Rate of Perceived Exertion for Runners

Rate of Perceived Exertion for Runners – what is it, why does it matter, and how you can use it to become a better all around runner, by Coach Elaina Raponi

Picture this: You lace up your running shoes and hit the pavement for an easy jog. Your legs are light, your breathing is steady, and you feel like you’re practically floating while jogging at an easy pace. 

Fast forward to the next day. You’re running the same route, the same pace, you’re even wearing the same shoes – but everything feels different. Your legs feel heavy, your breathing is labored and your brain is trying to convince you to stop. What gives?

Your body’s perception of effort can vary wildly from day to day, even if you’re running at the exact same pace. Rate of Perceived Exertion, or RPE for short, is a subjective measure of how hard an individual feels they are working during exercise. Factors like sleep, stress, hydration, nutrition, and even the weather can all influence how hard you feel like you’re working on any given day.

Here, we’ll delve into what RPE is, why it matters, and how runners can use it to optimize their training and racing strategies.

What is Rate of Perceived Exertion for Runners (RPE)?

RPE is like having an internal Siri to tell you how hard you’re working during exercise. It’s a subjective measure that takes into account factors such as breathing, heart rate, muscle fatigue, and overall discomfort. RPE is typically measured on a numerical scale, with values ranging from 1 to 10, where 1 represents very light exertion (e.g., walking) and 10 represents maximal exertion (e.g., sprinting at full speed).

Why RPE Matters

In endurance running, where athletes are required to sustain prolonged efforts over long distances, understanding and effectively managing RPE is essential for optimizing performance. Here’s why RPE matters:

  1. Pacing Strategy: If you’ve ever hit the proverbial “wall” in a race or a workout – keep reading. RPE helps runners gauge their effort and adjust their pace accordingly during training runs and races. By maintaining a consistent RPE throughout a run, runners can avoid starting too fast, ensuring they have enough energy to finish strong.
  2. Training Intensity: RPE serves as a valuable tool for monitoring training intensity. By paying attention to their perceived exertion during workouts, runners can ensure they are training at the appropriate intensity for their fitness level and goals. This helps prevent overtraining and reduces the risk of injury.
  3. Environmental Factors: Weather, terrain, altitude – they all play a role in how hard you feel like you’re working during physical activity. By adjusting their effort based on these factors, runners can adapt to varying conditions and optimize their performance. Who knew Mother Nature was such a sneaky coach? 
  4. Mental Toughness: Sometimes, it’s not just your legs that need convincing; it’s your brain too. RPE can help runners develop mental toughness by teaching them to push through discomfort and fatigue, ultimately improving their ability to sustain effort over long distances.

How to Use RPE

Now that we understand why RPE matters, let’s explore how runners can effectively use it to enhance their performance:

  1. Listen to Your Body: Your body is like your very own GPS. Pay attention to the signals it’s sending you – whether it’s heavy breathing or heavy legs – and adjust accordingly. 
  2. Practice Self-Assessment: Regularly assess your RPE during training runs to develop a better understanding of your perceived exertion levels at different paces and distances. This will help you fine-tune your pacing strategy and optimize your performance on race day.
  3. Use RPE as a Guide: While RPE is a valuable tool, it’s important to remember that it’s subjective and may vary from person to person. Take it with a grain of salt and use it as a guide, not a gospel. 
  4. Experiment and Learn: Every runner is unique, so take the time to experiment with different pacing strategies and training approaches to see what works best for you. Pay attention to how your RPE fluctuates under various conditions and learn from your experiences to become a more efficient and effective endurance runner.

So, while yesterday’s run might have felt like a victory lap, today’s run might feel more like survival mode. That’s the beauty of running – it keeps you on your toes. So the next time you lace up your running shoes, remember to listen to your body, trust your perceived exertion, and enjoy the journey one step at a time.

Coach Elaina Raponi walks the talk! Utilizing rate of perceived effort is a big part of her personal training, racing, and coaching.

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

essential running gear

Mental Training Tips

By Team RunRun Coach Keith Laverty

I know many runners love to pour over the numbers when thinking about their physical training: the numbers of miles, vert accumulated, paces, heart rate, and so much more. But how much effort and forethought do we invest when it comes to training the brain? While many of the following tips can come more into play in ultra distances or a 12-hour timed event like our partner event,  the Little Backyard Adventure, I think many of these can still be just as applicable and useful for gearing up for shorter events like the 5k or 10k.The mind matters a ton when it comes to endurance sports! 

Did you know that an athlete’s motivation and perception of effort are the main drivers of performance? The Psychobiological Model of Fatigue states this and when we invest more time into improving our mental skills, we can access a greater % of our maximum physiological capacity, with improved areas of grit or resilience for instance. This helps us prove the true connection between mind and body! 

A lot of mental training really boils down to managing stress responses and being more self-aware. This is not simply trying to “block out” any emotions that naturally arise but rather, acknowledging those emotions and being prepared ahead of time of how you’re going to react to those emotions. This is not a skill of preventing emotions altogether but how we’re going to react to those emotions when things feel tough or when self-doubt creeps into our psyche. Mindset matters! 

Let’s cover some a few tips and strategies:

  • Think about your “why’s” to running. How do these align with your general core values? What intrinsically motivates you? Identifying these will often go a bit farther compared to an extrinsic motivator (but these are still great too!)
  • Building sustainable confidence. Where can you draw confidence from in your previous experiences in either running or even other hard things you’ve navigated through? 
  • Positive thinking. Feed the good wolf! Studies have supported that runners who stay positive (including smiling!) and not tear themselves apart, tend to go on and eventually have better finishes in races. When it comes to negative self-talk, the most helpful question to ask yourself is, would you tell the same negative feedback to a friend if you saw them running by?
  • Imagery and visualization: In the weeks and days leading into a goal, visualize yourself in a positive state or encouraging cues. Smooth running mechanics, gliding over the roots and rocks, having a strong finishing kick… you get the picture! 
  • Chunk it! Break up your race into smaller chunks; focusing on one chunk or even one mile at a time, and running the mile that you’re in.
  • Vary between associative (inward focus) and dissociative (external focus) throughout a race. Examples of associative could be doing a self body scan, checking your running form and paying attention to your breathing patterns. Examples of dissociative could be listening to music, counting numbers, or feeding off the energy of the spectators!
  • Write down and track your goals, including the process and mental training goals! When you’re working through a tough challenge during training or trying to get through a rainy/cold run, use that as a chance to practice your mental skills and think about what worked to help you carry on!
  • Pick 1-3 mantras or quotes that resonate with you! Here are a few that might just stick for you too:
    • “Embrace the discomfort”.
    • “You’re strong, you’re familiar with doing hard things.”
    • “Trust YOUR process.”

The bottom line is that your mental game matters A LOT when it comes to racing. If you’re going long or if you’re racing short and fast, the way you think about yourself, the challenge, and how you deal with adversity all have a huge impact on the outcome. Set yourself up for success by investing in your mental training just as much as you invest in your physical training. See you on the trails!

seattle running coach

Keith Laverty is a coach with Team RunRun and he’s run his fair share of ultras where he’s practiced these mental tips. To learn more about him or to work with him, check out his coach profile.

The Family that Runs/Walks Together

Have you ever wanted to find a fun event that all your family can participate in? I’ll share my experience and tips for getting families running so that you can all grow in your love for the sport while spending valuable time together as a family.

Some of the best memories I have of my family are the times we spent running together. My four children are all grown now and two of them have young children of their own. One memory that stands out to me was the time our family signed up for a Marathon Relay race during the summer in Vancouver, Washington. We had a blast just planning for it! We ordered matching red racing singlets and had Team Porter printed on each one. The process of strategizing who would run each leg was the topic of many dinner time discussions. Each leg averaged about a 5K distance with some legs longer and some shorter. We decided to have my son Matthew run the last leg because he was the fastest. I ran the longest leg since I was training for a marathon at the time. My husband, George and three daughters, Georgia, Sarah and Shannon, ran the other legs of the course. While we were only able to see family members at the exchange zones, we were all able to see Matthew come into the finish line! This was such an incredible family celebration, the accomplishment of a shared goal! 

Our family also faithfully signed up every year with our local Clark County Running Club. If there is a running/walking club in your area, I strongly encourage you and your family to join. There is no better way to get out and meet other runners and walkers in your community. Our local group only charges $20 a year for the whole family to join. I can’t think of a better family investment than that. Our family especially loved running the Wednesday night summer 5K series. The comradery and friendships of the other participants and their families was always awesome! 

I want to encourage you to think about having your family run/walk a 5K together. The Around the World Race/Walk event is a perfect choice and it’s coming up this April! You can organize your own event or join an existing one. You also have the option of raising funds for any one of their worthy organizations! Not only is it a fitness oriented event, but one where you and your family will enjoy planning and training for! Some fun ideas to throw around are:

  • Hold planning sessions where everyone gets involved (dinner time is a great option)!
  • Pick a favorite theme!
  • Dress the part!
  • Set a fundraising goal!
  • Wear matching team shirts!
  • Challenge each other to train for the event!
  • High fives at the finish line!
  • Take lots of pictures!

After your event, don’t forget to post and share your family adventure on social media! The Around the 5K Run/Walk Facebook group page is a great place to start!! 

Laurie Porter is a Team RunRun coach and she’ll help you achieve your running goals, from running your first 5k to setting new PRs at the marathon, she has the experience, expertise, and kindness to make running an even more special part of your life! 

brian comer running coach

Rowing for Runners

by Coach Brian Comer

On a recent trip to Seattle, I found myself on the University of Washington campus, in the shadow of the Conibear Shellhouse, home of the University of Washington rowing team. While of course being the current home of the team, it also holds its esteemed place in history as the home of the 1936 Olympic Team that went on to win gold in Men’s 8s. Over this past weekend, as I was watching “Boys in the Boat”, which detailed the story of the aforementioned legendary 1936 US Olympic Men’s Rowing Team, it dawned on me while watching some of the scenes surrounding the training, rowing really is a full body workout. At first glance, one might see it as mostly an upper body workout, but to maximize your rowing, it really takes engaging the legs and core as well. Truth be told, I’ve had athletes over the years ask me how rowing can be of benefit to their running and how to appropriately implement it into their cross-training regimen. My hopes with this article are to explain how you can use it as a cross training tool.

