You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all sorts of ways to self sabotage. No, I am not talking about taking your SATs all over again. I’m talking about showing up to and crushing that race you signed up for so many months ago!
Runners at the start line of Grandma’s Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com
Pre-race anxiety is a totally normal feeling, and oftentimes not something we can do much about. That said, there are ways to effectively cope with these feelings and perform our best in spite of them.
4 Tips to Reduce Pre-Race Anxiety and Jitters
#1: Do your homework!
Preparation in the weeks leading up to the race can make all the difference. Start by visiting the race website to find the course map. Study the course and read any information available about it online. Take note of where any uphills are, downhills, aid stations, and other course features. If possible, train on the course.
Grandma’s Marathon course map and elevation profile. PC: grandmasmarathon.com
When I ran the San Diego 100 in 2016, my first 100 mile race, I was scared out of my mind. But what really helped me out was a solid familiarity with the course. I had crewed a friend at this race several times prior, and actually paced some miles on the course once too. A month before, I took a trip to San Diego to log a 40 mile run on the race course. When race day came around, I knew what I was getting into… kind of. You’ll never know everything that will come your way, but doing your race homework will reduce the number of the surprises, alongside your pre-race anxiety and jitters, leading up to and on race day itself.
#2: Get some sleep!
While rest is important throughout any training block, its importance magnifies in the weeks leading up to a goal event. Being fully rested and ready to go unlocks the biggest improvements in your training and racing. Many coaches, exercise scientists, and athletes swear by 8-10 hours of sleep per night, plus a short nap during the day. For most of us, myself included, logging this amount of sleep is both impractical and unrealistic. I acknowledge that I am terrible at napping, and I can’t sleep for 10 hours, but I am really good at sleeping for 8. So getting at least 8 hours of sleep is what I focus on.
A word of caution: Don’t worry about your sleep the night before your race, pre-race anxiety and jitters have a habit of sabotaging that. Your mind will be racing far before your legs. That’s okay! Let your mind race, and use that time to visualize your event going well. See yourself having fun, and pushing hard when you need to. Put a little smile on your face. And, then try to get some sleep!
#3: BYOF, if you’re at all worried about it!
Don’t let the race day fueling options add to your list of worries. Choose one of two options: either train your gut, as well as your mind and body, to handle the variety of different nutrition products available at your event, or make sure you bring your own fuel (BYOF) on race day. Racing successfully is all about avoiding disaster, and a bad tummy can quickly ruin your day!
#4: Practice makes perfect
TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.
Even if your A race is several months out, sign up for some intermediary races along the way. Put yourself in the race environment to warm yourself up for the big dance and become more familiar with pre-race anxiety and jitters. Using a 5K or 10K to fine tune for a half or full marathon is great practice. Similarly, a 50K or 50 miler before a 100K or 100 mile race will aid your preparation for your goal event.
Use these intermediary races to create and dial in a racing routine that you can take into future events. Consider your night-before meal, race day breakfast, fueling before and during, gear, shoes, travel, navigating the race expo/ pre-race registration, logistics like getting to the start with enough time, carrying your nutrition and hydration on-course, pacing, and more. The more work you put in before the goal event, the better off you will be when the A race finally rolls around.
Pre-Race Anxiety and Jitters: Will They Ever Go Away?
Although we will never be able to fully shake the pre-race anxiety and jitters, there are several actions we can take to lessen the worry. Start by checking off some of the suggestions above and I can almost guarantee you’ll be feeling much better walking up to your next start line. Remember that old sporting adage: if you’re nervous before a big race – GOOD! – it means you care!
Hopefully this will be only one race of many, so while some of the same pre-race anxiety and jitters will always be there, at least you’ll know what to expect and how to handle it better than before.
Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.
Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re required to adjust schedules and become more effective problem-solvers. Whether training for a race, running for overall wellness, or chasing milestones, athletes make sacrifices to move forward and improve.
What’s not often discussed is the reality of sacrifice and the challenges that arise with it, especially as adults.
Understanding Why Runners Make Sacrifices
Like most things in life, change is tough. It can be especially difficult for the people in your life who have a fixed image of you, the version of you who’s always flexible and available. But when your goals matter, setting boundaries is essential, even if others don’t fully understand them. Stay flexible, yes, but also stay focused on your goals.
That might mean blocking certain times off for the purpose of your training, or adjusting your availability for after you’ve got your run in. Being open with the people in your life about why your goals matter can help them see your perspective. If you’re training for a specific event or race, invite those who’ve seen your commitment come to support you. It’s a powerful way to show what it looks like to follow through and take on a tough challenge.
Team RunRunner Jay achieving his running goals despite a family busy life.
