Blog – Page 7 of 66 – Team RunRun

Running Clubs: 10 Reasons You Should Join One!

April 19, 2025April 18, 2025

In a world of running, we can spend a lot of time alone. Especially when we are first starting, we lace up our shoes, head out the door (or to the treadmill), and run with our own thoughts. Running is truly a sport where we battle with ourselves, where we strive to reach new goals and break our old PRs. We might have gotten into running to race other people, but it always comes down to bettering yourself and reaching personal goals. Joining a running club helps make this individual journey of setting and achieving goals a little less lonely.

*Pocatello Running Club 2024 Halloween Run*

Here are 10 reasons why you should join a running club:

1. Great way to meet new people… especially when moving to a new town.

Back in 2021, my wife and I moved to Pocatello, Idaho from the Midwest. We had no family, friends, or connections in Pocatello when we first moved.

Usually, when people look up a new city they want to move to, they look up the cost of living, entertainment, climate, job availability, etc… But for us runners (or if you want to get into running), one of the top searches should be, “Is there a running club?”

The biggest reason we chose moving to Pocatello was because there was an active running club. We looked up their Facebook page, scrolled through the recent club photos and events, and even gave them a follow. So, when my wife moved out west a month before me, the first thing she did was go to the Tuesday night track workout with the running club. She made friends instantly! I moved out a month later, and I was already welcomed to a night out for Octoberfest (three hours after driving for two days straight) and a trail run the next evening before I could even unpack. All because my wife went to a few running club group runs and found people that shared the same interests.

Whether you are moving to a new town or already living in one, the easiest way to make friends as a runner is to join a running club. We did and now we have so many great “family members,” friends, and connections in town.

2. Learning new routes and amazing sights.

Once you make the leap to joining the running club, you will get a lot of opportunities to see the town you live in through a whole new lens. Pocatello has a huge trail network through the mountains, and it was quite overwhelming to learn. Lucky enough for my wife and I, we had the running club to help.

Wednesday night group trail runs were the perfect way to learn the town’s trails, without any fear of getting lost. Most Saturdays, the Pocatello Running Club hosts Saturday long runs on either road or trail. We were able to explore the town with people that have lived in Pocatello for decades. We got their opinions and knowledge on the best places to do tempo workouts and hill intervals. And they shared which parts of the neighborhood we needed to be careful of when venturing off alone!

The friends you make will show you even more routes to run during non-sanctioned group runs. Switching up the routes you run can help you avoid burnout. If you’re into photos and social media, you can also ask someone to take some awesome “action shot” photos of you and wifey (or dog, or new friend, or favorite plant, etc.). You’ll get to learn your town in its entirety and see views that will be remembered forever.

My wife, Whiskey (dog), and I during a Wednesday night group trail adventure. — *My wife, Whiskey (dog), and I during a Wednesday night group trail run.*

3. You can always find people to run with (and push you on harder runs!).

Speaking of burnout, another way to combat it (instead of just running new routes) is by running with different members of the running club. Whether you are training for your first marathon or trying to improve your 5k time, there are almost always people in the club at the same level or faster than you who are willing to help you achieve your goals.

Some people might be running their easy runs at 8 min/mile pace and you need to hit that pace for a marathon pace training run. Ask them to join you. I’m sure you can find a date/time that works for the both of you. If you have track nights, find someone at your level or a little ahead to do the workout with. First time running 20 miles? Find multiple people to help you throughout the long run. Alternately, join the club’s long runs to make the huge mileage seem less scary. Whatever the workout may be, running with someone else makes it easier. Go find someone to push you, and soon you’ll be achieving goals you never thought possible.

4. For motivation and accountability. #accountabilibuddies

A few of my #accountabilibuddies at the Pocatello Running Club 2025 Goal Setting Party in late 2024. — *A few of my #accountabilibuddies at the Pocatello* Running Club 2025 Goal Setting Party..

Ever not want to wake up for an early morning run? Find yourself getting home from a long day of work and not wanting to do your workout? Joining a running club can help with those days of no-to-low motivation.

If people from the running club hear that you are having trouble finding the motivation to do your workout, they will help you overcome your worries or even join you to give you an extra little push. Most of the time, it’s just getting out the door. There are plenty of times I have reached out to people that are having trouble fitting in a run or lift, and I will invite them to join me. That’s the whole reason my wife and I started the Monday morning coffee runs for the running club. We wanted to get people out of bed and start the week off right–to motivate people to continue their training despite what their week looks like.

Running clubs might even have a goal setting party every year (and if they don’t, you can start your own) to help with getting the motivation to set and achieve your big goals. While we all have our own individual goals, we want to help people achieve their goals too. You and your running friends can even hold each other accountable for the goals we set at the beginning of the year throughout the year. Find your #accountabilibuddies and possibly give them a shoutout on social media. Having a community and the support it brings is what makes a running club so special.

5. Build community connections. (They may even help you find a job!)

When I first moved out to Pocatello, I brought my job with me remotely. While a ton of change was going on with the company, it was nice to have that job security.

When I started to get a little frustrated with the direction the company was moving, I started to look for a new job. Now job hunting can be really scary, but by being in the running club, I got insider knowledge from locals about what companies were great to work for. I even got a reference from an employee at the company I work for now because we were both members of the running club. We got the opportunity to get to know each other and find out the type of job I was after. Then later, I got my current job because of that reference. I’m forever grateful for the connections I have built over the few years of being in Pocatello.

Our running club, like most running clubs, has close connections with the running stores in town. We work with the city to help with the local fun runs. If you are active enough in the running club, you might even get to try out some demo shoes or get free entries to races! Don’t be afraid to make connections. A running club is basically an in-person LinkedIn. You never know when you might need their help or advice.

6. Running education and advice on different training styles.

One thing that has helped me since joining a running club is the advice I can get from many different experience levels or training styles. A lot of clubs have a very diverse array of runners, from total beginners to seasoned veterans who have been running for 40 years.

For newer runners, a club might even host training programs to help with getting started. For example, the Pocatello Running Club has led “Couch-to-5k” plans in preparation for the local 5K fun run series. You might have a local running coach or physical therapist in the group that can give you advice or help you overcome an injury. I had a running coach that was also a physical therapist when I first moved out to Idaho, but over the years, I was able to learn from those around me in the running club to find a style of running/recovery that works for me.

Joining my club motivated to me to get certified and become a running coach with Team RunRun. This allows me to share even more advice with my local running club about different running styles or programs. Team RunRun also strives to help people improve their knowledge by offering blog posts about relevant topics. We can always improve our running IQ and ways to better take care of our bodies.

*Several members of the Pocatello Running Club at Beaverhead 100k in July 2024.*

7. Training for the same race with teammates, or intel from previous race finishers.

Another great thing about being in a local running club is having teammates running the same race as you. Last year, eight members of the Pocatello Running Club (including myself) had the same goal of completing the Idaho 208k challenge, where you run River of No Return 108k in June and Beaverhead 100k in July (a little less than 1 month apart). We were able to join each other for long training runs, talk logistics, camp or drive together, and basically motivate each other for the entire journey. A few of us even ran the entire race from start to finish together, making the experience that much more special. Club runners who had completed these races in the past offered up crucial advice and tips about the course. Members of the Pocatello Running Club even formed their own relay team for the Le Grizz race in Montana!

One thing I love about coaching with Team RunRun is the feeling of being a part of another virtual running club with the other coaches and athletes. I can ask the Team RunRun community for advice about races across the world, and I know they can go to me if they have any questions about local races in Idaho. Team RunRun even has meetups and group runs for major events, allowing you to connect with the Team RunRun community before the race. So, whether you need help training for a race or simply some advice, consider joining a local running club or get a coach through Team RunRun and join their virtual running club.

8. Petting all the running doggos!

An added bonus for us dog lovers: meeting all of the various running dogs on group runs. Plus, your dog gets little play dates and social time with other local dogs while you run! A huge win-win! Check out this blog by Team RunRun Coach Ryan Williams about Running with Your Dog for all the tips..

9. Intellectual or silly conversations. Whether it’s at a running club’s book club or philosophical ramblings on the trail.

Do you ever have deep thoughts about life on solo runs? Or perhaps you want to stop annoying your non-running friends with constantly talking about running? Then it might be time to join a running club.

From talking about whether certain animals would win in a fight, to discussing the lifestyle/training of elite distance runners, a running club can satisfy all of your crazy needs! Seriously though, I feel that some of the best conversations in life come on long group runs. Conversations that make you laugh or think. Conversations that will give you inside jokes for the rest of your life. The suffering seems easier when you have friends around you and you are not actually thinking about running sometimes. A running club helps facilitate such spaces and conversations.

10. Sweet swag and running club discounts.

Like I mentioned in benefit #5 above, most running clubs are associated with the local running stores. This can come with awesome benefits and discounts for running club members. Some running clubs host races to help pay for club activities or merchandise for members to enjoy. Others come with a small membership fee, but you get swag and access to discounts on local races that make up for the fee you paid. Communities like Team RunRun offer members discounts on races (like Orca Running and Evergreen Trails races), clothing, nutrition, and more. Being a part of a running club, even virtually, has its perks!

The Pocatello Running Club Saturday group long run in early 2025. — *The Pocatello Running Club Saturday group long run in early 2024.*

Conclusion

Running clubs offer so many more benefits than simply being a way to meet people. These few years in Pocatello, Idaho have been some of the best years of my life. I’ve grown both personally and physically, thanks, in large part, to the Pocatello Running Club. Whether you are living in New York City or Topeka, Kansas, consider joining a running club. And if your town doesn’t have a running club yet, or one you resonate with, consider starting a club yourself! You’ll never know who you might meet or what goals you can achieve in your running career until you do.

Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He helps runners fit training into an already busy lifestyle, and has knowledge of strength and menstrual cycle training.

Genesee Valley Ultra 24 Hour – Race Report

April 19, 2025April 12, 2025

Race: Genesee Valley Ultra 24 Hour Race

Runner: TRR Coach Ryan Williams

Race Date: 03/29/2025

Location: Parkton, Maryland

Result: 90 miles in 23:52:25; 4th place overall

Strava Activity Link: https://www.strava.com/activities/14030805201/overview

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

Community: I love that the community is building for this race. Some more local ultra runners are getting out to it and it’s start to feel like a party.
Race Director: The RD Jason Mabe is fantastic. He is there the entire time. He’s supportive and engaged and logistically that are no issues.
Time of year: It’s such a great early spring event. The weather is always up in the air; you can guarantee you’ll get some wind, but also flowers on the course.

*Ryan Williams smiling while running the Genesee Valley Ultra 24 Hour Race. PC: John Roemer*

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

The on course offerings are quirky to say the least! We always call it “Genesee Valley aid”: there will be pancakes but no syrup or utensils. This year, in the middle of the night, someone will brought hushpuppies that no one wanted to eat that in the middle of an ultra. They’ll also have a lot of random food that has been donated. You don’t know what is going to be there or when it is going to come, but that is sort of the old school vibe of it.

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

Running 2.5 mile trail loops for 24 hours with about 225 feet of vert per loop is pretty weird! Part of the loop is through wide open fields where you just get wrecked by wind.

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

On the same course and in the same time, I ran two miles further this year than last year. This was in spite of unseasonably hot conditions this year, suggesting I did a good job of staying on top of my hydration, even though it was nearly impossible to do so. I’m happy with reaching my “C” goal: I set a new 24-hour distance PR of 90 miles!

It’s a 24 hour race, so you really need to pace yourself! For the past two years, I’ve been in 1st place for the first 100K, before slowly falling apart after the 12 hour mark, reducing me to walking. This course seems like an easy loop but it can beat you up over a 24 hour time period. My advice is to walk the hills, take advantage of the flats, and be prepared for it to get cold at night. Also, know that there is a 90% chance of winds over 15 mph because of the location and lack of wind shields on the second half of the loop.

