Atmosphere! Tracktown USA is such a vibe- and you have people cheering you on throughout the entire course!
  • I loved also that the course is designed for you to run fast. Only small little bit of elevation at mile 8/9 which runs right past South Eugene High School, before going by Hayward Field and the start line again. Lots of groups who work together to help you chase your times
  • The finish is one of the best in marathoning! Finishing with 200 meters on the track, stands full of people cheering for their loved ones, but also for you! Eugene is such a knowledgeable running community- they recognize what you are doing is so cool!

Not so much – Aspects of the race that didn’t do it for you

The only thing I didn’t like was that there was Gatorade on the course. I don’t do well with sugary sports drinks and was hoping there would be some more specialty electrolyte drinks like Skratch.

Weird factor – What’s the weirdest thing about this race?

Not the weirdest, but definitely the coolest part is that there is a good part of the course that goes through Pre’s Trail, which was dedicated to the late Steve Prefontaine, American Distance running legend!

Highlights of your race – What did you do well and enjoy about your race in particular?

I loved that I was able to settle into a pace right away and not go out too hard at the start. It is very easy to get out quicker than anticipated and then lose gas by the time you hit the bigger hill of the course between 8 and 9. I stayed consistent and focused on my fueling to feel strong!

Lessons for others – Share your pro-tips on the race to help the next runner

This is for those who are able to – If you buy the VIP upgrade, you get access to store your gear and warmup on the Hayward field track, along with private bathrooms. This was perfect for me as I didn’t want to have to worry about stashing my gear at my car, timing my warmup around others at the port o potties, and also with gear check. Very private gear check area. Don’t have to worry about lines!

Lessons you learned that will help you next time around

  • Make sure to pace yourself as you make your way into Springfield, and then turn around towards Pres Trail. I felt great with my pack I was running with and tried to push the pace at Mile 14 which bit me in the butt. Make sure you stay pretty well engaged.
  • The last few miles will feel long, but just know that you are near the finish!

Most important course specific knowledge to know about the race

Nothing to call out in particular, just know that miles 15-25 will be on more narrow paths.

Aesthetics – Is it a pretty course?

Very very pretty especially as you get into Pre’s Trail!

Difficulty – Is it a tough course?

Not a tough course!

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well run, The course organizers put on a very great event

Competition – Is there a strong field?

Strong field! Lots of runners under 3, and big packs at each major checkpoint!

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Definitely register in advance. This year (2026) sold out by Christmas 2025. Hotels will get booked quickly as well, so would recommend checking those out as soon as you sign up for the race

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Standard fare!

Weather and typical race conditions

Usually a little chilly, but no rain the past few years

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Nothing special needed! Just what you normally would have for a race

Spectators – Is this a friendly course for your friends?

Super spectator friendly! Multiple accessible points that make it super fun to cheer ! Especially where the course runs by Autzen Stadium (Home of the Oregon Ducks football team!)

How’s the Swag?

Nike running shirt! Medal is super cool, and then they have Nike gear available for purchase at the Apparel sales at the convention center and post race

The Overall Score for this 2025 Eugene Marathon race report – How many stars do you give this race and do you recommend that others run it?

10/10! nothing beats this! Eugene is a dream of a city to run in, has a small town feel with big city race vibes and the organization is top tier. Will not regret!

Tips for Training in the Heat

How can you be your best, both with training and racing, as the temperature is increasing? TRR coach Scott Fauble shares his tips for training in the heat – Enjoy! 

The temperature may be going up but you still have to get your training in if you want to have a shot at running a PR this fall! As someone who has coached amateur runners for the last 10 years, and trained through many a summer as I prepped for fall marathons, I know how tough it can be to wake up early, hydrate fully, and then look at my watch only to see splits that are nowhere near my expectations, and miles off of what I have done in autumn and spring seasons in the past. The point of this piece is not to teach you how to beat the heat. The point of this piece is to outline the necessary changes you can make in your workouts in order to get the most out of them so that when fall comes around, and race season approaches, you accomplish your goals. 

TRR coach Scott Fauble shares tips on how to train in the heat and be your best when race day comes around!

6 Tips for training in the heat

  1. Slow down
  2. SLOW DOWN
  3. SLOW THE $%*^ DOWN
  4. Hydrate and fuel appropriately
  5. SLOW DOWN
  6. Let the heat work for you.

