Haglund’s Runner Heel

Injuries

Haglund’s Runner Heel

Team RunRun coach Kyle Fulmer goes Heel Counter to Popular Belief to tell how calf raises and holds might just heal your Haglund’s runner heel.

Joyful running can be easily taken for granted. The miles tick off, as the sun starts to lift above the horizon, and sweat starts to build on our backs. We run freely, and begin to think about the day ahead, or perhaps set plans for many days thereafter. Idyllic scenes like this are exactly that, idyllic. Often the act of running is more a labor of love, than a weightless foray in blissful escape. And the quickest way to suck all that bliss out of the daily running ritual is to battle stubbornly through injury.  

Sometime in the summer of 2016 I developed a pain on the outside of my left foot while running. Being fairly new to the sport, I didn’t start running until late 2012 and ran my first ultra in late 2013, “injury” was a word that had little meaning to me. I was lucky to survive high school sports, college intramurals, and men’s league basketball with nary an Issue. I’ve since learned I have hyper mobility in my ankles, which sounds cool, but in actuality can cause major issues further up the kinetic chain. 

I told one of my running mentors, who was 20+ years older than me, this might go away after a few months. He laughed and said, “try a few years”. Little did I know. In 2017 the first signs of calcium deposits and bone growth showed up on my left heel, with the accompanying pain. In 2021, the same bump developed on my right heel. Pain was ever-present, as were stories of our favorite ultra-runners going under the knife to scrape out the wicked Haglund’s Deformity calcium build-up which is what I later learned these pump-bumps were called.

What is Haglund’s Runner Heel?

Haglund’s well known to many high-profile, and not so high-profile, runners in our sport can affect upwards of 36% of the general population (3). The deformity was first discovered by Dr. Patrick Haglund in 1927. Wearing hard-heeled shoes, and repeated bouts of friction on the elongated heel bone created by the calcium deposits can contribute to the swollen tissue and pain when exercising. In many cases the situation gets so dire that the runner feels like surgical excision of the bone spur is the only viable course of action (5).

The cruelest aspect of Haglund’s is even once surgery has been deployed, the bumps will occasionally return (5). I have read that specific biomechanics also contribute to the affliction. There is some commentary that those with long levers, high arches, and elongated second toes might be more predisposed to Haglund’s – spoiler alert – I have all three! (1) 

TRR coach Kyle Fulmer powering through at the Hardrock 100 despite serious pains from his Haglund's runner heel condition.

During Hardrock in 2022, I told my pacer I might have to quit running as the pain at times was too much and zapped all joy out of running. Despite brief interludes of relief, the swelling and accompanying pain would always come roaring back. Now, not being a quitter, there was no way I was going to stop running. Although to that point, I had tried everything under the sun to alleviate the pain: massage, acupuncture, eccentric calf raises, shoes with higher drop, cutting out the heels from my shoes, inserts and orthotics, and generally ignoring the pain. Not of these remedies had lasting effects (4).

Finding Heel Relief

It wasn’t until the winter of 2024 when my friend, physical therapy professional and ultra-runner Guy Love introduced me to the concept of isometric holds and heavy weight bearing exercises to “load” my heel and tendons, with the intention of re-introducing strength into my lower limbs and tendons. In short: my feet, ankles, achilles, and calves (primarily the soleus) had grown weak over time, and needed to be “turned on”. We would achieve this not by stretching the achilles, which is the commonly perceived antidote, but by loading it! We now had a strategy for targeting some Haglund’s runner heel relief.

Guy’s gym protocol was very intimidating at first. We started with 2-3 sets of calf raises with 135 lbs on the barbell rack. And, would follow this up with 30-45 second calf raise holds. We would perform these with straight legs, and then with bent legs to isolate the soleus. Within a few months we progressed up to 185 lbs on the barbell, and confidence was starting to return to my running stride in the mountains, and pain was generally starting to disappear on my daily runs. 

In addition to the weight activity on the platform racks, we would also add in the usual suspects of runner strength routines: single leg deadlifts, single leg squats, split squats and posture reinforcing upper body work. The results from this gym work were quite astonishing and looking for confirmation bias (as one does), I found a video from the famous Squat University on YouTube focusing on the same issues with the Haglund’s and prescribing almost the same rehab routine (3)! They focused on single leg calf raises, holds and an excellent variation of combining the weighted calf raise with a wall sit, by placing a dumbbell across the knees with heels raised of course. Coach Eric Orton, of Born to Run fame, also prescribes a similar protocol involving single leg calf raises and holds (6). Where my foundation had grown weak from years of “collapsed” running, I was now introducing real strength and stability back into my running gait!

Fast forward a couple of years, I still have my Haglund’s runner heel bumps, and it still hurts like holy hell to smack my heels into a chair leg, BUT I am running pain free. Occasional pains still pop up, but those are just a reminder to get back in the gym, or find a doorjamb nearby to perform some heel raised isometric presses into. With a big slate of races on the calendar this year: Quad Rock, San Juan Solstice, and High Lonesome, I am so happy and relieved to finally be moving past the brunt of this chronic injury. I am also hoping this chronicle of scientific and anecdotal evidence will bring you some strength and relief if you have been dealing with the same nagging injury. Joy is returning to the run again, and I couldn’t be more thankful. 

Sources: 

(1) APMA, Conditions Affecting the Foot and Ankle, Haglund’s Deformity https://www.apma.org/patients-and-the-public/conditions-affecting-the-foot-and-ankle/haglunds-deformity/

(2) Medicine Journal, Prevalence of Haglund deformity in a hospital-based sample in Turkey

https://journals.lww.com/md-journal/fulltext/2025/10170/prevalence_of_haglund_deformity_in_a.47.aspx

(3) https://www.youtube.com/watch?v=zw43enZOyc8 – Squat University, How to Fix Achilles Tendonitis: Evidence-Based Methods to End Pain

(4) Treat My Achilles, Exercises for Haglund’s deformity – what works and what to avoid

https://www.treatmyachilles.com/post/exercises-for-haglund-s-deformity-what-works-and-what-to-avoid

(5) PubMed Central,  Persistent Haglund’s disease after conventional treatments: the innovative role of radiotherapy  https://pmc.ncbi.nlm.nih.gov/articles/PMC6180870/

(6) https://www.youtube.com/watch?v=KJts_ho03bQ -Coach Eric Orton, Run Strength – Foot Core Basics

Photo: Sujin Fulmer

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

My Return-to-Run Postpartum Program: Journal Entry #2

Mom of 3 and TRR Coach Amanda Hamilton is documenting her return to running postpartum journey here on the Team RunRun blog. This is journal entry #2 in a multi-part series. Catch up on Returning to Running Postpartum: Journal Entry #1.

Catching Up on Weeks 6-12 Postpartum

TRR Coach Amanda Hamilton and one of her children after running a race together.
TRR Coach Amanda Hamilton and one of her children after running a race together.

I am now almost 4 months postpartum, and I surpassed the important 12-week mark: time to begin my return-to-run program! Between weeks 6 and 12, I started seeing my pelvic floor physical therapist in person again. During visits, she evaluated my pelvic floor, as well as my whole body. The focus was on addressing any weaknesses and imbalances that could impact my return to running. Early on, I was experiencing some pain in my right Achilles tendon on walks. Ironically, my Achilles presented more of a challenge than my pelvic floor! I began a regimen of weekly PT sessions with additional at-home exercises and icing to rehab the Achilles. 

This 2022 article from the International Journal of Sports Physical Therapy titled “Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport”  is frequently cited by PTs and guided my postpartum running journey. The article includes helpful tables with week-by-week benchmarks.  

Creating My Return-to-Run Postpartum Program: The Return of the Running Bug

I am currently coaching myself, and when I began to dip my toe into running, the return-to-run program I designed began with a run/walk phase. For each run/walk, I started with 5 minutes of walking to warm up. While I had some sensitivity in my Achilles, my body otherwise felt surprisingly good; the running bug had returned! 

Mentally, I found myself struggling to stick to the runs I had programmed for myself. I needed to hold myself back from going too fast or running for too long. This also involved reminding myself to trust in the prescribed training, as I had put a lot of thought and research into the return-to-run program I wrote! I worked on talking to myself as if I was talking to one of my athletes. 

Pregnancy vs Postpartum Running: Mom Strength

Amanda taking her postpartum running (and newborn) to the track.
Amanda taking her postpartum running (and newborn) to the track.

While I’m aware that this is not everyone’s experience, for me, the postpartum runs felt easier than my last few runs during pregnancy back in April. I settled into a new easy pace that was 2-3 minutes faster than my easy pace when I was 6 months’ pregnant. I found that my cardiovascular endurance was better than I was expecting it to be, and this realization gave me a renewed sense of motivation. 

My Return-to-Run Postpartum Program Details and Postpartum Running Goals

Starting off, I began with just 1 run per week, then progressed to 2, and then to running every other day. I continued to rehab my Achilles, paying close attention to how it was feeling during and after runs. I took an extra rest day or pivoted to cross training if the Achilles didn’t feel great. Again, my pelvic floor and postpartum body felt surprisingly good: something I attribute to regular pelvic floor physical therapy sessions.

After a few weeks of run/walk intervals and very short easy runs, I progressed to slightly longer runs and some speed work on the track. I am LOVING being back out there! I’m feeling really good now, and have my training oriented around a 5K in January. While I’ll only be about 6 months postpartum by the time race day rolls around, I’m still hoping to get close to or even beat my 5K PR, set before my most recent pregnancy.   

I will be continuing to document my return to running postpartum in these journal entries. Expect more from me after my 5K in January. Thanks for following along!

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

The Year I Didn’t Race—but Still Won

What a Year of Injuries Taught Me About Running, Aging, and Acceptance

2025: the year I didn’t race.

There are years that sharpen you, and years that sand you down. This past one was a bit of both. It started with a back niggle that refused to explain itself. A low, stubborn ache that stayed just loud enough to remind me it was there, but quiet enough to leave every doctor shrugging. 

A runner with an injured knee.
A runner with an injured knee.

Then, just when things seemed to be settling, I clipped my knee on the corner of a table — the kind of accident that should’ve been nothing. A one-second “ouch,” a shake of the leg, and move on. Except I didn’t. That tiny, stupid bump spiraled into a ten week rebuild that tested every ounce of patience I had.

The realities of aging as a runner

As a masters runner, I had to admit what I’ve been resisting: I don’t bounce anymore. I need to absorb, to settle. and to ease back in. Recovery takes longer, and the margin for error grows undeniably smaller. Patience isn’t optional.

I also had to face down some of my blind spots, the ones I always assumed didn’t apply to me. The biggest one? I was racing to train, not training to race. I wanted fitness faster than my body could give it. And I was chasing timelines I invented, acting like the universe owed me something for effort alone.

Revelations from the year I didn’t race

And somewhere in the middle of all that frustration, something unexpected cracked open.
I remembered running isn’t my identity. It’s something I do, passionately, but it isn’t me. 

But there was something else too and something uncomfortable to admit: I had pulled away from my tribe.

Somewhere between the back injury that never explained itself and the knee that explained too much, I had drifted into this swampy, quiet place where I tried to handle everything alone. I left my coach, pulled back from the runners I usually banter with, and sat in my own head like it was some noble act of endurance. 

Runners having fun at a local group run dressed up in costumes; community Corey missed out on in the year he didn't race.
Runners having fun at a local group run dressed up in costumes.