*Ryan Williams working his way through a tough spot in the race. PC: John Roemer*

Lessons you learned that will help you next time around

Pacing! This is a skill that comes with time, but I knew enough to be concerned about being in first place even around 50 miles. Each loop, I’d focus too much on trying to stretch out the gap between me and second place. As a result, I wasn’t running my own race anymore. I needed to go a lot slower. This race doesn’t start until 50 miles, so who cares if I’m leading before that? In future, I need to keep a steady pace for the entire time limit. I don’t want five hours of power hiking at the end.

Most important course specific knowledge to know about the race

There are some technical trail sections, but 80% of the course is either on grass, smooth double track, or open field. I think you could do really well with just a cushioned road shoe for the 24 hours. I’ve used trail shoes the past two years but I’m over that. At the same time, both years the person who has out-lasted me was just wearing road shoes. I think that’s something worth paying attention to!

Aesthetics – Is it a pretty course?

Very pretty! The course is on an environmental center in rural Maryland. You’re in these beautiful open fields and in the woods. It’s a beautiful loop that you won’t mind running over and over again.

Difficulty – Is it a tough course?

It shouldn’t be but it is. There is a big incline in the middle of the loop that takes it toll over 30-40 loops. While the diverse surfaces you’re running on offer variety for the legs, it also tends to beat you up over the time duration. With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.

The biggest challenge is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate.

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

The Genesee Valley Ultra 24 Hour Race is very well-oiled machine! The RD Jason Mabe runs an amazing race. It was super hot this year, and once that heat set in, Jason had ice and cold water out on the course for us. He’s far enough away to direct, but close enough to help out.

Competition – Is there a strong field?

*Ryan Williams running downhill during the Genesee Valley Ultra 24 Hour Race. PC: John Roemer*

To some extent. While there aren’t any pros that come, each year some good local talent always show out.

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.

No issues at all here. You can probably sign up for the Genesee Valley Ultra 24 Hour Race the day before. There aren’t really any hotels locally, but the race does offer camping the night before and during the race. They have a big field set up with water access for camping.

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

There is only one aid station in Race HQ, accessible every 2.5 miles. As mentioned before, the food options are limited. Most runners set up their own table and personal aid station on the course by the start/finish. You can just pop off the course and access your aid each loop. That seems to work the best.

Weather and typical race conditions

If you’ve made it this far, you probably already know the answer: variable, lol!! With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.

Besides the duration, the biggest challenge of the Genesee Valley Ultra 24 Hour Race is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate. And always be prepared for wind!

Nothing special, except you are required to have a headlamp for the overnight hours (which I’m not sure why you would want to run without). I’d recommend setting up your own aid station on the course. You can waste a lot of time going into Race HQ for suboptimal food offerings.

Spectators – Is this a friendly course for your friends?

Yes definitely! The great thing about repeating a small 2.5 mile loop is that spectators can see you every loop. They also allow pacers, so friends could even sign up to run a bit with you.

How’s the Swag?

Think old school ultra. You get a t-shirt. Minimal awards. The way it should be, lol!

I give the Genesee Valley Ultra 24 Hour Race 5 stars! I would definitely recommend it to anyone looking to explore the mind-challenging format of a 2.5 mile trail loop for 24 hours!

Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon.

5 Tips for Planning Your Next PR!

April 7, 2025

And how to build an effective running roadmap to achieve your goals

For many runners, having a race on the calendar provides purpose to their training, adding extra motivation to getting out the door. The prize many seek at the finish line? A shiny new PR (personal record; “PB” or “personal best” in other parts of the world)! While setting a PR is exciting and leads many runners coming back for more, there’s much more that goes into any given PR than just race day. Race day can be seen as the product of all the training days coming together in synchronized harmony to bring out a runner’s best.

That said, this article will seek to address the full running roadmap, including building a training cycle and racing season, with considerations for what to train and race for and when to do it. It’ll also address the topic of setting goals and expectations, as life, and by extension training, can often be in flux.

5 Tips for Planning Your Next PR

1. Write Goals in Pencil, Not Permanent Ink

As hinted at, while setting preseason race goals are great, it is also important to be flexible in your planning. You never know when an injury might come up and sideline you from running, or when life events–be them work related or personal–make it more difficult for you to get your training done as envisioned. In the event of injury, various forms of cross training allow you to maintain fitness as opposed to advancing it like a consistent running program would. This is one of many reasons why it’s important to have a variety of goals beyond solely finish lines and PRs.

2. Create a Goal Hierarchy

As a coach, regardless of whether I’m working with one of my high school athletes or Team RunRunners, I always emphasize having multiple tiers of goals (A, B, and C goals). The A goals are for when everything is clicking: it might be a stretch to achieve but is still attainable (after all, part of the SMART goals framework is that they are attainable and reasonable). B goals are the solid middle ground: expect B goals to take significant effort to achieve, but appreciate that there’s a high degree of confidence you’ll get there. Finally, come C goals: still good achievements worth celebrating, but are often benchmarks to fall back on when things don’t go as envisioned. This is all the more reason why no matter how big, training milestones should be celebrated and pride should be taken in a runner’s ability to stay consistent.

3. Avoid “In An Ideal World” Goal Setting and Acknowledge Your Constraints

In order to give yourself a chance at achieving a goal, it’s crucial to understand that different seasons of life add context to your running roadmap. For example, compared to the high schoolers I coach prepping for the mile in track season, an adult long removed from their scholastic running days would have different factors and considerations if they had hopes of returning to the mile for the first time since high school. Even avid club runners who still raced track in college and adulthood have different looking mile training than when they were in school due to the more advanced training age. The point being, even three runners all training for the same thing require different roadmaps and lists of expectations for getting to their final destination.

Niwot High School cross country team after their "A" race. — *Niwot High School cross country team after their “A” race.*

4. Trust the Process (Goals)

While we fortunately have the COVID pandemic in the rearview mirror, it was a time where we had to be flexible in expectations and goal setting. The same principles still apply now, though we don’t have to resort to virtual races and solo time trials. In this article, “Setting Running Goals during COVID-times”, I discussed different types of goals. This included the importance of having process-oriented goals alongside your outcome-orientated ones. Afterall, process goals often lead to those results-based goals, such as PRs and distance milestones. Consider both quantitative process goals–ones that you can measure, like covering a certain number of miles–and qualitative goals–those you can’t, such as running a new route each week.

5. Be Open to Trying Different Events

Set yourself up for success in your primary event by going after PRs in “off events”. For example, a marathoner might pursue a new mile PR following a marathon training cycle. Or perhaps it’s a road runner taking to the trails and trying to set an FKT (fastest known time). This variety builds a more complete runner and can help address individual weaknesses. Don’t shy away from dedicating a mini training cycle to some lower tiered goals. In the long run, it can prevent you from burnout and becoming stale.

How to Build a Running Roadmap

Team RunRunner Therese M. running a "C" race dressed as a banana! — *Team RunRunner Therese M. running a “C” race dressed as a banana!*

Now this just leaves the question of how to build a training cycle and racing season. The fall and spring are commonly seen as the marathon seasons, but don’t forget that there are plenty of great marathons year-round. Similarly, depending on where you are in the world, the seasons in the Northern and Southern hemisphere don’t align: fall cross country in one region might be spring track season for the other. Even just in the United States, the Midwest and East Coast puts much more emphasis on indoor track in the winter than the West Coast does.

Periodization and Race Planning

Linking back to the aforementioned marathoner who lacks footspeed, they may want to hone in on shorter distances for all or part of a cycle to improve this area of weakness. Great! Thanks to the concept of periodization, it can, and should, be done together with the above 5 tips for planning your next PR. According to Runner’s World, “periodized training is structuring your training for a goal race so that on race day you’re at optimal fitness for the demands of that race.” Periodizing your training takes the concept of having multi-tiered goals and applying it to a training cycle, with the goal race representing your “A” race and tune-up races consisting of your “B” and “C” races. Often periodized training breaks the season into different cycles, each with one or two key objectives being focused on that build on each other towards accomplishing your primary goal.

This might look like running an “off-event” as an early season “C” race to remember what racing feels like. Consider “B” races more like a tune-up, racing something more similar to the goal “A” race. You might take these opportunities to implore different racing strategies, approaches to nutrition, and other considerations as a way to test and see what works and what doesn’t before the big day. Then it’s the goal “A” race: you’ve tapered, dotted your I’s and crossed your T’s, and are ready to lay it all out there before ending your season with a break and/or base building phase.

Final Thoughts

In this article, we have highlighted 5 tips for planning your next PR, alongside building a comprehensive running roadmap that will hopefully lead you to achieve your goals. Like any good travel itinerary, it factors in all the stops along the way. From periodization and varying your training and race calendar, to setting realistic expectations when injury or life happens. This extends to the setting of expectations when taking on something new, whether that be distance or terrain.. While this article not only seeks to inform, hopefully you feel enlightened, dare I say enchanted, to tackle something new with a holistic approach not only to training but to goal setting as well.

Brian Comer is a coach with Team RunRun based out of Portland, Oregon. His goal is to help you grow as a runner and a person through consistent training.

Chianti 46k Race Report – Julie Urbanski

December 14, 2025April 5, 2025

Race: Chianti 46k by UTMB (CMT)

Runner: Julie Urbanski

Race Date: March 23, 2025

Location: Radda, Chianti Region, Italy

Results: 5:43:06, 25th Female, huzzah! 252 out of 918 finishers. That’s a lot of men that I beat, not that I’m counting 🙂

Strava Activity Link: https://www.strava.com/activities/12275295079

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

The Course (without the mud) – It’s a really runnable course and definitely more along the lines of my strengths vs. tons of vert and technical trail.
Different Races – I love that the races are on different days so couples with kids can each race and still have childcare covered. Matt ran the 120k on Saturday and I ran the 46k on Saturday. UTMB week is like this too but for some reason it felt more doable to both race these races since they didn’t require quite as much heavy training as the verty, more technical trails of Chamonix require. One could get away with mainly road training and some trail training and still run this race really well. I only trained on trails 1 day a week for my weekly long run.
Smaller – As much as I love UTMB week in Chamonix, it’s A LOT, like too much hype, too many people, just over-the-top for the main event, and it was nice doing a smaller UTMB event that wasn’t so hyped up.

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

Starting line bathrooms – they just need more of them. They had about 16 total, 8 in one area and 8 in another, for over 1000 starters, and as a woman (and therefore only about 25% of the racing field) we were actually lucky with the gender specific bathrooms, since that meant a higher ratio of bathrooms to female runners. For once the men’s bathroom line was longer than the women’s!

The mud – not something the race can control but holy hell, it was sooooo muddy, as it had rained for the days leading up to the race, and given the 120k and 73k had already run on much of the worst sections, it was like Slip & Slide meets downhill skiing, but also out of control.

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

That MUD! The picture below was one of the “lighter” mud sections. I also find it weird when runners avoid puddles, like, “Um, do you see this course? Ain’t no way those shoes are staying dry.” Just bite the bullet, run through the puddles, and embrace the wet feet and move forward as fast as possible.

Gotta smile for the camera with mud like this!

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

About 15k in my hamstrings started cramping, like balling up and everything, I never experience cramping. I figured it had to do with so much stabilizing in the mud, as it was a fight to stay upright, let alone run fast on the muddy sections. I had this feeling of doom, like, “OMG, my race is ruined if I don’t get a hold of this situation.”

Instead of getting super negative I turned to humor to get through the mud and some other jedi mind tricks and race adjustments to get through the hamstring cramping, and overall I felt like I just enjoyed the hell out of my time out there. That was such a big highlight for me.

At one point I looked up as I slid sideways, to see one guy up ahead slide on his ass, another besides me staggering forward as he dug his poles in the mud to stay upright, and another behind me yelping as he went down in the mud. I suddenly started giggling and couldn’t stop, then I was doubled over laughing, which only caused me to laugh even more. Like, hysterically. I felt like Charlie in Willy Wonka’s factory, having had some kind of laughing fizzy, and I looked over to see the guy next to me and he at least had a smile on his face, though no one else seemed to find it funny.