Rowing is a Full Body Workout

As alluded to in the introduction, rowing is in fact a full body workout. Even though rowing is done in a seated position, it helps build stability, something many runners lack given the singular-planed nature of running. I’m big on the concept of “building the whole athlete” and rowing will most definitely have you using muscles that you normally don’t use while running. While one might justifiably question whether rowing is really an accessible activity, chances are that your gym likely has a rowing machine or two. So just because you don’t live near open water or live in a cold weather environment, you can still get a good rowing workout in. 

Like all modes of cross training, rowing can help break up the monotony of running training and prevent injury. In addition, rowing can help improve efficiency and provide a low impact exercise option. Rowing can also increase force production (more speed with less effort) and improve endurance, even with a tight, concentrated time window. 

On the topic of injury prevention, rowing does this through helping improve one’s posture. To maximize your rowing, you need to make sure to not be in a hunched over position as rowing works the posterior chain, specifically the hips and hamstrings. In outlining these three key performance benefits of rowing for runners, who tend to be reliant on their quads. Renowned running PT Jay Dicharry states “rowing workouts offer a solution by helping runners to “find their hips, waking up and strengthening the posterior chain can help enhance stability and transition runners away from hunched, injury-inducing forms”. Like with all exercise, it is important to practice proper form and by nature, rowing is a hinge-based movement just as much as performing a deadlift in the weight room is.

How to Implement in your Training Plan

Jjust because you don’t live near open water or in a warm weather climate (this particularly didn’t stop the 1936 UW team, most of their fiercest collegiate competition hailed from northern states), doesn’t mean that there isn’t a place for rowing in your running training plan. In fact, due to the more controlled environment, it would almost be preferred to do these on a gym rowing machine. While with running, we often preach specificity, chances are the open water isn’t necessary for the runner’s rowing workouts as that isn’t the focus of performance. Plus, the added benefit of indoor rowing workouts is the ability to implement them year-round. 

Given the power benefits of rowing, sprints are easy to implement into training as is anaerobic threshold training. For intervals, you go based on time (again, improving our 2k row time isn’t a likely goal many runners reading this have) much like you would if you were programming intervals on an elliptical or bike. 

Not only does rowing have a place on higher intensity training days, but also on recovery days too. You can simply swap a running day for a rowing day and voila. Like running, rowing can help you improve not only your aerobic base, but your anaerobic capacity as well, both components that are necessary to maximize running performance. Often, you can even implement both of these in the same training session, a silver lining many runners may find helpful or motivating as runners tend to neglect the anaerobic or speed work necessary for improving race times. Total Row Fitness breaks it down in the context of their individual classes as every class “will incorporate both types of fitness, helping to improve your aerobic base (allowing you to go further) in pyramids, ladders, or mixed sets, and your anaerobic capacity (allowing you to go faster) through intervals, Big10s, and races ). This also highlights how one can really maximize the benefits in a short window because let’s face it, we’re all crunched for time every now and then. It really shows how rowing can give you more bang for your buck and not just be implemented when on an injury break or in need of a change of routine or scenery, but as a bonafide component of your training schedule.

Conclusion

To summarize, rowing is a very underrated form of cross training for runners. If on the runner’s mind at all, it is often on the back burner or simply not even considered as a cross training option. However, as seen in these outlined benefits, it very well could serve a place in your training plan regardless of where you are at in terms of your running. Do you seek to maximize your running performance? Rowing has a place for you. Simply looking to break up the monotony and get a change of scenery? Rowing can do that. Injured and looking to maintain or even build fitness during your time off? Rowing can do that too. All in all, I hope this article inspires you to embrace that rowing machine at your local gym and use it as a means of cross training. Or maybe like me when it came to the idea of getting around to writing this article, you were inspired to do so by “The Boys in the Boat” story. But like in all things when building consistency, it doesn’t matter if you go far or fast, but that you just simply go and give it a try.

brian comer running coach

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

Medical Training for Ultrarunners

The Missing Link in Trail Running by Team RunRun Coach Connor Phillips

Hot spots and blisters. Strains and sprains. Maceration and trench foot. Dislocations, fractures, and impalements. Dehydration, hyponatremia, and rhabdomyolysis. Hypothermia and heat illness. Should runners take Advil (ibuprofen) or Tylenol (acetaminophen)? How well equipped or trained might you be to manage these problems in a race? How prepared are you to help yourself, your training partner, or an unknown party in distress on a mountain summit or in a remote desert canyon? 

As runners, we subject our bodies to abuse, during training and races alike, which increases the risk of injury or illness. We also normalize ultralight backcountry travel with minimal to no first aid supplies. Personally, the first aid kit I carry on runs includes vet wrap to protect my dog’s torn pad and toilet paper for, you know… Rarely do I carry bear spray in grizzly country but I bring my Garmin Inreach Mini, if I remember to grab it. 

As a trail runner, running coach, firefighter/ EMT, backcountry guide, volunteer race medic, and wilderness medicine instructor, I ask you to do as I say and not as I do. And I ask you to take a wilderness medicine course. 

Ultra runner receiving medical attention during a race
Providing all of the medically necessary care at Moab 240, 2022.

Wilderness medicine is a specialty branch of pre-hospital care and emergency medicine. These courses focus on identifying and stabilizing life threats as well as preventing, assessing, and treating injuries and illnesses common to backcountry travel. The main difference between basic first aid and wilderness medicine is learning to take care of yourself or others when: communication with the EMS system is unreliable; a backcountry rescue may be hours to days away; and resources like first aid supplies or other gear are limited. Wilderness medicine training prepares you to respond more confidently to a backcountry emergency through classroom sessions paired with repetitive, hands-on scenarios and drills. 

There are a number of different wilderness medicine courses offered to improve medical preparedness for ultrarunners in the field. The two most common are 1) Wilderness First Aid (WFA) is a 16-24 hour course best suited for backcountry day trippers and 2) the Wilderness First Responder (WFR) is an 80-hour class for people who spend days in the backcountry, those who appreciate learning more about pathophysiology, and students keen to understand the “how” and “why” behind medicine and care. These classes are the industry standard of training for guides and weekend warriors alike. Many races recognize these certifications as acceptable qualifications to volunteer as a race medic. The time and financial commitment for these courses can seem daunting but what you learn in a course can save yours or someone else’s life. 

Two extreme examples come to mind. During the fight for his life, professional ultrarunner Gabe Joyes relied on his long expired WFA training to preserve body heat and minimize blood loss after stabbing his femoral artery with his running pole. In her book Out and Back, skyrunning legend Hillary Allen notes that one of the first people to provide care after her 150 foot fall was a fellow racer with medical training. Though extreme, the remote nature of our sport dictates the importance of learning this craft.

Many skills taught during these courses can be applied in urban settings as well. One example is using a bleed kit or AED, now commonly found in airports, bus stations, malls, and schools around the country, to stop a bleed or correct a heart arrhythmia during cardiac arrest, respectively. Similarly, you will learn to assist someone afflicted by a sudden anaphylactic reaction by administering their life-saving medication, whether they are eating at a restaurant or an aid station.

At Moab 240, I have seen runners wait in line for over an hour to have me look at their feet, something they or their crew could do in 10 minutes if they had the proper training and confidence. After these courses, you will be prepared to treat many illnesses and injuries and better recognize the seriousness of issues you cannot manage or diagnose. You will feel more confident in your ability to manage your feet throughout a race and be better prepared to support your friends to the finish. This training will give you foundational medical knowledge and skills that can be applied anywhere, which will help your running preparedness and potentially save lives.

No previous medical training is required to take a WFA or WFR; anyone can participate. You may find yourself in a class alongside professional guides and recreationalists with various outdoor experiences (e.g., mountaineering, climbing, kayaking, backpacking, etc.) These open enrollment courses often need more time to delve deeply into details specific to trail running.

For that reason, I am excited to announce a WFA for Trail Runners course in Leadville, CO from June 21-23, 2024. In addition to the standard WFA curriculum, which is a fantastic introduction to wilderness medical training, we will devote an additional day to covering niche runner-specific issues. Think: how to best treat a blister on every part of the foot, tape injured ankles and knees to increase finishing chances, recognize rhabdomyolysis, and manage over the counter medication administration during a race so as to not create acute liver or kidney issues. This course is conveniently timed to coincide with the Leadville Trail Marathon and Heavy Half; come a week before your race to acclimatize and learn an essential skill or stick around to volunteer as a race medic after the course.

If the WFA for Trail Runners does not fit your schedule, a general WFA or WFR is still a worthwhile, and, in my opinion, essential pursuit. When choosing to invest in a wilderness medicine course, I urge you to consider the following:

  1. Seek a course with a Wilderness Medicine Education Collaborative member school or one that adheres to WFA and WFR certification standards. 
  2. Avoid online-only courses, as they are inadequate at providing essential hands-on training. Instead, choose a WFA that offers a minimum of 16 hours of in person learning or a WFR course with a minimum of 45 hours in person when considering hybrid formats. The hybrid model is great because you can learn approximately 30 hours of online material at your own pace before committing to the in-person learning, thereby reducing your travel time away from daily life.
  3. The effectiveness of your training weans over time so it is imperative that you seek out opportunities to practice your skills regularly outside your scheduled recertification window (between recertification courses). Volunteering as a race medic is a great place to start. Some schools also offer in house continuing education to help keep skills sharp.
  4. Ensure the school integrates CPR and AED training and certification within your chosen course at no extra cost.
  5. Compare the topics and skills taught on the school’s course outline with those listed in the standards documents for WFA and WFR available on the WMEC website. Not all schools follow the WMEC standards and thus may not offer the entire gamut of topics, including mental health and psychological first aid.
  6. Inquire about staff qualifications. Anyone can start a wilderness medicine school and claim to be an expert. Look for a school recommended to you because it has an excellent reputation, has stood the test of time, and requires its instructors to maintain high-level medical certifications in addition to completing annual in-house continuing education requirements. 