Except…  

It wasn’t noble.
It wasn’t tough.
It wasn’t even helpful.

I had to admit that I need people.
I need my coach who can see the blind spots I pretend not to have.
I need my tribe, the ones who send a message, share a laugh, or just remind me that running is bigger than one person’s struggle.

Above all, I need to stop disappearing every time things get hard. That silence… It’s not healthy for me. It never was.

By the time October rolled around, I quietly admitted what I already knew: 2025 was done. Not in defeat, more like acceptance. Like when the wind changes direction and you know the season is turning, whether you’re ready or not.

If I wanted a strong 2026, it wasn’t going to come from salvaging scraps of a broken season. It was going to come from how I carried myself now. Patient, grounded, willing to take the long road back, and willing to lean on others instead of hiding from them. 

The obstacle is the way

This is where the Stoics walk into the story.

The obstacle really is the way.
Everything I tried to avoid — slowing down, asking for help, sitting with discomfort and letting go of who I “was” — turned out to be the actual path forward. Reality doesn’t negotiate: it just is. And the moment I stopped fighting it, the year I didn’t race subsequently shifted from feeling like loss to feeling like direction.

Acceptance isn’t quitting. It’s putting down the sword so you can finally move with the current instead of against it.

A better 2026 is built upon the year I didn’t race

So here I am, on the edge of 2026, no longer trying to resurrect the runner I used to be. I’m standing as the runner I’ve become with more humility, more clarity, as well as a greater appreciation for the people who walk (or run) beside me.

I didn’t get the year I wanted.
But I got the year I needed.
The year that stripped me down undoubtedly asked better questions, and handed me a different kind of victory, the kind you quietly carry inside your chest.

And honestly? That feels like the best starting line I’ve had in a long, long time.

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. Above all, Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

Return to Running Postpartum: Journal Entry #1

Cleared at 6 Weeks Postpartum—But Am I Ready to Run?

Mom of 3 and TRR Coach Amanda Hamilton is documenting her return to running postpartum journey here on the Team RunRun blog. This is journal entry #1 in a multi-part series.

TRR Coach Amanda Hamilton next to a running track with her newborn daughter.
TRR Coach Amanda Hamilton next to a running track with her newborn daughter.

Before we dive in, keep in mind that neither Amanda Hamilton nor the TRR team are medical professionals. There exists a wide range of conflicting advice concerning returning to running, so always consult your own providers. The article below is just meant to share one runner’s experience. 

6 Weeks Postpartum (and Beyond)

September 4th marks 6.5 weeks since I gave birth to my third daughter. The topic of returning to running postpartum is on my mind. Typically, your provider (obstetrician or midwife) will see you at the 6-week mark to assess your physical readiness to exercise. Having recently had my 6-week appointment and passing all their checks, I am now “medically cleared” to do any movement/workouts that I feel comfortable with. But what does that really mean for me? Am I ready to run? 

Not quite. This will be my third time returning to running after a baby, and I’ve learned a lot from my past two experiences. While recommendations and timelines vary widely, most pelvic floor physical therapists — whom I would consider to be the experts in this area — recommend waiting until the 12-week mark before returning to running. 

Pelvic Floor Physical Therapy: A Must for New Moms

In many European countries, pelvic floor physical therapy is the gold standard in postpartum recovery and included in the typical care plan. Unfortunately, in the United States, this care is less common, and a lot of women don’t know they even exists. Once you know, however, you can search for a local provider, and try to prioritize seeing someone in person. For some, you will have to pay out-of-pocket, whereas others take insurance (and you may only have a small co-payment). Fortunately, I found out about pelvic floor physical therapy (PT) after my first baby. As a result, I’ve been seeing a wonderful physical therapist on and off since then.  

Expecting and Empowered's Instagram page with pelvic floor physical therapy resources.
Expecting and Empowered’s Instagram page with pelvic floor physical therapy resources.

Virtual Pelvic Floor Physical Therapy Resources

If you are unable to get in to see someone in person, here are my favorite evidence-based, pelvic floor resources: 

  1. Expecting and Empowered (E&E): “Two sisters on a mission to empower all women to thrive both physically and mentally throughout their pregnancy and postpartum journeys.” One of the sisters/founders is a pelvic floor physical therapist, and applied her expertise to their at-home workout app. The app includes a test that assesses your readiness to return to running. I utilized this test after my first baby and found it very useful. In addition to the app (which you have to pay for, though they do offer a free 7-day trial), E&E has a lot of free resources available on their Instagram account.
  1. Dr. Mae Hughes: Dr. Hughes is a Doctor of Physical Therapy and certified pelvic floor specialist based in Nashville, Tennessee. She is another great follow on Instagram, with a lot of helpful videos, FAQs, etc. Similar to E&E, Dr. Hughes has created her own “Run Readiness Checklist”. She will send it to you via email for free.  

As both Expecting & Empowered and Dr. Mae Hughes will frequently remind their followers, clinical expertise and scientific evidence indicate best outcomes for women who wait at least 12 weeks post-baby before returning to running. This 2022 article from the International Journal of Sports Physical Therapy titled “Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport”  is frequently cited by PTs and worth a read in its entirety if you have a deeper interest in this subject area. The article includes helpful tables with week-by-week benchmarks.  

Waiting to Run Postpartum: Coping Strategies for Impatient Runners

Coach Amanda and her family at the beach.
Coach Amanda and her family at the beach.

If you thought waiting until your 6-week check up to return to running postpartum was long enough, a 12-week wait is going to feel endless. The good news is that no one is advocating for 12 weeks of rest. Everyone is different, but I can share what has been helping me during this period.  

Physically, two of the best things for me have been diaphragmatic breathing and walking. I have also prioritized recovery services like massage and sauna. Mentally, the wait to return to running can be even tougher! I have maintained excitement, optimism, and motivation by ensuring I have specific things to look forward to when I return. For me, this has meant planning my upcoming race calendar and signing up for my next few races (a 5K in January, 10K in February, and a half marathon in late April).  In addition, I bought some new running apparel that I am holding on to for my return, and I’m looking forward to wearing! Lastly, I’ve been curating a “return to running” Spotify playlist over the past few weeks. (I’m accepting song suggestions if anyone would like to contribute!) 

I will be continuing to document my return to running postpartum in these journal entries. Expect more from me around the 12-week mark.  Thanks for following along!

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

No Days Off: What Happens When You Don’t Take Rest Days?

6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened.

As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a facetious smirk on my face and decided to do some self-experimentation. I’m an ultrarunner so, of course, I’m going to push the limits and reevaluate beliefs of what is possible and what is best.

What would happen if I just didn’t have any rest days? How would my body feel? Would I get stronger and faster, or would I break down? How long would it take me to adapt? I’m not training for any specific race or adventure right now, so let’s just have fun and see. I mean, I love running and moving. It sounded amazing to do it every day.

Sample training plan with rest days removed.
Sample training plan with rest days removed.

Disclaimer: This is an experiment of one. I do not encourage my athletes to do this. I give them rest days. At least one if not two per week. I also give them two or three rest days after peak training efforts (e.g. a 50 miler while training for a 100 miler). I’m just having fun here, seeing what happens and reporting back.

Setting Up the “No Days Off” Experiment

I’m more a “send it and see what happens” type of athlete, but for this I thought I should have some expectations set up. This is what my brainstorm sheet of paper says:

  1. Take a rest day when you need it but make it floating (i.e. not having a set rest day or structure to when to take one).
  2. You don’t need to run every day. Cross training works too.
  3. Give yourself some time to adapt to the experiment. 
  4. Do this for 6 weeks and reevaluate. 
  5. How are you going to measure your success or adaptation?
    1. Sign up for a race?
    2. Strava segment over and over again? 
    3. Personal narrative? 
TRR Coach Ryan Williams running on trails.
TRR Coach Ryan Williams running on trails.

No Days Off: Weeks 1 & 2

I stretched myself during this time. Week 1 started with four days in a row of running, and just having a floating rest day based on how I was feeling. I felt like this really gave me a lot of control. Previously, I’ve had rest days where I am beat up and need it, but I’ve also had days where I felt like I could go back out there.

During these first two weeks, I had a particularly challenging back-to-back weekend of running but, surprisingly, on Monday I felt great! So, I got back out there again and pushed the rest day to Tuesday. That said, I did notice during this block that I was feeling really tired. I needed more sleep than usual, but mentally I was always ready to get out and run. I also didn’t notice a big change in my need to fuel. My legs were tired, but I just kept that floating rest day every four to five days. It didn’t feel sustainable right away, but it was fine for the purpose of this experiment. And we’re just getting started, right? No need to be concerned. Onwards and upwards!

No Days Off: Weeks 3 & 4

Bring on the bike; active recovery here we go! Introducing mountain biking, riding the indoor bike trainer, and road cycling has been a game changer for me. If my legs are tired, cycling helps flush out whatever fatigue is there so I can show up stronger for running the next day. Basically, on active recovery days, I’m just doing whatever I feel like that day. 

Over the past ten days, I’ve mixed in trail and road running with indoor and road cycling, mountain biking, uphill treadmill hikes and runs, fatiguing hill repeats, easy aerobic days, tempo runs and more! I feel like Courtney Dauwalter out there (other than the massive talent differential between us) because I’m just doing what I feel like in the moment, whatever brings me joy. It feels really freeing and I’m moving for at least an hour every day. Now my body is craving it. 

The one rest day I tried to take in this block did not start off so well. I felt super tired and irritable. I’ll admit, I could resist going out in the afternoon to reset, and afterwards my energy came flooding back. During this period, I certainly wasn’t getting as much sleep as I’d like–or is optimal–( I also have a three-year-old daughter so…) but when I hit the pillow, I am out hard. Nutrition wise, I ate a lot, but it felt appropriate for the work I put in. Overall, my legs were a bit tired, but they also just felt so strong at the same time.

No Days Off: Weeks 5 & 6

I decided to do a longer, adventure run on a local trail loop as a pseudo test: the Reservoir Run Test, and I didn’t plan a rest day leading up to it. I was coming to the end of my experiment, so I thought I’d simply throw it in the mix and see what happened. However, if I felt that I needed to rest beforehand, I’d do it, but otherwise the plan was to just cruise right into it. 

TRR Coach Ryan Williams running the reservoir loop.
TRR Coach Ryan Williams running the reservoir loop.

At this point, I was still floating rest days while mixing in cross training and other forms of active recovery. On average, I was probably going six days straight without a break. Unfortunately, I began to question whether I could trust myself with rest. Afterall, I’m an ultrarunner, I’m used to pushing into areas of discomfort. Can I be trusted with making responsible decisions about my need for rest? Or have I told my internal governor to “take a hike” so many times that it’s hesitant to even check in with me about needing a rest?

No Days Off: Reservoir Run Test

The reservoir loop is about 25 miles with 5000 feet of vert on overgrown bridle trails and fire roads. It’s hard and there are no refuel options, requiring you to carry all of your fuel from the start. Traversing these unmaintained trails is a true adventure run. In the end, I took a rest day before, but that was preceded by days of trail running prior.

I started the loop in the dark. I did not feel rested, and far from fresh. Then, around mile 20, I started to get some unfamiliar fatigue in my feet. My body just didn’t feel like it should have. While this is a hard loop, I still didn’t feel adequately prepped for the run. My volume had been there, but I sensed my legs were pretty beat up, and I started to get some pain in my right foot.