Like Russell Crowe in Gladiator, when no one seemed to find it as funny as me that there we were, grown adults, paying good money to slip slop around in the mud in order to get to the finish line as fast as possible, I wanted to raise my arms and ask, “Are you not entertained?!?!”

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

Have some baby wipes on you for the pre-race bathrooms, all of them were out of toilet paper.
Book a room either in Radda right away or somewhere the race shuttles go. We booked at the Orlando Glamping, totally overpriced, but worth that free shuttle to/from the race.
Tank up on water at the aid stations, 3 within 46k is actually not much, and we had a fairly chilly day, so I can’t imagine how thirsty I would have gotten had it been hot and sunny.
The course is fairly exposed, so I bet it gets HOT in the sun. If you don’t carry the water, at least drink a lot at each aid station before taking off.

Lessons you learned that will help you next time around

I would have drank a bit more water at each aid station, as I came in empty and thirsty each time and had just two bottles.

Most important course specific knowledge to know about the race

A lot of the uphills are runnable – train on that grade that you’d rather walk but in reality is actually runnable. I found myself pulling away from a lot of runners that walked every single uphill, no matter the grade, when in actuality a lot of the grade was very runnable.
Train on bombing both technical downhills and gravel roads. The race had both and while I sucked at the technical trails, as there were at least two distinct downhill technical sections, there were a few dirt roads that I let loose on because I had trained running hard downhill on gravel roads and I loved those bits.

Aesthetics – Is it a pretty course?

Yes and no, it’s lots of sweeping vineyard views, though we had a lot of cloud cover until we neared the end, so I’m not the best judge of that. It’s nothing like Chamonix, but I also didn’t have to work as hard for the views, so…tradeoffs 🙂

Kind of a cruel, last uphill ascent, followed by stairs. HA!

Difficulty – Is it a tough course?

Light/Medium. If it hadn’t been so muddy, it would have definitely been easier, then again, I would have pushed the pace more. 1700 meters of gain in 46k, a vert/km ratio that’s totally doable to train for without having big mountains to train in. The mud was the most difficult factor, but that’s something impossible to prepare for!

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

I thought it went well, plenty of volunteers at each aid station, at each road crossing, and at the expo. For how many races they had to put on in such shit conditions, I thought they did really well.

Competition – Is there a strong field?

The main competition was in the 120k the day before, Killian and Jim Walmsley, for a golden ticket into Western States, so YES, but like all UTMB races, the fast runners seem to always show up. I was absolutely glowing about being 25th female and 4th in my age group.

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.

Extremely minimal lodging in Radda, so we stayed at the Orlando Glamping. Overpriced but there was stuff available within 2 weeks of the race, so not bad!
Use the race shuttle, parking in town is a bitch!
The coop grocery store in Radda was surprisingly well stocked, though we stocked up on groceries in Florence beforehand.
We flew in/out of Florence and rented a car, it was about an hour drive. Renting a car in Italy is a bit of a pain, and we looked at booking a shuttle, but it was ridiculously expensive. Taking a bus is maybe an option, albeit a pain in the ass one.

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

Naak products, drink mix and waffles. I only used the drink mix.
Standard fare for UTMB races – meat and cheeses!
I think they could use 1 more aid station in addition to the aid at 12k, 24k, and 39k. I was sooooo thirsty by 39k.

Weather and typical race conditions

I’m guessing mid/late March in Italy is unpredictable, so have your typical cold and warm weather kits for you normally would for UTMB Chamonix races.
Our race started out cloudy and cold, then warmed up throughout.

It was not this sunny in my memory, nor do I remember even running by this building!

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

There’s a required gear list and it seems nearly non-existent compared to the Chamonix races and compared to what the 120k runners had to carry. In other words, it was super minimal!
Have some grippy shoes in case of mud.

Spectators – Is this a friendly course for your friends?

Not at all, only start and finish, though there were clumps of people out on the race course, cheering people on. Not having looked at a map ahead of time, I had no idea where they accessed the course!

How’s the Swag?

Lots of swag to purchase at the race expo
T-shirt included and finisher’s medal, so typical and a bit meh for me!
120k runners got a bottle of chianti, so I was a little jealous we didn’t get much of a wine-themed swag.

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

3 out of 5 – For a race that’s fairly easy to access, fairly “easy” to run when it comes to vert/technical trails, and for collecting stones in a pretty location, totally worth it! I would maaaybe do this again, only if I could guarantee there wasn’t so much mud!

Proof that I smiled all the way to the finish, even on the uphill!

Should You Be Consuming Media While Running?

March 27, 2025

The curious case of the dead headphones and missing running mojo.

As a knowledge worker, I’m behind a computer screen consuming media for most of the day. It’s constant stimulation: DMs, email, meetings, phone calls, etc. Going out to run in the morning or at lunch is my way to free the body and the mind. I’m suddenly out of the chair, away from the dings and beeps, running free down the trails with time as the only constraint.

When running started to suck

I love this free feeling. It’s what drew me to running many years ago. A couple months ago, though, I found that feeling wasn’t there during the run, and I didn’t feel rejuvenated or empowered afterwards either. I couldn’t figure out why. Instead, I felt mentally exhausted, and it kept piling on day after day. The joy was disappearing. What was happening?

*Runner adjusting their headphones pre-run.*

The case of the dead headphones and missing mojo

Deep in a training block, taking a long retreat to reevaluate my perspective and purpose wasn’t really an option. Instead, I just kept trucking along like a rusty old robot in desperate need of something to light my soul. Then one day, I went to grab my headphones and realized I forgot to charge them. No big deal. I enjoy running without them, so I just decided to go.

The accidental solve

Arriving home an hour later, I could not tell you where I went or what I thought about. My mind was blank for the entire hour. I just settled into the grooves on the trail, went where my feet wanted to go, and came home with that old spark of freedom and clarity I used to have. Whoa! What happened? Was it the trail? Was it my energy that day? Some superfood or special supplement I had unknowingly taken?

Then it hit me. I had been using my runs to consume things, media to be specific, trying to “maximize my time”, caught in the productivity trap. Audiobooks, podcasts, phone calls, music. My mind was getting that dopamine stimulation all day long at work and now my runs, which had previously been a break, were part of the stimulation tornado too. I’d been sucked in.

Reclaiming running free

Realizing this, I started leaving the headphones at home, any expectations alongside them. I didn’t have anything planned to think about. I just ran and let my mind do whatever it wanted to do. Daydream? Sure. Brainstorm about work? Sure. Nothing? Sure. My runs were once again my mind’s playground, and I felt energized and free.

Media while running: In or out? Or can a happy balance be found?

I’ve always been someone who takes big pendulum shifts of change in my life. That cheesy pizza last night upset my stomach, so today I’m cutting out dairy completely. Terrible choice by the way, pizza is magical for runners, dairy too. I’ve come a long way in realizing that I need gradual change not drastic change. This experience also fell into that category.

It was drastic at first. No media while running. But now, I’m in a much better place. I still don’t do podcasts or audiobooks, but I did reintroduce music. Anything that enhances, not detracts, from the running experience is what I’m looking for. Cue Bertha by the Grateful Dead for an easy trail run. I’m looking for a way to escape the noise, the stimulation, and business of modern life. I’m looking for the pure form of something, something that connects me to nature, to myself, and makes me feel whole afterwards. If music enhances that, then plug me in.

*Runner logging some miles without consuming media.*

How to reevaluate your own media while running relationship

As a coach and runner, I’m always looking to fulfill mind, body, and spirit: the holistic running experience. I want to set myself and my athletes up for long-term success and enjoyment in the sport. As I look back at this experience with media while running, I realize that sometimes you just need to reevaluate what you’re doing and why. I don’t want to lose the joy and freedom I find in running. When that joy and freedom disappeared, it was a big red flag for me. Both my performance and my mental health suffered. If you’re feeling this way, take account of how you’re treating your mind during runs. Are you giving it the space it needs? Are the things you’re doing during your runs serving you or hindering you?

For me, I needed to reclaim that calming space that running gives me. I’m a more free and peaceful version of myself on and off the trail by giving my brain some time to just be, without the headphones. If you’re the opposite and find that consuming media truly adds to your running and life, great, keep going! Figuring out how you want to feel before, during, and after running can start with you asking yourself “what’s here for me today?”. Or, as in my case, with forgetting to charge your headphones and involuntarily reclaiming the calm, peace, and simplicity of a daily run and realizing what you’ve been missing all along.

Pillars for Growth in Running and Life

March 23, 2025

The Power of Consistency and Honesty

If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.

Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)

In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.

*TRR Coach Corey Turnbull executing a great race as a result of consistency in training.*

Consistency: The Unsung Hero

We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.

To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.

I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!

Honesty: The Inner Compass

The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.

It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.

Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)

These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.

And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.

*Three athletes on an easy run, putting consistency and honesty into practice.*

Navigating Life’s Uncertainties

These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.

When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.

How to Leverage These Two Pillars for Improved Performance

If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.

Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.

That’s how we grow—not just as runners, but as humans.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

The Coaches Collective: Insights From a Certified Coach

March 27, 2025March 21, 2025

A training that provides the skills to support the unique psychological needs of athletes

*Two athletes running in the High Oregon Desert. PC: Kelsey McGill*

Introducing The Coaches Collective

I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them exactly the way you’re meant to…..” It resonated with me to my core. I perused her Instagram page (@drlarapence) and reflected on the many golden nuggets that, as a coach and counselor, aligned with my personal beliefs on removing pathology from the human experience. Non-pathology in this sense means we avoid putting labels or disorders onto someone when uncomfortable emotions, thoughts, or sensations arise.

Effective coaches support athletes psychologically as well as physiologically

Dr. Lara Pence is a Clinical Psychologist who has decades of experience directly supporting athletes. She founded The Coaches Collective to educate and provide coaches with necessary skills to support the humans they work with. I say “humans” because as a coach, we are often one of the first people our athletes communicate with when X, Y, Z arises. Being able to maintain a non-judgmental, empathic, supportive presence is crucial when difficulties arise for our athletes.

Whether an athlete is sidelined from sport due to injury, the anxiety becomes overwhelming leading up to a race, or an athlete deeply struggles getting enough nutrition while training, this course will, without a doubt, provide you with necessary steps and tools to support your athlete. Hopefully, coaches will refer the athlete to an outside specialist with expertise in the athlete’s area of struggle. But as coaches, we can also learn the skills to be more involved and supportive when challenges arise.

My personal experience with The Coaches Collective

Fast forward to March 2025. I was lucky enough to partake in The Coaches Collective, a 2.5 day extensive training course. Compared to any of my previous training as a mental health professional and run coach, this education through The Coaches Collective far surpassed my expectations of how we can better support our athletes to help establish healthier norms, practices, and communication channels.

The training highlighted a myriad of noteworthy topics. These included: identifying our values as a coach, the power of the coaching-athlete relationship, boundary-setting, cultural considerations, and the importance of reflection as a coach. We also discussed the psychological needs of athletes. This included how to support those experiencing anxiety, depression, grief, injury, disordered eating, body image challenges, and more.

The depth of the material and skills we were provided with took me aback. The material was a highly impressive merging of mental and emotional wellness resources with unique athlete considerations. The group processing and discussions provided ample room for retaining the information. It also allowed for direct application moving forward.

Creating community through The Collective

In addition to the in-depth materials and resources we were provided, Dr. Lara Pence brought such an enthusiastic, collaborative, curious, and welcoming presence for the entire duration of the training. Needless to say, we often peppered her and the entire cohort with a number of questions to directly apply these skills to our current and prospective athletes. I’ll be the first to admit that I walked away from this training feeling so much more reflective in my own process as a coach. The discussions don’t just remain solely confined to the weekend-intensive, fortunately. Upon completion of the training, you can attend a weekly virtual meeting, The All Collective. Here you can converse and meet previous Coaches Collective attendees, which can broaden the doors for further consultation and mentorship. The All Collective is also a great way to retain the content that you may have forgotten from the weekend!