Haha! Ok, point made – slowing down is a big part of the equation. Let’s dive deeper. 

Expectation Management

The biggest key to training through the summer is lowering your expectations and accepting that you are not tougher than the sun. You just cannot run the same splits at the same effort when it’s 80 degrees as you can when it’s 40 degrees. But guess what, you don’t have to run the same splits to get the same results and adaptations. Your body doesn’t know pace, it only knows effort. Heart rate, lactate levels, sweat rate… none of the things that we can manipulate in workouts to trigger adaptations are tied to pace. They are all tied to effort. That means that if you can take your ego out of the workout that is 70 degrees and 70% humidity, and slow down, you can still trigger your body to adapt in the ways that the workout is calling for. 

“Ok, Scott, how much should I slow down?” You may ask. Good question, if you add up the dew point and temperature that total can inform what % you need to slow down to accommodate the heat. 

Temperature + Dew Point => % Pace Adjustment

  • 100 or less:   no pace adjustment
  • 101 to 110:   0% to 0.5% pace adjustment
  • 111 to 120:   0.5% to 1.0% pace adjustment
  • 121 to 130:   1.0% to 2.0% pace adjustment
  • 131 to 140:   2.0% to 3.0% pace adjustment
  • 141 to 150:   3.0% to 4.5% pace adjustment
  • 151 to 160:   4.5% to 6.0% pace adjustment
  • 161 to 170:   6.0% to 8.0% pace adjustment
  • 171 to 180:   8.0% to 10.0% pace adjustment
  • Above 180:   hard running not recommended

Here’s a chart to help calculate what those percentages equate to:

Source: https://www.wickedbonkproof.com/running-training-tips/-adjusting-pace-for-heat

Think Progression

This is a great starting point, but if you really want to dial in your workouts on those hot summer days there are a few other things you can do to make sure that you are getting the most out of your summer training. First up, we return to our initial list and we SLOW DOWN! Heat exposure is kind of like a bowl, the more heat you experience the more it fills up until it’s overflowing. If you push yourself to the point where your metaphorical heat cup runneth over, your body shuts you down. In order to prevent this, it’s helpful to do these summer workouts as progressions because we can always speed up, but when you start too fast it’s really tough to pull the pace back and save the workout. So, start your workouts slower than even the above heat chart suggests. 

Fueling and Cooling

The second thing you can do is fuel properly and cool ourselves off during sessions. On hot days I liked to do my intervals back and forth on one stretch of road so I could stash a bottle of ice water or a cooler and a sports drink at the start/finish of intervals, that way I could pour water on my head and make sure that I was getting extra carbs in workouts. Some particularly helpful places to focus on cooling are the back of your neck or the inside of your wrists. You can also run while holding ice. 

In addition to using the ice/cold water to cool your body/core, when it’s hot outside you burn more calories because sweating takes energy. Due to that increased energy expenditure, your intake needs to increase as well so crank up the fueling. Additionally, while I usually think that electrolytes are over hyped because the American diet has more than enough salt to cover almost everyone’s needs, if you have a history of cramping you should consider using a carb drink with electrolytes or you can take a salt pill before you start. 

Prioritize Effort

The final tip for training in the heat is key to your success: If you can slow down and prioritize effort over pace in the heat, summer training can actually be some of the most effective training that you do. We’ve all seen the army of influencers touting the benefits of sauna use for health, and while I can’t speak to the efficacy of those red-light masks that make you look like MF Doom, I can tell you that heat training (if done right) has some pretty sick side effects. Heat exposure has been shown to jack up natural erythropoietin production which causes your body to create more red blood cells which allows you to transport oxygen more efficiently. 

So, this summer when you’re slogging through hot, muggy, sweaty miles and getting ready for that fall marathon, don’t despair. Take your ego out of it, slow down, turn your workouts into progressions, dump ice water on your head, take a couple extra sips of that sports drink, and let the adaptations come!

Female Hormones and Distance Running

Being a woman in sport is challenging to say the least, yet the reward of accomplishing your goal while also battling hormonal changes throughout every month is so worth it. To be successful and have longevity as a female in distance running, you must understand how such an endurance-heavy sport affects various hormones in the body. You must work with your hormones, not against them. With the right fueling and training, your hormones can become your biggest performance advantage. Read on to learn more about female hormones and distance running with TRR coach Stormy Wallace. 