The company I teach for, Desert Mountain Medicine (DMM), meets or exceeds all the above recommendations. I am proud to say that I teach for the best wilderness medicine school in the country. DMM celebrated its 25th anniversary in 2023, is a founding member of the WMEC, and offers courses nationwide. 

Blister care is essential medical training for ultrarunners
Prevention is ideal, but blisters may be inevitable. In the WFA for Trail Runners, we will learn how to manage blisters, amongst a broad range of other medical topics relevant to daily life, backcountry travel, and trail running.

If you are excited to sign up for the WFA for Trail Runners, you can do so directly on the DMM website. For run coaching inquiries, connect with Connor on TeamRunRun. If you have questions about the intersection of running, racing, crewing, coaching, and medicine, feel free to reach out to the author at  [email protected] or @phillycondor on Instagram. 

Connor Phillips is a lifelong runner and medical professional. He has accumulated thousands of hours guiding in remote wilderness settings in addition to his work as a running coach, firefighter/EMT, and wilderness medicine instructor. When not traveling to run, crew, or pace fellow trail runners, Connor splits his time between the mountains of Jackson Hole, WY and his hometown in California’s Central Valley. 

Eccentric Calf Raises

Eccentric Calf Raises – Fix Your Injuries and Unlock Your Potential with Coach Brant Stachel

Elevating Performance and Injury Prevention

Eccentric calf raises are a powerful exercise for runners, offering substantial benefits in both injury prevention and performance enhancement. Particularly effective for addressing issues related to the Achilles tendon, tibialis posterior, plantar fascia, and general ankle health, this exercise is a staple in both rehabilitation (rehab) and preventative (prehab) routines.


Why Eccentric Calf Raises Matter for Runners?

Eccentric calf raises focus on the lowering phase of the calf raise movement. This eccentric motion is vital for building strength in the muscles and tendons of the lower leg, which are crucial for runners. The exercise aids in:

  • Strengthening the Achilles Tendon: Essential for absorbing and releasing energy during running.
  • Enhancing Tibialis Posterior Health: Plays a key role in supporting the arch of the foot.
  • Improving Plantar Fascia Flexibility: Reduces the risk of plantar fasciitis, a common runner’s ailment.
Eccentric calf raises can strengthen key lower leg attributes to reduce injury risk and make you a stronger runner.


How to Perform Eccentric Calf Raises

  • Double Leg Version:
    • Stand on the edge of a step.
    • Lift heels slowly, then gradually lower them below the step level over five to six seconds.
    • The slow lowering (eccentric phase) is crucial; it’s where most of the strengthening occurs.
  • Single Leg Version:
    • Use a railing or wall for balance.
    • Lower one heel below the step level, taking five to six seconds, then return to starting position.
    • Ensure to engage the calf muscle intensely during the lowering phase.

Performing these exercises regularly can significantly enhance lower leg strength and flexibility, crucial for running efficiency and injury prevention.

Check out this video to learn more. 

Implementing Eccentric Calf Raises in Your Routine

Incorporating this into your regular training routine is straightforward:

  • Frequency: Begin with two to three sessions per week.
  • Repetitions: Start with one set of 10 reps for both double and single-leg versions, gradually increasing as strength improves.
  • Progression: As your calves get stronger, you can increase the number of sets or add weight for additional resistance.
    Time: 5-6 seconds on the eccentric portion of the calf raise has been shown to elicit benefits

Remember, consistency is key to reaping the full benefits of this exercise.

Beyond Injury Prevention: Enhancing Running Performance

While the primary aim of eccentric calf raises is to prevent injuries, they also play a significant role in improving running performance. Strong calf muscles and tendons contribute to a more powerful push-off during running, leading to increased speed and efficiency.

Step Up Your Running Game with Eccentric Calf Raises

Integrating eccentric calf raises into your training regimen can make a significant difference in your running journey. Not only do they fortify your lower legs against common injuries, but they also set the stage for enhanced performance, keeping you running stronger and longer.

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

Post-Marathon Recovery

By Team RunRun Coach Elaina Raponi

Crossing the finish line of a marathon is an exhilarating moment, filled with a sense of achievement and relief. However, the days and weeks following a marathon are crucial for both physical and mental recovery. What you do during your post-marathon recovery and the steps you take for navigating the transition after your fall marathon may well determine if you are PR-ready in your next season. 

Marathons are awesome! But what do you do for post-marathon recovery so that you learn and grow, and come back stronger than ever?

Physical Recovery: The First Step

Your body has undergone immense stress and deserves time to recover. Here are some strategies to aid physical recovery:

Rest is Key: Allow your body to rest completely for a few days post-marathon. Avoid running and opt for light activities like walking or gentle stretching.

Nutrition Matters: Focus on a balanced diet rich in proteins, carbohydrates, and healthy fats to repair muscles and replenish energy stores that were depleted during the race.

Hydration and Sleep: Drink plenty of fluids and ensure adequate sleep to accelerate the recovery process.

Evaluating Your Performance

Once you’ve begun to recover physically, it’s time to reflect on your marathon experience:

Celebrate the Achievement: Regardless of the outcome, completing a marathon is a significant accomplishment. Acknowledge the hard work and dedication it took to get to both the start and finish line.

Analyzing the Race: What went well? Where did you face challenges? Reflecting on these questions helps identify areas for improvement.

Mental and Emotional Recovery

The Post-Marathon Blues: It’s common to feel a sense of emptiness or loss after a marathon. Setting new goals can help maintain motivation and focus.

Give Yourself Credit: Running a marathon is not just a physical challenge but a mental one as well. Appreciate your mental fortitude and resilience.

Planning Your Next Steps

Before setting out on your next marathon journey, ask yourself, do I have the coaching to get ready for my next race, and what are my coach and I doing between builds to make me a better runner. Some questions to think about are:


Short-Term Goals: Consider shorter races or different challenges to stay motivated without the pressure of another marathon.

Long-Term Planning: If you’re eyeing another marathon, give yourself enough time to recover before ramping up training again.

Cross-Training: Engage in non-running activities that you enjoy. This can help maintain fitness without the impact of running.

Listen to Your Body

Returning to Training: Gradually ease back into running. Pay attention to any signs of injury or lingering fatigue.

Seek Professional Advice: If you have any concerns about injuries or recovery, consult a healthcare professional.

Embracing the Journey Ahead

Remember, post-marathon recovery is not just about getting back to running; it’s about giving your body and mind the time they need to fully recuperate. Whether you’re planning your next race or taking some time off, embracing this recovery period is essential for long-term health and enjoyment in the sport.

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

Fueling for Long Runs

By Team RunRun Coach Laurie Porter

Dialing in your nutrition and hydration goes hand in hand with all of the important aspects of training for long distances. This is particularly critical if you are training for and planning to race longer events like the Little Backyard Adventure 6 or 12 Hour Race in Olympia, WA. The more you practice fueling and hydration during your long runs, the more accustomed your body will become to handling it. Does this mean you will get it right every time? Certainly not. While exact fueling methods are largely anecdotal and tweaked by trial and error, it is important to recognize that the longer the endurance event, the greater metabolic demand on your body. 

Fat stores are the dominant fuel source during low-intensity training, including long periods of easy to steady-state running. The fat stored in your body is in the form of triglycerides. During exercise such as running, your body breaks down stored fat (triglycerides) into glycerol and free fatty acids. Cells can use free fatty acids to make adenosine triphosphate, (ATP). Your muscles also store triglyceride molecules, made up of carbon, hydrogen, and oxygen. Stored triglycerides can be broken down during running to make ATP which is the energy source used to drive muscle contraction. 

Your body also utilizes glycogen as fuel during running, but the fuel source that predominates depends on the intensity. As intensity increases, glycogen use increases and fat utilization decreases. Your body converts carbohydrates to glycogen that is stored in your muscles and liver. Your body can store up to 100 grams of glycogen in your liver, which is around 400 calories, and about 350 grams in your muscles, totaling about 1600 calories.  All day long, your body is consuming glycogen to fuel everything including: brain function, respiration, digestion, exercise and so on.

Timing is Everything

If your run is going to take longer than 90 minutes, fueling during the run is going to become important. Always take in fuel every 30-45 minutes during a run longer than 90 minutes. It usually takes about 60 minutes for your glycogen stores to be depleted. Ideally, you always want to stay ahead of depletion. If your glycogen stores are depleted, your body will break down muscle protein and convert it to glycogen. If ever you smell ammonia during or after a long run, your body is signaling that your muscles are being broken down for fuel. After your body’s available energy sources are expended, it begins consuming muscle protein by breaking it down into urea, an ammonia compound. This should be avoided! Maintaining lean muscle mass should be your top priority. Ideally you are consuming at least 250-350+ calories per hour. Honestly, the more calories the better. Depending on your size and the intensity of the run, you may need to take in more than that. Always think long term. Adequate fueling is huge because it will improve performance, prevent muscle breakdown, and enhance recovery in the days following your long run.

When fueling for long runs you have tons of options.  Test things out in training and find the best options for you!

Options, Options, Options

There are a myriad of fueling options out there, including whole foods, gels, gummies, bars and sports drinks. A great resource for whole food fuel recipes can be found here.

There are loads of convenient fuel options:  Spring Energy, Maurten, Hammer, Gu, Gummies, Shot Bloks, Honey Stinger or sports drinks like Tailwind Endurance, Gnarly, and Scratch, just to name a few. The pros: pre-measured, can be rapidly metabolized by the body, providing quickly available energy, very convenient. The cons: Some are very expensive, and some have additives that can wreak havoc on your digestive system. This doesn’t mean you should avoid them entirely, but use them sparingly if possible.   