Fitting Training into Life
Balancing training with work or family commitments can be tricky. Many athletes juggle unpredictable schedules and packed calendars. Staying adaptable and working with a coach who understands your life outside of running can help you stay on track without burning out. Running isn’t one-size-fits-all. It’s dynamic and constantly evolving. Sometimes it means shifting your training time or pushing dinner with a friend back by thirty minutes to make it all work.
The Reality of Sacrifices Runners Make
The sacrifices runners make don’t require canceling every single personal plan—but it does mean learning how to effectively pivot, reevaluate, and manage your time so you can show up for your training with confidence. Sacrifices may come with headaches, conflicts, and maybe feeling a little lost. Know that the work that you are putting in every day is a tribute to your commitment and dedication.
Above all, remember that challenging yourself to be uncomfortable in a world full of comfort offers growth and achievement.
Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.
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.
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.
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.
Warmer weather is creeping into the training season–at least, it is for those of us in the northern hemisphere–alongside the talk of hydration and electrolytes for runners. Similarly to carbohydrate consumption, hydration is currently another trendy topic and “electrolyte” has become a buzz word. It seems there are an endless number of new hydration mixes and electrolyte options popping up. Should runners be paying attention? Do these salt mixtures really work?
Runner rehydrating with Precision Fuel & Hydration PF 1500 electrolytes. PC: Dave Albo
An Introduction to Electrolytes for Runners
It’s not all marketing hype. Electrolyte balance is important when training. As temperature and humidity rises, the body’s electrolyte equilibrium can get out of whack during our long runs. The major electrolyte lost is sodium, followed by potassium, calcium, and magnesium. Replacing these electrolytes will keep your runs feeling good and your body functioning as it should.
Why do we Need Electrolytes?
Electrolytes are needed by the body to maintain fluid balance and, especially relevant to us runners, for optimal muscle contraction. On top of that, electrolytes are essential for cognitive function, absorption of nutrients from the gut, and the nervous system.
When the Electrolyte Balance is Upset
Consuming electrolytes during runs longer than 60 minutes helps to maintain blood volume and pressure. This maintenance is vital for adequate blood flow to our working muscles, not to mention the rest of our body for basic functioning. When blood flow diminishes, we start to experience negative effects in our workouts or race.
Symptoms of this imbalance range from fatigue, muscle weakness and cramping, to medical emergencies and even death. For the heavy sweaters out there, even with the slightest increase in temperature, consuming electrolytes during runs can be beneficial.
Understanding Sweat Rate and Electrolyte Loss
While figuring out your exact rates of sweat and electrolyte loss during sport can be complicated, there are ways to approximate them.
For a simple calculation of sweat loss, simply weigh yourself before your run and then immediately after. For optimal accuracy, weighing yourself without any clothes on is recommended, and avoid using the bathroom between the two weigh-ins if possible. Clothing will absorb sweat during your workout and may result in your post-run weight being higher than it should. Whereas using the bathroom will lead you to believe your sweat loss is greater than reality. Weigh any fluid or nutrition consumed during your run and subtract that from your post-run weight. The difference between your pre- and post-run weights reflects your sweat loss.
For reference: 16 fluid ounces of water = 1 lbs; 1 liter (1000 ml) of sweat weighs 1 kg
Once you have calculated your sweat loss, you can estimate electrolyte losses too.
According to Trailrunner Magazine, 315 ml (~10.5 oz) of sweat contains, on average, 220 mg of sodium, 63 mg of potassium, 18 mg calcium, and 8 mg magnesium
315 ml (~10.5 oz) of sweat = ~220 mg of sodium, ~63 mg of potassium, ~18 mg calcium, ~8 mg magnesium
Unfortunately, the electrolyte breakdown of sweat varies wildly between runners, likely due to genetic factors. However, these provide a useful starting point for understanding your losses, especially in relation to the electrolyte composition of different sports nutrition products. From here, use some trial and error to dial in your hydration strategy.
GU Energy hydration drink tabs.
More precise sweat and electrolyte data can be gathered through scientific testing at many sports facilities and labs. This offers runners more detailed insights into their unique hydration and electrolyte losses, allowing for specific fluid and electrolyte consumption plans to be made.
As with nutrition, you should develop a personalized hydration plan for consuming fluid and electrolytes when running, then refine it during training. Remember, your needs will vary depending on the heat and humidity, so be flexible with your plan.
It’s not uncommon to find drinking while running a challenge. Popular reasons runners give for not drinking include breathing difficulties, coughing or spluttering as they try to sip and swallow, not wanting to feel fluid sloshing around in their stomach, or perhaps simply the awkwardness of carrying a drink. The solution to all of these? Practice. Start small, then gradually increase your consumption as you become accustomed to it. Trust me, the benefits of fluid and electrolytes for runners outweigh the negative effects that you may experience at first.
