Training Tips

Runner mastering the marathon taper by prioritizing their recovery.

Mastering the Marathon Taper

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

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

What is a Taper?

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

Reduce Volume, Not Intensity

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

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

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

Gradually Reduce the Long Run Volume

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

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

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

Prioritize Sleep and Nutrition During the Taper

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

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

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

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

Prepare Mentally

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

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

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

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

What’s Next?

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

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

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

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

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

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

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

6 ways to add fun to your running routine: 

1. Change up your running routes.

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

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

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

2. Sign up for races that excite you.

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

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

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

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

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

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

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

4. Set challenging yet attainable goals for yourself.

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

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

5. Mix up your workouts.

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

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

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

6. Turn your runs into a game.

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

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

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

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

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

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

Is Running An Ultramarathon For Me?

Runners smiling during an ultramarathon.
Runners smiling during an ultramarathon.

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


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

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

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

Ultramarathons can be kinder to your body

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

What you’ll see along the way

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

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

The ultrarunning community

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

The supportive ultrarunning atmosphere at an aid station.
The supportive ultrarunning atmosphere at an aid station.

Because it’s hard

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

Time is irrelevant for ultramarathons

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

Ultrarunning camaraderie and enthusiasm during a race.
Ultrarunning camaraderie and enthusiasm during a race.

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

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

Museum of Distance Running (MODR) Clothing Brand

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

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

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

MODR: Solving the Problem with Most Running Brands

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

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

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

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

Fusing Running with Business and Creativity

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

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

Early Wins and 1st Birthday Celebrations

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

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

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

The Difficulties of Establishing a Brand on Your Own

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

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

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

Why Museum of Distance Running is Not a Performance Gear Brand

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

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

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

Team RunRun and the MODR Experience

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

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

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

Upcoming Releases and Connecting with Museum of Distance Running

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

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

by Ruby Wyles

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

Top Tips For a Successful Marathon Race Day

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

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

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

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

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

Top Training Tips For a Successful Marathon Race Day 

1. Simulate Race Conditions

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

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

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

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

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

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

2. Nutrition and Hydration Strategies

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

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

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

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

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

3. Mental Preparation

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

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

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

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

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

What’s Next?

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

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

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

Marathon Training: Four Principles for Success at 26.2 Miles

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

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

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

1. Good Enough is Good Enough

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

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

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

    2. Easy Days Easy, Hard Days Hard

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

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

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

      3. Move From Less to More Specific

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

        Keys Marathon Training Workouts
        1. Long runs

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

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

        1. Threshold workouts

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

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

        1. VO2 max and faster speed workouts 

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

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

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

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

        4. Running Economy is Everything

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

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

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

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

        What’s Next?

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

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

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

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

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

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

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

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

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

        Why You Should “Leave Room for More”

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

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

        Putting Hara Hachi Bu Into Practice

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

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

        The Gamification of Fitness: Can Wii Play Too?

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

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

        For the Fun of the Games

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

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

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

        Wii Would Like to Play!

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

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

        Do Fitness Games Have a Place in Athletes’ Training?

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

        TLDR: The Gamification of Fitness

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

        References

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

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

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

        Recover Harder to Run Faster

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

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

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

        Train Hard, Recover Harder

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

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

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

        So let’s fix that…

        Recovery is part of the workout!
        Recovery is part of the workout!

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

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

        1. Sleep Like It’s Your Job

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

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

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

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

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

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

        What to do:

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

        3. Active Recovery is a Cheat Code

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

        Try this instead:

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

        4. Match Your Recovery to Your Training

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

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

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

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

        5. Protect Your Recovery Like You Protect Your Long Runs

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

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

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

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

        Now, go get some sleep!

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

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

        Consistency is Key: Consistency in Running and Resting

        TLDR:

        As a result of training consistently, Team RunRunner Alayna crushed multiple races!
        As a result of training consistently, Team RunRunner Alayna crushed multiple races!

        Consistency is key. Period. Consistently caring for yourself by doing the small things to keep your mind and body happy will pay huge dividends come race day. 

        Practical Tip:

        Prepare your environment the night before your training session to eliminate any barriers to getting out the door. Lay out your clothes, shoes, fill your bottles, have your gels on the kitchen table, etc.

        Consistency is Key.

        If you’re like me at all you’ve probably heard this phrase all over your social feeds in the last few months. The algorithm figured out that you’re training for a race. Now it’s bombarding you with messages telling you to get out the door for your run. No. Matter. What.

        I agree that consistency is probably the most important factor in endurance training. But it extends well beyond forcing yourself out the door and ignoring any potential signals your body might be sending. Being consistent across the board is what we’re striving for here. Get out for your scheduled run, yes, but also be sure to warm up properly, refuel after your workout, do your strength and mobility training, sleep plenty, and actually take your rest days. 

        Now you might be saying, “Evan, you just told me to do even MORE things!”. Well…yes, showing up each day for yourself over these next 6 weeks will pay off tremendously. But only IF that consistency is about consistently caring for yourself. Doing all the small things to keep your body happy, while taking some time away from training to keep your mind happy, will lead to a successful trip around Oakland on race day. And my guess is about 2 hours after you cross that finish line, you’ll be searching for your next race to train for.

        What’s Next?

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

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

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

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

        A Secret For Running

        And the Undervalued Importance of Patience

        Psssttt…wanna know a secret for running? Wanna know the real “hack”? Running isn’t just about fitness—it’s about patience. And if you don’t learn patience, running will teach you the same lesson—over and over.

        It’s in training, when workouts don’t click, when your legs feel sluggish, when you’re putting in the work but the numbers won’t budge. It’s on race day, when every instinct tells you to go, but you have to hold back, when you’re deep in the pain and wondering if you can hold on. And it’s especially in injury, when progress is out of your hands, when you’re forced to sit still while everything in you wants to push.

        Two runners embracing the secret for running: training with patience and consistency.
        Two runners embracing the secret for running: training with patience and consistency.

        We’re a society that has shifted (quickly and without thought) to instant gratification, unreasonable timelines, and expectations that don’t match reality or human capabilities. And we’re unhappy. We want guarantees and crave results now. We want to skip the part where things are hard. But running doesn’t work like that. Progress takes time, setbacks are inevitable, and the finish line isn’t handed to you—it’s earned, one patient step at a time. That’s a secret for running—or, at least, it was secret.