I finished, but not in a very happy way. This loop was way too hard, far harder than it should’ve been. While I got away with stacking shorter runs day after day, when I stepped up to the longer, more intense effort–one I had previously been used to–my body just wasn’t there the way I had hoped and expected it to be; I felt like I was pushing my body too much.

Takeaways and What I Learned

In the month since my experiment, I’ve just been mountain biking and running a few days a week; nothing too serious. Unfortunately, my right foot is still sensitive, so I’m prioritizing rehab and recovery in order to prepare for a big fall racing season. So, I have planned rest days now. 

TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!
TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!

My personality loves being free and untethered. Floating rest days were very freeing, and I felt like I had a sense of control over where things were going. But upon reflection, I just don’t think I can trust myself to make the best decisions about my rest and recovery needs. 

I wasn’t coached during this experiment, and I feel like I needed someone to tell me to take a break. My ultrarunning background is just going to keep me pushing forward until I really need a rest–forced through injuries or illness. I don’t think the floating rest days (or lack thereof) caused me to show up at my best, nor set me up for longevity moving forward. Since one of my main goals for me and my athletes is longevity in the sport, I’ve learned that I need something or someone to hold me accountable for giving my body permission to rest.

After reflecting on this experiment, I’m not confident in my ability to control my own rest days. I need to have them scheduled and then strictly adhere to the plan, or I need a coach to evaluate how I’m doing and be in charge of the floating rest days for me.

If you find yourself resonating here, it might be time to get a coach. Check out Team RunRun here, they have a coach for every runner, no matter your age, ability, budget, or goals.

Final Thoughts on Rest Days

Rest days are a great topic to discuss with your coach. This article from Running Warehouse details why they are powerful tools. They most certainly aren’t a step backwards. Hold yourself accountable to taking care of your body and your mind, and realize that, like me, you might think you know best, but we all have blind spots.

Albert Einstein wisely said “we cannot solve problems with the same thinking we used when we created them.”

Happy trails and happy rest days!

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. 

Do AI Running Apps Cause Injuries?

A deeper look at how AI-powered running apps can be more harmful than helpful.

Picture this: You’re inspired to start running — maybe a friend gets into the sport, or you cheer on strangers at a local race. Either way, something clicks and you think to yourself, “I want to do this”. 

Example of an AI running app, Runna. PC: runna.com
Example of an AI running app, Runna. PC: runna.com

But where do you start? 

Like many newer runners, maybe you grab your phone and download an app like Runna, Strava, or Garmin Connect. These AI running apps promise optimized plans and data-driven insights. All you have to do is choose a distance and a goal and, ta da, your training plan awaits!

But there’s a catch. If you’re new to running, you might not have a clear sense of what a realistic goal looks like. That can lead you to follow a plan with too much intensity, or pacing that’s simply too fast for where you’re at — leaving you, at best, frustrated and, at worst, injured.

Beyond Injuries: What AI Running Apps Miss

This disconnect between what an app prescribes and what your body is ready for isn’t hypothetical — it’s real. And it’s something I hear often from athletes who come to me after getting injured or feeling burnt out. Many of them started with the best of intentions, excited to follow a plan and see progress. But over time, they began to notice something wasn’t quite right. 

The experiences they’ve shared with me speaks volumes:

  • “I felt that the training was either very mild or incredibly intense. No in between.”
  • “I pushed myself too hard, too fast.”
  • “I found that some of the plans progressed too quickly for me.”

So where does that leave these runners? 

Too often, it leaves them frustrated, injured, and wondering what they did wrong. In reality, these runners were just following the plan they were given. They did what the app told them to do. But the app didn’t know anything about them beyond a goal time or a goal distance. It didn’t know their background, stress levels, family commitments, or how they were feeling on any given day.

The Reason Personalized Coaching Wins

For many runners, that experience becomes the turning point — the moment they realize they don’t just need a plan, they need a plan that’s right for them. That’s when they choose to work with a coach — not for a cookie-cutter schedule, but for a personalized approach that adapts to their needs.

Working with a coach can help runners:

  • Set realistic, achievable goals
  • Adjust their training when life gets busy
  • Know when to push — and when to pull back

Whether it’s navigating a missed run, working through a tough workout, managing fatigue, or addressing a niggle before it turns into an injury, having a coach means having someone who sees the whole picture — not just the data, but the person behind it.

Because while metrics like pace, distance, and heart rate can tell part of the story, they don’t capture everything. They can’t pick up on doubt, fatigue, or the mental battles an athlete might be waging with themselves — factors that can impact a run just as much, if not more, than the numbers on a watch.

An athlete and coach have a 1:1 coaching conversation.
An athlete and coach have a 1:1 coaching conversation.

Why Runners Are Ditching the AI Apps for 1:1 Coaches

That’s where real, two-way conversations become invaluable. Having someone you can turn to — to ask questions, voice concerns, and to openly share what you’re thinking and feeling in real time becomes a powerful form of qualitative data that no algorithm can replicate.

Anyone who’s ever read the ‘Athlete Intelligence’ on their Strava run knows that the feedback from AI often falls flat or is one-dimensional. It simply cannot compare to the feedback a coach can provide, whether it’s through text, email, or by hopping on a call and actually hearing their voice. 

At the end of the day, running is personal — and your training should be, too. While AI-powered running apps can offer some semblance of personalization, they can’t replace the insight, flexibility, and support that come from working with a coach who understands you as a whole person. Your life isn’t a static spreadsheet, and neither should your training plan.

  • Where an app sees numbers, a coach sees nuance.
  • Where an app pushes you to stick to the plan, a coach helps you adapt the plan.
  • Where an app reacts, a coach anticipates.

Next Steps for Faster, Injury-Free Running

Whether you’re a beginner taking your first steps into running, aiming for a Boston Marathon qualifying time, or dipping your toes into the ultra running world, Team RunRun has a coach for you. With over 200 coaches at every experience and price level, let us help you avoid the pitfalls of AI running apps. View our coaches here and get started today! 

Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!

Want to Actually Improve Your Running?

Ditch the One-Size-Fits-All Plan

If you’re reading this, I’m assuming you want to actually improve your running or, as is the case with a coach or friend, help another runner improve. This is the article for you.

Let’s get this out of the way: stock running plans aren’t cutting it anymore.

Sure, they’re accessible. Sometimes free. They look neat, pre-packaged, and “official.” But if you’ve ever felt confused mid training, plateaued in performance, or suffered an injury that “shouldn’t have happened,” then you’ve experienced what many runners discover too late: one-size-fits-all training plans rarely fit anyone well.

Two runners with Team RunRun coaches who write them unique and personalized plans.
Two runners with Team RunRun coaches who write them unique and personalized plans.

If you’re serious about improving–whether it’s chasing your first 5K, qualifying for Boston, or anything in between–it’s time to rethink your approach and consider what happens when your plan actually fits you.

The Illusion of Personalization in Stock Plans

Stock plans try to offer simplicity: pick your race, plug in your finish time goal, and boom, here’s your 12-week roadmap!
The problem: you’re not a spreadsheet. You’re not a series of formulaic, quantitative data that an algorithm can detect and use to optimize your training. You’re a human being with a unique history, schedule, stress levels, strengths, weaknesses, and recovery curve.

Stock plans can’t possibly account for:

  • Injury history
  • Work, family, and life demands
  • Other external stressors
  • Variation in recovery ability and training adaptations
  • Your natural pacing skill
  • Sleep, nutrition, health

The result? You attempt to force your life into a plan, rather than fitting your plan into your life.

Short-term, this might work for you and you may see results. Long-term, however, life interferes and any number of the above factors make strictly adhering to the stock plan, at best, challenging, if not impossible. Your progress stalls, motivation drops, and the goals you set for yourself now seem totally out of reach.

Real Coaching = Real Results

When you work 1-on-1 with a running coach, the difference is immediate and powerful. You’re no longer a name on a download list. Instead, you’re a person whose training plan evolves as you do.


What personalized online coaching actually delivers:

  • Customized plans built for just you, not mass-produced
  • Ongoing adjustments based on feedback, fatigue, or surprise life events
  • Direct communication with someone who knows your goals
  • Injury prevention and recovery support
  • Race strategy, pacing advice, and mental coaching
  • Accountability, motivation, and insight from an expert who sees your blind spots

But What About the Cost?

Sure, online coaching isn’t free. But neither is lost time through ineffective training, injury costs like doctor and PT appointments, frustration, or months of guessing. Let’s frame it differently: if you spend hundreds on shoes, gear, and race entries, shouldn’t you also invest in your training to make those other expenditures worthwhile?  


And here’s the kicker: 1-on-1 coaching is more accessible, and affordable, than you think. At Team RunRun, our coaching starts at $1/day, much less than a coffee–or energy gel–a day! In fact, that’s also cheaper than many paid stock plans and online programs!

Want to Actually Improve Your Running? Here’s Why Coaching Wins

This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.
This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.

Let’s bring this home. You want results. You want confidence. And overall, you want to get to the start line healthy and to the finish line proud.

That doesn’t happen by luck. It happens when your plan:

  • Adapts to your [unique] body
  • Flexes around your [unique] life
  • Builds your [unique] strengths
  • Addresses your [unique] weaknesses

And none of that comes in a downloadable PDF.

Still Not Sure? Ask Yourself This…

  • Do I want to keep guessing, or start progressing?
  • Am I running the same race year after year with no improvement?
  • Do I need someone to help me balance running with my busy life?
  • Would I benefit from an expert guiding me to peak performance?

If you answered yes to even one, it’s time to leave the stock plan behind.

How to Actually Improve Your Running: Work With a Team RunRun Coach

At Team RunRun, we pride ourselves on having a coach for every runner. We’ve helped thousands of athletes:

  • Progress consistently
  • Stay healthy and injury-free
  • Crush new PRs
  • Qualify for Boston
  • Fall in love with running again

Our coaches listen, adapt, and coach the runner in front of them.

Ready to actually improve your running?
View our coaches here and get started today! 

FAQs

Here are some of the questions runners transitioning from a stock plan to individual coaching often ask me.


Q. What if I’m just a beginner?
A. That’s exactly why you need a coach. You’ll avoid common pitfalls and set a foundation that lasts.


Q. What if I miss runs or get sick?
A. Your coach adjusts the plan in real time: no guilt trips, just smart training.


Q. Can I still follow a race specific plan?
A. Absolutely, because your coach builds your plan around your race, your individual goals, and your unique timeline.


Q. How often do I talk to my coach?
A. That depends on your coach, but most runners get daily or weekly feedback and messaging support.


Q. Is online coaching worth the money?
A. Short answer: yes. Runners waste more on race fees, physio appointments, and gear than they would on coaching that prevents the disappointment of missing a goal or being injured.

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

Do You Need a Running Coach?

Before diving into the reasons for working with a running coach, let’s do the unthinkable and box runners into totally arbitrary, made-up, overlapping boxes!

Five Broad Categories of Runners:

Working with a running coach helped this runner achieve a PR!
Working with a running coach helped this runner achieve a PR!
  1. Novices: those new to the sport, new to a particular distance, or new to a type of terrain.
  2. Returners: runners returning to the sport after an injury or break.
  3. Chasers: runners who desire to attain the next level of success.
  4. Stagnaters: those trying to break through a plateau or achieve a long-desired goal.
  5. Community Builders: runners who desire more interaction and growth within the sport. 