How to Replace Electrolytes While Running
Thankfully, today the electrolyte industry is booming! There are a wide array of options that are more appealing to athletes’ palates and easier to consume than ever before.
On the run, electrolytes can be taken in many forms: drink mixes and powders, dissolvable tablets, salt pills, ready-made liquids and sports drinks.
Common choices and their breakdown of key electrolytes for runners:
(Note: nutritional information is for when prepared/ consumed as directed)
Skratch Labs hydration drink mix and sports nutrition products, one of many kinds of electrolytes for runners.
Find one that you like the taste of and, importantly, sits well with your stomach while running. Practice in training so when race day arrives, you are ready to go the whole distance!
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, helping athletes balance a busy life while working toward their personal goals.
And how to get the most out of your summer training.
Before diving into the topic of heat adjusting your running paces, let’s start with a quiz.
Team RunRun athlete racing successfully in the heat.
What feels easier: running 10-minute miles in 55°F or 85°F?
If you’re like most people, you probably said the first option—and with good reason. Same pace, but completely different conditions. Running in the heat simply feels harder.
Reduced blood flow to the working muscles means less oxygen delivery, more cardiovascular strain, and a higher heart rate at any given pace. And when your heart is working harder, your perceived effort goes up—even if your pace stays the same.
When it’s hot out, your body goes into “survival mode”, so to speak. To keep your core temperature in check, your body redirects blood flow toward your skin to help you cool down through sweating. But here’s the catch: that blood has to come from somewhere. In this case, the body redirects some blood away from your working muscles and towards the skin.
What Happens When You Don’t Heat Adjust Your Running Paces?
Trying to force your usual pace—whether that’s easy pace, marathon pace, tempo, or anything in between—on a hot, humid day can lead to burnout, dehydration, or worse, heat-related illness.
Even if you manage to push through and run your normal paces, you’re not training smart.
Ever heard the expression “Just because you can, doesn’t mean you should?” That’s especially true in this scenario.
Pushing through without adjusting for the heat might feel like a win in the moment, but it comes with a cost. Recovery gets harder, progress slows, and you risk burning yourself out.
An athlete doing a track workout in the heat using perceived effort to heat adjust their running paces.
Why Is Heat Adjusting a Smart Strategy?
Heat adjusting your running paces isn’t a sign of weakness. On the contrary, it’s a sign of maturity as an athlete. While it may mean putting your ego on the shelf and slowing down in the heat, it also shows that you’re more in tune with your body and the conditions you’re running in.
Many experienced athletes use pace adjustment charts or calculators (such as VDOT) to determine how to heat-adjust their running paces in warmer conditions. The higher the temperature and humidity, the greater the adjustment.
How to Heat Adjust Your Running Paces
Use perceived effort. Focus more on how the effort feels rather than what the pace says. Don’t stress if you’re a few seconds slower than your normal tempo pace, so long as you feel like you’re running tempo effort.
Listen to your body. If your heart rate and breathing feel more elevated than usual, take a log off the fire and slow down the pace a bit.
Hydrate more frequently. Be proactive rather than reactive. Don’t wait until you’re thirsty to hydrate. Hydrate early and often during warmer conditions.
Extend your recoveries. Warm temperatures place extra strain on your body, so don’t be afraid to take more rest between intervals or sets.
The Big Picture
You’re not weak for slowing down in the heat—you’re wise. Trust your coach, trust the process, and trust that showing patience now will lead to performance later.
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experience levels achieve their goals, while finding confidence and joy in the process!
How to get the most out of the relationship with your online running coach.
Two happy athletes meeting their online coach from Team RunRun in person at a race.
Building an effective coaching relationship is essential for fostering an athlete’s self-worth and confidence in running and life outside of sport. Rick McGuire, author of Chapter 1 on Positive Coaching in USATF’s Track & Field Coaching Essentials1, describes a running coach as an “environmental engineer” who helps create a positive atmosphere for athletes. As such, the coach-athlete relationship demands considerable attention.
For adult runners with demanding schedules, an online coach can provide flexibility and convenience where in-person coaching may not be feasible. However, online coaching has faced criticism for lacking personalization, providing generic training plans, and using athletes to generate income with minimal thought and effort. Therefore, it’s natural for athletes to wonder if the experience they are receiving from their coach is being fully utilized and tailored to their needs and expectations.
Despite the challenges of remote coaching, with a little effort, it can be equally as rewarding as working with an in-person coach. In this article, we’ll explore key principles for building an effective coaching relationship.