With whole food options, the sky’s the limit: dried fruit, fresh fruit, nuts, homemade purees made with fruit and or veggies, baby food pouches, cereal, cookies, potatoes or sweet potatoes, pb and j’s, pickles, crackers, and the list goes on and on. The pros: healthy, variety and inexpensive. The cons: not as convenient, some are not as nutrient dense, they can take up a lot of space, and they require running the math to figure out how many calories or grams you are carrying.

Hydrating throughout the day, EVERY DAY, is critical for optimal health and performance. To determine your hydration needs, just measure your bodyweight in pounds, divide by two, then convert that number to ounces. Example – a person weighing 140 lbs should be drinking about 70 ounces of water per day. This is a ballpark figure because exact hydration needs are determined by sweat rate and the weather. Also, some people are salty sweaters. You may want to consider having a sweat test done if you are curious about your sweat rate. Drinking water throughout the day and not all at once is the proper way to hydrate. On your long runs, you should be sipping fluids at least every 15-20 minutes. Take in about 3-6 oz at a time or about 2-4 good long drinks or several sips. Keeping your electrolytes in balance is also very important and in addition to electrolytes, many sports drinks also contain carbohydrates. There are a lot of good sports drinks out there such as Tailwind, Gnarly, Scratch and so on. Or you can make your own if you prefer. Here is a great tasting recipe you may want to try. 

Issues, Issues, Issues

It can be common for runners to experience gastrointestinal issues during long runs or races, so it is important to experiment and practice your fueling and hydration to discover what works best for you. Unless you have a digestive system that is made of cast iron, you may experience nausea, vomiting, indigestion, heartburn or even diarrhea at some point. If that happens, the first thing to check is your effort. Sometimes just dialing it back a little can resolve any of these issues. If decreasing effort or taking a break doesn’t solve the issue, it’s always good to be prepared with other ways to treat gastrointestinal issues. You can carry candied ginger to chew or suck on if you’re feeling nauseous. If you experience heartburn, have Tums on hand. Always make sure you have extra powdered hydration with calories for those times when you are unable to stomach solids. Extra electrolytes are critical for replacing fluid loss with diarrhea or vomiting.

Logistics, Logistics, Logistics

Of course logistics are always important to consider during a long run or event. Perhaps you are fortunate enough to have a trail system right outside your back door, so your home makes a perfect aid station and the need to carry all your fuel will not be as much of an issue. Consider yourself very blessed if that is the case. Another option is to stash water and fuel along the route ahead of time that you can access during your run. If you’re not able to have an aid station or a stash, you will need to do some smart packing and carry all your water and fuel. Always carry more than you need just in case you end up out there longer than planned. The extra fuel you pack can be in the form of powder, highly condensed fuel to save space. The longer you go, the more important it is to have a good hydration vest with room for your fuel. Having a checklist is a good idea to make sure you have all you need before heading out the door. There is nothing worse than not having enough fuel and finishing completely depleted!

The wrapup!

Next time you head out the door for a long run or for an awesome longer race, practice fueling and hydrating! Explore a variety of options. Keep a log of what works, and what doesn’t. Pack smart, and be ready because adventure is waiting!

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

Winter Training Tips

By Team RunRun Coach Keith Laverty

I’m right there with you… Getting out the door on a dark, COLD, and rainy, winter morning or evening gives you the shivers literally and metaphorically speaking. Hitting the snooze button a couple more times feels more tempting than ever. But with that said, here are several tips and tricks that will help insulate you from the winter blues!

  • Sign up for a race in the winter or late winter/early spring. This simple step is one of the best ways to help stay consistent in the winter. With a race on the horizon, this can begin to light a fire in your day-to-day training! Lots of events begin to open up in the month of March in the Pacific Northwest including TRR Racing Partner, Rock Candy Running’s  Little Backyard Adventure 12- and 6-hour
  • Ease into each run and allow more time for warming up. This includes easy runs but also erring toward a longer warm-up for those harder, quality days too! I tend to recommend a minimum of 15 minutes to my athletes but upwards of 20-25 minutes on the coldest of winter days! Not only will this reduce a risk for injury, this will also help increase range of motion and an increase in force capacity of a muscle. 
  • Adjust effort and pace expectations. We run slower in the cold! Take a look at the chart below. It’s crystal clear that colder temperatures have a direct impact on the ability to run faster! Lactate production can increase in chilly temps, not to mention the added weight of more clothing/layers, affecting running economy. So my big takeaway? Go easy on yourself and adjust your expectations before the run!

A temperature/pace guideline chart: Note the expected slower paces associated with the cold!

  • Bundle up! Layer up! Having the appropriate gear can set you up well to handle most winter runs safely and comfortably. More specifically, consider each of the following:
    • Top Layers: I think two layers could suffice in many situations for running in the cold but three layers is probably best  in harsher conditions! It can also depend if you tend to “run hot” or not; and your sweat rates. But either a short or long-sleeve tech shirt for base layer, then your windproof light jacket or rain jacket. Long-sleeve base layer w/ a vest can be a great option too!
    • Comfortable beanie to cover the ears. 
    • One general rule of thumb that I like to use for wearing long tights/pants or not is if the temperature is roughly 47-48 degrees or below, then I’ll wear long tights to cover the knee joint and keep that area warm. The one exception could be if it’s about 50 degrees but with a heavy downpour and/or windy/stormy! Again: Risk of injury reduction and comfort!
    • Socks: I have to recommend merino wool!
    • Shoes: There are lots of GTX models out there but. I tend to think it’s generally a  little overkill and usually a heavier shoe; not as breathable. However, if you have a winter adventure that involves multiple hours in the rain/mud/snow or more extreme environmental conditions; then a GTX shoe would be useful!
    • Gloves or mittens! However, mittens over gloves if you have any sort of Raynaud’s or extremities turning cold very quickly. Otherwise, a glove or mitten is a must to help regulate core body temp too.
  • Incorporate more cross-training and indoor training: Winter can be a prime opportunity to mix in more cross-training that’s only going to pad on more aerobic volume! And quite often, with less impact on the body, including cycling or skiing. 
  • Embrace the treadmill: In even more unsafe conditions outside, I recommend you queue up your favorite podcast or Spotify playlist, and let the minutes click away on the treadmill. Better yet, cover up any of the metrics on the treadmill such as the distance. Is it just me or do others find the mileage ticking up by only 0.01 too much of a distraction!
  • Motivation: Remember that mood (and motivation) follows action. Let the action of running and staying moving be motivating in itself! 

See you on the trails!

Photo: James Holk

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

How to PR in the Marathon

By Team RunRun Coach Brant Stachel

Achieving a personal record in a marathon is a blend of meticulous planning, adaptable training, and understanding the nuances of marathon running. A 12-16 week training period is generally recommended, but it’s the approach within these weeks that makes all the difference. This “How to PR in the Marathon” guide provides an in-depth look at how to strategically prepare by highlighting the importance of personalized coaching, training hierarchy, and race day strategies.

The Role of a Personal Coach in Your Marathon Journey

Adaptable Training Plans: Unlike static training schedules, a personal coach tailors your 12-16 week plan to adapt to your life’s unpredictabilities – illness, soreness, or personal commitments. This flexibility is key in ensuring consistent progress without overtraining or undertraining.

Human-Centric Approach: You’re not just a spreadsheet entry. A good coach recognizes your unique needs, strengths, and limitations, offering a humanized approach to training that respects your individuality.

Marathon Training Hierarchy Explained

Total Easy Aerobic Volume: The foundation of marathon training is building aerobic endurance. A coach can determine the right volume for you, considering your capacity and suitable cross-training activities.

Marathon-Paced Long Runs: These are crucial for simulating race conditions. Alternating these every two weeks with regular long runs helps in familiarizing yourself with the marathon effort.

Tempo Runs for Metabolic Efficiency: Positioned a level above marathon pace, tempo runs are integrated every two weeks to boost your metabolic efficiency, preparing your body for the sustained effort of marathon running.

Faster-Paced Intervals: Though beneficial, intervals at 5K pace or faster come with increased injury risk. They should be incorporated judiciously to enhance, not hinder, your marathon training.

Coach Rez Nguyen rockin’ the New York City Marathon 2023!

Long Runs as Dress Rehearsals

Simulating Race Conditions: Treat every long run or marathon-paced run as a trial run for race day. This includes testing your gear, pre-race meals, hydration strategy, and even your bathroom routine.

Building Confidence and Familiarity: Repeatedly practicing these elements reduces race day surprises and builds confidence, making you well-acquainted with what to expect.

Mastering Marathon Pacing

Course and Condition Considerations: Take into account the course profile, weather conditions, and available pacing groups. These factors will influence your pacing strategy.

Starting Conservatively: Aim to start at or slightly slower than your marathon pace. Remember, the most successful marathon strategies often involve even or negative splits – rushing at the start seldom leads to a PR.

Controlling the Controllables for Marathon Success

The marathon is as unpredictable as it is rewarding. By focusing on what you can control – training, pacing, nutrition, and gear – you set the stage for a successful race. And with the right weather and a strategic approach, you might not only hit your PR but surpass it significantly.

Brant Stachel is a coach with Team RunRun and a Registered Psychotherapist. To learn more about him or to work with him, check out his coach profile.

Running Influencers: Who to Trust?

By Team RunRun Coach Jon Phillips

Fitness Inspiration or Financial Incentive – it’s hard to tell the signal from the noise when looking at the thousands of running influencers out there today. In this article I try to help equip you with the tools necessary for finding the best running influencers for you, and to ultimately get the most out of your running experience. 

Who is a running influencer?

These days it’s all too easy to get caught running under the influence. No, not your local beer mile or wine marathon (although if that’s your thing go for it!). We’re talking about running under the influence of individuals who have gained significant followings, notoriety, and influence within the running and fitness community. People commonly referred to as ‘running influencers.’ 

Running influencers are a blend of professional, elite, amateur, and recreational runners who have typically leveraged social media platforms like Instagram, YouTube, TikTok, and even apps like Strava to gain followers by sharing their personal experiences, expertise, workouts, and insights related to running and running gear. They are folks who share their passion for the sport producing content, sharing their personal running stories, and reviewing products. Often they use their platforms to inspire, educate, and motivate others to take up running, improve their running performance, or to try out new products like running shoes. Increasingly, they are paid to do so either by the brands they promote, or through affiliate marketing that pays them a percentage of every sale they generate through their platforms.