Final thoughts

Whether you are new to coaching or you’ve been in the profession for decades, I highly recommend The Coaching Collective. I guarantee you will learn heaps of invaluable skills to apply to every athletes you coach the very next day. Take a look here to learn more!

Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

Race Week Survival Guide

March 18, 2025

Four Tips for a Successful and Stress-Free Race

It’s race week, your goal event is fast approaching, and this survival guide will set you up for success. You’ve trained hard and with dedication for months. You’ve said ‘no’ to social opportunities to get to sleep early for your morning long runs. And now you are wondering how to make sure you capitalize on all of these choices for a triumphant race day. You’ve come to the right place!

Start line of the Oakland Marathon with runners who have compleed the race week survival guide. — *Start line of the Oakland Marathon.*

Read on for some practical tips you can implement to make your race week and race day as smooth as possible. If you are looking for training advice on how to taper for a big race, check out my article: Mastering the Marathon Taper.

1. Stick to your Routines

“Nothing new on race day.” A phrase we’ve all heard, and dare I say rolled our eyes at, multiple times before. As cliche as it is, it’s sound advice and, as a coach, I extend the timeline even further for my athletes: nothing new on race week.

Preparing for the big day is very similar to preparing for those big long run workouts you completed week after week. Sure, this week you’re probably thinking about the race more often than you do a workout, but your preparations should remain fairly similar.

*Race week survival guide tip: stick to you normal eating habits and foods.*

Continue to go to bed at your normal time, run when you normally do, stretch and foam roll as often as you normally do, you get the idea. While your workouts might be shorter and less intense, maintain your usual eating habits, keeping what and when you eat consistent. The only caveat here is emphasizing carbohydrates more in the last 2-3 before your race: Find more on carb loading in this Guide to Carb Loading. This week is not the time to try a new pair of shoes, experiment with a new nutrition plan, or cram in a new type of workout that you haven’t done before.

When the pre-race doubts creep in about our fitness, there is a temptation to try to prove to ourselves that we are ready to go. Instead, stick to the plan, trust the training, and all will be ok.

2. Plan Race Day Logistics

To alleviate the stress of the unknown, I strongly suggest you write down your race logistics plan, personalize this race week survival guide. Trust me, your race day self will thank you!

Write everything down from when you are picking up your bib at the expo, where you are parking, when you are waking up and then leaving the house or hotel on race morning, what you are eating for breakfast, etc. Noting down all of these details makes them feel more manageable. Having a check-list set out before you keeps you from stressing that you may have forgotten something.

While race expos are fun and exciting, be smart with how much time you spend on your feet that day. Definitely enjoy the expo, visit the booths, support the local brands and stores. But be sure to put your feet up the rest of the day. You’re going to be using them quite a bit the next day!

*Race week survival guide tip: prepare your gear for race day the night before. PC: Evan Covell*

3. Prepare the Night Before

The night before the race, lay out all of your race day gear including your warm up clothes, gear check bag, nutrition, hydration, shoes, outfit, even sunscreen. Make sure your bib is attached to your shirt and all your bags are packed. Don’t forget to pack some extra clothes (slides or comfortable shoes are a good idea too!) to put on after your race so you can enjoy the post-race festivities in comfort.

Sleeping the night before a race is often difficult. Excitement is high and restlessness kicks in. Do not worry. The night before a race isn’t the most important night of sleep. Sleeping well the whole week leading into race day is more important.

4. Arrive Early Race Morning

I love to arrive early enough to the start that I can warm up a bit, find the gear check, use the restroom, and still have a few moments to relax and collect my thoughts before the race starts. In order to ensure that happens, work backwards from the start time and calculate when you want to arrive, when you have to leave, eat breakfast, and lastly when you need to wake up,

Races can be stressful environments. Following this race week survival guide allows you to control what you can and be assured that you did all you could to arrive ready. Now, go give it your best effort!

Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.

TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.

Sleep Your Way to Better Training and Racing

March 15, 2025

When it comes to better training and racing, sleep is your superpower! I think we all have tried to run after a horrible night’s sleep. That feeling when you’ve just fallen asleep and then the alarm clock rings and it’s time to get up. You had every intention of starting the day with a run or workout, but now you’re tempted to delay, hoping to feel better this afternoon.

As a healthcare professional involved with sleep medicine, the study of this practice has increased over the years with new treatments available for some people hoping to improve the quality of their sleep, as well as to decrease the health risk of poor sleep. If you have sleep concerns persisting after incorporating sleep hygiene practices, such as those listed below, it’s time to seek out a sleep specialist. Help is available!

*Runner asleep on the trail, probably hoping to sleep his way to a better performance!*

Sleep and Performance: The Missing Link

Looking to perform at your best in your next race? Then don’t sleep on those zzz’s! Instead, let’s explore how you can sleep your way to better training and racing!

Sleep is one of our fundamental functions in life that works to replenish our bodies with energy. And it should come as no surprise that research reveals sleep is a foundational key to improved sport outcomes for athletes. Getting enough sleep is just as important as those ticking off the long runs, speed work, and base miles for runners.

Why Runners Need Sleep:

Improving heart rate and stress response to exercise.
Decreasing RPE, or your effort level, making that run or workout a little bit easier or faster.
Decreasing the risk of injury and illness.
Improving your metabolic health and energy levels.
Boosting your mood, focus, and cognition.
Improving recovery and adaptations to training (aka getting fitter faster!)

By consistently getting good sleep, you’ll unlock better training and, hopefully, the PR you’re working so hard for!

Have a better sleep like this cute kitty!

To Do List for Better Sleep:

Finding a calming mechanism to wind down.
1. Practicing meditation or yoga to help decrease stress, especially ahead of an approaching race.
2. Read a book, a real one not an ebook on a screen.
Control your sleep environment.
1. We can help our bodies prepare for sleep in a cool and comfortable environment.
2. Ear plugs can also help decrease the external noise.
Maintain your sleep routine.
1. This can be challenging, especially when most travel for races.
2. Create and follow a regular night routine to help signal to your body that it is time to sleep!

To NOT Do List for Better Sleep:

Bright and blue lights in the hour before bed.
1. Bright and blue lights can decrease the amount of natural melatonin our bodies produce, negatively affecting our circadian rhythm and ability to fall asleep.
2. Avoid screens in the hour or two before bedtime. If you can’t manage that, consider wearing blue light blocking glasses and turning down the brightness on your devices (or putting them in “night” mode).
Alcohol and caffeine.
1. Alcohol can impact on the quality of sleep (even if you think it helps you fall asleep), while too much caffeine late in the day can keep you awake.
2. Limit (or avoid) alcohol as much as possible, especially close to bed. Keep your caffeine for the morning only.
Unfamiliar noises.
1. Unfamiliar sounds can easily be heard when trying to sleep in unfamiliar environments, making falling asleep difficult.
2. Consider sleeping with ear plugs or white noise, then maintain this habit in unfamiliar environments to ease the disruption.

TL:DR

Establishing a good sleep routine can help the stars align for a fantastic race. So start sleeping your way to better training and racing today!

References

Dzierzewski, J. M., Sabet, S. M., Ghose, S. M., Perez, E., Soto, P., Ravyts, S. G., & Dautovich, N. D. (2021). Lifestyle factors and sleep health across the lifespan. International Journal of Environmental Research and Public Health, 18(12), 6626. https://doi.org/10.3390/ijerph18126626

Nikolaidis P.T., Weiss K., Knechtle B., & Trakada G. (2023). Sleep in marathon and ultramarathon runners: A brief narrative review. Frontiers in Neurology, 14, 1217788. https://doi.org/10.3389/fneur.2023.1217788

Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, focusing on half-marathon and marathon distances, understanding the challenges of balancing a busy life with personal goals.

Mastering the Marathon Taper

March 9, 2025

It’s marathon taper time! You’ve put in the work and now you’re looking to perform your best on race day. To some the idea of a taper might sound glorious, to others it might bring feelings of apprehension. This article will hopefully help to even out those feelings by explaining what exactly a taper is, the why behind tapering, and how to execute it well!

*Runner mastering the marathon taper by prioritizing their recovery. PC: Ruby Wyles*

What is a Taper?

Tapering for a race refers to reducing total training volume in the 1-3 weeks leading into a race. This allows for the body to enter race day fresh, healthy, and ready to perform optimally. Mastering the marathon taper looks different depending on a multitude of factors: the experience level of the athlete, race distance, race importance, training volume leading into the taper, etc. Therefore, there is no “one-size-fits-all” approach to tapering for a race, but there are some general principles you can apply.

Reduce Volume, Not Intensity

It is important to reduce your total training volume, so that your legs start to freshen up. But people often make the mistake of taking out the high intensity workouts in their week.

If you normally do harder workouts on Tuesday mornings, then continue to do harder workouts on Tuesday mornings, even in the taper. If the total volume of your typical workouts come out to 10 miles, perhaps lower that to 8 miles. We want our legs to freshen up, but not to go stale. Maintaining training intensity reminds our bodies that there is still a big task to complete in the near future.

*Two runners logging a track workout during their marathon taper. PC: Dave Albo*

Gradually Reduce the Long Run Volume

The long run is a big stimulus that takes a significant toll on the body each week. I usually assign my marathoners their biggest long run (both in terms of miles at marathon pace and overall distance) 3 weeks out from race day–maybe 20-22 miles. The volume of the next long run, 2 weeks out, reduces slightly, but is still a typical long run that they’ve completed multiple times before–usually 16-18 miles. The final long run the week before the race is typically 10-13 miles. This gradual reduction in the weekly long run ensures that the body is recovering well and energetic come marathon day.

Although these long runs are decreasing in volume, it is still a good idea to add some marathon pace miles in these, as well as continue practicing your race day nutrition.

If you want to learn how to best prepare for your race in training, check out TRR Coach Jamie Spruiell’s blog: Top Tips for a Successful Marathon Race Day.

Prioritize Sleep and Nutrition During the Taper

Mastering the marathon taper requires treating your body well, in order to freshen up your legs and get to race day healthy. This necessitates prioritizing adequate sleep, fueling your body well with enough food, and hydrating like crazy! Even though your training volume is decreasing, this is not the time to cut back on your nutrition.

Personally, I choose to cut out all alcohol during the final 4 weeks leading into a marathon. I feel it keeps me healthy, focused on the task at hand, and makes the finish line beer all the more rewarding!

Sleep is the number one recovery tool. Your body repairs itself during sleep. Be sure to continue getting to bed at your normal hour (or earlier) is key during the taper. And perhaps your run is shorter than usual in the morning, so you can afford that extra 30 minutes to snooze.

For a deeper dive into recovery, read TRR Coach Miles Bennett-Smith’s blog: “Recover Harder to Run Faster”.

Prepare Mentally

*Runner preparing for their race by journaling and hydrating. PC: Dave Albo*

The most difficult part of a taper might be the apprehension that can come with reducing your training. Thoughts that you are losing fitness start to creep in. I’m here to tell you you won’t lose fitness. During the taper, your body is able to actually absorb the fitness gains from workouts you did a few weeks ago. You are as fit as you will be. Your job during the taper is to make sure you’re healthy and refreshed. That is mastering the marathon taper.

There are many cliches often said during taper week, my favorite is “the hay is in the barn.”

With the taper comes more time in your day. Instead of worrying and ruminating on your training or the upcoming race, use this extra time to visualize yourself running strong and fast. Practice your race day mantras and journal your thoughts. Reflect on all the hard work you did in this training block that will prepare you for race day. It’s nice to create some taper rituals that are unique and special to reuse ahead of future races (assuming you find them beneficial).