These categories are not mutually exclusive, and you don’t need to box yourself in. You likely might find yourself resonating with a few. Regardless, these subtypes are useful for the purpose of this article. A runner in any of the preceding categories may benefit from using a running coach to guide them towards their goals. However, finding the best fit for a running coach requires an investment of one’s time and finances. How does one decide if they really need a running coach? Under what circumstances does having a coach provide the most fulfillment and the most benefit to an individual?

Who Needs a Running Coach?

There are many reasons that a runner may be curious about working with a running coach. Let’s break them down using the above categories.

1. Novices

New to Running

The Covid pandemic saw running’s popularity increase (turns out that might happen when you have nothing else to do!) with new runners finding joy in movement and seasoned vets increasing their training frequency. Better yet, the running boom has continued post-pandemic with increasing opportunities to socialize and race. 

For many novice runners, hiring a running coach may sound and feel like overkill. The commonly held belief is that coaches are for the experienced and competitive athlete, not for “runners like me”. How does one know when they may need a running coach, even as a beginner? 

A static training plan may be enough for a runner without any pre-existing health conditions entering the sport with the primary goal of gaining fitness. Additionally, novice runners have the unique opportunity to see a high number of gains in a short amount of time compared to more seasoned athletes due to their lack of training. Runners with an athletic background may be able to appropriately gauge how hard to push themselves as the body is adapting to the new stimulus of continual running or new terrain. However, it can be harder for novice athletes experiencing rapid gains in fitness to determine the right amount of volume and intensity that can be sustained over time.

A coach can identify the appropriate level of training and tailor it specifically to the individual. By helping to mitigate the types of overuse injuries and setbacks that tend to plague newer runners, a coach maximizes individual’s fitness gains. As runners transition to different types of terrain and distance, working with a coach early on can help to establish healthy movement patterns and practices as they are being learned. 

New to Distance and/or Terrain

In addition to road running and racing, trail and ultrarunning are becoming more popular among runners and mainstream media. Recent findings report a 12% increase in trail running annually since 2010, alongside a 345% growth in ultrarunning since 1996! Such remarkable increases in participation indicate that a large proportion of trail and ultrarunners are newer to the distance.

Seasoned road runners transitioning to the trails face a unique set of challenges given the many nuances to environmental conditions, terrain management, and equipment. A marathon runner who jumps into a local 5K trail race is likely to be successful in learning from the experience without the guidance of a coach. However, a marathon runner training in the southern United States has a significant learning curve if attempting an ultra-distance trail race on the west coast with mountainous terrain, different environmental elements, and altitude. Afterall, you don’t know what you don’t know.  A runner with limited time or resources to train and learn the nuances of running a particular distance or terrain would likely benefit from a coach’s wisdom and guidance.

2. Returners

Returning to Sport After Injury or Significant Break

Injured runner holding his knee.
Injured runner holding his knee.

Unfortunately, and probably news to no-one, runners get injured, often. Research suggests up to 70% of competitive and recreational runners get injured yearly, with 50 to 70% being caused by overuse. Running injuries can happen to anyone regardless of experience and/or training level. However, a running coach can help athletes identify any training triggers that might have contributed, hopefully preventing future injuries too!

When injured, a runner often seeks out the help of a primary care doctor, physical therapist, or sports medicine doctor. Many specialize in the treatment of runners and may offer strength training and rehabilitation exercises to heal an injury. However, there is often a gap in return to sport specific recommendations. For example, a runner recovering from a bone issue may be told to cross train. The specifics of how much and when in comparison to the running plan prior to injury may be more vague leading runners into unfamiliar territory. A running coach can work with the guidance of the medical team to more specifically advise a runner on the best ways to maintain fitness during the injury and create a path to return to running post injury. 

Whether planned or not, returning from an extended break in training has its challenges. It’s common for athletes to struggle reconciling with where they were fitness wise prior to the break and currently. A running coach can objectively assess the athlete’s current fitness, then program the correct training at the right time. Importantly, a coach can ensure the athlete progresses from non-training to more consistent training at an appropriate rate that maximizes fitness gains while minimizing their injury risk.  

3. Chasers

Reaching for a Personal Best in Distance, Pace, or Consistency

This runner used the support of a running coach to persist through a tough race.
This runner used the support of a running coach to persist through a tough race.

Once a runner has passed from the beginner stage, improvement can become harder to attain. As general fitness gains start to level out, it requires additional stimulus to see performance increases. Here, a running coach can help fine tune the right amount of stimulus for them to achieve the desired pace and/or distance results. For those striving for big goals, breaking time barriers, achieving a personal best or qualifying time, having the support of a coach to build a plan, push training to the appropriate level, and provide a realistic timeline, could make all the difference in reaching such goals or not.

Runners desiring more consistency with training but are caught in a cycle of injury, life stress, or fluctuating motivation, can turn to a running coach to trouble shoot or align a training schedule that supports their current lifestyle. A coach can alleviate the stress of creating training plans that balance training, recovery, and overall life demands. This can be especially important for runners who have inconsistent schedules due to school, work, or family. Other athletes may benefit from and need a running coach to stay motivated and be a source of accountability.

4. Stagnaters

Assistance in Breaking Through a Plateau

Runners experiencing a plateau in running physically or mentally often benefit from a fresh perspective from someone with running experience. Sometimes, fine-tuning all the dials in a training plan can be hard to accomplish on one’s own. Coaches can also be beneficial in recognizing elements outside of a training plan that may be the cause for plateau. Think fueling, hydration, recovery, etcetera. Although a coach is often not a sports dietician, sports doctor, or psychologist, seasoned coaches can recognize common issues and themes that may be hard for an individual to identify or vocalize to non-running peers. A coach can assist with addressing issues of burnout without athletes abandoning the sport. They help runners avoid injury, and overcome continued fatigue, diminished performance, and decreased enjoyment of running and daily activities.

5. Community Builders

Desire for Connection, Learning, and Growth Within the Sport

Although running has become a popular way to connect and meet others, not every runner has access to running groups. Many runners may also lack the running social networks that allow them to learn from and relate to others. Again, this is where a coach can assist! They will be more than happy to feed your curiosity to learn about the sport. They become your go-to person to talk training nuances, and nerd out on the latest supershoes and tech!

Team Run Run, for example, not only assists athletes in finding a running coach, but works to provide greater opportunities for connection through insights into running events, resources for runners, newsletters, pre-race shakeout runs, discounts, information sharing forums among athletes and coaches, and more!

Proud athlete and coach after a successful race.
Proud athlete and coach after a successful race.

So, Do You Need a Running Coach?

Hopefully, now you can appreciate why the majority of runners who work with a running coach are not elite athletes. They are individuals striving to show up as the best version of themselves that they can be. A running coach is there to create excitement, and provide support and joy throughout a runner’s journey. They’ll help their runners continue to learn, push performance, and explore new boundaries that they desire, were unsure how to reach, and maybe never even thought achievable.

Sold on working with a running coach but not sure where to start? Check out Team RunRun’s coaching directory and browse by budget, goals, location, or level. With over 300 coaches, we have a coach for every runner!

Christina Mather is a coach with Team RunRun based in Fort Worth, TX. She works with athletes running all distances from 5K to 50K on both the roads and the trails. She especially enjoys helping female athletes and those looking to balance training with a busy schedule. 

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.

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. 

Ice Baths and Inflammation

The Case For and Against Cold Therapy by Team RunRun Coach Scott Fauble 

Everyone who is training seriously, or even not so seriously, seems to be obsessed with recovery. Every time I open my phone, I’m bombarded with TikToks, Instagram reels and targeted ads featuring people touting all sorts of hacks or tools to help you recover faster and live longer. One of the most popular ones is cold therapy. From cold plunges and cryotherapy, to something called a RecoveryTherm Cube, there is no shortage of options to freeze fatigue away, hoping to get you ready for your next workout faster. Here’s the thing though, none of it really works, certainly not to the extent all these influencers advertising the latest ice pack or vibrating gizmo want you to believe. In fact, there is basically no situation where an amateur runner should be freezing themselves!

Runner in an ice barrel debating whether the pain of icing is worth it.
Runner in an ice barrel debating whether the pain of icing is worth it.

This piece is going to focus on ice baths which at best do nothing, and at worst may inhibit adaptations. But before attempting to debunk the “magic” of ice baths, know that I am not a doctor. And, if a doctor does prescribe ice therapy for an acute injury, their 8+ years of schooling should supersede anything that I, or anyone for that matter, write in a blog on the old interwebs. 

Ok, onto the part you all came to read. 

Icing and ice baths came into vogue as a recovery technique decades ago. Seemingly harmless, they’re touted as benign ways to reduce soreness and pain, especially after high intensity exercise. When you expose your body to cold, the blood vessels narrow and blood supply decreases. The result of this is less inflammation, which provides relief. 

We all know inflammation is bad… right?

Recently, particularly in the health and wellness arenas, inflammation has become the bogey man and cause of all ills. Hence the rise in popularity of ways to reduce inflammation, a la cold therapy. Ironically, this is the exact opposite thing that we want if we are trying to get fitter. Inflammation is your body’s natural response to exercise, and only with inflammation do we get adaptation. Exercise damages your muscles and your body uses this as information to adapt to the workout that caused it. This inflammation-adaptation cycle runs true whether you have sore quads after a long run with a lot of downhill, calves that feel like they’re being gripped by boa constrictors following being spiked up for a speed workout, or even the day after you try to do push-ups for the first time in 6 months and it feels like your pecs just went through a cheese grater. Your body responds to the stimulus you provide it, better preparing you for the next time you do that activity. Put simply, you improve and adapt from the exercise-induced inflammation.

Breaking down the science (briefly!)

Runners ice bathing between two races on the same day.
Runners ice bathing between two races on the same day.

I’ll save you from all the super science-y details because I too glazed over in organic chemistry class. But study after study finds that ice baths blunt adaptations to training. Research reports ice exposure leading to decreased protein synthesis–how your body repairs muscle damage, as well as decreases in anabolic signaling–your body’s message to get stronger. The results are decreases in long term gains in muscle mass and strength. Relatedly, adjacent studies have found that taking anti-inflammatory drugs have similar effects. All of this evidence tells us that, despite it being uncomfortable, we want the inflammation. We want DOMS (delayed onset muscle soreness). This is where the gains come from!

An exception to every rule

Now pay attention, because I am going to do a little writer trick where I tell you about an exception to my thesis but then flip it at the bottom to actually make the exception support my argument. The time when research supports ice bathing as a useful tool is when athletes are competing, or exercising, at a high intensity repeatedly over a short timespan. Examples include athletes’ running multiple events at NCAA conference or national meets, or preliminary and final races hours apart. In these cases, taking an ice bath may provide some relief and get you ready to race again sooner. (A note for fellow running sickos: that does not mean that it is a good idea to cram sessions close together just because you CAN get through them with the help from a cold tub!)

As highlighted above, I don’t imagine this being a situation that many of you reading this will find yourselves in. Therefore I refer you back to my original point: there’s really no reason for the average runner to ice bathe!

Pleading the case for ice baths

The one benefit of ice baths that I will ride for is the psychological (*read placebo*) boost it can convey. It feels good to be doing something for recovery, especially if you’re doing it with others. I think back to the ice baths I took with my college teammates in the training room and I do think that we all benefited from those sessions, even though I don’t think that benefit came from sitting balls deep in 50-degree water. Rather, I think the benefit we got was from hanging out together and joking and thinking we were doing something good for ourselves. Not to mention, if you are taking an ice bath, you’re likely sitting down for a period of time. How often do you take time to do that each day? 