Define Communication Expectations and Research Coaches
An important first step in maximizing the coaching relationship is to define why you’re hiring a coach. Before contacting the coach, researching the coach’s background and determining your preferred communication type and frequency can indicate how successful the athlete/coach match will be. Use the initial intake call to discuss running history, injuries, training patterns, and goals, and ask prospective coaches about their interaction level, athlete load, and approach to building training plans.
Provide Honest and Frequent Feedback
Providing feedback on training sessions is one of the most beneficial actions an athlete can take to assist the coach and make the coaching relationship more successful. In-person coaches can observe an athlete’s mood, physical health, and fatigue before, during, and after workouts. Coaches can then make training adjustments based on these observations.
In contrast, remote coaches are limited to the outputs of the watch versus the workload as prescribed. Without athlete-driven feedback, there is little to indicate why paces were or weren’t achieved. This can lead to coaches misinterpreting athletes’ training, guessing at the apparent mismatch in workload to current fitness level. Ultimately, this can increase injury risk and sacrifice optimal performance on race day. Leaving feedback for a remote coach with honest insights about how workouts feel allows for conversations around the non-physical–but equally important–areas of the sport: mindset, confidence, enjoyment of the training, and more.
An athlete writing feedback for their coach in their training diary: a key principle for building an effective coaching relationship.
Honesty in feedback is essential. Athletes might hesitate to disclose injuries or issues due to fear of judgment or negative consequences. However, withholding such details handicaps the coach from providing the best plan for the athlete. For athletes uncomfortable or unable to share, general phrases like “work stress”, “family schedule”, “medical situation in the family”, etc., are often more than enough insight to allow the coach to guide an athlete’s training more productively.
Ask Questions
Another key principle to building an effective coaching relationship is not being afraid to ask questions. Tonya Phillips, an athlete working with an online coach, began the tradition of asking questions in the comments section of her running log. This allowed her to learn why her training is programmed a particular way, how her coach sees things, and ask for advice on everything from nutrition to footwear. Phillips also used the process of asking running-related and personal questions as a way of building trust.
Tonya Phillips: “Initially, I only knew my coach by their coaching profile page, as well as their history as a successful runner and coach to others. But through these questions, they became more than a name to me. I have a person who cares enough to think about my questions and answer them. And I trust the information I’m receiving.” She adds, “If I’m a silent participant, it doesn’t help the coach or me progress. Questions help us both.”
Explore Other Opportunities for Interaction
Team RunRun coaches Brant and Elaina at the California International Marathon (CIM).
Alongside asking questions, in-person opportunities to interact with an online coach may be more accessible than athletes realize. Many athletes assume that communication with online coaches is limited to phone calls and video chats. If an online coach is local, consider moving coaching and race planning calls to in-person conversations. For athletes with questions about running form, video analysis with a coach can be beneficial. Additionally, many coaches attend major racing events, hold pre-race runs, and may even run races with their athletes. You’ll never know if you don’t ask!
For example, Team RunRun is often present at popular races, offering athletes the chance to interact with coaches ahead of race day. Athletes can join Team RunRun coaches for shakeout runs, group meet-ups, and panel discussions. Pre-race Zoom calls allow athletes and coaches to discuss a particular race in detail, talking event logistics, travel, course knowledge and more. Team RunRun members can see upcoming meet-ups here.
Be Your Own Advocate
All too often, athletes are reluctant to question their training plan for fear of appearing confrontational. If the training feels too hard or too easy, the athlete needs to speak up. Similarly, if an athlete feels their training plan doesn’t align with their goals, communicate that to your coach. When conducted respectfully between coach and athlete, these conversations build understanding and trust, allowing for a more effective coach-athlete collaboration. Remember, your coach is working for you. If you, as the athlete, feel that you are not receiving the full value of services paid for, addressing the situation is deserving of time and attention.
Consistency and Patience
Recognize that consistency and patience are essential elements for building an effective coaching relationship. No two athletes are identical. As a result, it may take a training cycle or more for the coach to understand an athlete’s wiring. As the understanding of the athlete’s physical needs grows, developing the interpersonal relationship lays the groundwork for deeper communication and knowledge of the athlete as a whole person. Remote coaches often serve as an anchor for runners who are unable to interact face-to-face with the running community. Coaching/athlete interactions often develop from a purely goal-oriented focus to the longer-term development of the athlete more hollistically.
Sources:
1Freeman, Will. (2015). Track & Field Coaching Essentials. USA Track & Field.
Christina Mather is a coach with Team RunRun based in Atlanta, GA. 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.
Instagram advert for On’s #SoftWins campaign featuring Elmo and the Cloudsurfer 2. PC: Instagram @on
Well, well, well, I finally got to try a pair of On running shoes: the On Cloudsurfer 2. After seeing the On logo everywhere–in the mall, on various roads and running paths, on Rich Roll’s t-shirt–I finally got to see (well, feel) what all the Swiss fuss is about.