        Runner slowing down and taking the time to stretch.
        Runner slowing down and taking the time to stretch.

        Patience is uncomfortable because it forces us to accept a hard truth—we are only in control of two things: showing up and our reaction. But we crave a clear cause-and-effect relationship: put in the work, see the results. It doesn’t always work that way. Progress is often invisible until it isn’t. The body adapts on its own timeline, not the one we set. And sometimes, setbacks aren’t detours but part of the path itself.

        Patience is frustrating, especially when we equate improvement with effort, and effort with action. But patience isn’t about doing nothing. It’s about knowing when to act and when to wait. It’s about trusting the work, even when the outcome isn’t immediate. And it’s about understanding that adaptation takes time—whether we like it or not.

        Running isn’t a straight path forward. It’s filled with plateaus, setbacks, and moments that test your resolve. Some days, you fly. Some days, you fight for every step. But if you stay patient—if you keep showing up even when it doesn’t seem to be working—you’ll find yourself standing in a place you once thought impossible.

        And here’s the thing—running teaches patience the way life does. It reminds us that we can slow down, we can trust the process, and we can let things unfold as they should. The more we learn this lesson in running, the more we can apply it elsewhere.

        So when things aren’t going your way, when frustration tempts you to force what isn’t ready—just breathe.

        This message was brought to you by a human and a current student of Patience.

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

        If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.

        Running with Your Dog

        5 Lessons from My Four-Legged Training Buddy

        Hi! Meet Toula. An eight year old, highly independent, active, and joyful soft-coated Wheaten Terrier. 

        Toula has been running long distance with me since she was about 14 months old. She’s run off leash, on leash, tethered, not-tethered, and wild and free through big pastures and open fields. There have been times where she’s been so muddy from a run that I worried if I would be able to get the mud out of her long, thick, fluffy hair. 

        One time after running in snow that was so clumpy (you know the kind you make snowballs and snowmen out of) her legs looked like the Michelin Man’s arms. This particular adventure ended with me carrying her home from the woods. Her legs were so heavy with all the snow packed in her hair, that she kept falling over when she was running. Toula is my adventure buddy, my companion on long outings in the woods, and someone who reminds me that running is supposed to be fun and joyful.

        The subject of this running with your dog guide. Ryan and his best training buddy, Toula. PC: Ryan Williams
        Ryan and his best training buddy, Toula. PC: Ryan Williams

        Read on for the top things I’ve learned from running with Toula. There are a lot of articles out there that cover the basic steps to train your dog. I’ll leave that to the dog trainers. This is just my experience.

        Lesson #1 – Sweat is a human superpower. Dogs do not cool down like humans. 

        To be totally honest, I’ve had many battles with Toula while running. It usually starts when I tell my wife and daughter something like: “I’ll meet you guys there and run with Toula. That way she’s exercised and I get my training in!”. Sounds like a great idea until you realize you’re on a time schedule. “Okay, I’ve got 25 minutes to move this dog along this 5 km run to meet my wife and daughter at the lake.” And it’s also July in Maryland. 

        One mile in, Toula decides she’s done running. With Toula lying on the trail, I decide (regretfully) I’m going to dig my heels in and battle this defiant terrier. I try reminding Toula that we have a family to meet. It’s only 3 miles, Toula, you’ve got this, and so have I! We’re not running that fast. What’s the problem? 

        Well, it took me some time to realize that, unlike humans, dogs cannot sweat through their skin to cool themselves. Sweating is the human superpower. Dogs rely on panting to regulate their body temperatures. Put simply, they just cannot keep on powering through in the hot temperatures. They need to stop and cool down. So when you’re running with your dog, know you’re in for a stop-start adventure.

        Since this revelation, I’ve spent many runs apologizing to Toula for my ignorance and respecting that she’s more of a three season endurance runner. So, like most of us, she also doesn’t enjoy running in the swamp that is Maryland summers. Summer is her off-season, and she spends it laying under shaded trees in the backyard.

        Lesson #2 – Learn your dog’s limits and respect their cues.

        Toula’s longest run to date is 12 miles. It was a few Februarys ago and she was wiped afterwards. Since then, she’s still been running with me pretty consistently, averaging about 10-20 miles most weeks. 

        Toula showing off her speed. PC: Ryan Williams
        Toula showing off her speed. PC: Ryan Williams

        Well, she’s eight now. As I’ve been evolving as a dog owner and runner, I’m learning to listen to my body as well as hers. Each run, I pay attention to her non-verbal communication and recognize when it’s just too much for her. She’s more of a 5-6 mile doggie nowadays. Similarly, I’ve also had to rethink my own running: how can I get my training in but still keep some miles with my training buddy? 

        I’ve realized that if I want Toula to run with me, I have to adjust my expectations, routes, paces, and work within her comfort area. Short, easy runs close to home are my “Toula-time”. If she’s feeling spunky, she’ll even join me for a 30-40 minute tempo run.  

        It’s also worth mentioning that younger dogs, especially those under 1 year, are not supposed to run very far. Always check with your vet for what they recommend. For Toula, my vet has affirmed me as a good observer of her limits. Thanks Dr. Jones, you’ve made me feel like a quality coach for humans and animals!

        Lesson 3 – Have a variety of leash options. 

        Maybe it’s just living with an independently-minded terrier, but every month I have some new leash I’m using for Toula. I have a leather leash, a lighter pink leash, one that’s extendable, and, at one point, had another tethered leash. (Side note, the tethered leash proved a miserable experience for both Toula and me) Not that I ever talk about it with bike friends, but I liken my smorgasbord of leashes to a cycle enthusiast’s garage; they have a bike for touring, a bike for climbing, one for gravel, technical singletrack, flowing singletrack, etc. You get the picture!

        For no obvious rhyme or reason, Toula takes well to the leather leash for running on the road. I can’t complain either: it’s durable, snaps tight, not too heavy, and, most importantly, I know the hook isn’t going to break. 

        The pink leash is my everyday leash that’s also really great if I’m going to let Toula off-leash in the woods. It’s super lightweight and easily carried in my vest or belt when she’s roaming free.