Key female hormones affected by distance running

The human body consists of thousands of hormones, from those that allow you to maintain a healthy circadian rhythm to those that help regulate the menstrual cycle. Running in particular has a major effect on female hormones such as estrogen, progesterone, and cortisol. Estrogen and progesterone are key hormones in the menstrual cycle, while cortisol is a key hormone in regulating stress and mood. 

Estrogen and progesterone tend to drop as a result of heavy training in the field of distance running. This decrease may cause menstrual cycle irregularities, but proper nutrition is critical to prevent these irregularities. Additionally, you can strategically time your fueling around your cycle to enhance energy, recovery, and performance. 

Cortisol is raised as a result of endurance activity, releasing endorphins and giving you the “runner’s high” that we all crave. However, having chronically high levels of cortisol for too long can have negative effects. Yet, like anything, there are a plethora of preventative measures one can take to combat these negativities. 

How to Support Hormonal Balance as a Runner 

Due to the endurance-heavy nature of distance running, it is extremely important to understand how to maintain healthy levels of estrogen and progesterone, which tend to drop not only as a result of distance running, but also at certain points in the menstrual cycle. Intentional fueling is critical in order to mitigate menstrual irregularities, enhance recovery, and improve performance. Although fueling as a female endurance athlete can be complex, here are a few core principles to help you do it effectively: 

  1. Don’t fear fat. Fat is one of the most essential macronutrients for female athletes as cholesterol acts as a primary building block and precursor of the creation of hormones like estrogen and progesterone. Consuming healthy fats such as avocado, fatty fish, olive oil, and nuts can regulate hormone levels in female athletes. 
  2. Time your fueling. Avoid training fasted as this can negatively affect your hormonal interactions around exercise. Be sure to consume simple carbohydrates before training, and a full meal consisting of carbohydrates, protein, and fats within 30-60 minutes following a workout. The best ‘pre-run’ snack is not one size fits all; you should eat whatever works for you! Experiment with different foods and determine your best fit. 
  3. Intentional supplementation. Unfortunately, most supplements on the market are actually unnecessary, and with proper fueling, you can get your vitamins from the food you eat. Therefore, don’t waste your money on excess supplements that you don’t truly need. There is, however, a lot of research on creatine monohydrate and its ability to help women maintain stable estrogen levels throughout their cycle. The up and coming research on creatine’s effects in endurance sport makes it a great candidate to add to your supplementation routine! 
  4. Fuel around your cycle. Often referred to as “cycle-syncing”, there are specific foods that correlate to different phases of the menstrual cycle in order to maintain hormonal balance throughout menstruation. 
    • During menstruation (days 1-5), iron-rich foods become crucial to combat the drop in estrogen during this stage. 
    • During the follicular phase (days 1-13), healthy fats become critical to support hormonal balance as estrogen levels begin to rise again. 
    • In the ovulatory phase (day 14), estrogen levels are at their peak, and therefore performance, mood, and energy are peaking as well. Fueling the body with complex carbohydrates is essential to support an elevated mood, physical performance, and higher energy levels during this stage. 
    • Finally, the luteal phase (days 15-28) requires extra hydration and lean protein in order to mitigate effects of bloating during this stage. Ultimately, cycle syncing is extremely complex, but if done correctly can allow you to use your cycle as a performance enhancer and not be held back! 

Cortisol and training

Raised cortisol levels as a result of exercise can be both good and bad. The issue comes when cortisol levels become too high and the body stays in a state of ‘fight or flight’ for far too long. This can hinder recovery time, sleep, mood, and overall performance. Fortunately, proper fueling with carbohydrates before exercise, and carbohydrates as well as protein following exercise have been shown to lower cortisol levels. Additionally, overall stress reducing activities such as meditation and deep breathing can bring the body back to homeostasis after training. Finally, supplementation with magnesium and/or ashwagandha before bed has been shown to reduce cortisol levels after a long day, ultimately improving sleep.

TRR coach Stormy Wallace shares insights on training specifically as a female distance runner.

Key Takeaways

Being a female in the sport of distance running can be challenging, but should not be feared. If proper fueling and simple lifestyle modifications can be adopted, your hormones become your superpower in the sport of distance running! Food should not be feared, but instead used as a tool in your toolbox to enhance your performance, mood, and life! 