TL:DR on ice baths

If you’re one of those recovery inclined individuals who gets confidence from feeling like they are doing a little extra to make sure they’re ready to go for the next session, or if you and your running buddies enjoy love hopping in a lake or river after a long run, I hear you, I see you. I don’t want to yuck your yum, but consider grabbing a burrito together and 30 minutes of extra sleep instead!

References

Fröhlich, M., Faude, O., Klein, M., Pieter, A., Emrich, E., & Meyer, T. (2014). Strength training adaptations after cold-water immersion. Journal of Strength and Conditioning Research, 28(9), 2628–2633. https://doi.org/10.1519/JSC.0000000000000434

Lateef F. (2010). Post exercise ice water immersion: Is it a form of active recovery? Journal of Emergencies, Trauma, and Shock, 3(3), 302. https://doi.org/10.4103/0974-2700.66570

Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570

Scott Fauble, author of this piece on ice baths.

Professional runner (with a 2:08 marathon PR) Scott Fauble has joined the Team RunRun coaching roster! Scott has multiple top 10 finishes in marathon majors such as Boston and NYC, along with 3 Olympic Marathon Trial races. He is ready to help athletes take their training to the next level.

Take an Active Role in Your Recovery in 3 Steps

  • “I’m not hurt, what am I recovering from?”
  • “I sat on the couch and watched the Seahawks game, that’s recovery right?”
  • “Is protein all I need to eat in order to recover properly?”

These are all common (and valid) questions. If there is one thing you should take away from this message, it is to take an active role in your recovery. 

Take an active role in your recovery by reflecting on your training.
Take an active role in your recovery by reflecting on your training.

Here are 3 simple ways to hold yourself accountable when it comes to best recovery practices at home.

1. Rest: The power of a down week

Every 3-4 weeks it’s common for runners to have an easier, or “down”, week in terms of intensity and/or volume. This will depend on on your training style and programming, so consulting a coach can help immensely. Take an active role in your recovery by making sure you check in with yourself and your training every few weeks. Zoom out and evaluate how your body is feeling. Consider if you are progressing towards your goals, as well as whether or not you’re enjoying your training. It is vital to enjoy your training in order to make for a sustainable program. Have fun!

2. Roll: The “Pin & Stretch” foam rolling method

Refueling is recovering

The Pin & Stretch method is the best practice found in order to get the most out of your time rolling. Instead of rolling around on a foam roller until you get bored, find a tender spot with the foam roller and then flex/extend that limb, 4-5 pumps per tender spot. There is no reason to roll more than 60-90 seconds per major muscle. This practice breaks up tender spots more effectively, reduces your overall time spent rolling/stretching, and keeps your body moving in a healthy way. Stay consistent with this by doing it within one hour of exercise.

3. Refuel: Protein + Carbs

When it comes to nutrition, the ideal intake of calories post exercise should include 20-30g of protein accompanied with a carbohydrate like pasta, sweet potato, rice and other grains or starchy vegetables. Remember, refueling doesn’t have to be complicated. Eating a normal, balanced meal after training will likely tick these boxes. But if you’re on-the-go or short on time, here are some post-workout snack ideas: chocolate milk; protein shake and fruit; sandwich with a protein filling (eggs, meat, fish, hummus, PB, etc); Greek yogurt and granola/ cereal; banana with nut butter.

A good rule of thumb: make sure to refuel as soon as possible post exercise. Oh, and don’t forget to rehydrate too!

Take an Active Role in Your Recovery Now!

Rest, roll and refuel within one hour of exercise for best results. If you want to stay healthy long term, feel better with your day-to-day training, and stay consistent through your training cycle, take an active role in your recovery.

Christopher Fredlund is a TRR coach based in Bellingham. With experience and knowledge in nutrition, personal training, corrective exercises and endurance coaching, he helps runners with goals varying on the road, track or trails, from the 5k to the marathon.

An Athlete’s Journey with COVID and Running

Setting the stage for an uphill battle with COVID-19

As an athlete, I’ve always prided myself on being resilient, but nothing could have prepared me for the challenges I faced after contracting COVID-19 four times in the past four years. Despite being vaccinated and boosted, COVID knocked me off my feet in a way nothing else had. I’d never had the flu, never experienced anything that sidelined me for too long, yet this virus took me out of commission for months. It wasn’t just about getting sick—COVID derailed my training, my races and my mental fortitude.

Each bout with COVID seemed to hit just before I was supposed to head out west for a race. Twice, I had to cancel races due to being sick, another I had to DNF due to long COVID. In the lead up, I’d worked so hard to prepare, only to find myself unable to run, train, or even recover in a normal timeframe. Months of doctor visits yielded few answers, and my symptoms were baffling: heart rate spikes, insomnia, dizziness, and blackouts during speed work. As an athlete, this was my worst nightmare.

COVID and athletes

Researching the effects of COVID and running, I realized I wasn’t alone in this struggle. Many of my athletes have also battled the virus, with varying recovery times from weeks to months. Some experienced erratic heart rates, fatigue and difficulty breathing, while others bounced back quickly. What I learned was crucial—when recovering from COVID-19, athletes must give their bodies the time they need. It’s not just about waiting for your lungs to clear, it’s about listening to and, most importantly, respecting the subtle signs your body is giving you.

For many, a nearly complete shutdown of training is necessary until all symptoms disappear. Starting back too quickly, or trying to jump in where you left off, can lead to setbacks and injury. It’s essential to ease back in at 50-70% of your previous training load. Given the limitations in research on COVID and running, let your body guide you from there. Even though the physical symptoms of COVID can be incredibly tough, the emotional toll might be even harder to process.

The mental side of chronic illness

Dealing with long COVID symptoms is an emotional rollercoaster that can take months to years to resolve. I experienced firsthand how my cardiovascular system was affected—my heart rate monitor struggled to give accurate readings due to misshapen red blood cells, a condition linked to macrocytic anemia caused by the virus. Confusingly, my blood work even showed iron overload, also caused by the virus. All signs were pointing out how my body wasn’t functioning as it should.

The psychological toll of this prolonged illness was immense. As someone used to pushing my limits, I suddenly found myself unable to keep up with even the lightest workouts. My heart rate soared at the slightest exertion, and my endurance felt like it had vanished overnight. I went from being strong and capable, to feeling fragile and unsure of my body’s ability to handle the demands of my sport.

Kristina was able to refind happy and healthy running post-COVID.
Kristina was able to return to happy and healthy running post-COVID.

Returning post-COVID to running and racing: a battle with fear and comparison

What made it even harder was the fear of showing up at a race again. After years of uncertainty, I didn’t know if I could be the runner I once was. There was no other option for me than to face that fear head-on. I signed up for a small race with a reduced training load and a simple goal: just show up. As a coach, I regularly help athletes face their fears: this was the time for me to put my own words into action. In the end, I made a pact with one of my athletes that if she showed up for her race, I would show up for mine too. To further prepare myself mentally for race day, I spent time journaling about my fears, goals and expectations, even writing down the worst-case scenarios and how I could handle them.

On race day, I did a lot of walking and jogging around the start area, constantly checking in with my body to make sure I wasn’t overdoing it. This race featured a grueling 7-mile climb, during which I kept my focus on the beauty around me—the fall foliage, the mountain air—and reminded myself that just being out there was a victory. When I crossed the finish line, I finished 3rd woman. More importantly, I had fun. It was the first time in years that I had felt that thrill again. This marked a huge step forward in my recovery from COVID and running comeback!

Coping with setbacks and steps for moving forward

If you’re struggling with illness or injury, know that it’s okay to grieve. It’s normal to feel angry, frustrated and sad when your body isn’t doing what you want it to do. But by allowing yourself to process those emotions fully, you give yourself the chance to heal. Sit with your emotions, journal about them, and let yourself grieve the loss of your former capabilities. Only then can you move toward acceptance and the possibility of new goals.

There’s no shame in starting over, adjusting your expectations, or even finding new passions. As athletes, we’re taught to push through, but sometimes the strongest thing you can do is let go of what was and embrace what is. In the end, every step forward is a victory. Every day you show up, whether it’s for a race or for your recovery, is a step toward a healthier, stronger future.

Non-running goals post-COVID to summit all US peaks
Outside of running, Kristina is chipping away at her goal to summit the highest point in each state.

Don’t forget to listen to your body—give it the rest, nutrition and patience it needs to heal. And most importantly, hold onto the joy that brought you to your sport in the first place.

Kristina Folcik is a TRR coach based in North Conway, NH. With her holistic training approach, Kristina helps beginner to advanced athletes on the roads and the trails achieve their goals.

Breaking The Overuse Injury Cycle: How to Run Pain-Free Again

As runners, there’s nothing more frustrating than an injury that stops you from doing what you love every day. Injuries can come in all shapes and sizes, but they generally fall into two categories. The first—and by far the most common—are overuse injuries, which happen when we push too hard, too soon. The second type is acute injuries, like sprained ankles. Today, we’re focusing on overuse injuries. Rather than diving into rehab specifics, we’ll talk about how to tune into your body’s signals, so you can get back to running smarter and stronger, overcoming the all too common overuse injury cycle!

Runner dealing with an overuse injury
Runner dealing with a typical overuse injury.

Case Study: The chronic twinge and the pain-weakness-injury cycle

Picture this: You’re out for a run, and that tiny twinge in your calf you’ve been ignoring suddenly forces you to stop. You rest for three days, and when it feels better, you lace up again. Everything seems fine, but then the pain creeps back. You take a full week off this time, and when you return to running, you feel great—for a while. But then, the pain comes back worse than before. Sound familiar?

This is the classic pain-weakness-injury cycle that so many runners find themselves stuck in when dealing with overuse injuries. You run until something hurts, so you rest. When you finally feel better, you go back to running. But even though the pain’s gone, the tissue is now weaker than it was before, and eventually, the pain returns. Resting doesn’t mean you’re ready to run again—it just means you’ve hit pause on the problem. Breaking this cycle is the goal, and the secret lies in gradually reintroducing movement without overdoing it. The challenge is finding that sweet spot, and let’s be honest—no one knows your body better than you.

What to do next?

Let’s take a look at this “Goldilocks” dilemma with three different runs.

Runner crossing a finish line healthy and happy. PC: Ryan Thrower

In Scenario A, you head out for a one-hour run. Your calf feels a bit tight for the first ten minutes, but then it loosens up and you finish pain-free. A few hours later, though, it stiffens up, and the next day the pain is worse than ever. That’s a clear sign you pushed too hard. 

In Scenario B, you keep it super safe and only run for 20 minutes. You feel fine both during the run and the next day. But while this cautious approach keeps you pain-free, it doesn’t do much to help you move forward. 

In Scenario C, you run for 45 minutes. You feel a little soreness afterward, but it’s nothing major, and you’re not limping. The next day, you wake up feeling back to normal.

Scenario A was definitely too much, and you’re now facing more downtime to recover. Conversely, Scenario B kept you safe, but it’s not helping you make any real progress. Scenario C, though, is the sweet spot for breaking the injury cycle. You gave your calf just enough of a challenge to help it adapt, without causing more harm.