        Lastly, the extendable leash. While it’s ideal for running on trails where I think I’ll encounter other people frequently, it’s slightly less ideal when it’s constantly getting caught on trees. Toula has a particular knack for darting to the left of the tree after I’ve gone to the right, and vice versa. Hopefully your life will be simple and you’ll only need the one for running with your dog. If you have a terrier, probably not. 

        A muddy Toula and the aforementioned pink leash. PC: Ryan Williams
        A muddy Toula and the aforementioned pink leash. PC: Ryan Williams

        Lesson 4 – Be wary of off-leash and always carry treats. 

        If Toula is going to go off-leash I always use a whistle/clicker combo. I’ve trained her extensively with this, and it shows. She responds to it like a border collie at a herding competition. 

        Not to give my dog training ability too much credit, Toula’s acutely aware that I’m running with rotisserie chicken in my vest and, if she comes back, a piece is hers. But, it took me a long time to train this. We practiced for hours at local high school baseball fields we knew were enclosed areas. I’m now confident Toula will respond and return 99.9999% of the time, again, mainly because of the chicken. 

        If you aren’t confident in your training, or your dog’s ability to recall, definitely avoid letting your dog off-leash. Sure, it sounds glamorous and romantic to have your dog running wild and free, but if they don’t recall, you’re in for a stressful, scary run that can put you and your dog in some dangerous situations. Also, make sure you check your local laws for restrictions on off-leash dogs. 

        Lesson 5 – Dogs need to fuel and hydrate too!

        Just like we need to fuel our efforts, so do our canine pals. Let them join in the fueling fun and bring along their favorite treat–unless it is peanut butter because that is going to get messy, especially if your dog has a beard. You like pierogies at an ultra aid station? I’m sure your four-legged friend would be happy to indulge too! so extend the same joy to your doggie. I roll with the chicken or beef sticks and, especially in summer, always have water. With so many excellent collapsible bowl options that can easily fit into a vest or dog harness, it’s not hard to set them up for hydration success. 

        Lesson 5 – Set your expectations and have fun running with your dog!

        Running with your dog is an amazing bonding experience. If it’s something you’re drawn to as well, here’s a reminder to just enjoy being in that space. Don’t set yourself up for stress or disappointment if you’re not hitting your paces or distances. Go out and have fun knowing that you are giving your dog some amazing exercise and a truly exciting adventure. Toula doesn’t join me for speed workout days, and I drop her off at home before I do strides. I mean, what dog wants to do 6X45 seconds hill strides? I can hear her now: “Why are we running up and down this inclined neighborhood road? There are smelly woods over there to explore. Or, better yet, an air conditioned room, comfy sofa and another episode on Animal Planet!”

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

        COROS Heart Rate Monitor Review

        Name of Gear: COROS Heart Rate Monitor

        Gear Category: Accessories/ Technology (heart rate monitors)

        What the COROS Heart Rate Monitor looks like when not being worn.
        What the COROS Heart Rate Monitor looks like when not being worn.

        Typical Price: $79

        Where to Buy: coros.com, rei.com, skimo.co, backcountry.com, runningwarehouse.com

        Best Use:

        Athletes are always in search of wearables that will provide more data! However, metrics mean little if they aren’t accurate. Wrist monitors on today’s watches have come a long way, but there are still large inaccuracies and anomalies that can occur. For example, when I grip a trekking pole, my watch will often read a low heart rate (HR) regardless of intensity level. Chest straps have long been the standard option for athletes who desire the most accurate HR data. Often they can be paired with a watch to make the real time HR readings accessible in action. That said, some folks, myself included, find wearing a chest strap to be uncomfortable at best or, at the worse, a recipe for chaffing. Additionally, chest monitors can interfere with avalanche beacon signals. This makes them risky for both skimo athletes and runners who enjoy high alpine adventures in the snow.

        How?

        The COROS Heart Rate Monitor provides a more accurate reading than wrist monitors while avoiding the shortcomings of the chest strap outlined above. This low profile heart rate monitor (HRM) is mounted on a soft elastic band and fits comfortably around the bicep of the user. Yes, the bicep! The HRM activates automatically once on the athlete’s arm. Then, after the initial set up, syncs to most watch brands and devices via Bluetooth (it doesn’t have to be another COROS product). The location on the bicep makes the device hardly noticeable to the user, decreases chafe probability and mitigates the interference issue with an avalanche beacon.

        When? Where?

        The COROS Heart Rate Monitor can be used in any situation where an accurate HR reading is desired. This includes roads, trails, long runs, races, training, etc. The only scenario I can think of where this monitor might not be a good fit is in a 200+ mile race due to the limit of 38 hours of active battery life. However, this is a highly specific situation and 38 hours is plentiful for most users. While the HRM is perfectly fine in rainy, wet conditions, it’s not suitable for swimming with as Bluetooth signals don’t carry underwater.

        TRR Coach Dandelion running with her COROS Heart Rate Monitor on her left bicep. PC: Damien Scott
        TRR Coach Dandelion running with her COROS Heart Rate Monitor on her left bicep. PC: Damien Scott
        Sizing:

        True to size.

        Additional Sizing Comments:

        The standard band is easy to adjust and fits a large variety of arms. There is also a large size band for athletes who require more volume. In either case, I suggest first adjusting the band snuggly, but not too tight, with your arm bent as though you were doing an arm swing while running. Micro adjustments can then be made from this point. I have found that sizing the band with your arm straight does not account for the increase in bicep size when the arm is bent. Therefore, it can end up being too tight.

        Comparison to Previous Models and Other Brands:

        Arm band heart rate monitors are relatively new developments. This COROS Heart Rate Monitor is the first, and most popular, model available. Other options include the Wahoo Tickr Fit and Polar Verity Sense, though I haven’t tested or heard much about them. All three come in at a similar price range of $79 to $99.

        Durability and Accessibility:

        I have been using the COROS Heart Rate Monitor for about 9 months during both training and ultra distance races. It has accompanied me in temperatures ranging from -20F to 102F (that’s -29C to 39C) and performed without issue within that range. It was subject rain, hail, dust and a variety of other harsh environmental factors. Aside from the elastic band getting dirty there is no noticeable wear on the device itself. (The band can be easily washed with soap and water.) A new band can be purchased for $25 in a different color if desired or if the elastic wears out over time, though this hasn’t happened to mine.