Sources: 

https://pubmed.ncbi.nlm.nih.gov/8584849

https://pubmed.ncbi.nlm.nih.gov/15831061

https://pubmed.ncbi.nlm.nih.gov/18787373

https://www.womensrunning.com/health/hormone-balancing-foods-nutrition/

https://www.womensrunning.com/health/food/a-female-runners-guide-to-eating-for-energy/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/ 

https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance

Stroller Running Tips

Coach Shiloh McGlasson shares her stroller running tips.

TRR coach Shiloh McGlasson shares her stroller running tips to keep you training well while parenting! 

New Parent with time limits? Stroller running is the way to go. When my husband had those long working days, a stroller was the only way I could run. Here are my best tips and tricks for keeping you running while parenting.

Top 6 Stroller Running Tips

  1. Switch your hands on the bar every 2-3 minutes (max, every ten minutes).This one may take training. My first few weeks, I started with 2 minutes on, one minute off, switching hands every two minutes to train my body and mind.
  2. Focus on building another mile or couple of minutes to your total each run.Your body may be sore, or extra tired after the first run. Everything has to have a build.
  3. Slow your pace. Stroller running can lead to a higher HR, even at your normal “easy pace.” My usual stroller pace varies, but on easy runs my stroller pace is usually one to two minutes slower than my regular easy run pace.
  4. Emphasize posture on your first few runs! When running with a jogging stroller, the first few runs really need to emphasize posture! Bending forward to push is the body’s natural reaction. Make sure you are straight up, check in on yourself every few minutes. Incorporate strength training (if you can) to help improve posture. 
  5. Anything that can hold toys will be your friend. My toddler loves to throw things, but we use a toy tether to limit the stops. A stroller console is also very useful when you need to hold gels, water bottles, or toys!
  6. Most importantly, try to run somewhere with at least one accessible bathroom. This one may seem silly, but having an accessible bathroom you and your stroller can go into is a must (for most people). I live in the city, so I map out my stops if needed. This also means I run on really flat terrain with a locked wheel, which is much more helpful than trails. 

All six points are some of the more important things I have learned while stroller running. Make sure you check the stroller safety manual for safety features. I personally waited to run until my baby could fully sit up unassisted, but ask your doctor if you are unsure. 

Building up to anything is the most important part. I hadn’t run in over a year before stroller-running. I started with simple intervals to get used to pushing a stroller and the weight of it. Eventually I built up to six continuous miles, and kept going! Take it slow, bring snacks, and enjoy the ride. Stroller running is a great way to get your run in, and have memories with your kids.

Gear Recs

  • I love the Toy Tether to keep my kiddo’s toys in the stroller and to limit the stops along the way! 
  • The Baby Jogger Caddy is a must for keeping organized and keeping the kiddo occupied on the run!

Asheville Marathon & Half Race Report – Tanner Amrhien

TRR coach Tanner Amrhien shares insight on how to be your best in his Asheville Marathon Race Report.
Photo: iDaph

Race: Asheville Marathon & Half

Runner: Coach Tanner Amrhien

Race Date: 03/21/2026

Location: Asheville, North Carolina

Results: 3:24:04

3 Bests – What aspects of the race did you like the most?

  • People always! The Asheville community is resilient after Hurricane Helene. The community rallies around events like this and they show their support for those that support their community through running.
  • The views. Anywhere you look, you can pick out the Blue Ridge Mountains in the distance. Through the grit of a marathon, it helps to have stunning sights to look at and remind yourself to be grateful.
  • The race coordination. iDaph hosts incredible races. Their team is thoughtful, hardworking, and cares about the small details. I was able to meet several iDaph staff members, and they could not be anymore down to earth. I am appreciative of their incredible planning to make events like the AVL Marathon and Half work.

Not so much – Aspects of the race that didn’t do it for you

It was my own fault, but the hills. Racers planning to complete either the full or the half should place special emphasis on hill training. If you lack the endurance and strength on hills, it can really cost you in the first part of this event.

Weird factor – What’s the weirdest thing about this race?

Nothing too weird about this course! It’s becoming a more popular event. It’s no Boston Marathon, but it’s also no small town race either.

Highlights of your race – What did you do well and enjoy about your race in particular?

  • PR’s my last year’s Asheville Marathon time!
  • Speed running the downhill sections of this course
  • Seeing all of the spectator signs – they are getting more creative as the years go on!
  • Seeing the pure joy and excitement on finisher’s faces.