The rise of running influencers

The landscape of social media and the influence of running influencers is constantly evolving. Much of the growth has come as a direct response to increasing public focus and opinion on improving health and fitness as a response to the COVID-19 pandemic. After all, running is a relatively accessible and socially distant exercise. Lockdown increased running’s popularity around the globe and running influencers have grown in proportion to the increased demand. 

The popularity of running influencers changes rapidly, but most have thousands to millions of followers on their social media accounts, typically have high engagement rates with lots of likes, comments, and shares of their posts, amplifying their popularity and reach. Video content, in particular, on platforms like YouTube has become increasingly popular. Brands often work directly with running influencers to create product reviews, orchestrate group running events, and promote their products in creative ways. 

Read the fine print

As the popular adage goes, moderation in all things. Skepticism around running influencers and their content can arise for a variety of reasons. While many running influencers provide valuable and genuine content, a solid dose of skepticism is healthy. Just as you might seek a second opinion for a serious medical issue, so too should you seek out second opinions on influencer content. 

Whenever scanning the fine print of product reviews and endorsements there are always disclosures and disclaimers. The shoes may have been sent to the reviewer by the brand, that hydration fuel the influencer swears by may sponsor the athlete, and the links to purchase products are almost always affiliate links. Credible influencers call attention to these things and mention their opinions are their own and no one is paying them or previewing what they say. While technically true, unconscious bias undoubtedly creeps in, and can affect the influencer’s objectivity. After all, no one wants to lose access to their revenue stream, free sneaker provider, and engaged audience. One influencer might positively review the Asics Novablast 4, and the next week show up at an Asics sponsored run halfway across the world. Another influencer might swear by the Coros Pace 3 one day, and the next might appear in Coros print and media advertisements. It’s important to put on your critical thinking cap and discern for yourself if the influencer truly believes in the product’s quality and durability, or is perhaps more motivated by financial incentives. 

Finding the signal in all the noise

Conducting a Google search for ‘running influencers’ provides a dizzying array of results. There are the best running Instagram accounts to follow for beginning runners, the top ten marathon influencers, 26 runners you need to follow now!, and so much more. Where to start? Who to trust? In the end, engaging and connecting with an influencer is a subjective matter. 

I follow a simple rubric: 

  • Have I heard of this person? 
  • What does their body of work look like? 
  • How often do others recommend them? 
  • Can I relate to them? 
  • Have they done what I want to do? 

I can guarantee you there’s an influencer for every runner. To help get you started, here’s a few that I think are worth following and, in my experience, have proven themselves to be credible, honest, and authentic. 

  • The Ginger Runner. Ethan Newberry has been reviewing gear, producing racing films, and providing running inspiration since 2011. Like me, he’s local to Seattle and the PNW so I’ve run the same trails in the same conditions and can personally relate to his experiences. 
  • Doctors of Running. Earlier I talked about the importance of critical thought. Well, Doctors of Running have it written into their mission statement! They are all Doctors of Physical Therapy and everything they do is science- and evidence-based. I can find gear to try based on their descriptions and analysis.
  •  The Run Testers. A group of UK-based runners and former tech journalists who test and compare a wide-variety of running gear from shoes to watches to heart rate monitors to nutrition. I find their reviews to be critical and honest and unbiased. 
  • Nobody Asked Us.Not running influencers per se, but who can resist Des Linden and Kara Goucher talking about running in an unfiltered and accessible way!

Get it on your foot

The proliferation and rise of running influencers is, on balance, a positive thing. Workout tips — running form, warm-up exercises, interval training, strength training, and recovery techniques — may help runners improve their performance. Race reviews, including course descriptions, personal race strategies, and post-race reflections can help aspiring runners prepare for similar events. Discussing personal experiences, challenges, successes, and setbacks, provides a relatable narrative and inspires runners to pursue their own running goals. Product reviews can motivate others to discover their new favorite piece of gear, and find shoes that work best for them. 

It’s important to remember the most trustworthy option is always to ‘get it on your foot,’ meaning hands-on experience by trying on shoes in a local running shop. It means speaking to a running coach, personal trainer, or nutritionist about your specific goals, challenges, and experiences. Most local running shops will let you try on shoes and go for short runs in them. They’ll also gladly answer all your questions and find the right shoe for you even if it’s not that fancy new super shoe that everyone is raving about on YouTube. A running coach is going to give you advice and guidance based on YOU and your personal experience.  There is no substitute for connecting with someone one-on-one to find what works best for you, but some credible and authentic Running Influencers are a great place to start your discovery journey with running! 

This article is brought to you by Coach Jon Phillips. To learn more or consider working with Jon as your running coach check out his profile on Team RunRun.

Tapering for a 10k

By Team RunRun coach Laurie Porter

Whether you are an experienced runner or a newbie, tapering sets you up for success on race day. It doesn’t matter if your goal is to simply finish the race, or if you are aiming to set a personal record, tapering well is going to help you be your best on race day. 

The Saturnalia 10k race is an example of a 10k that runners will be tapering for this season.
10ks come in lots of forms. The Saturnalia 10k in Olympia, WA is one of our favorites for a fun and challenging winter 10k!

Mileage and Intensity

When tapering for a 10k, the ideal taper begins with a gradual reduction in mileage about seven to ten days before your 10K race. The goal is to stay sharp while feeling rested. This can be a delicate balance, as some people fare better with a minimal taper, while others perform best with a more drastic taper. Knowing this, you want to assess your training and tapering from race to race to see what works best for you. Over time, you will discover and tweak your ideal taper. If you are working with a coach, your coach will help determine your best taper method as you progress through your training.

If you have just been running easy miles, the taper will consist solely of mileage reduction. If you have been incorporating speed work into your training, your volume of intensity should remain high until a week before the race. Your rest intervals between speed reps or intervals should become longer as well to allow for more recovery. 

Recovery and Rest

You will also want to ensure that you are getting adequate recovery and rest during your training cycle and taper. It is important to understand that muscles heal, grow and get stronger during rest and recovery, not during the actual training sessions. Active and passive recovery are equally important. Active recovery includes your cool down runs after harder efforts, your easy running days, static stretching (always done after running workouts), in addition to foam rolling, yoga and other forms of low intensity cross training like walking, swimming or biking. Passive recovery is the time you spend sleeping and resting from physical activity. Both forms of recovery play an important role in being ready on race day. So think of your sleep time as training because that is when your body is getting stronger and making all those adaptations from your big training days! 

Nutrition

When tapering fora 10k you also want to be dialing in your nutrition. While nutritional needs will vary from athlete to athlete depending on gender, age, size and activity level, you should make sure your macronutrient balance is solid. Macronutrients include: carbohydrates, protein and fats (primarily good fats). The Macronutrient ratio will also vary, but a typical ratio would include 50% carbohydrate, 25% protein and 25% fats. It is also important to make sure your calorie intake is sufficient, which is also determined by the above factors. There is no need to do heavy carb loading before a 10K unless running well over an hour. If you are planning on running the event in an hour or less, ensure that you eat well every day leading up to the event and especially the night before and morning of. If you plan on being out on the course any longer than that, your carbohydrate intake may need to be a little higher. So much more could be said regarding nutritional needs for running and racing, but this gives you something to “chew on” as you prepare. For a deeper dive I recommend checking out Nancy Clark, one of America’s top Sports Nutritionist. 

10k Tapering Details

Now let’s get into the nitty gritty. Here is an example of a taper for a 10K race:

An intermediate-advanced athlete training for a 10K who has an average weekly mileage of 30-35 miles with a long run averaging 7-10 miles. 

A cautionary note: Don’t try this exact taper if you haven’t done the work necessary leading up to this point! Each of the workouts shown below are designed with a specific physiological purpose in mind. Types of training runs shown in this plan include:

Easy or recovery runs – running that is done at an easy effort where you could carry on a conversation without difficulty if you are running with a friend. The majority of your running should be done at an easy effort which increases your aerobic endurance and allows your body to burn fat as the primary fuel.

Tempo effort runs – running at an effort that is between comfortable and hard, or a pace that you could potentially race for 60-70 minutes. These are important for developing your aerobic capacity which is your ability to run faster for longer periods.

Hill repeat workouts – are typically done as shorter intervals and are usually done at moderate/hard to hard efforts depending on your experience and race goal. If your race involves hills, it is very important to incorporate these into your training, but are not necessarily excluded from flat race training. Hill repeats if done right are beneficial because they help you develop strength, power, speed, and increased stride length as well as improve V02 max.

Fartlek workouts – A Swedish term meaning speed play, are varied workouts that can include a variety of paces and interval times. These kinds of workouts can be done with multiple purposes in mind. 

GP or goal pace intervals – are short to long intervals designed to train your body to run a sustainable pace for the duration of the event. Training goal pace allows you to practice the effort and helps your body memorize the pace. 

Strides are shorter intervals usually done at but not limited to mile race pace. Strides are beneficial because they help develop quick turnover and top end speed. They should be short enough to not cause fatigue yet keep you in touch with your higher end speed.

10k Tapering Wrap up

When tapering for a 10k, you can see that we still incorporate all the elements of a training plan, but as general rules we: 

  • Reduce mileage
  • Reduce intensity during the week leading up to the race
  • Increase our rest intervals between speed intervals in order to optimize for recovery
  • Focus on rest and nutrition to be our best on race day

Lastly, there are many different and individual responses to tapering, so what works for your running buddy may not be optimal for you. Work with a coach, pay attention to your training, and find the right recipe that has you feeling your best on race day!  

Always enjoy the journey and good luck on your next 10K race!

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

Why I’m Racing a 10k Trail Race (and why you should too!)