        Changes for the Next Model:

        A battery indicator on the device would be handy, but it is certainly not imperative. My watch does give me an alert when the heart rate monitor battery is very low. But it would be nice to know before it is “mission critical.”

        The True Test – Would You Recommend It?

        Yes, absolutely! I often recommend the COROS Heart Rate Monitor to the athletes I coach and to friends who are looking for a more accurate heart rate monitor and/or do not care for chest straps.

        Keeping it Honest – Did You Get This Gear for Free?

        I did not get this device for free nor do I currently receive any compensation for recommending/reviewing this product.

        Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

        Reclaiming the Pedestrian

        The Pedestrian Mystic

        Historically, the term pedestrian referred to anyone traveling by foot, either walking or running. It was not uncommon for even Olympic level runners to be referred to as pedestrians. Now we tend to utilize this term as an insult. Like many things in our culture, we often confuse basic simplicity for lacking depth. This irony should not be lost on runners and endurance athletes. 

        Those of us who run and walk for exercise know deeply the level of knowledge, respect, study, and appreciation a person has to possess to truly accomplish the title, “Pedestrian.” It was upon hearing someone insult someone else’s idea as pedestrian that my lovely wife, Holly, pointed out the need to reclaim this term. She pointed out that we have dedicated our lives as spouses, friends, therapists, and spiritual seekers to the simple and everyday. The foundation of our lives together is rooted in a form of ordinary living. We are pridefully pedestrian. 

        Three girls reclaiming the pedestrian.

        Reclaiming the Pedestrian

        My spiritual life is the one thing which influences every aspect of my identity. I am a Buddhist practitioner as a husband, friend, therapist and athlete. This dedication to living a life as a seeker has inevitably found its way to my study of movement. I always want to be able to find the mystery in any movement and a way to live the questions created by this embodiment. To deepen this process, I dedicated myself to developing the idea of the pedestrian mystic. Reclaiming the Pedestrian requires you to be a seeker of movement, connoisseur of cadence, and a practitioner of the novel. 

        Here, we are not only attempting to reclaim the pedestrian as any of us moving our feet. We will also access pedestrian mysticism as a way to find the profound in the mundane. Anyone with a background in endurance knows the divine connection found in the repetition of one foot in front of another. In this way, pedestrian mysticism becomes our dedication to learning and maintaining a beginner’s mind. 

        Simple but not easy

        We can take the simplicity of running and turn it into our Zen practice, our contemplative prayer, and our offering to mother nature. We create our own rituals and creations that honor the universe both inside of us and outside of us. Pedestrian mysticism teaches us that movement reduces duality. We become one with everything around us by simply committing to the pedestrian. 

        I implore you to look at the austere parables of Zen Buddhism, among other wisdom traditions, which teach us to stay curious and still while connecting to our embodied experience. Fear not if you are unfamiliar with these traditions. Finding yourself in the discussion of having a body is forever deeper than finding yourself in the traditions. For your intuition, connection to experience, and exploratory nature which led you to a pedestrian mystic life will forever show you more than anything outside of you ever could. I am thankful to seek alongside you.

        by long-term Team RunRunner Chaz Franke. In his words: “I know more about being a Buddhist and being a therapist than I do about being a runner, but I love looking for overlap between spirituality and movement.” Stay tuned for more of his writing.

        New Year’s Resolutions Reimagined

        Team RunRunner Laura after finishing the NYC Marathon, a common New Year's resolution for many.
        Team RunRunner Laura after finishing the NYC Marathon, a common New Year’s resolution for many.

        January 1 is just another day.

        I’m not a fan of New Year’s resolutions. There’s something about them that feels forced. It’s as if we’re declaring that January 1 is the day we suddenly become a different person, make massive life changes, or erase all the habits we’ve built over the years. The problem is, in most cases, change just doesn’t work that way.

        Understanding Change

        Change isn’t an event; it’s a process. As Steve Magness reminded us recently, everything that occurs is a delayed reaction to the hours, days, months, and years that preceded it. Whether we’re talking about physical fitness, relationships, career growth, or personal habits, the outcomes we see today are the result of countless small decisions we’ve made along the way.

        The Case Against New Year’s Resolutions

        The caution with New Year’s resolutions is that they can create the illusion that transformation is instantaneous or tied to a specific date. We start to feel like failures if we stumble a few weeks in because the resolution wasn’t about the journey—it was about the outcome.

        But what if we shifted our perspective? What if we focused on the small, steady steps we can take each day? What if we recognized that every decision we make, no matter how small, is shaping the person we’re becoming? This approach acknowledges that growth isn’t linear and that setbacks are part of the process. It also removes the pressure of an arbitrary start date, giving us the freedom to begin—or continue—whenever we’re ready.

        This shift in mindset isn’t just about avoiding New Year’s resolutions—it’s about embracing actions that align with our goals and values, one step at a time.

        Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar
        Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar

        An Alternative to New Year’s Resolutions

        Here are three small, actionable changes to work on in 2025:

        1. Be Honest with Yourself About Your Goals and Commitments:
          • Your goals and your level of commitment should align. If you’re unsure, ask your coach! We love these discussions and can help you clarify your path.
        2. Don’t Give Yourself an Excuse in Training:
          • Avoid falling back on phrases like “That’s good enough for today” if it becomes a habit. Push through when possible, and if you find this mindset creeping in often, revisit your goals.
          • Replace “I’ll try…” with “I’ll hold on as long as I can.” These subtle word changes can shift your mindset and approach.
        3. Journal Your Workouts and Races:
          • Start journaling consistently. You might uncover patterns or recognize issues you’ve been ignoring, like those small “niggles” that you keep brushing aside.

        Every day offers an opportunity to grow and improve. January 1st is just another day—but today, and every day after, can be the start of something meaningful.

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

        If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.

        Suunto Wing Headphones Review

        Running headphones have certainly evolved quickly in recent years, look no further than Suunto Wing headphones. We’ve gone from running with giant, over-the-ear Sony Walkman headsets, to the tangled cords of your iPod Shuffle, and earbuds that fall out from one drop of sweat. Today, the newest iteration of running headphone tech takes listening to audio as you workout to a new level! While bone conduction headphones have been on the market for a few years now, they are still finding their place in the market. For this review, TRR Coach Kyle Fulmer took a look at (and ran hundreds of miles with) the new Suunto Wing Open-Ear Headphones. 