Lessons for others – Share your pro-tips on the race to help the next runner

The Asheville Marathon rewards runners who race it with a smart, patient strategy rather than going out aggressively. One of the biggest lessons is to respect the early hills through North Asheville and Montford. Going out too fast here can wreck your legs for the later miles, even though the course flattens out along the river. It’s also important to be prepared for variability, both in weather and terrain, since you may deal with anything from cold starts to warmer finishes, and from smooth roads to tighter greenway sections. Staying mentally engaged in the back half is key, as the flatter river stretch can feel repetitive and less supported, making it easy to lose focus. Fueling and hydration should be consistent, especially since the effort from the hills can sneak up on you early. Overall, runners who pace conservatively, adapt to conditions, and stay mentally locked in tend to perform much better on this course than those who treat it like a standard flat marathon.

Aesthetics – Is it a pretty course?

Very pretty! You get to run through many different neighborhoods of Asheville. Racer’s start in Downtown Asheville and head to the North Asheville/Grove Park area then through Montford, then down into the River Arts District (RAD). Each area of the course boats something unique to Asheville and its history.

Difficulty – Is it a tough course?

It’s a tough course for new racers especially. Being that Asheville sits in the Blue Ridge Mountains, one can expect to encounter hills. The ending of this course can be difficult for those whose legs fatigue earlier than expected. Being that the last half of the race is mostly in the River Arts District which is flat, runners may encounter a difficult time try to pick their legs and feet up to finish the last six miles (give or take). The last half of the course along the French Broad River can be a challenge mentally as there is not as many spectators around that area.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The Asheville Marathon is generally considered a fun and worthwhile race. It has a great overall vibe, strong community support, solid aid stations, and a really enjoyable finish at New Belgium Brewing, which many runners highlight as a standout experience. Pre-race logistics like packet pickup and communication are usually smooth as well. However, the race can feel a bit inconsistent from an execution standpoint. Common complaints include crowded sections on narrow greenways, merging traffic between full and half marathon runners. Because of this, it’s often seen as more of an “experience race” than a perfectly polished, PR-friendly event. Overall, most runners would say it’s a good race with a lot of character.

Competition – Is there a strong field?

Year after year, the competition field grows stronger than the previous year. Several 2026 full marathon runners ran a sub-3 hour race where as there were only two 2025 finishers than ran a sub-3 hour race.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Race logistics:

  • Asheville Regional Airport offers many flights in/out of the city so it’s easy to get to.
  • Hotel accommodations are abundant throughout the city, and other surrounding areas. The race website will offer discounted booking links for racers and their families.
  • The race team puts together a shuttle schedule for racers and spectators for a small fee. This takes the stress out of planning how to transport yourself, family and friends throughout the city on race day. The shuttles were constantly running from New Belgium Brewing back to the start line which was awesome.
  • I would suggest making a weekend adventure around the race. Asheville has so many incredible things to do and see, including stunning hiking views, the Biltmore House/Grounds, and walking trails to shake out those sore running legs.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

It’s pretty standard. All aid stations were packed with water and Gatorade. Sporadic stations had snacks, gels, and Coca Cola.

Weather and typical race conditions

The Asheville Marathon typically offers cool and fairly ideal running conditions, though it can vary quite a bit year to year. Most races start in the mid-30s to mid-40s, which can feel chilly on the start line, but temperatures usually warm into the 50s and sometimes low 60s by late morning. Skies are often a mix of clouds and occasional sun, and while it’s not uncommon to have a dry day, March in the mountains does bring a moderate chance of rain, so damp or drizzly conditions are always possible. The biggest thing to keep in mind is variability. Asheville weather that time of year can swing from cold and wet to surprisingly warm, sometimes within just a few hours. For runners, it usually means a cold start, a comfortable middle stretch, and a slightly warmer finish, especially along the more exposed river sections later in the course.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

No special gear! Just an open mind and good heart.

Spectators – Is this a friendly course for your friends?

Extremely friendly! All sections of this race are easily accessible to spectators.

How’s the Swag?

The swag is decent. The race bag included a high quality t-shirt and some local advertisements.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

9/10. I would recommend it to anyone, but I would recommend it most to those that have already ran a marathon or half or a runner that trains quite a bit on hills.

Tanner Amrhien is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.