What’s Next?

If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!

Coach Evan Covell, author of this piece "Consistency is Key".

Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.

TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.

Add Fun to Your Running Routine: 6 Ways to Stay Motivated

March 9, 2025

So you might not yet be sold on finding running fun, but you can at least acknowledge the many benefits to running. It’s one of the best activities for building cardiovascular fitness and improving your physical health. Running also offers significant mental benefits such as enhancing your mood and reducing anxiety.

Despite the numerous benefits, it is not uncommon for running to feel like a drag at times, and our motivation to do it can wane. How can we ensure that we keep our running fun and fresh so that we are willing to stick with it for life?

6 ways to add fun to your running routine:

1. Change up your running routes.

Limiting yourself to running the same route day after day can become monotonous. This can interfere with motivation and engagement. Choosing a new running route can make runs feel more like an adventure than a routine. Rather than running around your neighborhood for your next long run, try venturing to a new trail or a nearby park.

For some people, finding a new route will be simple. You can simply head out the door without a plan and purposely begin running a different way than usual. For others, this approach might make them nervous. Fortunately, apps like Strava or MapMyRun can help you discover new running routes beforehand. Then you can download and follow the route on your phone or watch.

Add fun to your running by finding new routes, such as via Strava's route planner. — *Add fun to your running by finding new routes, such as via Strava’s route planner.*

Add fun to your running routine by training for a race. No matter if it’s a 5K, ultramarathon, or any other organized event, signing up for a race can give you something to look forward to.

Consider themed races such as color runs, mud runs, relays, hot chocolate runs, and countless others: the possibilities are nearly endless, and there is something out there for you!

*Runners having fun as part of a running club. PC: Ruby Wyles*

No matter your pace or finish pace, you will feed off the exciting atmosphere, and be rewarded by an incredible sense of accomplishment and camaraderie with your fellow runners. And for an added bonus, many post-race parties are an absolute blast!

3. Find a running partner or join a running group.

For some people, one of the most difficult parts of running is the solitary aspect. Finding a friend or a local group to run with can make an enormous impact. When you run with other people, there is built-in accountability at play. On a day when you may not feel like running, you know that your partner or group is waiting for you to join them.

Many communities have local running clubs that are inclusive of all levels, from complete beginners to elite marathoners. Regardless of your level, you are likely to find someone to run with. You will be surprised how this can make running fun and motivating!

4. Set challenging yet attainable goals for yourself.

Having a clear goal can make your running both more exciting and rewarding.

Again, there are endless possibilities: setting a new personal best time, increasing the length of your long run, or running a given number of miles in a week or month. The important thing is that you are challenging yourself in a way that is motivating rather than overwhelming. If you find your goal negatively affecting your desire to run, it’s time for a new one!

5. Mix up your workouts.

One of the quickest ways to reinvigorate your running routine is by keeping your body guessing. Rather than going out and running five miles per day at the same pace, try peppering tempo runs, fartleks, hill repeats, or interval workouts into your weekly running routine.

As well as making your routine feel fresh and exciting, mixing up your runs will also facilitate improvements in your performance. If you are not sure where to start with incorporating these sorts of workouts into your training, or want personalized advice on pacing for these workouts, check out TeamRunRun for coaches who are excellent at doing this.

Adding this sort of variety to your running routine may be the secret to more enjoyable training!

6. Turn your runs into a game.

Have you tried gamifying your runs? Apps like Strava or Nike Run Club allow you to participate in a variety of fun challenges and competitions. You can connect with your running buddies virtually and have friendly competitions. Some platforms hold official challenges like Strava’s “Run 50K in 30 Days” campaign.

Using apps is only one way of gamifying your running. You can also incorporate self-imposed games into your runs. For example, you could pretend that someone is about to pass you and that you need to reach the next telephone pole within fifteen seconds. Maybe your running cadence needs work, so you play a game with yourself to see how many steps you take in a given minute.

Having a scavenger hunt is another fun way to gamify your runs. You could look for different types of trees, flowers, birds, or anything you want.

*Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern*

When you get ready for your next run, remember: the best way to add fun to your running routine is one that sustains running as a lifelong habit. Don’t forget to enjoy the journey along the way!

Caleb Betton is a coach with Team RunRun based in Philadelphia. He specializes in coaching runners who are new to the sport or are coming back after a long time away.

Is Running An Ultramarathon For Me?

March 8, 2025

*Runners smiling during an ultramarathon.*

And why would I want to run an ultra when I hated the marathon?

For many endurance athletes (and if you’re reading this, I assume you are one of them) then the thought “Is running an ultramarathon for me?” may have crossed your mind. You also may have just as quickly dismissed it.

While road marathons and ultra distance races have similarities–tough training, events lasting several hours–they can almost feel like different sports.

Before I start, I have a confession: I have never run a road marathon. 26.2 miles on the road doesn’t appeal to me, and I decided to trust my doctor when he told me it was bad for my knees, so I haven’t. He didn’t say anything about ultramarathons though…

Ultramarathons can be kinder to your body

While “shorter” 50K ultras are only 10K more than a road marathon, expect them to take much longer if you go down the classic ultra route and choose to run on some form of trail. Fortunately, on trails you avoid the jarring of the tarmac and the same repetitive stress from the same foot strike pattern. Instead, you’re exploring a variety of terrains, from lush forest trails and dirt roads, to rocky mountains and sandy beaches. Your body is constantly adapting to each surface, sharing the load across different muscles, joints and bones. Of course, there are road options available if you do love the road marathon.

What you’ll see along the way

If you hate running on pavements through urban areas (‘sidewalks’ for my American friends), then this is where ultramarathons shine. Take your pick of scenery, from stunning mountain ranges through to desert expanses. Again, if you actually don’t mind the tarmac, there are ultra distance road races. Just have a look at some of the coverage on YouTube of the big ultras and tell me that it isn’t stunning–all you have to do is remember to look up!

*Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern*

The ultrarunning community

Every race that you do will have some sort of vibe, but in my opinion, this is one of the most beautiful things about trail and ultrarunning. You get it all! Small community style races with weird and wacky traditions, to huge events with thousands of runners and festival style feel. The Javelina Jundred and Lakeland 100 spring to mind for mad, festival-feeling ultramarathons. Either way, I have found that everyone, aid station volunteers and fellow competitors included, just want you to do well and have a good time. Yes, they are ‘technically’ races but the competition side, certainly for us that are mid- to back-of-the-packers, doesn’t feel that important. The sense of community and finding your tribe is a consistent theme I hear from all the ultrarunners I interview on my podcast.

*The supportive ultrarunning atmosphere at an aid station.*

Because it’s hard

Are you looking for your next big running challenge? Running an ultramarathon is the way to go. While a 50K is no easy feat, it’s still something that most marathoners could do, it’s just the hook that reels you in! Finish your first 50K and you’ll then find yourself thinking: “I wonder if I could…”, and off you go, down the ultrarunning rabbit hole! Of course, ultras test you physically, but as the distance increases, the challenge becomes (at least) as much mental, and with that you also get to learn so much about yourself.

Time is irrelevant for ultramarathons

If you have been running for a while then you might pick up on what a “good” performance is, from the world records to ‘good for age’ times. But for ultras, well nobody knows, and even if they did, I don’t think they’d care! People ask about the race distance not the time, joke that they don’t drive that far, look a bit confused then walk off (usually impressed).

*Ultrarunning camaraderie and enthusiasm during a race.*

And on the subject of time, pure speed is less relevant than in road marathons. So much so that you may continue to see performance improvements well into your fifties (that’s what I am betting on). There is so much more to becoming a good ultrarunner than simply running, and that comes with experience.

David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.

Museum of Distance Running (MODR) Clothing Brand

March 2, 2025

The story of how one Team RunRunner, Jared Younger, is merging his love for running and fashion, with self-expression and creativity.

The first thing that probably springs to mind when you think of running gear is high-performance clothing, clothing designed for functionality rather than fashion. Jared Younger, founder of Museum of Distance Running (MODR), wasn’t satisfied. At the heart of MODR is a passion for self-expression and freedom, on the run and beyond. MODR is about more than fancy fabrics and stylish designs; it’s about using running gear to showcase one’s unique style. Jared has produced something genuinely original by fusing his personal passion for running, fashion, and art.

A t-shirt from Museum of Distance Running's first product release in 2024, known as "Exhibit 001". — *A t-shirt from Museum of Distance Running’s first product release in 2024, known as “Exhibit 001”.*

MODR: Solving the Problem with Most Running Brands

The story of Museum of Distance Running begins with Jared’s personal running experience. Coming from a background in design, especially apparel and fashion, Jared was always aware of the power of self-expression through what you wear. But as he began his running journey, he quickly realized that most running brands didn’t speak to his personal taste. “The running gear available at the time was mostly performance-driven. You’d put on your Asics or Nikes, then change into ‘real’ clothes afterward. I didn’t feel natural wearing the ‘running uniform,’” he explains.

Determined to solve this issue for himself, he started experimenting with running in vintage tees, soft 50/50 blends, and retro mesh hats. Eventually, the gear he wore for runs became the gear he wore when he wasn’t running—at coffee shops, or just hanging out. And that’s how MODR was born. “I pulled in my fashion and design references, creating pieces I wanted to wear,” Jared says. He wasn’t afraid for MODR to stand out, in fact, he welcomed the brand feeling “ left of center from mainstream running apparel”.

The name “Museum of Distance Running (MODR)” was born during Jared’s trip to Sweden visiting the Moderna Museet with his girlfriend in 2023. One painting in particular had “this infinite, cyclical quality that felt very reminiscent of life and my relationship to running” Jared recalls. “And that got the ball rolling in terms of using art references to make a [clothing] brand that lives in the world of design and art” in collaboration with what he felt was lacking in the running apparel space.

MODR Exhibit 003 hoodie (front) — MODR Exhibit 003 hoodie (reverse)

Fusing Running with Business and Creativity

Unsurprisingly, running and MODR are inexplicably intertwined, both being vehicles for freedom and self-expression. For Jared, “Running gives me space, and it frees me up, which is exactly what I want MODR to do. Like running, MODR has a casual tone that gives you space to lean into who you really are.”

The act of simply putting one foot in front of another offers him mental space to let his ideas flow freely, which often leads to new inspiration for his work. “Sometimes, that leads to ideas that go straight into the projects I’m working on. Other times, it’s just a way to clear my mind and let my thoughts wander.”

Early Wins and 1st Birthday Celebrations

As MODR celebrates its 1st birthday, Jared reflects on the brand’s high points so far and its immediate impact. “We launched in March 2024 with a collaboration with The Speed Project. The hats and shirts we did for them sold out in a day,” Jared recalls. “Nobody had even heard of us before, so that was extremely unexpected and exciting.”

*This staging accessory shows how every aspect of MODR is intentional and well-thought through.*

But even beyond the early success, Jared is simply grateful for the opportunity to create something that resonates with people, while staying completely true to himself. “I feel lucky that I get to do this,” he says. “When someone connects with what we’re doing, it’s such a rewarding feeling.”

The Difficulties of Establishing a Brand on Your Own

It’s never simple to build a brand, especially without a team or financial backing, but Jared is far from naive to the challenge. Jared and his business partner, Lucie Beatrix, are Museum of Distance Running, crafting the brand from scratch alongside their regular day jobs. “It’s a passion project for sure,” Jared acknowledges. “We aren’t in this to try to sell anybody anything. We don’t do marketing, which is convenient because we don’t even know how. But we are trying to create a world and perspective and find the people that relate to it.”

The focus on quality over quantity and staying true to their core values shines. Jared shares, “we’ve turned down a few collaboration opportunities because we are still building our world. We are looking for something that can stand on its own before trying to muddle our messaging.”