        TRR coach and social media master Kyle Fulmer running with the Suunto Wing headphones. PC: Kyle Fulmer.
        TRR coach and social media master Kyle Fulmer running with Suunto Wing headphones. PC: Kyle Fulmer.

        Key features:

        • Tough and Weatherproof: These headphones are fully waterproof and dustproof (IP67 rated), making them perfect for sweaty workouts, rainy runs, or even dusty trails. The build quality feels robust, ready to handle rugged use.
        • Open-Ear Bone Conduction Technology: Instead of blocking your ears like traditional headphones, they rest on your jawbone, leaving your ear canals open so you can stay aware of passing cars, wildlife, or the sounds of nature around you.
        • Safety Features: Built-in red LED lights provide visibility for night runs or cycling. While the lights are a thoughtful touch, they could be brighter, so are not a substitute for headlamps and reflective gear.
        • Battery Life: You get up to 10 hours of playback, plus an extra 20 hours from the included power bank. Quick charging is another bonus—just 10 minutes gives you about 3 hours of playtime.
        • Comfort and Fit: At 33 grams, they’re lightweight but might not fit snugly on smaller heads. We had no issues with the fit.
        • Hands-free: Forget fumbling for buttons—just nod your head to answer a call or shake it to skip a track. Suunto Wing’s hands-free operation free up your hands for activity.
        • Usability: Control your audio with multi-function buttons that allow you to play/ pause tunes, adjust volume, skip and rewind tracks. You can also answer and hang up phone calls, turn on and off the lights too.

        What do we like about Suunto Wing most?

        Suunto Wing headphones are ultra lightweight, fit snugly, and can even be worn with glasses: a must for anyone running with sunglasses or prescription eyewear. Most importantly, the sound quality is amazing, all while still allowing outside noises to be heard.

        Kellen Fulmer also put these headphones to the test, proving that one-size really does fit all! PC: Kyle Fulmer
        Kyle’s little one also put these headphones to the test, proving that one-size really does fit all!
        PC: Kyle Fulmer

        From personal experience, the 10 hours of battery life advertised seemed to be about right. I have run several times, chatted on the phone during walks, and listened to some podcasts while doing chores, all before needing to recharge the Wing! And with the powerbank included, you can get an extra 20 hours on the go! This makes Suunto Wing headphones a great option for runners doing the longest ultras and multiday adventures without access a power outlet.

        What don’t we like about Suunto Wing headphones?

        Not much, except the cost! At $199, they’re an investment (but, in my opinion, a worthwhile one). The price is easy to get over when you can change songs by just shaking your head, answer phone calls by nodding yes, and have headphones with such outstanding durability and battery life!

        Additionally, it takes a few tries to memorize the functions, such as changing songs or answering a call by simply moving your head! Other buttons allow you to manage calls and adjust your audio and volume. As with any new tech, it takes a bit of time to remember all the actions but, just as they did with your phone or iPod of the past, soon all the functions become second nature!

        Pro runner and TRR Coach Genevieve Harrison running with Suunto Wing headphones. PC: Genevieve Harrison
        Pro runner and TRR Coach Genevieve Harrison running with Suunto Wing headphones. PC: Genevieve Harrison

        What are the best uses for the headphones?

        Running, of course! Add to that listening to tunes whilst walking the dog, vacuuming, doing the dishes, and basically during any other activity you’d like audio for. Forget being able to hear traffic when running or riding, the open-ear bone conduction technology comes in clutch when you’re parenting and want to listen to a podcast while still being able to hear when the baby wakes up!

        What do the Pros say?

        ON-sponsored professional trail runner and TRR Coach Genevieve Harrison also put Suunto Wing headphones to the test. Here’s what she had to say:

        “For ears like mine, they’re a game-changer! Suunto Wing rest comfortably around your neck when not in use, making them super handy at aid stations. Plus, they let you stay tuned into nature while on the trail—perfect for me since I often encounter mountain bikers where I run so need to be able to hear them coming. These headphones are definitely worth a try! They’d also make an incredible gift for the runner in your life who loves staying connected to their surroundings.”

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

        Team RunRun’s 2024 Holiday Gift Guide

        Finding the right gift for a runner can be tricky, but Team RunRun has got you covered with this 2024 holiday gift guide! Whether it’s for training and racing, recovery, safety, nutrition or hydration, our coaches shared their favorite gifts for the runner in your life.

        Two runners wearing Noxgear's Tracer2 LED Vest, an item on our 2024 holiday gift guide. PC: Noxgear
        Two runners wearing Noxgear’s Tracer2 LED Vest, an item on our 2024 holiday gift guide. PC: Noxgear
        TRR Coach Kyle Fulmer running with Suunto Wing headphones. PC: Kyle Fulmer
        TRR Coach Kyle Fulmer running with Suunto Wing headphones. PC: Kyle Fulmer

        Safety First

        • Noxgear Tracer2 LED Vest
          Help your runner stay safe and visible during early morning or nighttime runs. This lightweight LED vest is super bright, customizable, and a total game-changer for dark runs.
        • Suunto Wing Headphones
          Premium bone conduction headphones that let runners enjoy music or podcasts while staying aware of their surroundings. Bonus: they come with LED lights for visibility and a power bank for charging on the go! (Full gear review coming soon!)

        Recover Like a Pro

        Curved muscle scraping tool from Sidekick. PC: Sidekick
        Curved muscle scraping tool from Sidekick.
        PC: Sidekick
        • Scraping Tool Recovery Set
          This handy tool helps ease sore muscles after long runs or tough workouts. It’s portable enough for adventures and pairs perfectly with Squirrel’s Nut Butter for a smoother glide.
        • 90-Minute Sports Massage
          A gift that screams, “You deserve this!” Sports massages don’t just relax muscles—they help runners bounce back stronger. Perfect for after a race or during intense training weeks.
        • Air Relax Compression Boots
          These compression boots boost recovery by improving circulation and reducing soreness. A budget-friendly favorite for runners who train hard.
        • Higher Dose Sauna Blanket
          Running in the cold? This cozy sauna blanket helps runners warm up, relax, and recover after those frosty winter miles.
        2024 holiday gift guide item: Brooks Mittens. PC: TRR Coach Jessica Hadley.
        Brooks mittens.
        PC: TRR Coach Jessica Hadley.