The On Cloudsurfer 2 is the main protagonist in On’s new #SoftWins campaign. This updated Cloudsurfer model has had a starring role in TV commercials alongside Roger Federer, Yared Neguse and Elmo. While I was under no impression that the On Cloudsurfer 2 would give me the footspeed of Yared or the hand-eye coordination of Federer, I was hoping the shoes would impart some Elmo-like whimsy into my daily runs.
On Cloudsurfer 2: A Brief Overview
The premium every day trainer in the On lineup, the Cloudsurfer 2 is a cushioned, neutral shoe designed with the everyday runner in mind. It’s $160 price tag places the Cloudsurfer 2 in the upper tier of the daily trainers, but a notch or two below other superfoam competitors. The midsole, made of On’s proprietary Helion superfoam, together with the computer-optimized outsole create a smooth, cushioned ride.
Did the On Cloudsurfer 2 deliver any of that long sought after running-whimsy? It’s time to find out!
Upper
On first impression, the On Cloudsurfer 2’s upper looks and feels heavy. While not overdone with overlays and plasticy patchwork, the mesh upper materials feel thick to the touch. However, once on the foot, the stretch of the mesh does a good job of forming to your foot shape, without feeling constricting. Breathability? Dialed for warm weather running. The upper has kept my feet from getting too warm on the run, although I also wear ultrathin lightweight socks with the Cloudsurfer. Better safe than overly sweaty feet!
Kyle Fulmer modeling the On Cloudsurfer 2.
Midsole
I had heard that previous On models were a bit stiff and rigid underfoot. With the new #softwins campaign, I wasn’t quite sure what to expect. In my opinion, this midsole is neither overly stiff, nor overly soft. I have grown a bit annoyed with the uber-softness of the Hoka Clifton 9s, and so the responsive, but not overly “soft” transition of the On Cloudsurfer 2 was a welcome relief. Their signature CloudTec Phase cushioning, while not super obvious, allows for a smooth rocker like flow, while maintaining the advertised neutral ground feel.
Outsole
Side profile of the On Cloudsurfer 2, showcasing the outsole’s CloudTec system and upper design. PC: On website
After 50 miles, I am starting to see some very slight wear on the back of the sole. I am a heel striker, who tries his darndest to be a midfoot striker …one of these days! The rest of the outsole looks great. Word of warning, the CloudTec system does pick up rocks and debris if you’re jogging on gravel paths and trails (see picture to the right). It is definitely a road shoe, not an “all-rounder”. I usually mix in some dirt running on almost every outing, so I have to pay attention to not picking up any unwanted stones on the go.
Fit
True to size. I wear a US Men’s size 12.5, and the fit is spot on.
Weight
Weighing in at 314g for my US Men’s size 12.5, the On Cloudsurfer 2’s do not feel heavy. While they would not be my go-to for hard workout days, they are just fine for my daily miles, alongside random strides and intervals from time to time.
Weight comparison with my other daily trainers in the shoe cubby: (Again, for a US Men’s size 12.5)
On Cloudsurfer 2 – 314 grams
Hoka Clifton 9 – 294 grams
Nike Pegasus 40 – 341 grams (!!)
On Cloudsurfer 2: Overall Thoughts
In summary, I think On is very close to making a very fine daily trainer with the Cloudsurfer 2! With a minor tweak to the upper (thinner mesh materials), this shoe would be a standout. My usual barometer for shoe durability is upwards of 350-500 miles, and I hope this shoe can take me there. For daily running, I am more often than not gravitating to the On Cloudsurfer 2 over the other trainers listed above. Next up, I’ll look to try some of their trail offerings, since I saw some of those on the trail yesterday!
For more nitty gritty details and shoe technology, take a look here.
Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.
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!
Novices: those new to the sport, new to a particular distance, or new to a type of terrain.
Returners: runners returning to the sport after an injury or break.
Chasers: runners who desire to attain the next level of success.
Stagnaters: those trying to break through a plateau or achieve a long-desired goal.
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.
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.
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.
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 Atlanta, GA. 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.
In a world of running, we can spend a lot of time alone. Especially when we are first starting, we lace up our shoes, head out the door (or to the treadmill), and run with our own thoughts. Running is truly a sport where we battle with ourselves, where we strive to reach new goals and break our old PRs. We might have gotten into running to race other people, but it always comes down to bettering yourself and reaching personal goals. Joining a running club helps make this individual journey of setting and achieving goals a little less lonely.