As idealistic as that sounds, the difficulties are real for these two young, emerging entrepreneurs. From clothing and web design, to managing taxes and accounting, the pair wear many hats. But Jared wouldn’t want it any other way. “Not having a boss and instead getting to build your own vision is a privilege. And when we see success, it makes it that much sweeter. Every person that wears MODR is greatly appreciated. We ship the orders out ourselves. We see your names, and we write notes to all our customers. The small scale makes everything very personal.”

Why Museum of Distance Running is Not a Performance Gear Brand

Establishing a running apparel brand isn’t an original idea; as running has exploded since the pandemic, many startups and indie brands have flocked to the space, hoping to capitalize on the growing trend. What sets MODR apart and, I believe, gives them staying power, is the depth of their vision and values. They’re not trying to sell to everyone or compete with the giants like Nike, and MODR proudly is not a performance brand.

Here’s Jared again: “Right now, with this running boom we have, we see a lot of emphasis on performance. We have amateurs training like pros. The science on nutrition, training methods, shoes, etc is readily accessible to all. We love this stuff, too. But we appreciate that running is also an expressive act. It’s performance art as much as performance. It’s a raw, gritty, and bold experience. So MODR is more interested in expressing that individuality and offering the freedom to do running your way, with a sense of personal style at the same time.”

Jared works to “create pieces that extend this perspective off the roads, letting you express this side of yourself whether you are running or going to a coffee shop. There are a ton of brands doing performance gear really well. And we cheer them on. But adding to that category isn’t what we are interested in. We are looking for a lifestyle expression.”

Team RunRun and the MODR Experience

Jared highlights how “the Team RunRun newsletter is filled with inspiring personal stories. All of us are doing this for our own reasons, and each person does running their own way. There are no rules to this. So those stories give me optimism that people are being intentional about how they are existing in the world, with goals and purpose. And I hope that everyone is doing it their way, embracing their uniqueness.” It is this spirit of running, the individual experiences each of us bond over, that MODR looks to embody in every piece they produce.

MODR's Exhibit 003 long sleeve tee — *MODR’s Exhibit 003 long sleeve tee*

When it comes down to it, Jared’s goal for MODR is simple: he wants people to feel confident, free, and excited when they wear the brand. Jared hopes MODR inspires others “to go against the grain and encourage them to find ways to express themselves.”

Upcoming Releases and Connecting with Museum of Distance Running

Extending the museum metaphor further, every collection release is an “exhibit”. Museum of Distance Running’s Exhibit 004 is in the works, alongside another special project that Jared is extremely excited about. Each exhibit is completely original with limited quantities, with sales run entirely through their website. Once it’s gone, it’s gone. No restocks. (Though hopefully the next exhibit is on the horizon!) There are still a few pieces from Exhibit 003 available here. Jared is kindly offering the Team RunRun community 10% off with code “TRR10”.

To ensure you don’t miss the release of Exhibit 004, and to get early access to new drops, consider subscribing to their email list on their website. And of course, give them a follow on Instagram @museumofdistancerunning to see MODR’s latest releases and more unique content.

by Ruby Wyles

This article is not sponsored by Museum of Distance Running (MODR) or compensated in any way by the brand. Instead, we wanted to share how one Team RunRunner, Jared Younger, is merging his love for running and fashion, with self-expression and creativity. He invites you to do the same.

Top Tips For a Successful Marathon Race Day

March 2, 2025

And the importance of “practicing like you play” by simulating race conditions in training.

Preparing for a successful marathon race day requires more than just logging miles. It takes simulating race conditions ahead of time to ensure peak performance on race day. The concept of “practicing like you play” applies to marathon preparation by replicating the physical, mental, and logistical elements of race day in training.

“The training IS the marathon…the race is the celebration.”

If you have been training for a marathon long enough someone has probably told you this phrase just before crossing the start line. “The hay is in the barn” is another one. The point is, you’ve put in the work and now you get to show it off on race day. Top performances require full effort and full attention throughout the training block, sharpening your mind and body during the weeks and months leading up to your goal race. Additionally, you need to simulate those race day conditions–as best as you can–during training so that they do not surprise you on the big day.

Two runners preparing for marathon race day with a "dress rehearsal" run, simulating race conditions in training. — *Two runners preparing for marathon race day with a “dress rehearsal” run, simulating race conditions in training.*

Top Training Tips For a Successful Marathon Race Day

1. Simulate Race Conditions

Planning your training block around what you will be experiencing on marathon race day is a great way to ensure that you are physically and mentally ready to take on race day.

*Runner testing out their race shoes ahead of race day.*

Consider the Course: Mimic the conditions as closely as possible during training runs. Are you running a course full of hills but you usually train on flat ground? Is the race an out and back route or and point to point? Or maybe you get your training runs done in the evening, but your race has a 7am start time.

Run at Your Race Pace: Include some goal race pace miles into your speed sessions and long runs. This allows the body and mind to get used to that pace on tired legs in the midst of some hard training weeks. You’ll need to come back to that during miles 22-26 on your marathon race day.

Practice in Similar Weather: Train at a time of day that allows you to acclimate to expected temperatures and conditions. Are you training during the winter in Baltimore for a Spring race in Florida? Or are you enjoying the California climate every day but racing in the Texas humidity? There are ways to prepare the body, like heat training and cooling strategies, for these changes to optimize performance.

Wear Race Gear: Just like actors have dress rehearsals to prepare for opening day, runners need to rehearse as well. Strap on your race day shoes, your lucky shorts, top, and hydration choice (pack or bottle), load up the gels (yes all of them!) and go out for a long run. Make sure you are comfortable (and chafing free!) so that you can avoid surprises on marathon race day.

2. Nutrition and Hydration Strategies

*Some of the different nutrition and hydration products available to fuel training and marathon race day.*

Race day fueling is crucial: you need gas in the tank if you want your engine (or legs) to run. The best way to avoid the dreaded stomach issues or energy crashes is to practice your nutrition strategy during training. And no, I’m not just talking about testing the fuel you plan to take on the course. Look at the days prior…your carb load, meals the day before, and race morning fueling as well.

Test Your Fueling Plan: Try different types of gels, chews, or drinks to determine what works best for you. Are you able to fuel and run easily at the same time? When you are 15 miles in does your choice of strawberry gel still sit well with you? It is important to be able to get down those carbs when your body needs them the most. Don’t forget about the logistics–do you have a way to carry your sports nutrition with you during the race or are you planning to rely on aid stations, or perhaps a mix of both?

Hydrate Strategically: Follow a hydration schedule that mimics what you’ll do on race day. If you take the same bathroom stop at every long run, expect your body to want you to stop at that same point on marathon race day.

Eat a Race Day Breakfast: Experiment with pre-run meals to ensure they digest well and provide lasting energy. Plan out what you’ll want to eat the night before and the morning of your race.

3. Mental Preparation

Marathon running is as much a mental challenge as a physical one. Training your mind to handle the ups and downs of race day can not only give you a competitive edge but also make the rough times a bit easier to get through.

Practice Race Day Scenarios: Reframe running when you don’t feel like it, or through tough terrain and mental lows, as building resilience.

Use Visualization Techniques: At mile 18 of a 22 mile long run, what are your strategies to push through? Imagine crossing the finish line strongly and executing your pacing plan effectively. But also imagine just missing your time goal–how are you going to put your arms around that discomfort and still cross that finish feeling successful?

Develop a Mantra: Having a personal phrase or mantra can keep you focused and motivated during tough moments.

Marathon success isn’t just about how many miles you run—it’s about how you prepare for the real thing. By practicing like you play, implementing these top tips for a successful marathon race day, you’ll fine-tune your strategy, build confidence, and set yourself up for a smooth and successful race day. Simulate race conditions, dial in your nutrition, train your mind, and execute a race rehearsal to maximize your performance. When race day arrives, you’ll be ready to run strong and achieve your marathon goals. Now, go get that PR!

What’s Next?

If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.

Jamie Spruiell is coach with Team RunRun based in Walnut Creek, CA. As a mom of 3 and avid runner, she knows what it’s like to juggle running with a busy schedule!

Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

Ronda Ghibellina 45km Race Report

February 23, 2025

Race: Ronda Ghibellina 45km trail race

Runner: TRR Coach Keith Laverty

Race Date: 01/26/2025

Location: Castiglion Fiorentino, Toscana, Italy

Result: 4 hours and 43 minutes; 7th overall

Strava Activity Link: https://www.strava.com/activities/13456640095/overview

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

Europe: This was my first time racing in Europe, so just about everything about the experience was novel and new to me. We even ran through a castle during the first mile!
Challenging course: The challenge of the course and everything that it threw at us — which was a lot!
Community kindness: Despite language barriers, the kindness of the Italian running community was memorable and much appreciated. It also seemed like many runners had traveled to this event from all other areas of Italy: this race welcomed everyone.

*Keith Laverty crossing the finish line of Ronda Ghibellina 45km. PC: ENDUpix*

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

Sort of a “blooper” on my end but I forgot to look up the phrase for “on your left” or “runner behind” in Italian, as I ended up needing to pass several dozen runners from the longer 67km distance that had started a couple of hours before the 45km. The word I had thought was “left” in Italian, actually had translated to “I want”, which I’m sure got me some puzzled looks on their faces! : )

A couple of points got bottlenecked on very tight section of trail, that had forced me to walk or slow down my effort such as during a down-climb with rope assistance.

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

More unique than weird, is that the Ronda Ghibellina 45km race and entire event is all Medieval vibes! This included a man with armor and shield on a horse at the start/finish area. Then the finish line amenities of bread with olive oil, and beer poured into your finisher’s mug. There were supposed to be more horses out and about, but they had to put the horses away after the thunderstorm.

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

Overall, the highlight was working through the extremely challenging terrain, especially during/after the thunderstorm that sort of shook me up a bit (including hail that pelted the right side of my body). I even fell into large puddles within the same mile. Enduring through this race has put other courses into perspective, including upcoming races on my calendar have become known as “the courses aren’t nearly as rugged as Ronda was”!
I thankfully chose the right racing shoe, the Adidas Agravic Speed Ultra, to handle the ruggedness well, but also felt fast on the runnable road sections too. Final win: NO BLISTERS or foot issues!

Lessons you learned that will help you next time around

Next time, pack a light jacket! I was moments away from pulling out my emergency blanket, and obviously was not prepared well for the thunderstorm conditions that rolled through. This led to very frozen fingers and cold legs for several miles after. The forecast had only shown a 50% chance of rain for about 2 hours and no signs of thunder, however, as I’ve learned over the years too, conditions can change *fast* in the mountains.

Ronda Ghibellina 45km course map and elevation profile.

Most important course specific knowledge to know about the race

*Some of the historic Italian scenery seen throughout the race.*

During the first mile, there’s a steep, relatively long hill climb of 20%+ grade of paved road running through the castle. Then, besides the first and last 2 miles, the course only has 2 to 3 0.5 mile sections of runnable road/ forest road. The majority of the race is running through a wide variety of challenging terrain: steep downs on rocks, twisty/tight/muddy turns, down-climbing with a rope, grassy and muddy stretches, and leaf-covered trails. Some of the wooded sections seemed reminiscent of what you might see on the “Beast Coast” (aka trails on America’s east).

Aesthetics – Is it a pretty course?

Oh yes! You essentially run along the outer rim/ridges of a “bowl” or valley in between, completing one big loop around Chio Valley. After the first key climb, you get treated to the beautiful valley below.
The thunderstorm likely blocked some views mid-race, but once the skies had cleared and the sunshine arrived toward the last 5 miles, I was treated to an incredible view of the grassy, farmlands and hillsides below. You also get to run through villages, older ruins and ranches, and through oak and olive trees: not your typical US race views! Bellissima!

Difficulty – Is it a tough course?