        Winter Essentials

        • Brooks Mittens or Carhartt Insulated Mittens
          Runners can never have too many gloves! These mittens keep hands warm and are perfect for freezing runs. Bonus: throw in a pack of hand warmers for extra thoughtfulness.
        HydraPak SkyFlask Speed 500ml flask, an item on our 2024 holiday gift guide.
        PC: HydraPak

        Hydration & Nutrition

        • HydraPak SkyFlask Speed 500ml
          A lightweight, collapsible water bottle that fits in almost any pocket. Great for carrying hydration on long runs and folds up small once empty (see left image).
        • Run Fast, Eat Slow Cookbook
          Co-authored by Olympian Shalane Flanagan, this cookbook is full of delicious, runner-friendly recipes. The Recovery Quinoa Salad is a must-try!

        Top-Tier Gear

        • Nike AlphaFly Next% 3 Shoes
          The ultimate marathon and half-marathon racing shoe. If your runner loves to chase PRs, this is the gift they’ll be talking about for years.
        Nike AlphaFly Next% 3 running shoes, an item on our 2024 holiday gift guide. PC: Running Warehouse
        Nike AlphaFly Next% 3 running shoes. PC: Running Warehouse
        Resistance bands. PC: Amazon
        Resistance bands. PC: Amazon

        Strength & Recovery Tools

        • Resistance Bands
          These simple, travel-friendly bands are perfect for pre-run warmups or strength training. Great for staying injury-free and building power.
        • Heated Bamboo Massage Sticks
          An amazing tool for soothing sore muscles, especially tight hamstrings. They provide a heated massage experience that feels luxurious but gets the job done.

        Stocking Stuffers & Small Surprises

        Feetures women's core run and relief six pack of socks. PC: Feetures
        Feetures women’s core run and relief six pack of socks. PC: Feetures
        • Feetures Running Socks
          These cushioned, blister-free socks make every run more comfortable. They’re a splurge most runners wouldn’t buy for themselves, which makes them a perfect gift.
        • Collapsible Water Bottles
          Lightweight and easy to stash, these are a runner’s best friend for staying hydrated on the go.
        • Hand Warmers
          A winter running staple. Toss in a pack or two for those subzero training days.

        Use our 2024 holiday gift guide to find something for your a runner in your life that they will love and actually use this Christmas! Whether they’re training for their first 5K or their next PR marathon, these thoughtful picks will keep them inspired, comfortable, and ready to hit the pavement.

        The links provided are so you can see what we suggest; they are not affiliate links and Team RunRun does not benefit from any purchases.

        by Ruby Wyles, TRR Editor-in-Chief

        What Are You Going to Do with All That Fitness?

        Coach Corey showing that fitness can take you far beyond the race course.
        Coach Corey showing that fitness can take you far beyond the race course.

        “So, what are you going to do with all that fitness?”

        At the time, the question from my coach stopped me short. I didn’t understand. It had never occurred to me to do anything beyond race. 

        “Umm… I don’t know,” I replied, confused.

        “Well, think on it,” he said. “You’ve spent the last eight months training for triathlons and a marathon. It’d be a shame to let it go to waste.”

        Years later, I realize just how profound that single question was and how far ahead of his time my coach might have been.

        Lost in Training Cycles

        Too often, we get lost in the rhythm of training cycles with our sights locked solely on the next race. The pattern becomes predictable—train, taper, race, recover, repeat. Unfortunately, this can blind us to the broader potential of our fitness and the deeper rewards it can offer.

        Coach Corey finding a reason for running beyond racing running across the Presidential Traverse in New Hampshire.
        Coach Corey finding a reason for running beyond racing running across the Presidential Traverse in New Hampshire.

        Beyond Racing

        It’s worth thinking about a goal that isn’t tied to a race, especially in the off-season. Branching out gives us a mental break, allows for new perspectives, and can reward us with something far greater. Racing is part of what we do, but there is something more if we look a bit deeper.

        Health as a Gift

        Being healthy is a gift—one that opens doors to experiences many never get to have. Fitness isn’t just about races; it’s about being capable, resilient, and ready to embrace life’s adventures. It’s about being in places most people aren’t, not for a podium finish but for yourself. 

        Answering the Question:

        So, What Are You Going to Do with All That Fitness?

        Fast forward to 2016. Four friends and I found ourselves running across the Presidential Traverse in New Hampshire. Known for its volatile weather, that day gifted us with clear skies and stunning views that stretched for miles. As we moved across the peaks, I thought back to my coach’s question. In that moment, it seemed very relevant. 

        “This,” I thought. “This is what I am going to do with all that fitness, Richard.”

        It wasn’t about a finish line or a time goal. It was about standing on top of the world, feeling alive, connected to the earth, and grateful for what my body could do. That day, the answer finally clicked: fitness isn’t just for racing; it’s for living.

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

        If you enjoyed this article, check out “The Gift of Running” also by Corey Turnbull.

        RPE or Heart Rate: Which is Best for Your Running Training?

        Whether runners should use rate of perceived exertion (RPE) or heart rate monitors is the question. At best, this is a heavily debated topic of which approach is best, with an incredible amount of nuance within each modality. As an athlete and coach, my experiences have ranged from receiving many questions around this topic, to meeting others with strong opinions one way or another. I come in with my own biases, but hopefully this article, although not comprehensive by any means, will shine a light on the pros and cons of each tool and how/when to integrate them both simultaneously. 

        What is Rate of Perceived Exertion (RPE)?

        RPE is a subjective measure of the perceived intensity level when doing a workout. RPE was created by Dr. Gunnar Borg, a Swedish psychologist, who created 2 different RPE scales. For the sake of this article, we’ll be using the Modified Borg CR Scale 1-10 RPE rating.