By Team RunRun Coach Keith Laverty

I’m racing the Saturnalia 10k in Olympia, WA this December, and I think you should join me, or at least join me in racing some sub-ultra distance trail races! Why should you join me? The quick answer: Racing a 10k trail race is for anyone and everyone (especially the Saturnalia race!) Regardless of experience level or ability, the 10k distance can serve as a great goal for anyone interested in running on trails. And better yet: The Saturnalia 10k event has no cut-offs and offers a supportive community of runners that celebrates each and every runner who shows up to the start line.

Showing the course for the Saturnalia 10k as an example of why it's awesome to run a 10k trail race
The Saturnalia 10k, a TRR favorite, runs through the heart of Squaxin Park in Olympia, WA where runners get all kinds of fun and fast trail challenges!

But more generally, let’s talk about who should consider racing a 10k trail race and what they’ll get out of it. 

I think that racing trail 10k events can be great for  someone who is experienced on the roads but wants to dip their toes into the waters (and mud!) of trail events.  The 10k distance is a great introductory distance to trail running  that doesn’t require a huge amount of training volume to prepare for relative to an ultra. Yet  like many elements of training for road racing, a trail 10k will still be a challenge in terms of racing  intensity and the training that goes into it. You’re going to still be  incorporating more quality work such as tempo runs, hill workouts and speedwork into your 10k trail racing preparations. 

For someone completely new to running, the 10k serves as a great first distance to try out and work toward at the end of a training block. ALERT: Don’t be intimidated by the hills!  It is 100% OKAY to walk or hike in trail events, regardless of the distance. The Saturnalia course  and many other shorter trail events still pack in some punchy, steep trails and staircases, but they’re relatively short. I recommend practicing being an efficient hiker and training  on some uphills ahead of time. I also think that being a strong hiker on the trails  is something to be embraced as part of the trail event running experience! Plus, in many cases hiking can be more efficient than running.

For the seasoned ultrarunner or veteran athlete in trail running, the 10k is the perfect opportunity to develop as an all around runner. The 10k is great for developing speed, strength, and sharpening their leg turnover. Incorporating harder intensities into training, alongside a heavy dose of easy aerobic running, is crucial for any ultrarunning program. A focused 10k trail race can fit the bill beautifully and be an opportunity to improve on any  weaknesses early in a newer ultra running training build. With the faster clip, this is also a time to practice your footwork over any technical sections or navigating through the twists and turns. Time to open up your stride more and let it fly!

The 10k race can even be used as a quality workout in the middle of a training cycle. A 10k trail race is a way to keep training interesting and more motivating by getting the chance to run some new-to-you trails that are all conveniently marked for you! And with a distance like this, you can still easily carry on with the rest of the day, such as visiting with family for the holidays or sipping on a post-race coffee or hot chocolate.

Longer distance trail events like ultras certainly get their fair share of attention and are incredible challenges. But the sub-ultra distances should definitely not be overlooked! They  bring a ton of value to any athlete’s racing schedule and they pack a powerful training punch for any runner! See you on the trails! 

seattle running coach

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

Easy Run Days – Embrace the Easy

With Team RunRun Coach Brant Stachel

Easy run days might suck sometimes, but here’s how you can embrace them and make them suck less!

It was one of those days. The sun was shining, the air crisp, and I had just laced up my sneakers for what was supposed to be a light, enjoyable easy run. But even though my pace was just slightly faster than my easy zone, the whole experience felt, well… hard. That run made me reflect not only on how pivotal easy runs are, but also on the countless runners who’ve never truly experienced the beauty of a properly executed easy run.

Picture this: you’re at a local 5k, and you overhear a group of newer runners discussing their training. “I just don’t get how people can run forever. It’s exhausting!” one says. Sound familiar? If you’ve been running for a while, you’ve probably heard this more times than you can count. But here’s the thing: running doesn’t have to be “so hard”. In fact, the secret sauce to making it feel more effortless lies in the practice of easy training runs in Zone 1 Zone 2. 

Why are Easy Run Days Important?

Let’s get technical for a moment. Your Zone 2 correlates with two significant metabolic events: LT1 and your max fat oxidation rate. 

These can be conceptualized as:

LT1 (Lactate Threshold 1):

LT1 refers to the exercise intensity at which your body starts to produce lactate at a faster rate than it can clear it away. Think of it as a tipping point. Below this intensity, you can exercise comfortably for longer periods. Once you go above it, fatigue sets in more quickly. It’s often used as a marker to guide training and understand an athlete’s endurance capabilities.

Max Fat Oxidation Rate:

This is the highest rate at which your body can use fat as its primary fuel source during exercise. When you exercise at lower intensities, your body primarily burns fat for energy. As you increase the intensity, your body shifts to burning more carbohydrates. Knowing your max fat oxidation rate can help tailor your training and nutrition to optimize fat burning, which is especially important for long-duration events.

But why does this matter?

Mitochondrial Function is the Name of the Game: Mitochondria are often dubbed the “powerhouses” of our cells. The more efficiently they function, the better our performance across all sports, not just endurance events. And guess what? One of the optimal ways to train and improve mitochondrial function is through Zone 2 efforts. And this is not just for endurance sports like marathon running or triathlons. Athletes across a broad spectrum can benefit from improved mitochondrial function. Whether you’re sprinting down a basketball court or attempting a heavy lift, how your mitochondria function affects your overall athletic prowess.

Feel I’m only scratching the surface here? You’re absolutely right. The science behind easy runs is vast, and the benefits manifold. But, for the sake of brevity, let’s pivot.

Making Easy Runs… Easier

How do we ensure our easy run days are, in fact, easy? Enter the talk test, a rudimentary but surprisingly effective gauge of your exertion level.

  • Zone 1: You should be able to talk easily, maybe even sing your favorite song.
  • Zone 2: Here, you’d have slight pauses in your sentences, but still maintain a conversation.
  • Zone 3: You’d speak in short phrases, probably not delving into a debate about the latest TV series.
  • Zone 4: At this point, talking isn’t really on the table.

Now, if you’re the type who feels odd talking to yourself during a solo run, no worries. But occasionally checking in and uttering a sentence or two might be a game-changer in ensuring you’re at the right pace. And if you’re lucky enough to have a running buddy, embrace the slowness of easy days together. Conversations can be a delightful distraction, making those miles fly by.

In a world that often emphasizes “go hard or go home,” the nuanced beauty of easy run days can be lost. Yes, they may not seem as sexy or Instagram-worthy as sprint sessions or hill repeats. But literature and experience show time and time again that they’re foundational for progress.

So the next time you head out for an easy run, remember to embrace its pace, enjoy the moment, and know that you’re laying the foundation for countless personal bests to come.

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

Strength Training for Runners

Unleashing the Power of Strength Training in Your Running Practice

As runners, we often focus on the miles we log and the speed  in which we achieve them, but there’s another critical element that can elevate our performance and prevent injuries—strength training. Incorporating strength training into your running routine can have a transformative effect on your performance. Below I will explore the significance of single-leg strength work for stability and power, and how it can bolster your running prowess. Additionally, I’ll summarize some of  the latest research on strength training as a recovery tool, its role in building tendon strength, increasing growth hormone and testosterone, and the importance of strength training for maintaining overall health as we age.

The Power of Single-Leg Strength Work

Running is a dynamic activity of repetitive single leg hops that demands a strong and stable lower body and pelvis. Single-leg strength exercises are an essential component of strength training for runners, targeting the muscles that often get overlooked in traditional bilateral lifts. By focusing on one leg at a time, we can identify and correct any imbalances between the left and right sides of the body, reducing the risk of injuries caused by asymmetries.

Key Exercises for Single-Leg Strength:

  1. Single-Leg Squats: Develop quadriceps, hamstrings, and glute strength while improving balance and stability.
  2. Bulgarian Split Squats: Target quadriceps, hamstrings, and glutes, enhancing hip flexibility and stability.
  3. Step-ups: Strengthen quadriceps, hamstrings, and glutes, while also challenging balance and coordination.

By integrating these single-leg exercises into your strength training routine, you’ll not only enhance your running performance but also build a solid foundation for injury prevention and long-term joint health.

Strengthening Tendons and Muscle Recovery

Running places significant stress on our tendons and muscles, often leading to wear and tear injuries. Strength training for runners is a powerful tool for strengthening tendons and promoting muscle recovery. When you engage in resistance training, your muscles contract against resistance, stimulating the production of collagen in tendons, which enhances their strength and resilience.

Moreover, strength training improves blood flow to the muscles, aiding in the delivery of oxygen and nutrients necessary for tissue repair. This accelerates recovery post-run, reducing the likelihood of overuse injuries and allowing you to maintain a consistent training regimen.

Research Findings on Strength Training and Running Performance:

Studies have shown that incorporating strength training into a running program can improve running economy, which is the energy required to maintain a given running speed. This means that with improved running economy, you can run faster or longer with the same effort, ultimately enhancing your race performance.

The Hormonal Benefits of Strength Training

Beyond the physical gains, strength training offers unique hormonal benefits that can boost your running performance and recovery. Strength workouts stimulate the release of growth hormone and testosterone, both of which play crucial roles in muscle repair and growth.

Growth hormone is essential for tissue repair and regeneration, helping your muscles recover faster after intense training sessions. Additionally, an increase in testosterone levels contributes to muscle growth and enhances your body’s ability to synthesize protein, which is vital for muscle repair.

Conclusion:

Strength training for runners can be a transformative ally in your running journey, providing numerous benefits that extend far beyond the track or trail. By incorporating single-leg strength work for stability and power, runners can develop a well-rounded strength foundation, reducing the risk of injuries and enhancing performance. Moreover, the role of strength training in tendon strength, muscle recovery, hormonal optimization, and healthy aging underscores its significance in supporting a lifelong love for running.

Embrace strength training as a powerful complement to your running routine, and watch as you unleash your full running potential, fortified by a body that is strong, resilient, and ready to conquer any distance. I know my running certainly got better when I consistently incorporated strength training!