Keys to managing overuse injuries effectively 

The trick here is to introduce a little stress to the injured area. Your body needs to know that a bit of discomfort is okay—it doesn’t mean you’re about to get hurt again. After an injury, your pain response can get overly sensitive. This doesn’t mean the pain is “all in your head.” It means your body is trying to protect you, so it sends pain signals before you’ve done any actual damage. If you can learn to navigate those warning signals without triggering a full-blown injury, your body will start to trust the process again. However, if you stop running at the first sign of pain, you teach your body that’s what it’s supposed to do. By interpreting those signals correctly and easing back into running the right way, you’ll find that your pain-free running time starts getting longer and longer.

When to seek professional help

That said, if your calf is still acting up after every run, it’s a sign that something’s not quite right. Instead of just hoping the pain will go away, or resting endlessly, it’s time to add something new to help your calf handle running better. This is where a coach can be a huge help. They can suggest simple exercises that target those problem areas—muscles and tendons that need a little extra support. It doesn’t take much—just a few minutes of specific work each day can make a huge difference in how well your body handles the demands of running.

And if you’ve tried all this and the pain just won’t go away, it’s time to see a professional. A physical therapist or chiropractor who specializes in working with runners can help you get to the bottom of the issue and give you a plan that’s tailored to your body’s needs.

Don’t let overuse injuries steal your joy for running—listen to your body, trust the process, and you’ll get back on track.

Guy Love is a coach with Team RunRun based in Boulder, CO. He is a long time ultramarathon runner and physical therapist assistant here to coach the whole athlete on the roads and trails.

Why Strength Training is Essential for Runners

A Must or Nice-to-Do for Runners?

Or put another way: would you rather spend 30–45 minutes twice a week on prehab or risk being sidelined for weeks or months due to injury? What if someone told you they could help make you a stronger, more resilient runner, less prone to injury, while also improving your performance—would you be interested? While this might seem like an obvious question, it’s one many runners overlook. I was one of them, learning the hard way before I finally gave strength training a chance. Once I did, my injury rate dropped and my performance improved. This wasn’t just because strength training made me stronger—it also allowed me to train more consistently by preventing minor issues from developing into full-blown injuries. I was finally able to break the frustrating “train, get injured, rehab” cycle. In short, strength training became my prehab.

Research backs this up. A 2015 systematic review reported injury rates in runners ranging from 20% to 80%! The most common injury sites are the knee, ankle and lower leg, while overuse and training errors account for about 80% of these injuries.

The good news? Adding strength training to your routine can significantly reduce your risk of injury. If you want to move well—and for the long haul—strength training is essential for runners. As we begin to lose muscle mass in our 30s, strength training becomes even more critical to offset that decline. It helps prevent injuries by strengthening muscles, bones, ligaments and tendons, improving your overall stability and running efficiency. In short, it makes you a stronger, faster and more durable runner.

Gary Wightman performing running-specific strength training.
Gary Wightman performing running-specific strength training.

What Does Strength Training for Runners Involve?

Running is a full-body movement, so strength exercises should target the core, legs, hips and upper body. Think squats, lunges, deadlifts, planks and plyometrics (like jumping or bounding). Many of these can be done with or without weights. For example, you can start with bodyweight exercises like squats or planks. Single-leg variations are also beneficial since running involves constantly shifting your weight from one leg to the other—exercises like single-leg squats, step-ups and single-leg Romanian deadlifts (RDLs) can mimic this motion.

Benefits of Strength Training for Runners

  1. Improved posture through core, leg, and full-body exercises, leading to better coordination, balance, and joint stability. 
  2. Addressing weaknesses created by running itself. Running primarily strengthens muscles in the sagittal plane (forward and backward movement), often creating imbalances that can lead to injury. Strength training corrects these imbalances, helping prevent overuse injuries.
    1. While strength training won’t guarantee you’ll never get injured, it can lower the risk and help reduce the severity of any injuries caused by training errors.
  3. Improved running performance by enhancing strength, stability, and endurance, which allow you to maintain better form and improve running economy.
Gary Wightman performing single-leg hip bridges.
Gary Wightman performing single-leg hip bridges at home.

Where To Go and What Do You Need?

Strength training for runners is essential, and you don’t need anything fancy to start. You can strength train anywhere—at the gym, at home, or even while traveling. Better yet, you can simply use your body weight or simple equipment like resistance bands, making it easy to incorporate into your routine no matter where you are.

How Often Should Runners Strength Train?

Like any part of your training, the frequency of your strength training depends on where you are in your training cycle. During the offseason or between training cycles, you can focus more on strength work. As you begin a new training cycle for a target race, you might want to periodize your strength training along with your running.

For example, in the base-building phase (4–6 weeks), you might do 3 sets of 10–15 reps of basic exercises. As you move into the strength phase (another 4–6 weeks), you can introduce more challenging movements. Consider switching from bodyweight squats to goblet squats, deadlifts to single leg RDLs. In the sharpening phase (3–4 weeks), the focus might shift to building power, so you would add weights or resistance and reduce reps. Then, as you taper before a race, scale back strength training in the final 2–3 weeks, returning to more basic movements with lower intensity. During race week, you may only do one or no strength training sessions.

As your body recovers during the offseason, you can ramp up strength work. This is a great time to review your training log, identify weaknesses, and adjust your strength routine to target areas where you’re prone to injury.

Generally, aim for 2–3 strength sessions per week, each lasting 30–45 minutes. This usually translates to 3 sets of 3–5 exercises, with 6–15 repetitions per set, depending on the phase of your training.

Gary Wightman strengthening his core with a plank.
Gary Wightman strengthening his core with a plank.

When To Strength Train?

To make the most of your time and training, follow the same philosophy you apply to your running: keep easy days easy and hard days hard. That means strength training on the same days you do your harder runs, allowing your easy days to focus on recovery. The caveat is if time constraints prevent you from lifting on your hard days, the day after is the next best option.

Do You Need a Strength Training Plan or Coach?

Sold that strength training is essential for runners but not sure where to start? Many runners find a structured strength training plan or guidance from a coach tailored to their specific needs beneficial. You can search our directory of Team RunRun Coaches for “strength” to find experts in strength training for runners.

Your Next Step:

Join the upcoming Talk with the Experts: Strength Training for Runners on Wednesday 9/25/24 @ 8:15pm ET. This is a live panel discussion with four Team RunRun Coaches all about why and how to embrace strength training. 

All Team RunRunners and Coaches can find the Zoom link here: https://teamrunrun.com/team-happy-hour/. You must log into the website first to view it, and we’ll post the replay there afterwards.

Gary Wightman is a Team RunRun coach based in Ashburn, VA. He works across the board with runners – from beginners to advanced, spanning the 5K up to the marathon.

Should Runners Stretch?

Stretching has many health benefits that most of us are already aware of. A stretching program can help with flexibility, improve blood flow, assist in cooling down after a workout, reduce injury risk and even benefit our mental health. Many runners know this but fail to integrate stretching into their lifestyle. But, as runners, do we need to stretch? The answer is a bit tricky.

Ruby Wyles static stretching post run.
Ruby Wyles static stretching post run.

Understanding Running Form

Our running form is a product of how our bodies move. Consider this: if you sprain an ankle mid-run, your running form will change to protect that ankle. You might adjust by putting more weight on the opposite leg or shortening your steps because the injured ankle can’t push off as effectively. Your body is signaling to your brain, “I am injured,” and adapting to minimize resistance.

Similarly, your running form is a unique pattern your brain has developed over time based on your strength, stability, power and mobility. This is why running form varies so much from person to person, making the question, “Should runners stretch?” difficult to answer.

The Impact of Modern Lifestyles on Running

In our society, the average person sits for about 10 hours a day. The posture we use while sitting is the opposite of what we need when running. When sitting, our trunk is flexed forward, and our hips, knees, and ankles are bent, putting all the muscles attached in a shortened position. This is worsened when hunching over a computer or looking down at a cell phone.

In contrast, running requires different joints like the trunk, hip, knee, and ankle to move through a wide range of motion. We need to stand tall, look up, and fully extend our swinging leg backward before pushing off to propel ourselves forward. Our body, while running, stores energy much like a rubber band being pulled back and released. If we can’t achieve this range of motion, our body will create compensation patterns, which could result in injury or asymmetries in running gait.

Current research supports that having enough mobility to run is crucial, but more mobility isn’t necessarily better. So, how do you know if you have enough range of motion?

Identifying Movement Restrictions

Movement restrictions can be complex. Let’s say someone visits me, a physical therapist, for calf pain. After an examination, I find they can’t properly dorsiflex their ankle (a term for bending the ankle upwards). This could be due to a stiff ankle joint, inflexible calf muscles and Achilles tendon, or an area in the calf where the tissue isn’t gliding properly. It could even be a combination of these issues. Teasing out these deficits often requires the skilled help of a professional.

However, most of us can identify stiffness based on how we feel during daily movements. For example, if you experience stiffness when getting out of bed, tightness going down stairs, or difficulty achieving a full squat, you could likely benefit from a structured stretching program targeting major muscle groups like the hamstrings, quadriceps, gluteals, adductors and calves.

The Science Behind Stretching

If I bend down and try to touch my toes ten times in a row, I might notice that I get a little further each time, maybe even touching the floor eventually. Does this mean my hamstrings are getting longer? The answer is no; my tolerance to the stretch is just improving.

Research suggests that significant improvements in tissue length occur when a stretch is held for 3-5 minutes, 4-6 days a week, for 10-12 weeks. That’s a long time! Focusing on the major muscle groups mentioned earlier, holding stretches for 3 rounds of 60 seconds, and doing this a few times a week is the key to truly gaining muscle flexibility. This 2021 study concludes that stretching pre-workout can actually improve running economy and reduce the perception of effort in endurance runners.

Ruby Wyles performing another static stretch post run.
Ruby Wyles performing another static stretch post run.

This type of stretching is called static stretching, and it’s best done after a run or workout when your body is warmed up. This is because muscle lengthening actually involves pulling apart muscle fibers and causing microdamage (which sounds scary but isn’t). Research suggests that doing this before a run or on cold muscles can do more harm than good.

But stretching before runs isn’t a bad thing! Dynamic stretching, which involves short, quick bursts of light movements and stretches, is a more optimal way to stretch prior to running. It helps improve your body’s perception of tightness, wakes up the nervous system, improves blood flow, and prepares your brain for the effort of running.

Conclusion: To Stretch or Not To Stretch

So, should runners stretch? Unfortunately, the answer is, “It depends.” Do you have the mobility to get your leg behind you properly? If not, you will benefit from a structured static stretching program. While stretching may not be necessary for running, it certainly has other benefits that make it worth incorporating into your weekly routine. I would argue that dynamic stretching is great for everyone before a run. However, stretching alone won’t solve everything; it’s important to be aware of all aspects of running, including strength, power, stability and mobility. As I mentioned earlier, our running form and efficiency are a direct product of all these factors.

Helpful Resources:

TRR Coach Kristen Junker is a St. Louis based running coach and physical therapist. She specializes in any distance from 800 meters to a full marathon on the road. Kristen also offers video gait analysis, where she’ll review a runner’s gait and review everything on a 30-60 minute follow up call, including exercises tailored to any deficiencies she sees.

10 Tips for Injury Prevention in Runners

by Ruby Wyles

Running is not just a sport; it’s a way of life for many enthusiasts. Am I right?! Whether you’re a seasoned marathoner or just starting your journey as a runner, staying injury-free is crucial to enjoying the sport and achieving your goals. While pushing your limits and striving for new personal bests is exhilarating, it’s essential to prioritize injury prevention to maintain long-term health and performance. Read on for 10 top tips for injury prevention in runners to help you stay healthy and keep training and racing strong.