        Referring to the Modified Borg CR Scale 0-10, this is how I typically outline workouts according to RPE:

        • 0 – at rest
        • 1-3 (walking) very easy to breathe
        • 4 (recovery run) easy to breathe
        • 5-6 (endurance run) conversational pace run; breathing is not labored
        • 7 (steady state run) labored breathing; able to speak a couple sentences
        • 8-9 (tempo run) elevated deep & labored breathing; able to say several words
        • 10 (intervals at VO2 max) maximum intensity; short and rapid breathing; barely able to say 1-2 words

        Obviously, this is highly subjective as it’s based upon one’s perception of intensity. A “talk test” is often used to cross-check the assessment if the athlete is actually within the specified range. What might be an RPE of 6 for you could be a 9 for your friend.

        RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
        RPE or heart rate? Here’s Coach Kelsey using RPE to race Hood Hundred.
        RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
        PC: James Holk

        Benefits of RPE

        • This is a subjective measurement that is highly individualized. Specifically with trail- or ultra-running, there are often so many moving variables (elevation change, altitude, terrain, temperature changes, core temperature fluctuations, caffeine intake, emotional responses, dehydration, etc.) that to prescribe a specific HR range to maintain can sometimes be a wildly moving target. For instance, if you aim to maintain a specific heart rate when descending a steep climb, it could lead to injury due to excessive impact especially if you haven’t trained adequately on descents. Thus, using RPE allows the athlete to maintain a self-assessment of their effort and adjust according to subjective data (e.g. breath, intensity, etc.). 
        • Additionally, using RPE on days when you’re feeling “bleh” can avoid the chance of perpetuating overtraining or fatigue. Some might call this as a way to do “feel-based” training.

        Drawbacks of RPE

        • Since this is a subjective measurement, the actual RPE can become skewed when muscles become fatigued. You might feel as if you’re going at a 8/10 RPE but your heart-rate is indicating otherwise. Having an objective measurement (i.e. HR monitor) for longer-duration events can be a helpful indicator to press harder.
        Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan
        Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan

        What are Heart Rate (HR) monitors?

        Heart rate monitors offer objective data from a workout (i.e. staying within a particular “zone”). There are a number of HR monitors that exist today: a wrist watch, armband, and chest strap. The validity behind each of these will look different (e.g. a wristwatch will often display inaccurate data). Obviously, watches are very useful for other data but utilizing a wrist-based heart monitor will often give you glitches so it may be worth investing in a separate device (e.g. armband or chest strap) to give more accuracy and spare the frustration.

        “Zones” is a term that often gets thrown around when athletes are aiming to stay within a HR range. To further complicate matters, a range of zone models exist which differ from another –the most common being the 3-zone and 5-zone models– so be sure to take a closer dive into which model you intend to use.

        Benefits of HR monitors

        • Imagine you’re several hours into a race and the fatigue is starting to build but your HR monitor is showing a lower HR than preferred. This can indicate that you can pick up the pace because fatigue is starting to cloud your overall perception of effort. It feels like you’re working a lot harder, but in actuality your cardiovascular system isn’t matching your high RPE. 
        • Alternatively, if you’re given an easy/conversational-pace day, using a HR monitor can keep you accountable from going too fast. Think of HR as a speed limit for these easy/conversational run days. 
        • HR monitors can be a very useful tool for cross-training days especially if you’re wanting to stay within a certain zone to maintain cardiovascular benefits. 
        • Assessing HR at rest can be useful to gauge how the body is recovering after a race or during peak training block. Typically as an athlete builds more fitness, the resting HR will lower and this indicates the heart’s stroke volume is increasing. It is important to recognize that if your resting heart rate is substantially low or high, this might be an indicator of overtraining syndrome and/or fatigue. 
        • Lastly, another benefit of utilizing HR is to assess the HR when doing your workout. If you’re reaching the targeted HR zone during a run (after accounting for cardiac lag, as described below), take note. Your depressed HR might be due to a lack of recovery. Similarly, your HR not lowering to your normal resting HR after a workout may also indicate under recovery.

        Drawbacks of HR monitors

        • For starters, I strongly recommend not using a wrist-based HR monitor as a valid measurement of HR. Several variables can significantly impact wrist-based readings like interference with the sensor, placement of watch, temperature, skin tone and more.
        • Secondly, you will need to recalculate your zones as your fitness changes to keep them accurate. This article won’t go into zone calculating: go read Matt Fitzgerald’s 80/20 Rule if that’s your jam. 
        • Most notably, if you find yourself becoming obsessed with numbers to an unhelpful degree (e.g. constantly checking your watch) and it’s taking away from the enjoyment from running rather than adding to it, this can be a slippery slope. Additionally, this over-fixation on HR can lead to stress which will also impact your HR – a real double whammy. So, RPE or heart rate? In this case, I would highly recommend only looking at HR data after your runs and consider sticking with RPE.
        • Cardiovascular lag (not cardiovascular drift) occurs when you start exercising and your heart-rate isn’t in the desired range. This happens to just about every one of us. It’ll often display more accurate readings after 25-30 minutes of steady movement.
        • Cardiovascular drift is the gradual increase of HR over a workout. This accounts for the rise in core temperature and decrease in heart stroke volume. A runner may notice that their heart rate continues to increase during a longer, steady-state run but their respiration rate and effort level feel the same. Staying within a specific HR range may result in underperforming if you slow down unnecessarily to stay within the zone.

        How should I use RPE and HR? Can I use both? 

        You absolutely can! Knowing when to use RPE or heart rate depends on the context of when and how to use it. Obviously, running on trails vs. road vs. track is very different so take that into consideration. My recommendation is when doing your conversational/easy-paced runs (RPE 5-6) or moderate-intensity (RPE 7-9) runs, allow yourself to use RPE for the first 30 mins to maintain the desired intensity. Thereafter, check your HR even now and then to see where it’s at, but still maintain a close gauge on your RPE. Obviously, this might show a wide HR range depending on the many variables (especially if you’re running on trails), but over time you might find some trends that correspond to both HR and RPE. 

        For high-intensity runs, start with your desired RPE (e.g. 10). Perhaps you also consider aiming for a specific pace to target rather than aiming for HR. You can take HR into account, but keep in mind that cardiac lag will occur and very short intervals (1-3mins) don’t allow ample time for the HR to reflect accurately.