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

The Mental Side of Running Injuries

As a running coach and a passionate athlete, I’ve experienced the exhilaration of reaching new milestones, the thrill of crossing finish lines, and the joy of pushing my body to its limits, but, I’ve also walked the treacherous path of injury—a journey that can be both physically and mentally grueling. I want to share through a personal recollection  the trials and tribulations of being sidelined by injuries, namely my two most common: Achilles and ITB injuries. Most importantly I want to share the mental side of running injuries – how doubt can creep in, how pain can shatter our dreams, and why having a compassionate coach is essential to overcoming these challenges.

The Darkness Descends

Injury strikes like a bolt from the blue, disrupting our carefully laid-out plans and leaving us in a state of disarray. As an athlete, there is nothing more disheartening than being confined to the sidelines, watching others conquer what you once could. The physical pain is one thing, but the mental toll can be far more insidious. Doubt takes hold, weaving its way into the fabric of our thoughts, whispering, “Will I ever run again? Can I reach my goals?”

I vividly remember the time I was sidelined by an Achilles injury in 2014 just 10 days out from the Philly Half Marathon. The frustration was suffocating, as every step I couldn’t take seemed like a step further away from my dreams. The fear of losing my identity as a runner loomed large, casting a shadow over every aspect of my life. It’s during these dark moments that the support of a coach becomes invaluable.

The Coach’s Light

A coach is not just someone who tells you what workouts to do or how to improve your technique. A great coach is a guiding light, illuminating the path ahead even when it seems engulfed in darkness. They understand the depth of your passion, having walked in your shoes as both an athlete and a mentor – they know the mental side of running injuries and how to keep perspective as you navigate these tough times.

When I turned to my coach during my injury, it was their unwavering support that lifted me up. They empathized with my frustration, validating my feelings of doubt and fear. Instead of dismissing them, they acknowledged the emotional turmoil that accompanies physical pain. Their presence gave me hope that there was a way out of the abyss—an assurance that I could reclaim my identity as a runner.

The Power of Empathy

Having experienced the dark side of running firsthand, I bring a unique perspective to my role as a coach. I understand the dreams and aspirations that drive my athletes, but I also empathize with the setbacks and obstacles they face. I know the burning desire to lace up your shoes and hit the pavement, even when your body tells you otherwise.

As a coach, I strive to be the person I needed when I was injured, and I have been there, I know the mental side of running injuries, and it’s not easy! I walk side by side with my runners, not only as a guide but as a compassionate friend. I listen to their fears, offer support in their darkest moments, and celebrate their triumphs alongside them. By having been there, I can connect with their struggles on a profound level, providing the understanding and encouragement necessary to navigate the road to recovery.

Running is more than a sport; it becomes intertwined with the very fabric of our lives. But when injuries strike, the journey can take a detour into darkness. Doubt, pain, and fear can be overwhelming, threatening to extinguish our flame. Yet, with the support of a compassionate coach, we can find our way back.

As both an athlete and a coach, I have come to realize that my role extends beyond simply training programs and race strategies. It is about being a pillar of unwavering support, a beacon of hope in the face of adversity. So, if you find yourself injured and lost, remember that there are coaches out there who understand your struggle. Seek someone who will walk alongside you, lifting you up when the road feels too long. Together, we can conquer the darkness and emerge stronger, more determined, and ready to reclaim our place on the open road, trails, tracks and startlines!

Brant Stachel is a coach with Team RunRun and a Registered Psychotherapist. To learn more about him or to work with him, check out his coach profile.

Should I get SuperShoes?

Welcome back to the Team RunRun Community’s ongoing footwear series! Coach Miles Bennett-Smith is here once again to dive into a topic that has been buzzing in the running world: SuperShoes. In this latest training tips article, we will explore the question that many runners have been asking: Should I get Super Shoes?

SuperShoes have gained significant attention in recent years, with claims of improved performance and faster race times, especially in the marathon. These high-tech shoes have sparked debate and curiosity among runners of all levels. So, let’s dive in and examine the facts, benefits, and considerations surrounding SuperShoes.

What are SuperShoes?

Before deciding if you should get SuperShoes, let’s first get some definitions. SuperShoes, also known as carbon-plated racing shoes, are a category of running shoes that incorporate advanced technologies to enhance performance. These shoes are characterized by their lightweight construction, responsive cushioning, and a carbon fiber plate embedded within the midsole. The carbon plate is designed to provide increased propulsion, energy return, and a more efficient running stride.

The Science Behind SuperShoes

Extensive research and scientific studies have examined the impact of SuperShoes on running performance and reported significant improvements in running economy and race times when wearing SuperShoes compared to traditional running shoes. In fact, when Nike launched one of the first carbon-plated shoes on the market in 2017 they called it the Zoom Vaporfly 4%, because a University of Colorado research team found that running economy (the oxygen cost of running a given pace) improved by an average of 4 percent in the Nike prototype compared to conventional Nike and Adidas racing flats. The combination of a carbon plate and responsive foam midsoles are believed to contribute to enhanced energy transfer and reduced muscle fatigue, leading to improved efficiency and speed. This can save your calves during long races, 

Considerations for Choosing SuperShoes

While SuperShoes have shown promising benefits, it’s important to consider several factors before adopting them as your go-to running shoes:

Purpose and Usage: SuperShoes are primarily designed for racing and high-intensity workouts. For everyday training runs or recovery runs, it is almost always more appropriate to stick with regular training shoes to ensure optimal comfort, support, and durability. Advances in foam technology in particular make for a variety of great daily trainers that are fast and yet not carbon-plated (or quite so expensive and less durable.) 

Speed and Running Style: Each runner has a unique running style, and SuperShoes may not suit everyone. (https://www.youtube.com/watch?v=VKwzjKhUwpo) It’s crucial to evaluate how your foot strikes the ground, your pronation pattern, and any specific biomechanical considerations. But a critical factor is also a simple one – how fast are you running? For those targeting sub-3 hour marathons, SuperShoes are likely a benefit. But a recent study from 2023 on slightly slower runners, those between 8-10 minutes per mile, found that running economy only improved by less than 1%, and a few runners actually performed worse in SuperShoes than in cushioned alternatives. Consulting with a running specialist or coach can provide valuable insights to determine if SuperShoes align with your individual needs. 

Transition and Adaptation: Transitioning to SuperShoes can require an adjustment period, and with the proliferation of shoe brands bringing SuperShoes to the market, each shoe has a unique design and responsiveness so it’s advisable to gradually introduce them into your training regimen. Some users have cited more frequent issues with plantar fasciitis, while others just noted additional strain on their feet, toes, and lower leg that arrived after wearing SuperShoes frequently. This is often a natural result of being able to potentially run faster in workouts. Start with shorter, faster workouts or races to allow your body to adapt to the shoes’ unique characteristics, and remember that rotating between training shoes is a good way to add variety to the training stimulus and potentially find slightly different neuromuscular benefits over time. 

Cost and Brand Differentiation: SuperShoes often come with a higher price tag (~$200+) compared to regular running shoes. It’s important to assess your budget and determine if the investment aligns with your running goals and priorities. Watch for new models coming out to potentially reduce the price on older models that might be nearly as good (or even better!) Additionally, remember that in the running category, cost is not necessarily an indication of higher quality or even “faster” shoes. Different brands have worked hard over the last 5 years to catch up to (and in many people’s minds, surpass) the initial Nike SuperShoes that took the market by storm. Adidas, Saucony, On, Puma, New Balance, and nearly every competitor has multiple carbon-plated options, and they are enjoyed by lots of hobby-joggers and professionals alike! 

My Final Thoughts

So, should you get SuperShoes? I love SuperShoes! They really do feel amazing for a variety of purposes – long tempo runs, intense workouts on the track, races of almost any distance. But I can’t wear them every day – they are too expensive, too fragile, and frankly I want to save some of their benefits for when I need them most, which is not everyday use. That’s my conclusion – SuperShoes can provide performance benefits, but they are definitely not the right choice for every runner or every run. Consider your goals, your speed, your running style, and your budget when deciding whether to incorporate SuperShoes into your training. And of course remember that the shoes are just one piece of the puzzle, and consistent training, proper form, and injury prevention strategies play crucial roles in achieving your running goals. Hope you enjoyed this article, feel free to find my profile on Team RunRun and stay tuned for the next installment of our footwear series.

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

The 5 Best Daily Running Shoes

In this training tips article, Team RunRun Coach Miles Bennett-Smith continues his series diving into the wonderful world of running shoes, this time sharing his picks for the best daily running shoes on the market made specifically for your daily training needs.

Choosing the right pair of running shoes is a critical decision for any runner, be it a novice just starting their journey, or an advanced runner aiming to improve their performance and crush a qualifying mark. The market is flooded with countless options, each promising superior comfort, support, and performance-enhancing features. However, not all shoes are created equal…and most importantly, all runners have been created differently.

In this article, I will guide you through a curated list of top running shoes on the market, specifically tailored for new and intermediate runners. Whether you’re searching for cushioning, stability, or versatility, I’ve got you covered. Let’s lace ‘em up!

1. Nike Zoom Pegasus 39 (Neutral):

First on my list is a perennial favorite among runners – the Nike Zoom Pegasus. Renowned for its versatility and responsive cushioning, Nike’s Pegasus line has been a trusted companion for runners for decades. You will note that this is not Nike’s latest iteration, the Pegasus 40, because the 39 offers virtually the same shoe but can be found about $50 cheaper online. The Pegasus line features an updated mesh upper for enhanced breathability and a midsole that strikes an excellent balance between cushioning and responsiveness. It won’t be featured in many Instagram stories for doing anything bold or “sexy,” but it’s still regarded as a neutral shoe that is unlikely to rub blisters, is light enough for the average beginner’s pace, and can tackle long distances while delivering consistent performance.

2. ASICS Gel-Kayano 29 (Stability)

For runners in search of additional stability and support, the ASICS Gel-Kayano 29 stands out as a reliable option. This shoe boasts a well-crafted blend of cushioning and stability features, making it ideal for runners with overpronation or those seeking a little extra support. The Gel-Kayano 29 utilizes ASICS’ proprietary Gel cushioning system with pads to absorb shock in both heel and forefoot, and provide a smooth stride. The shoe’s updated upper offers improved breathability and a more secure fit, combined with a slightly low-profile heel ensuring a comfortable ride throughout training sessions.