I’ve competed in a lot of tough races in the last 20+ years, and I think I’d have to rank the Ronda Ghibellina 45km race in my top 5, maybe even top 3 most difficult courses!
The course profile alone is plenty challenging with 7,500 feet of climbing in 28 miles; however, a lot of those 28 miles were very technical, especially the descents. There were lots of uneven, slanted/grooved rocks, tight/windy turns. And as if that wasn’t enough, layers of mud caked the course following the mid-race thunderstorm, hail and rain!

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

Overall, it was very well-organized, including the pre-race expo and race day itself. Unfortunately, there was hardly any pre-race communication. With no pre-race email on any sort of details or instructions, it was difficult to find and understand their required gear list.

Competition – Is there a strong field?

*Keith Laverty racing the Ronda Ghibellina 45km. PC: ENDUpix*

The competition was world-class this year! In fact, the entire Italian national team decided to show up and this run this race as part of their early-season team training camp! I’m guessing that made for a significantly more field than usual this year. The men’s winner, 4x national champion Andreas Reiterer, won in a new CR, despite the muddy conditions!

I also found out that the majority of the runners who placed in the top 10 had all run the Ronda Ghibellina 45km in recent previous years, which speaks to how event keeps drawing runners back.

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.

The registration alone is simple and very affordable: just 45 Euros ($47 or £37) for a 28-mile course with 5 aid stations!

However, the Italian law is very strict on international runners who want to compete. Prior to the race you need the following tests completed, then signed off by your doctor: (1) EKG stress test, (2) pulmonary function test, (3) urinalysis, and (4) a basic physical exam. So allow for at least 10 weeks before the race date to make sure all of your appointments can be scheduled and completed in time. Simply put, it’s a much more in-depth process than signing a waiver!

Weather and typical race conditions

This is the coldest time of the year for Tuscany with average temps of high 30’s to the low 50’s (Fahrenheit). This year’s edition felt comfortable in the mid to high 40’s for race morning. However, a ferocious, crackling thunderstorm around mile 13 made things interesting to say the least! I went from racing mode to survival mode pretty quickly, dealing with pelting hail and rain showers for the next 4-5 miles!

Nothing too special, although a long-sleeve jacket is highly-recommended in the event of a storm like we had! You’re also required to run with your phone, with their live tracking app, “Whip Live” opened (fortunately, it can be opened in the background and not burn through the battery).

Spectators – Is this a friendly course for your friends?

Not so much. There were 2 or 3 aid stations with more people, so it’s potentially more accessible for spectators if you’re willing to do a lot of driving.

How’s the Swag?

Cool swag! Each finisher received a large, ceramic mug with the race logo. We also got a black/army green tech running tee from the Runnek brand. At the pre-race expo, you could also opt to buy more race-branded gear such as a sweatshirt or a collapsible soup cup.

5 out of 5 stars!

The Ronda Ghibellina 45km was an incredibly memorable experience with the epic course, weather challenges, and friendly people. It was hard to turn down the opportunity to run in Tuscany, not to mention, exploring other parts of Italy before and after!

Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.

Marathon Training: Four Principles for Success at 26.2 Miles

February 23, 2025

Training for a marathon, or any long distance running event, is fairly simple: run consistently each week, mostly easy, sometimes hard. There are no magic workouts that will catapult your fitness forward, rather success comes from stringing together days, weeks, and months of solid work.

Now, although training can be that simple, I know that you clicked on this article for a bit more depth and nuance. While this post is focused on training for the marathon, these four principles of marathon training can be applied to most endurance events.

Disclaimer: there are many ways to train for a marathon, these are a few pillars that I employ in coaching my athletes.

1. Good Enough is Good Enough

A phrase I often repeat to my athletes is: “good enough is good enough.” In all training, I think it is important to improve with the minimum effective stimulus. You do not need to go deep into the well very often. Save that for race day. This principle can be applied across the board in endurance training.

For example, on a broad scale, when looking to increase running volume. If you’ve been running 40 miles per week, try increasing to 45 or 50 for your next training block. There is no need to jump to 80 miles per week when increasing to 50 will give your body the stimulus it needs to improve. Narrowly, the same principle can be applied to a specific workout. Consider progressing a 20 minute threshold run to 25 minutes for the next workout, not 40. You need to leave yourself somewhere to go in the future.

*Two runners in marathon training enjoying an easy run together.*

2. Easy Days Easy, Hard Days Hard

You may have heard that slowing down your easy runs is the key to getting faster. Running truly easy will help you recover, yes, but only running easy is not going to improve your speed. To improve overall you also need to incorporate some reasonably hard running in your training schedule. Remember good enough is good enough, so your hard days do not need to leave you questioning everything. Rather, they should be challenging but manageable.

Your easy days should be truly easy. Your run should be conversational and relaxed. The rest of your day should be fairly relaxing too. Be sure to take care of the small things like fueling well, foam rolling, yoga, and sleep. For a more in depth look into recovery check out Recover Harder to Run Faster by TRR Coach Miles Bennett-Smith.

Your hard days should be challenging. Your run workout is the most important piece of this puzzle: train hard enough and with enough volume to get the adaptation your body needs. You are only able to go hard on this day because the one or two days before were actually easy: your body is now ready for the next challenge. If you incorporate strength training into your routine, adding your lift after a running workout is the ideal way to schedule this in. Hard days hard.

3. Move From Less to More Specific

In training for a marathon, you want to move from less specific to more specific as you approach race day. If we zoom way out and look at training in terms of a calendar year, what you are doing 6 months away from your target marathon should not be very marathon specific. But in the 10-16 weeks before race day, training becomes increasingly more tailored to the marathon. Your long runs increase in duration, you dial in race pace and effort, and total training volume increases relative to what you were doing before.

Keys Marathon Training Workouts

Long runs

During these 10-16 weeks, I typically incorporate marathon effort (later defined by a pace once we dial things in) into athletes’ long run workouts. At first I break up marathon pace into smaller sections, then gradually, the total duration at marathon effort increases.

E.g. Starting with 4 x 2 mile repeats, then 4 mile-2 mile-2 mile, then 4 x 3 mile, then 2 x 6 mile, etc. Finally, this might culminate in 12-14 miles at marathon effort within a 20+ mile long run, usually 3-4 weeks out from race day.

Threshold workouts

I target accumulating 30-40 minutes at threshold pace in various formats.

E.g. 6 x 6 minutes with 1 minute recovery between each.

VO2 max and faster speed workouts

Done on a track (or a hill), these are speedy sessions targeting 5 km pace down to mile pace. The goal of these workouts are increasing leg turnover and changing up the stimulus.

E.g. 10 x 400 meters with 90 seconds recovery between each.

In addition to the long run workout, I usually assign another workout each week targeting threshold, VO2 max, or even faster paces, depending on the athlete, their experience, and needs. As you get closer to the marathon race, the threshold sessions get a bit bigger and the speedy stuff is emphasized a bit less.

*A group of runners training for a marathon starting a speedy track workout. PC: Dave Albo*

4. Running Economy is Everything

To get faster at the marathon, spend time getting faster at the mile.

If you are already signed up for a marathon and your specific marathon training period has begun, then this isn’t quite for you, yet. You need to prepare for the race that is coming up. But if your marathon is still far off, it’d be beneficial to train for a shorter event like the 5 km or mile. Increasing your speed over these short distances improves your running economy which will translate up to the longer distances when you switch training focus.

Running economy is your body’s ability to use oxygen most efficiently at a given pace. Therefore, if your mile personal best improves, you can expect your 5 km, 10 km, half marathon, and marathon to improve as well (with a specific training block of course).

Throwing different stimuli at your body throughout the year (in a structured and well-thought through manner), forces your body to adapt to a variety of challenges, and prevents your body from going stale and plateauing. I have also found this to be a very effective tool in keeping my athletes engaged and excited about running. Trying out some different race distances can be scary at first, but changing up the type of training is fun and refreshing. Not only that, it will help you in the long term when you refocus on training for a marathon.

What’s Next?

If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!

Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention. TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.

Hara Hachi Bu: Don’t Overstuff Your Training (Or, Your Belly)

February 19, 2025

Hara Hachi Bu. I was first introduced to this Japanese phrase somewhere around 17 years ago. I know this because I printed out the phrase and tacked it to the wall of my first office cubicle workspace. Hara Hachi Bu roughly means 80% full. For a long and healthy life, this maxim encourages you to eat till you are 80% full, then stop. Pretty sound advice, right? Overeating strains the digestive system, and is hard on our internal organs.

Back then, several years before I started running, I was just trying to maintain my weight. I was right around 27 years old, and with 8 hours a day at a desk in my new office job, I knew I would quickly gain weight if I ate indiscriminately. Long story short, I did gain weight rapidly, hence why I started running!

*Kyle Fulmer practicing Hara Hachi Bu: avoiding overstuffing himself with ice cream or overtraining ahead of his goal race! PC: Kyle Fulmer*

Don’t Overstuff Your Training (aka “Overtraining”)

Back to Hara Hachi Bu and why it applies to my running in the present day. Today, I was running through the streets of Tokyo with iFit Coach Tommy Rivs, on my NordicTrack treadmill, and Hara Hachi Bu kept echoing in my mind. Boulder was in single digit temperatures (Fahrenheit) this morning, hence my desire to break a sweat and run indoors. What I was thinking about though was not necessarily overheating or overeating, but overtraining. Overstuffing your training can oftentimes be more detrimental to your goals than under-training, as we’ve heard many times before.

Why You Should “Leave Room for More”

The thought that kept coming back to me was “leave room for more”. Whether during a workout, or during an ‘easy’ run. Leave room for more. So when race day comes, or that super hard workout that you’ve been planning for weeks – you have more to give! For me today, it was a reminder that I still had work I wanted to do. Both day job wise, and training. I had an hour to get some quality work in on the treadmill in the AM, get some computer work done, and then squeeze in 30 minutes in the afternoon for some vert.

I have to constantly remind myself to be patient, within the day, and within the training cycle: Hara Hachi Bu. When I was training for Western States a few years ago, I made sure not to overstuff my workload. Instead of chasing those ‘mandatory’ 100 mile weeks, I made peace with topping out at 80. Instead of maintaining 80-90 mile weeks for several months, I consistently hit quality workouts and a schedule of around 50-60 miles per week. Long runs were replaced with a few training races. Recovery weeks followed those races. Hara Hachi Bu. I achieved my sub-24 hours, and was hungry for more.

Putting Hara Hachi Bu Into Practice

So, as I prepare for a full racing season (with the Chuckanut 50K only 3 weeks out) I will focus on not overstuffing myself… with Tillamook ice cream, or with training volume. I will focus on filling my training schedule with quality ingredients, eating and training just enough so there’s always room for more.

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

The Gamification of Fitness: Can Wii Play Too?

February 18, 2025

The gamification of fitness is a trend that has been gaining popularity over the past couple decades with fitness video games and virtual leaderboards. More recently, we’ve seen the marriage of fitness games with VR technology, but it goes as far back as the Nintendo Wii’s Wii Fit and Wii Sports series. Likewise, the PlayStation and Xbox consoles of the era also had their own fitness series’, and newer models have continued to follow suit. But do these have a place in a fitness regimen? The answer might surprise you as we’ll seek to explain in the following article.

The gamification of fitness using virtual reality (VR) technology. PC: Victor Bordera/Stocksy — *The gamification of fitness using virtual reality (VR) technology.*
*PC: Victor Bordera/Stocksy*

For the Fun of the Games

For the average person, the gamification of fitness can be a powerful motivator and used to make exercise fun. If fitness isn’t enjoyable, people are far less likely to start or stick with it in the long term. People far and wide also love good healthy competition, whether online with players around the globe or with family and friends in the living room sitting next to them.