Pocatello Running Club 2024 Halloween Run
Here are 10 reasons why you should join a running club:
1. Great way to meet new people… especially when moving to a new town.
Back in 2021, my wife and I moved to Pocatello, Idaho from the Midwest. We had no family, friends, or connections in Pocatello when we first moved.
Usually, when people look up a new city they want to move to, they look up the cost of living, entertainment, climate, job availability, etc… But for us runners (or if you want to get into running), one of the top searches should be, “Is there a running club?”
The biggest reason we chose moving to Pocatello was because there was an active running club. We looked up their Facebook page, scrolled through the recent club photos and events, and even gave them a follow. So, when my wife moved out west a month before me, the first thing she did was go to the Tuesday night track workout with the running club. She made friends instantly! I moved out a month later, and I was already welcomed to a night out for Octoberfest (three hours after driving for two days straight) and a trail run the next evening before I could even unpack. All because my wife went to a few running club group runs and found people that shared the same interests.
Whether you are moving to a new town or already living in one, the easiest way to make friends as a runner is to join a running club. We did and now we have so many great “family members,” friends, and connections in town.
2. Learning new routes and amazing sights.
Once you make the leap to joining the running club, you will get a lot of opportunities to see the town you live in through a whole new lens. Pocatello has a huge trail network through the mountains, and it was quite overwhelming to learn. Lucky enough for my wife and I, we had the running club to help.
Wednesday night group trail runs were the perfect way to learn the town’s trails, without any fear of getting lost. Most Saturdays, the Pocatello Running Club hosts Saturday long runs on either road or trail. We were able to explore the town with people that have lived in Pocatello for decades. We got their opinions and knowledge on the best places to do tempo workouts and hill intervals. And they shared which parts of the neighborhood we needed to be careful of when venturing off alone!
The friends you make will show you even more routes to run during non-sanctioned group runs. Switching up the routes you run can help you avoid burnout. If you’re into photos and social media, you can also ask someone to take some awesome “action shot” photos of you and wifey (or dog, or new friend, or favorite plant, etc.). You’ll get to learn your town in its entirety and see views that will be remembered forever.
My wife, Whiskey (dog), and I during a Wednesday night group trail run.
3. You can always find people to run with (and push you on harder runs!).
Speaking of burnout, another way to combat it (instead of just running new routes) is by running with different members of the running club. Whether you are training for your first marathon or trying to improve your 5k time, there are almost always people in the club at the same level or faster than you who are willing to help you achieve your goals.
Some people might be running their easy runs at 8 min/mile pace and you need to hit that pace for a marathon pace training run. Ask them to join you. I’m sure you can find a date/time that works for the both of you. If you have track nights, find someone at your level or a little ahead to do the workout with. First time running 20 miles? Find multiple people to help you throughout the long run. Alternately, join the club’s long runs to make the huge mileage seem less scary. Whatever the workout may be, running with someone else makes it easier. Go find someone to push you, and soon you’ll be achieving goals you never thought possible.
4. For motivation and accountability. #accountabilibuddies
A few of my #accountabilibuddies at the Pocatello Running Club 2025 Goal Setting Party..
Ever not want to wake up for an early morning run? Find yourself getting home from a long day of work and not wanting to do your workout? Joining a running club can help with those days of no-to-low motivation.
If people from the running club hear that you are having trouble finding the motivation to do your workout, they will help you overcome your worries or even join you to give you an extra little push. Most of the time, it’s just getting out the door. There are plenty of times I have reached out to people that are having trouble fitting in a run or lift, and I will invite them to join me. That’s the whole reason my wife and I started the Monday morning coffee runs for the running club. We wanted to get people out of bed and start the week off right–to motivate people to continue their training despite what their week looks like.
Running clubs might even have a goal setting party every year (and if they don’t, you can start your own) to help with getting the motivation to set and achieve your big goals. While we all have our own individual goals, we want to help people achieve their goals too. You and your running friends can even hold each other accountable for the goals we set at the beginning of the year throughout the year. Find your #accountabilibuddies and possibly give them a shoutout on social media. Having a community and the support it brings is what makes a running club so special.
5. Build community connections. (They may even help you find a job!)
When I first moved out to Pocatello, I brought my job with me remotely. While a ton of change was going on with the company, it was nice to have that job security.
When I started to get a little frustrated with the direction the company was moving, I started to look for a new job. Now job hunting can be really scary, but by being in the running club, I got insider knowledge from locals about what companies were great to work for. I even got a reference from an employee at the company I work for now because we were both members of the running club. We got the opportunity to get to know each other and find out the type of job I was after. Then later, I got my current job because of that reference. I’m forever grateful for the connections I have built over the few years of being in Pocatello.