Understanding Common Running Injuries:

Before diving into tips for injury prevention, it’s essential to understand the most common injuries that affect runners:

1. Runner’s Knee (Patellofemoral Pain Syndrome): Characterized by pain around or behind the kneecap, often exacerbated by running downhill or downstairs.

2. IT Band Syndrome: Inflammation of the iliotibial (IT) band, causing pain on the outside of the knee or hip.

3. Shin Splints: Pain along the shinbone (tibia), which is commonly the results of overuse or improper footwear.

4. Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially with the first steps in the morning.

5. Achilles Tendinitis: Inflammation of the Achilles tendon, typically resulting from overuse or tight calf muscles.

Now, let’s delve into strategies to prevent these and other running-related injuries.

10 Tips for Injury Prevention:

1. Gradual Progression

Avoid the temptation to increase mileage or intensity too quickly. Instead, gradually build up your mileage and intensity to allow your body to adapt and reduce the risk of overuse injuries.

2. Proper Footwear

Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type and running style. A 2015 study titled “Running shoes and running injuries”, amongst other research, suggests that the shoe that feels most comfortable to you is actually the best when it comes to reducing your individual risk of injury: trust your gut, well, your feet! Additionally, replace your shoes every 300-500 miles to ensure optimal support and shock absorption.

3. Nutrition

Underfueling is one of the biggest causes of injuries. No matter your size or body composition goals, fueling before, during (when workouts exceed 60 minutes) and after workouts is essential, not only to optimize your performance, but also to give your body the building blocks it needs to repair itself: training breaks down the body, nutrition allows the body to build back stronger. Check out this article for more practical advice.

4. Cross-Training

Incorporate cross-training activities such as swimming, cycling, or strength training into your routine to improve overall fitness, strengthen supporting muscles, and reduce the risk of overuse injuries.

5. Stretching and Mobility

Prioritize flexibility and mobility exercises to maintain proper range of motion and prevent muscle imbalances. Focus on stretching the calves, hamstrings, quadriceps, and hip flexors regularly.

6. Strength Training

Incorporate strength training exercises targeting key muscle groups involved in running, such as the core, glutes, and hip abductors. Stronger muscles provide better support and stability, reducing the risk of injuries, as well as better performance!

Strength training is an important way to prevent many injuries. PC: Dave Albo
Strength training is an important way to prevent many injuries. PC: Dave Albo
7. Rest and Recovery

Listen to your body and incorporate rest days into your training schedule. Additionally, aim for 7-9 hours sleep per night too. Adequate rest allows your body to recover and repair, reducing the risk of overuse injuries and burnout.

8. Proper Warm-up and Cool-down

Always start your runs with a dynamic warm-up and/or gradual increase in pace to prepare your muscles and joints for exercise. Likewise, finish your runs with a proper cool-down and stretching routine to aid in recovery and prevent stiffness. This doesn’t need to be complicated, try some leg swings, squats, lunges, and ankle circles.

9. Listen to Your Body

Pay attention to any signs of pain or discomfort and address them promptly. Ignoring minor aches and pains can lead to more serious injuries down the road. When in doubt, seek guidance from a qualified healthcare professional such as a PT or physiotherapist, sports doctor, etc.

10. Supplements

While your diet alone should help you meet most of your nutrition needs, certain supplements may be effective at maintaining the health of your muscles, bones, joints, tendons, and ligaments. These include: vitamins C and D, calcium, magnesium, iron, omega-3, collagen, and protein supplements. Don’t supplement blindly, and always consult a medical professional first.

TL:DR

Injuries are a common and unfortunate part of running, and while they can’t always be avoided, there are ways to increase your odds of long-term success and enjoyment in running. Trying to tick off all 10 tips immediately may seem overwhelming and unrealistic, instead, focus on one this week, and add another each week. By implementing the top tips for injury prevention in runners outlined in this guide, you can minimize your risk of injury and stay on track to achieve your running goals. 

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

The Mental Side of Running Injuries

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

The Darkness Descends

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

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

The Coach’s Light

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

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

The Power of Empathy

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

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

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

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

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

Running coach in Utah

Beginner Runners Aches and Pains

Running is a repetitive sport and as such there is a relatively high rate of aches and pains in all runners, especially beginner runners. Below is some information on the most common aches and pains among runners, ways to prevent them, and how to treat them if they occur. Prevention is the best medicine! 

Blisters

Blisters occur due to extended friction between your skin and your sock. Anything that increases the friction between the skin and the sock can cause or worsen a blister, such as an increased pace, poor-fitting shoes, foot abnormalities (bunions, hammertoes, or heel spurs), heat, or moisture. 

To prevent blisters, start by coating high-risk areas on the feet with a lubricant such as Body Glide. Make sure you are wearing well-fitting shoes in the right size. Many specialty running stores can fit your feet with the correct type and size of running shoes. There should be a thumb’s width of space between the toes and the end of the toe box. The socks should also fit well and be made of breathable and moisture-wicking material such as wool, polyester, or nylon; avoid cotton as it will hold onto moisture. 

If you do get a blister, there are a few things you can do to lessen the pain. If the blister is small and doesn’t prohibit movement, leave it alone. The membrane of the blister helps to protect the sensitive skin underneath and keeps the bacteria out. If the blister is large, purple, painful, and inhibits normal movement of your toes, clean the area around the blister and a needle with soap and water; pop the blister but leave the flap of skin in place to protect the skin underneath. Make sure to clean the site regularly to prevent infection. To protect small blisters and keep the swelling down, cover the blister with moleskin. 

Chafing

There are two types of chafing: skin-on-skin and fabric-on-skin. Skin-on-skin chafing is when your thighs or underarms rub together. Fabric-on-skin chafing is when the fabric of your shirt or sports bra rubs against your skin. Chafing is caused by several factors including: loose-fitting clothing, non-breathable fabrics, and hot or humid weather. 

To prevent chafing, wear tight-fitting layers made from synthetic fabrics. Again, no cotton since it can hold in moisture and increase the chance of chafing. Apply a lubricant such as Body Glide in areas that are at high risk for chafing (thighs, armpits, and nipples). Covering the nipples with band-aids is another way to prevent chafing in this area. Also be mindful of the equipment you wear while running, such as hydration vests, armbands for phones, heart rate monitors, etc. Secure this equipment so they don’t bounce and rub against your skin. It is also a good idea to apply the lubricant to these areas as well. 

If you do experience some chafing during your run, make sure your shower water after your run is lukewarm; a hot shower can make the burning worse. Gently wash the chafed area with an antibacterial soap, pat dry, and apply an antibacterial ointment such as Desitin. Put on loose, comfortable clothing that won’t irritate the area. 

Black Toenails

A black toenail is caused by a blood blister or bruise underneath the toenail. This happens when either the toes are crammed in the toe box or from the repeated slamming of the toes into the end of the shoe. This trauma can cause the blood vessels underneath the toe to break resulting in bleeding beneath the nail. 

To prevent black toenails, make sure your running shoes are the right size. Again, make sure you have a thumb’s width space between the toes and the end of the toe box. Too much downhill running can also contribute to black toenails as the toes slam into the end of the shoe more. Keep the toenails cut short; the more the toenail sticks out, the more they will slam into the end of the toe box. Wearing the right socks can also prevent black toenails as moisture can increase foot slippage. 

If you get a black toenail, it is best to leave it alone if the pain is manageable. If the toenail is very painful, it is best to visit a healthcare provider who can puncture the nail and release the pressure. If you would rather a home remedy, heat a needle until it is red hot and puncture the nail to release the pressure/fluid. Clean the toenail immediately after with an antiseptic solution and apply a sterile dressing to minimize the risk of infection. If you notice any redness or signs of infection, seek professional medical assistance. 

Muscle Aches vs Pain

Any time your muscles are pushed beyond their normal daily routine or limits, it is very normal to experience some soreness known as Delayed Onset Muscles Soreness or DOMS. The American College of Sports Medicine states that “any type of activity that places unaccustomed loads on muscles may lead to DOMS. This type of soreness is different from acute soreness, which is pain that developed during the actual activity. DOMS typically begins 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.” Expect some DOMS at the beginning of a training period, after a tough hill workout or strength training routine, after your first long run without walking, or after a tough speed workout or race. The key is that it should not be painful during the activity and should typically dissipate within 3-4 days. Anti-inflammatory meds can help manage the symptoms and many times activity often decreases them, whereas prolonged rest can momentarily increase the pain once you start moving. There is not great research and lots of theories on what causes DOMS and there has not been much success in terms of finding ways to speed up recovery or prevent the process. It is just part of training and should make you feel accomplished that you pushed yourself beyond what your body normally does!

While DOMS is normal, pain that is brought on during running, particularly after easy runs, or increases while you run, is something to be more concerned about. Pain that limits your daily activities is almost always a red flag that you should pay attention to. It does not always mean something terrible is going on and that you will never be able to run again, but it is something that should be addressed sooner rather than later to prevent it from turning into something more limiting. The solution may be as easy as stretching after your run or getting a pair of insoles for your shoes or you may need to visit your doctor or a local physical therapist specializing in running for a more thorough evaluation of your pain. In fact, many physical therapists who are running-focused will offer a general runner’s evaluation to take a look at your gait, flexibility, and strength and give you a good set of exercises and recommendations to keep you healthy and injury free on your running journey! 

Fatigue

Running is hard work and you should expect to be more tired when you first start! It may take a few weeks to get to the point where your body levels off and is used to the increased activity, particularly if you were not very active before you started running. As time goes on, you should begin to feel less and less tired on the days you run and will often become more energized due to your increased physical activity.

However, if you are becoming fatigued to the point that your daily activities are affected or you are no longer sleeping well, this warrants further investigation. It may be that you are overtraining and doing too much too soon, and you may need to back off. You may benefit from a doctor visit to assess your bloodwork and/or vitamin levels, as sometimes this can be cause for excessive fatigue. Another area to assess is your diet. Poor diet can be another cause of excessive fatigue when you increase activity. You will need to take in increased calories, but they should be good, healthy calories that will fuel your activity. A great place to direct your diet questions would be a registered dietitian or certified nutritionist. There are often practitioners in these fields who will specialize in athletes or running if this is an area you need more information in.

Shin Splints

Shin splints are one of the most common runner injuries. Shin splints are characterized by a nagging, aching, or throbbing pain concentrated on the front of your leg. The pain is usually felt either during or after your run or if you press on the area. The pain is most severe at the beginning of the run but will often lessen once the muscles are loosened up. 

They are caused by tired or inflexible calf muscles putting excess stress on the tendons which then become inflamed, strained, and torn. Factors that can contribute to shin splints are overpronation, worn out shoes, lack of cushioning, or running on hard surfaces. Beginner runners are more at risk for developing shin splints because they are using leg muscles that haven’t been stressed in the same way before. In addition, the cardiovascular system develops in beginner runners before the musculoskeletal system. In other words, the heart and lungs are ready to run faster and longer, but the muscles and bones are not. Another group of runners at risk are runners returning from injury. Oftentimes, these runners increase their mileage too quickly, and their leg muscles can’t keep up. 