Woman doing the popular fitness game of "Wii Fit". PC: Emmanuel Dunand — *Woman doing the popular fitness game of “Wii Fit”.*
*PC: Emmanuel Dunand*

Popular fitness platforms like Peloton even have leaderboards affiliated with all their classes. Peloton have developed their own “video game mode” of riding called LaneBreak, where riders’ workouts are scored and ranked. Before starting, riders also get to choose between five difficulty levels, adding another common video game element to the experience. As explained on the Peloton Support site “along the track, you will encounter various objects, called Moments. Moments are based on the workout goals and intensity of the song and require different cadence/resistance or speed/incline values. Score points by hitting target metrics while in the Moment”. If Peloton had a crossover episode with Guitar Hero, that’s a fairly spot on assessment of LaneBreak, although you aren’t expected to press down on the pedals to the exact beat of the music for the entirety of a song.

Wii Would Like to Play!

On the classic Wii Fit, common key health metrics are also taken into account such as BMI. Believe it or not, actual research studies were conducted on the use of Wii Fit and similar fitness games. These exercise modalities showed merits in clinical settings and places such as nursing homes, where participation allows those unable to perform daily rigorous activity to still increase heart rate and improve overall health.

In a study of 30 individuals with multiple sclerosis, Wii Fit demonstrated benefits over a 7-week period. They each completed the same Wii Fit program consisting of yoga, balance, strength and aerobic training, 3 times per week. According to this 2011 article, researchers reported that “all physical assessment scores moved in a positive direction at 7 weeks, providing some indication that overall fitness levels improved” (Plow & Finlayson, 2011). Wii Fit received praise for it’s accessibility, meeting participants where they were at, no matter their functionality levels. In addition, it helped promote weight loss and weight loss self-monitoring while improving strength and balance through core stability training.

Do Fitness Games Have a Place in Athletes’ Training?

While it by no means should be a cornerstone of your fitness program, the gamification of fitness can be a useful tool for those looking for a little extra motivation (something that can be hard to come by in the winter months) or for a little variety in cross training. No matter how hard you Wii Fit, it can’t replace the specificity of training. As runners, the general principle is if you want to improve at running, you’ll need to run more. For many, having a race on the calendar provides plenty of motivation. However, if wanting to climb up a few more spots on the leaderboard, improve that high score or health metric motivates you to train consistently, use them!

TLDR: The Gamification of Fitness

Especially for newer runners or athletes, gamifying fitness can give purpose to the training and allow you to recognize the progress that you’re making. In essence, it can provide a gateway to fitness for the beginner. Whether it’s as that beginner runner’s first step, or as means to improve quality of life and health in clinical settings, these tools have a place in the world of fitness and are here to stay.

References

Peloton Support. (Retrieved 2025, February 10). Peloton Lanebreak. https://support.onepeloton.com/s/article/4428892792596-Peloton-Lanebreak?language=en_US

Plow, M., & Finlayson, M. (2011). Potential benefits of nintendo wii fit among people with multiple sclerosis: a longitudinal pilot study. International Journal of MS Care, 13(1), 21–30. https://doi.org/10.7224/1537-2073-13.1.21

Brian Comer is a coach with Team RunRun based out of Portland, Oregon. His goal is to help you grow as a runner and a person through consistent training.

Recover Harder to Run Faster

February 16, 2025

And why recovery maybe the most underrated part of your training!

Your training plan is dialed in. You’ve got the mileage, the workouts, the long runs. But let me ask you this: Is your recovery plan just as detailed?

If your answer is something like “Uhhh… I foam roll…sometimes?”—then we need to talk.

Train Hard, Recover Harder

Most runners approach training like a badge of honor contest. More miles! More speed work! More long runs! But when it comes to recovery, they suddenly embrace chaos—late nights, junk food, and maybe a few celebratory beers after a tough run. Look, I’m all for balance, but here’s the reality:

You don’t get stronger during workouts. You get stronger during recovery.

Every hard session creates micro-tears in your muscles, depletes glycogen stores, and adds stress to your body. The real improvements happen when you allow your body to repair itself properly. If you’re not matching your recovery efforts to your training load, you’re sabotaging your own progress. Yes, the hype is real, you do need to recover harder to run faster!

So let’s fix that…

How to Recover Like a Pro (or at Least Not Like a Sleep-Deprived Maniac)

Here are five non-negotiables when it comes to maximizing your recovery:

1. Sleep Like It’s Your Job

If you do one thing right, let it be this: prioritize sleep. Sleep is when your body produces the most growth hormone, which repairs muscle and replenishes energy stores.

Goal: 8-9 hours per night, especially after long runs or workouts.

Reality check: Can’t hit 9 hours? Start by getting 30 minutes more than usual. Even small improvements help.

*Kickstart your recovery with electrolytes and a quick carb source before a proper meal later.*

2. Fuel Your Recovery (Just Like You Would Your Workouts)

That long run isn’t officially over until you refuel properly. Training breaks your body down—nutrition builds it back up. Think of fueling as the second half of every run, not just an afterthought.

What to do:

Within a few hours of finishing any run over 60 minutes, get a mix of carbohydrates and protein (ideally 3:1 or 4:1 ratio–but no need to overthink it). This kick-starts muscle repair and replenishes glycogen.
Don’t just eat anything—focus on high-quality, nutrient-dense foods. Think eggs and toast, yogurt and granola, or a smoothie with fruit and protein.
Hydration isn’t optional. Water is great, but after hard sessions, adding electrolytes helps replace what you lost in sweat.

3. Active Recovery is a Cheat Code

Scrolling on the couch for the rest of the day might sound nice, but active recovery helps speed up the process.

Try this instead:

Legs up the wall (seriously, it’s magical).
Easy walking or light mobility work (think yoga or dynamic stretching).
Compression gear or a quick foam rolling session—just not so aggressively that it makes you regret life.

4. Match Your Recovery to Your Training

This is where most runners mess up. They increase training loads without increasing recovery efforts.

Rule of thumb: The harder the training day, the more dialed-in your recovery should be.

Long run = prioritize sleep, hydration, and proper nutrition.

Easy day = this is when you can afford a bit more flexibility. (But dialing in your recovery will only help you!)

5. Protect Your Recovery Like You Protect Your Long Runs

You wouldn’t randomly skip a big workout, right? So don’t slack on recovery, either. If you want to actually absorb all the hard work you’re putting in, you need to plan recovery like you plan your runs.

Final Thought: Are You Training Smarter or Just Training More?

If you feel like you’re crushing workouts but underperforming on race day, this might be your missing piece. The best runners in the world don’t just train hard—they recover even harder.

So next time you finish a tough session, don’t just think about how far or fast you ran. Think about how well you’re going to recover from it. Because that—not just mileage—is what makes you a stronger runner.

Now, go get some sleep!

Miles Bennett-Smith is a coach for Team RunRun based in San Francisco. He coaches intermediate and advanced runners from 1500m to marathon on trail, track or road.

Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

Mesa Marathon Race Report

February 15, 2025February 15, 2025

Race: Mesa Marathon

Runner: Sanne Nakaska

Race Date: 02/08/2025

Location: Mesa, Arizona

Results: 3:42:52 (= a 19 minute marathon PR at only 9 months postpartum!)

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

Scenery – Think cactus desert and spectacular views of the Phoenix Valley.
Course – It’s net downhill (also a BQ-certified course), making it super fast and perfect for PRs!
Weather – A welcome escape from the Canadian winter!

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

Running a huge 19 minute marathon PR at only 9 months postpartum!

*Sanne Nakaska finishing the Mesa Marathon.*

Don’t go out too fast! The steepest downhills are in the first half, so it’s tempting to go out much faster than you should. Unfortunately, this will only leave you with beat up legs when you need them towards the end when the course flattens out. Look at the course map ahead of time!

Most important course specific knowledge to know about the race

It’s net downhill, so be prepared to hold back the first half of the race to save your quads from getting trashed.

Aesthetics – Is it a pretty course?

Super pretty views of the cactus desert and Phoenix Valley.

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

Well-oiled machine!

Competition – Is there a strong field?

*All smiles for Sanne at the end of the Mesa Marathon.*

There is good competition in this race. The fast, net downhill course attracts lots of people hoping to run PRs and qualify for the Boston Marathon. Also, it’s great weather for this time of year, and the race has pacers available for a wide variety of goal times and paces (including BQ times).

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.

Know that you must take a shuttle to the start line, so be prepared for a very early start! The roads close several hours before the start, so it’s not possible to get dropped off by someone else either. The race starts at 6:30am and you have to be there for bus loading between 4:00-4:30am!

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

There are 13 aid stations on course; after mile 3, there is then 1 about every 2 miles. They have the standard fare of options you’d expect for a road marathon: water, Gatorade Endurance, GU Roctane Energy Gels (both caffeinated and non-caffeinated), as well as fruit at some. Also, all aid stations have restrooms and medical support too.

Weather and typical race conditions

Pretty ideal until later in the morning and afternoon. The start at 6:30am can be chilly, about 40F, so bring some layers. It will warm up to high 50s- low 60s for most of the morning. Then the afternoon can be hot, 70F and above.

Nope, nothing out of the ordinary for a marathon.

Spectators – Is this a friendly course for your friends?

Yes, absolutely spectator friendly!!!

How’s the Swag?

The medals are great, and you get a good amount of sponsor swag in your race bag, plus a race shirt.

10/10!

Looking for more info on the Mesa Marathon? Check out another Mesa Marathon Race Report from David Ho who ran the race in 2023.

Running Clubs: 10 Reasons You Should Join One!

Here are 10 reasons why you should join a running club:

1. Great way to meet new people… especially when moving to a new town.

2. Learning new routes and amazing sights.

3. You can always find people to run with (and push you on harder runs!).

4. For motivation and accountability. #accountabilibuddies

5. Build community connections. (They may even help you find a job!)

6. Running education and advice on different training styles.

7. Training for the same race with teammates, or intel from previous race finishers.

8. Petting all the running doggos!

9. Intellectual or silly conversations. Whether it’s at a running club’s book club or philosophical ramblings on the trail.

10. Sweet swag and running club discounts.

Conclusion

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

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

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

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

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

Lessons you learned that will help you next time around

Most important course specific knowledge to know about the race

Aesthetics – Is it a pretty course?

Difficulty – Is it 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?

Competition – Is there a strong field?

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.

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

Weather and typical race conditions

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

Spectators – Is this a friendly course for your friends?

How’s the Swag?

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

And how to build an effective running roadmap to achieve your goals

5 Tips for Planning Your Next PR

1. Write Goals in Pencil, Not Permanent Ink

2. Create a Goal Hierarchy

3. Avoid “In An Ideal World” Goal Setting and Acknowledge Your Constraints

4. Trust the Process (Goals)

5. Be Open to Trying Different Events

How to Build a Running Roadmap

Periodization and Race Planning

Final Thoughts

The curious case of the dead headphones and missing running mojo.

When running started to suck

The case of the dead headphones and missing mojo

The accidental solve

Reclaiming running free

Media while running: In or out? Or can a happy balance be found?

How to reevaluate your own media while running relationship

The Power of Consistency and Honesty

Consistency: The Unsung Hero

Honesty: The Inner Compass

Navigating Life’s Uncertainties

How to Leverage These Two Pillars for Improved Performance

A training that provides the skills to support the unique psychological needs of athletes

Introducing The Coaches Collective

Effective coaches support athletes psychologically as well as physiologically

My personal experience with The Coaches Collective

Creating community through The Collective

Final thoughts

Four Tips for a Successful and Stress-Free Race

1. Stick to your Routines

2. Plan Race Day Logistics

3. Prepare the Night Before

4. Arrive Early Race Morning

Sleep and Performance: The Missing Link

Why Runners Need Sleep:

To Do List for Better Sleep:

To NOT Do List for Better Sleep:

TL:DR

References

What is a Taper?

Reduce Volume, Not Intensity

Gradually Reduce the Long Run Volume

Prioritize Sleep and Nutrition During the Taper

Prepare Mentally

What’s Next?

6 ways to add fun to your running routine:

1. Change up your running routes.

2. Sign up for races that excite you.

3. Find a running partner or join a running group.