Our running club, like most running clubs, has close connections with the running stores in town. We work with the city to help with the local fun runs. If you are active enough in the running club, you might even get to try out some demo shoes or get free entries to races! Don’t be afraid to make connections. A running club is basically an in-person LinkedIn. You never know when you might need their help or advice.
6. Running education and advice on different training styles.
One thing that has helped me since joining a running club is the advice I can get from many different experience levels or training styles. A lot of clubs have a very diverse array of runners, from total beginners to seasoned veterans who have been running for 40 years.
For newer runners, a club might even host training programs to help with getting started. For example, the Pocatello Running Club has led “Couch-to-5k” plans in preparation for the local 5K fun run series. You might have a local running coach or physical therapist in the group that can give you advice or help you overcome an injury. I had a running coach that was also a physical therapist when I first moved out to Idaho, but over the years, I was able to learn from those around me in the running club to find a style of running/recovery that works for me.
Joining my club motivated to me to get certified and become a running coach with Team RunRun. This allows me to share even more advice with my local running club about different running styles or programs. Team RunRun also strives to help people improve their knowledge by offering blog posts about relevant topics. We can always improve our running IQ and ways to better take care of our bodies.
Several members of the Pocatello Running Club at Beaverhead 100k in July 2024.
7. Training for the same race with teammates, or intel from previous race finishers.
Another great thing about being in a local running club is having teammates running the same race as you. Last year, eight members of the Pocatello Running Club (including myself) had the same goal of completing the Idaho 208k challenge, where you run River of No Return 108k in June and Beaverhead 100k in July (a little less than 1 month apart). We were able to join each other for long training runs, talk logistics, camp or drive together, and basically motivate each other for the entire journey. A few of us even ran the entire race from start to finish together, making the experience that much more special. Club runners who had completed these races in the past offered up crucial advice and tips about the course. Members of the Pocatello Running Club even formed their own relay team for the Le Grizz race in Montana!
One thing I love about coaching with Team RunRun is the feeling of being a part of another virtual running club with the other coaches and athletes. I can ask the Team RunRun community for advice about races across the world, and I know they can go to me if they have any questions about local races in Idaho. Team RunRun even has meetups and group runs for major events, allowing you to connect with the Team RunRun community before the race. So, whether you need help training for a race or simply some advice, consider joining a local running club or get a coach through Team RunRun and join their virtual running club.
8. Petting all the running doggos!
An added bonus for us dog lovers: meeting all of the various running dogs on group runs. Plus, your dog gets little play dates and social time with other local dogs while you run! A huge win-win! Check out this blog by Team RunRun Coach Ryan Williams about Running with Your Dog for all the tips..
9. Intellectual or silly conversations. Whether it’s at a running club’s book club or philosophical ramblings on the trail.
Do you ever have deep thoughts about life on solo runs? Or perhaps you want to stop annoying your non-running friends with constantly talking about running? Then it might be time to join a running club.
From talking about whether certain animals would win in a fight, to discussing the lifestyle/training of elite distance runners, a running club can satisfy all of your crazy needs! Seriously though, I feel that some of the best conversations in life come on long group runs. Conversations that make you laugh or think. Conversations that will give you inside jokes for the rest of your life. The suffering seems easier when you have friends around you and you are not actually thinking about running sometimes. A running club helps facilitate such spaces and conversations.
10. Sweet swag and running club discounts.
Like I mentioned in benefit #5 above, most running clubs are associated with the local running stores. This can come with awesome benefits and discounts for running club members. Some running clubs host races to help pay for club activities or merchandise for members to enjoy. Others come with a small membership fee, but you get swag and access to discounts on local races that make up for the fee you paid. Communities like Team RunRun offer members discounts on races (like Orca Running and Evergreen Trails races), clothing, nutrition, and more. Being a part of a running club, even virtually, has its perks!
The Pocatello Running Club Saturday group long run in early 2024.
Conclusion
Running clubs offer so many more benefits than simply being a way to meet people. These few years in Pocatello, Idaho have been some of the best years of my life. I’ve grown both personally and physically, thanks, in large part, to the Pocatello Running Club. Whether you are living in New York City or Topeka, Kansas, consider joining a running club. And if your town doesn’t have a running club yet, or one you resonate with, consider starting a club yourself! You’ll never know who you might meet or what goals you can achieve in your running career until you do.
Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He helps runners fit training into an already busy lifestyle, and has knowledge of strength and menstrual cycle training.
And how to build an effective running roadmap to achieve your goals
For many runners, having a race on the calendar provides purpose to their training, adding extra motivation to getting out the door. The prize many seek at the finish line? A shiny new PR (personal record; “PB” or “personal best” in other parts of the world)! While setting a PR is exciting and leads many runners coming back for more, there’s much more that goes into any given PR than just race day. Race day can be seen as the product of all the training days coming together in synchronized harmony to bring out a runner’s best.