If the shin splints occur at the beginning of a season, a small amount of running may help the pain as the muscles will adapt and grow stronger. If the pain is persistent, you can try icing the area for 15 minutes three times a day. Anti-inflammatory meds can help with the pain. Ice the area immediately after a run. You may need to either cut down or stop running altogether. Recovery time can be between 2-4 weeks. If the injury doesn’t respond to self-treatment or rest, you may want to visit your healthcare provider or a physical therapist to assess if your gait, flexibility, or strength could be optimized and improve your symptoms. 

IT Band Syndrome

The iliotibial band (or IT band) is a tendon that runs along the outside of your leg from your hip to your knee. Once the tendon becomes tight, it can become irritated and swollen from rubbing against the hip or knee bones. This can cause an aching or sharp pain on the outside of the hip or knee. You may also experience a click, pop, or snap on the outside of your knee or pain on the outside of your thigh. 

Possible causes of a tight IT band include: 

  1. excessive foot pronation because it stretches the IT band and brings it closer to the bones
  2. weak hip abductors because a weakened ability to turn the hip away from the body can cause the IT band to tighten 
  3. pushing yourself too hard during exercise
  4. running on a tilted or curved surface
  5. lack of rest
  6. worn out shoes
  7. not warming up enough before exercise
  8. Increasing volume or intensity too quickly

Initially, the pain will start after you begin running. As the syndrome progresses, you may also feel the pain during the run and even while you are resting. In the initial stages, the pain will feel like an ache or burning sensation, but the pain will sharpen as the syndrome worsens. Rest, ice, and anti-inflammatory medicines can be helpful to reduce the pain.You will also want to see a physical therapist who can help treat the syndrome and prevent it from recurring. The physical therapist can prescribe exercises that can strengthen your IT band and the core and hip muscles surrounding it.  

To prevent IT band syndrome, always gradually increase training volume and intensity and incorporate strength training that focuses on the core and hip muscles as well as single-leg stability. 

Patellofemoral Syndrome

Patellofemoral pain syndrome, also known as runner’s knee, is another common injury among runners. The pain associated with Runner’s Knee can be sharp and sudden or dull and chronic; it may disappear while you are running and then return after you’ve stopped. It can include tenderness behind or around the kneecap, pain toward the back of the knee, and a feeling that the knee is giving out. It affects women more than men due to the fact that women tend to have wider hips; this results in a greater angle of the thigh bone to the knee which increases the stress on the kneecap. 

It is difficult to pinpoint a single cause of Runner’s Knee. There are many factors that could play a role:

  • Biomechanical issue – shape or location of the kneecap
  • Worn cartilage in the knee joint
  • Flat feet
  • High arches
  • Weak quads
  • Tight hamstring or calf muscles

At the first sign of pain, you should cut back your mileage which will lead to a faster recovery than trying to run through the pain. Applying ice for 15 minutes after each run can help with the inflammation and pain. You may need to try new shoes, inserts, or orthotics. If the pain persists, see a healthcare provider to rule out other conditions. 

To prevent Runner’s Knee, run on softer surfaces when possible, gradually increase mileage, and gradually add hill work into your training program. Strengthening the quadriceps will help support the kneecap and keep it in proper alignment. You may also want to visit a specialty running store to make sure you are wearing the correct shoes for your foot type and gait. 

Contact us at Team RunRun

If there are more runner aches and pains you’re interested in learning about, please reach out to us at Team RunRun for more details – [email protected]. In the meantime, keep training, keep having fun, and stay strong!

Coaches Carrie Neiman and Erin Babin co-wrote this article and are both coaches with Team RunRun. To learn more about them, check out Carrie’s profile.

Running With and After Covid

This is Coach Georgia Porter’s story of running with and after covid – how she dealt with it and how she returned to running afterwards. Special thanks to Georgia for sharing her story!

As the coronavirus continues to spread throughout the world, the running community is far from immune. As the virus is relatively new, there are limited studies on the effects of Covid on physical exertion. An additional challenge to establishing conclusive data is the wide range of both symptoms and the duration of those symptoms experienced by those who have been infected. Even among healthy runners, these variations are present. Some with the virus test positive but remain asymptomatic while others develop long-term complications. These variations can leave runners unsure how to return to training after a Covid diagnosis. My goal in writing this isn’t to dive into the scientific research, because there isn’t enough research available to draw strong conclusions yet. I would however, like to share my experience contracting Covid as a runner for those who have questions or are currently dealing with Covid or Covid-related complications.

A quick side note for runners who have tested positive. First and foremost, you’re not alone! In a time of decreased human interaction, it’s tough to feel further isolated during quarantine when all interactions are cut off and (heaven forbid) you can’t run. Make sure to reach out to friends and family for support. It can also feel upsetting to inform others of your diagnosis. Most people I told immediately asked me where I contracted Covid, which made me feel as though I had done something wrong. I had no answer because my husband and I interacted with very few people, didn’t know anyone who tested positive, and always wore masks in public. Know that the rate of contagion and spreadability of this virus are also not fully understood, and although safety precautions help tremendously, it is still possible to contract Covid no matter how careful you are.

Signs and Symptoms

I tested positive for Covid on November 23rd of 2020. On November 21st I set out for a long run like I do most Saturdays. I was a month out from the elite-only Marathon Project and in the best shape of my life. The scheduled run for the day was an 18-mile long run with the first 8 miles easy, then an 8 mile progressive tempo, then 2 miles easy. I couldn’t put my finger on it but I didn’t feel quite right during the warm-up. Then again, I’d had crummy warm-ups before so I didn’t think too much about it. During the tempo I felt increasingly fatigued and, though I hit paces, it felt far more challenging than it should have. I remember finishing the run and sitting down on the side of the road because I was so lightheaded. I know workouts aren’t always perfect so I chalked it up to a bad day and didn’t consider that I might be getting sick. In retrospect, I wish I’d worn my GPS watch for that run because I suspect my heart rate would have been much higher than normal and I might have caught on sooner. That night I slogged through a 3-mile shakeout run and felt completely exhausted during and even after the run. I was quick to accredit it to the challenging workout and went to bed. I woke up the next morning incredibly sick. I was achy and feverish with a pounding headache and couldn’t move from the couch all day. Running was out of the question. Because it was Sunday I couldn’t get a Covid test and signed up for one the next morning.

That next day I felt a little better so I hoped it was only a cold. The next few days I felt great and on Wednesday, I was able to do my scheduled workout of 8 x 1k which felt amazing. I was still cautious and ran by myself on a road I knew would be empty but I was relieved and felt certain my test result would be negative. However, later that day I lost complete sense of smell and taste and shortly after received my positive Covid result. My heart sank (in small part because I wouldn’t be able to taste Thanksgiving dinner). My husband and I quarantined and I called my sister Sarah who coaches me to tell her the news. We discussed what I should do moving forward and because I felt great and had no lingering symptoms we decided I could keep training (running in isolated areas where I wasn’t around people). Then Saturday rolled around. I had another long run, this time 20 miles with no quality work. I did wear my GPS watch this time, though I didn’t check my heart rate during the run. The first half felt a little sluggish and I was tired. As the miles progressed I felt worse and worse. I was so fatigued it was a challenge to put one foot in front of the other and my pace slowed considerably. I remember wanting to quit but knowing I couldn’t because I would have to walk back to the start. I knew something was wrong. When I finished and got back home I uploaded the data from my watch and was absolutely shocked.

For some perspective (because everyone’s baseline is different) my resting heart rate is around 40 beats per minute (bpm) and on an easy run my heart rate falls into the range of 120 bpm to 130 bpm. When I race my heart rate is around 160 bpm and sometimes near the end of a race it will get up to a max of about 180 bpm. For that “easy” 20-mile long run my heart rate averaged 166 bpm with a couple high points around 190 bpm. My heart responded as if I was running 20 mile race. Something was indeed wrong. I’d like to say I stopped training that instant, but being only a few weeks out from an incredible race opportunity I’d trained so hard for made the decision difficult. Hoping it was a fluke, I attempted easy runs the following couple days with the same result in heart rate. However, this time I kept a close eye on my watch and stopped each run short when my heart rate climbed above 160 bpm. It was at that point my coach and I called my season. I knew it was the right decision but I was still devastated. We decided I would take a week and a half to two weeks completely off and then see if I was recovered.

Returning to Running After Covid

To give an idea of my typical return to training after a break, I usually jump into 20-30 miles the first week progressing to 60-70 miles by 4 weeks with light workouts starting at the 3-week mark. At my peak training I run between 100-120 miles/week. (Keep in mind it has taken me years to build up to this and my body typically responds well to high mileage). My return since taking a break after Covid has been quite different. My first week back I ran (drumroll please)… 4.5 miles. No, that decimal point isn’t a typo. I attempted a couple of runs, both slow and on flat pavement, both of which I had to end before the 3-mile mark because my heart rate quickly increased above 160 bpm signaling that I needed more rest. The next week I nearly doubled that mileage with 8.5 miles, still slower than normal and flat. I ran 3 days, being sure to space them out, and felt slightly better with my heart rate staying below 150 bpm. The next week I was down at sea level and felt significantly better (I live and train at 7,000 ft). I even ran on trails with some incline for the first time. I continued keeping a close eye on my heart rate and checking in with how I felt, and I was able to run 30 miles that week. The next week, back up at elevation I was able to run 35 miles for the week (though on a run in which I attempted some elevation, my heart rate climbed too high and I had to stop). This past week was my fifth week of training, and I’m feeling close to normal and running close to my pre-Covid easy run paces. I hit 45 miles for the week, all of which has been easy mileage with no hard running. Working with my coach, we plan to continue this gradual increase eventually adding in speed work as long as I remain symptom free.

My return to training after Covid hasn’t been perfect but I’ve certainly learned a lot. In sharing this, I hope others can learn from my experience. There are a few take-aways I want to highlight for runners and coaches to consider when returning to training.

  • First, healthy runners can be just as susceptible to Covid as the general population. Sometimes being fit gives us the illusion we’re immune to illness. Although exercise can improve our immune system it does not make us bulletproof. Safety is just as important for runners.
  • Another consideration is that many runners will push and train through a cold or mild sickness with no consequences. Covid should not be treated this way. It’s not healthy or smart to train while symptomatic no matter how mild the symptoms. I had to take this advice myself when my only symptom was an increased heart rate and I wanted to keep running!
  • There are other symptoms like fatigue, shortness of breath, and chest tightness which can remain for weeks, even months after Covid. Running while symptomatic can prolong the body’s healing process and delay recovery.
  • There is also a chance (though not enough evidence yet to be conclusive) that running while symptomatic can cause long term lung and heart conditions. It’s simply not worth the risk.
  • An additional consideration when returning to training post-Covid is that paces may need to be considerably slower and hills may be more challenging than usual. It took weeks before I was able to run uphill, and I’m just now hitting my normal paces.
  • Almost all runners have a GPS watch and it can be a great tool to track heart rate. If you don’t have a GPS watch you can stop every 5-10 minutes and check your pulse manually. I actually prefer to do this every once in awhile to verify the accuracy of my watch.
  • The final and most important consideration is if symptoms persist after Covid, it’s advisable to see your doctor for additional testing, especially before returning to running.

Our body enables us to run and it’s important to honor and take care of it. Taking the necessary time to recover and heal from Covid or any other illness will ensure you can continue to enjoy running, and stay healthy for the long haul.

Georgia Porter is a coach with Team RunRun. To learn more about her or to work with Coach Georgia, check out her coaching page.