        Further Readings & Resources

        80/20 by Matt Fitzgerald

        UESCA Ultrarunning Coaching Course by Jason Koop

        TRR Coach Kelsey McGill

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

        Winter Running Tips and Tricks

        Team RunRun Coaches Sarah Forman, Rob Gomez, Kate Marden, Sam Renikoff joined Kyle Fulmer for a Talk With the Experts discussion all about off season training and winter running tips. I highly recommend you check out the full replay here. This article zooms in on the second half of the conversation: winter running.

        Running in winter can be an adventure—invigorating, challenging, and yes, sometimes a bit daunting. With the right gear, mindset, and strategies, you can embrace the cold and keep your training on track. Here are some practical tips from our four coaches to make your winter runs more comfortable, and advise you on when it’s safer to skip the run or take your workout indoors.

        Gear Up for the Cold

        The key to winter running is dressing smart. It’s all about layers! Start with a base layer, add a mid-layer like a three-quarter zip, and top it off with a breathable, hooded jacket. TRR Coach Rob Gomez swears by his “Patagonia Houdini for a quick, reliable, packable outer layer”. For your legs, invest in thermal tights—TRR Coach Sarah Forman highly recommends Sugoi Subzero and Janji Fleece tights. Don’t forget mittens and a warm hat or ear warmer. Sarah recommends Smartwool’s windproof convertible mittens and hats—they make a huge difference.

        Again from Coach Sarah, if it’s snowing or bitterly cold, her advice is to consider adding a balaclava or neck warmer to protect your face. Remember, all your layers should be breathable to prevent sweat from making you colder. TRR Coach Kate Marden’s top tip for this is dressing for temperatures about 10°F warmer than the actual temperature, but she adds that it might take some experimenting to find what works best for you.

        For those who struggle with cold fingers or toes (hello, Raynaud’s Syndrome sufferers), hand and toe warmers are a lifesaver. Keeping your extremities warm can be the difference between loving your winter run and cutting it short.

        Lastly, if you’re running on snow or ice, traction devices like Yaktrax are game-changers. They strap onto your shoes and give you the grip you need to run confidently.

        Coach Rob Gomez highlighted the “dressmyrun” website designed to answer exactly this question: how to dress for your run!

        Winter running on a snowy path

        Running on Snowy or Icy Paths

        Safety should always come first in winter conditions. If you’re running on snowy or icy paths, here’s how to make it safer and more enjoyable:

        • Safety First: No run is worth the health risk that running in extreme conditions may pose. It’s far better off taking a few unplanned rest days than weeks or months off running after a bad fall on the ice or respiratory infection.
          • Coach Kate Marden: “I personally won’t run on icy paths – just not worth the risk. In those cases, I strongly recommend either hitting up the treadmill or opting for another indoor workout.”
        • Traction Matters: Trail shoes or traction aids like Yaktrax and other microspikes can help prevent slips and falls.
        • Take It Slow: Forget about pace goals on slippery days. Slow down and focus on effort instead of speed. Running by feel ensures you’re staying safe while still getting a good workout.
        • Run When It’s Light: Whenever possible, run during daylight hours so you can see icy patches or uneven surfaces. If you have to run in the dark, invest in a good headlamp—it’ll light your way and make you visible to drivers.
        • Be Prepared: If you’re running on unfamiliar routes, check out Strava or a running app beforehand. Familiarity with the path makes a big difference.
          • A tip from TRR Coach Sam Renikoff: “If you run with your phone, put your phone in a pocket and not in your hands. That way if you fall, you are still able to properly brace yourself.”
        Ruby Wyles and friends racing on a cold and muddy winter day.

        How Cold Is Too Cold?

        All our coaches are in agreement here, as well as on most of these winter running tips and tricks: it depends on you. Some runners love the chill and can layer up to handle sub-zero temps, while others draw the line at 10°F. Here are a few guidelines:

        • If cold air hurts your throat or lungs, or your fingers and toes go numb despite good gear, it might be too cold.
        • Ice is often the dealbreaker for many runners. Black ice or poor visibility makes running outdoors risky.
        • Wind chill can turn a manageable temperature into a painful experience. If it’s sub-zero with wind, consider an indoor workout instead.
          • Here’s what Coach Sam Renikoff had to say about this: “When it’s that cold, it can be hard to breathe deeply and can hurt your throat, which is not only dangerous, but it inhibits the quality of the workout.”

        One point from Coach Rob Gomez brings me back to my British “toughen up” upbringing: “Any cold weather is too cold if you don’t have the right gear. Gear up first and then determine what weather your gear will allow you to safely exercise in.”

        Ultimately, listen to your body. And a note on the aforementioned “toughness”; You are not “tougher” for unnecessarily suffering through a painful, and potentially dangerous, outside run. If the weather feels unsafe or miserable, it’s okay to take your run indoors or reschedule.

        Adjusting Your Pace and Effort

        Winter running isn’t about hitting perfect splits. Snow, ice, and heavy layers mean your pace won’t always reflect your effort—and that’s okay! Focus on how you feel:

        • Run by Effort: Instead of aiming for a specific pace, think about your perceived exertion. For example, if your goal is half-marathon effort, know that it might be slower than your usual race pace, and that’s totally fine.
          • Coach Kate Marden makes an excellent point about how additional cognitive demands, like staying safe, can make winter running feel even harder: “I find it’s more stressful and taxing on my body to run outside if I have to dodge icy patches!”
        • Stay Flexible: Some days, conditions won’t allow for speed work. Swap it out for an easy run, hill repeats, or a treadmill workout.
          • Coach Rob Gomez: “ Never plan on doing speed or interval work on snow or ice, the risk of a fall or strain/pull is not worth the potential benefits.”
        • Think Big Picture: Winter running is about consistency, not perfection. Treat tough weather days as “bonus miles” and don’t sweat the numbers.

        TL:DR on Winter Running

        Key takeaway: If conditions are too risky, don’t be afraid to swap your run for a treadmill session or another indoor workout. No run is worth a serious injury, illness or infection.

        Winter running has its challenges, but with a little preparation and flexibility, it can also be incredibly rewarding. Invest in the right gear, listen to your body, and prioritize safety. Before you know it, spring will be here, and you’ll appreciate the warmer temperatures more than before!

        by Ruby Wyles