3. Brooks Ghost 15 (Neutral)

Next up in my top daily running shoes on the market list, we have the Brooks Ghost 15, a shoe that epitomizes comfort and durability. The Ghost series has consistently been a go-to choice for runners seeking a plush, cushioned ride. With its soft yet supportive midsole, the Ghost 15 excels in providing a smooth and effortless running experience, with an updated DNA Loft v2 foam that’s even lighter than prior models. The shoe’s engineered mesh upper ensures a secure fit while allowing ample airflow to keep your feet cool and dry. If you prioritize comfort on your runs, the Ghost 15 won’t disappoint as a daily workhorse.

4. New Balance Fresh Foam 1080v12 (Max Cushioning)

If you’re looking for maximum cushioning without sacrificing responsiveness, the New Balance Fresh Foam 1080v12 is worth considering. The shoe’s Fresh Foam X midsole delivers exceptional cushioning while maintaining a lightweight feel. The 1080v12 offers a stretchy toe box for a bit more room and comfort, making it an excellent choice for runners who prefer a more natural foot movement. The newest model has been improved to be able to pick up the pace a bit more, though it admittedly won’t be confused for a true speed shoe. But whether you’re logging long miles or recovering from a demanding workout, the Fresh Foam 1080v12 is a fantastic option.

5. Hoka Clifton (Neutral Rocker)

A great introduction to Hoka’s signature high stack height look, the Clifton 9 is a neutral lightweight daily trainer that is a favorite of many runners (and easily the best walking shoe on this list). A bit more narrow through the forefoot and heel like many Hokas, the Clifton has plenty of foam as cushioning for comfort. Its inclusion on this list of top daily trainer shoes, however, is mainly due to the “rocker” style which creates a sense of forward propulsion underfoot. It will be immediately noticeable, and is not to everyone’s taste, but once again Hoka has a strong contender for top entry-level trainer.

Conclusion:

Remember, finding the right shoe may require trying on several pairs and considering factors such as arch support, pronation control, cushioning, and durability. The five best daily running shoes I’ve shared are tried and true shoes on the market, but there are others out there as well. It’s advisable to visit a specialty running store or consult with an expert to ensure a proper fit and personalized recommendations. Investing in a quality pair of running shoes is an investment in your running journey. So, lace up, step out, and let your feet carry you toward your running goals with comfort, confidence, and style!

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

How to Choose your First Pair of Running Shoes

Welcome to the Team RunRun Community, where we strive to empower and support runners of all levels in their pursuit of excellence. I’m Coach Miles Bennett-Smith, and in this training tips article, I am thrilled to kick off a series dedicated to one of the most crucial aspects of preparing to pound the pavement: footwear. Today we’ll focus on 7 key tips for choosing your first pair of running shoes.

As a coach and runner, I have witnessed firsthand the transformative power of the right pair of shoes. Unfortunately, part of this comes from watching way too many people out on the trails and roads putting in mile after mile in the WRONG footwear – and honestly, it’s not their fault! Carbon plates, cushioning, colorways, pronation, stack height, brands on brands on brands – buying your first or 100th pair can be exciting, but also overwhelming, considering the multitude of options available in the market.

Today’s blog post is targeted a bit more toward those at the beginning of your running journey, as I will help guide you through some dos and don’ts of making that first (real) running shoe decision and setting you up for long-term success in your running journey. Let’s lace ‘em up!

1.     DO… Get Fitted at a Specialty Running Store

Sometimes it’s just this simple – if you want running shoes, go to a running shoe store, at least to start. Because when it comes to buying running shoes, one size does not fit all. It’s vital to visit a specialty running store (like Fleet Feet, RoadRunner Sports, Heartbreak Hill, San Francisco Running Company, Brooklyn Running Company, and many many more), and get properly fitted by knowledgeable staff. They will analyze your foot type, arch shape, and running style (sometimes with a camera, or on a treadmill) to recommend shoes that provide the necessary support and comfort. In the golden age of online shopping, trying shoes on in-person with a salesperson is not some pretentious perk or unnecessary luxury, it’s legitimately important! If they don’t have the perfect brand/fit/colorway, you can always order from them online or even go to another shop. But finding a true personalized fitting ensures a better fit, reduces the risk of injuries, and enhances your overall running experience.

2.     DON’T… Choose Based on Brand or Look Alone

While flashy designs or hot new colorways may catch your eye, it’s crucial not to prioritize aesthetics or loyalty over functionality. Sports marketing is big business, but remember, your running shoes are a performance tool; their primary purpose is to support your feet and enhance your running mechanics. While certain brands may have a deservedly strong reputation, it’s a long list, and it’s more essential to consider the individual shoes especially as lines within the same brand can vary significantly. Look beyond the exterior and focus on features such as cushioning, stability, and durability that align with your specific needs. If you’re dying to support a specific brand, wear their shirts or bras or hats or socks even, but choose shoes based on what feels the best for your feet. And if you’re truly desperate (or still flush with pandemic cash), many obscure colors/designs can be found or even customized online.

3. DO… Consider Your Training Goals and Environment

Are you aiming to complete your first 5K, conquer a marathon, or simply enjoy regular runs to maintain fitness? Your training goals should influence your shoe selection. If you’re a beginner or focusing on shorter distances to start (2-5 miles per run), you may prioritize comfort and cushioning. For longer distances (7+ miles), you might lean towards shoes that offer more responsiveness and support for endurance running. See if you can hone in on what kind of surface you will be doing most of your training on as well – hard packed dirt? Asphalt? A track? These are important answers to questions your shoe salesperson should ask, but you also want to share early in the conversation.

4. DON’T… Be Nervous or Hide Who You Are (A New Runner 🙂

Yes, you might be a novice – but so was everyone when they first started running! Don’t let the intimidation of newness overwhelm you, and try not to slip either into a false sense of confidence (i.e. pretending to know more than you do) or underselling your own knowledge (especially about your body). Have an open mind, and ask lots of questions, as this is a great opportunity to learn a lot from potential experts who have worked with a lot of different feet and shoes. But if the sales team pushes you in a direction that you don’t feel comfortable, speak up.

5. DO… Brush Up On Basic Running Shoe Options Before You Go

As a natural follow-up to No. 4, make sure you’re putting yourself in a good position to optimize your experience at the shoe store. Lots can be learned from reading a few articles on foot type / arch stability (what’s the difference between stability, neutral, minimalist, motion control, maximal). Ask a few friends who run for their opinions, not to hold as Gospel but because it can be good contextual information. Get comfortable with some of the types of designs, brands and prices that are common in the marketplace, so that the emotional connection to any one element isn’t quite so heightened when you’re in the moment at the store.

6. Don’t… Rush Your Decision

When choosing your first pair of running shoes patience is key. Set aside an hour to go to the store – make sure you take the time to try on multiple models and brands, and go for a test run in-store or on the sidewalk if at all possible. Pay attention to how the shoes feel on your feet, as it’s one of the most consistent predictors of overall fit even after just a minute or two. Tune into the level of comfort they provide, and whether they accommodate any specific foot (pronation, supination) issues you may have. Rushing the decision may result in choosing the wrong shoe, leading to discomfort and potential injuries down the road.

7. BONUS DO… Buy At Least One Nice Pair of Running Socks

Relatively straightforward, but often overlooked. Socks are perhaps even more differentiated by personal preference, but just make sure you’re running in a sock that was designed for running and covers your heel!

Conclusion

Choosing your first pair of running shoes is a significant step on your running journey, but no matter how much you think you know or don’t know, you can make a well-informed decision that aligns with your unique needs and goals. Remember, investing in the right pair of shoes will enhance your comfort, support your feet, and contribute to your overall running enjoyment and performance.

In the next articles of this series, we’ll dig deeper into some of the specific elements of marathon footwear, shoe rotation, and speeeeeed. Stay tuned!

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

Consistency is key for Running Success: B+ not A+ training with Coach Brant Stachel

Consistency is key when it comes to running training – over time we want steady B+ training, not A+ training. 

To provide context, it’s important to define what we mean by “A+” and “B+” training. A+ training is typically characterized by high-intensity workouts that push an athlete to their limits. These workouts can be beneficial for improving speed, strength, and overall performance, but they also come with a higher risk of injury and require more time for recovery. On the other hand, B+ training is more moderate in intensity, with a focus on gradually building endurance and strength over time. This type of training is safer and more sustainable in the long run, and it sets athletes up for continued improvement.

While it may be tempting to incorporate occasional “A+” workouts into your training plan for a quick boost, consistently sticking to “B+” training is actually the best approach for long-term success as an endurance athlete.

First, let’s take a closer look at A+ training. While it can be beneficial in the short term, these workouts can be risky if not executed properly. If an athlete pushes themselves too hard too often, they run the risk of overtraining, which can lead to injuries and setbacks in their training.

In contrast, B+ training allows athletes to gradually and safely increase their workload over time. This not only helps to prevent injuries, but it also sets athletes up for long-term success. By gradually building endurance and strength, athletes are better equipped to handle more challenging workouts in the future, leading to continued improvement.

Is there ever a place for A+ workouts in a training plan? The answer is yes, there is a place for A+ workouts in training, but they need to be carefully planned and executed, not randomly thrown in. A+ workouts can be beneficial for breaking through plateaus, improving performance, and challenging athletes both mentally and physically. However, they should be incorporated sparingly and strategically, with plenty of time for recovery and adaptation between each one.

In summary, consistent B+ training is the best approach for running because it allows athletes to safely adapt to physical stress, sets them up for long-term success, and helps to develop good habits and a strong mental game. While A+ workouts can have their place in training, they should be used sparingly and with caution.

Takeaways

  • Consistency is key for safe and effective running training.
  • B+ training is a moderate intensity approach that gradually builds endurance and strength, leading to long-term success and injury prevention.
  • While A+ workouts can be beneficial when executed properly, they should be incorporated strategically and sparingly, with plenty of time for recovery and adaptation between each one.

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