After following the 5 tips for planning your next PR, Team RunRunner Mat A. was able to ring the PR bell!
That said, this article will seek to address the full running roadmap, including building a training cycle and racing season, with considerations for what to train and race for and when to do it. It’ll also address the topic of setting goals and expectations, as life, and by extension training, can often be in flux.
5 Tips for Planning Your Next PR
1. Write Goals in Pencil, Not Permanent Ink
As hinted at, while setting preseason race goals are great, it is also important to be flexible in your planning. You never know when an injury might come up and sideline you from running, or when life events–be them work related or personal–make it more difficult for you to get your training done as envisioned. In the event of injury, various forms of cross training allow you to maintain fitness as opposed to advancing it like a consistent running program would. This is one of many reasons why it’s important to have a variety of goals beyond solely finish lines and PRs.
2. Create a Goal Hierarchy
As a coach, regardless of whether I’m working with one of my high school athletes or Team RunRunners, I always emphasize having multiple tiers of goals (A, B, and C goals). The A goals are for when everything is clicking: it might be a stretch to achieve but is still attainable (after all, part of the SMART goals framework is that they are attainable and reasonable). B goals are the solid middle ground: expect B goals to take significant effort to achieve, but appreciate that there’s a high degree of confidence you’ll get there. Finally, come C goals: still good achievements worth celebrating, but are often benchmarks to fall back on when things don’t go as envisioned. This is all the more reason why no matter how big, training milestones should be celebrated and pride should be taken in a runner’s ability to stay consistent.
3. Avoid “In An Ideal World” Goal Setting and Acknowledge Your Constraints
In order to give yourself a chance at achieving a goal, it’s crucial to understand that different seasons of life add context to your running roadmap. For example, compared to the high schoolers I coach prepping for the mile in track season, an adult long removed from their scholastic running days would have different factors and considerations if they had hopes of returning to the mile for the first time since high school. Even avid club runners who still raced track in college and adulthood have different looking mile training than when they were in school due to the more advanced training age. The point being, even three runners all training for the same thing require different roadmaps and lists of expectations for getting to their final destination.
Niwot High School cross country team after their “A” race.
4. Trust the Process (Goals)
While we fortunately have the COVID pandemic in the rearview mirror, it was a time where we had to be flexible in expectations and goal setting. The same principles still apply now, though we don’t have to resort to virtual races and solo time trials. In this article, “Setting Running Goals during COVID-times”, I discussed different types of goals. This included the importance of having process-oriented goals alongside your outcome-orientated ones. Afterall, process goals often lead to those results-based goals, such as PRs and distance milestones. Consider both quantitative process goals–ones that you can measure, like covering a certain number of miles–and qualitative goals–those you can’t, such as running a new route each week.
5. Be Open to Trying Different Events
Set yourself up for success in your primary event by going after PRs in “off events”. For example, a marathoner might pursue a new mile PR following a marathon training cycle. Or perhaps it’s a road runner taking to the trails and trying to set an FKT (fastest known time). This variety builds a more complete runner and can help address individual weaknesses. Don’t shy away from dedicating a mini training cycle to some lower tiered goals. In the long run, it can prevent you from burnout and becoming stale.
How to Build a Running Roadmap
Team RunRunner Therese M. running a “C” race dressed as a banana!
Now this just leaves the question of how to build a training cycle and racing season. The fall and spring are commonly seen as the marathon seasons, but don’t forget that there are plenty of great marathons year-round. Similarly, depending on where you are in the world, the seasons in the Northern and Southern hemisphere don’t align: fall cross country in one region might be spring track season for the other. Even just in the United States, the Midwest and East Coast puts much more emphasis on indoor track in the winter than the West Coast does.
Periodization and Race Planning
Linking back to the aforementioned marathoner who lacks footspeed, they may want to hone in on shorter distances for all or part of a cycle to improve this area of weakness. Great! Thanks to the concept of periodization, it can, and should, be done together with the above 5 tips for planning your next PR. According to Runner’s World, “periodized training is structuring your training for a goal race so that on race day you’re at optimal fitness for the demands of that race.” Periodizing your training takes the concept of having multi-tiered goals and applying it to a training cycle, with the goal race representing your “A” race and tune-up races consisting of your “B” and “C” races. Often periodized training breaks the season into different cycles, each with one or two key objectives being focused on that build on each other towards accomplishing your primary goal.
This might look like running an “off-event” as an early season “C” race to remember what racing feels like. Consider “B” races more like a tune-up, racing something more similar to the goal “A” race. You might take these opportunities to implore different racing strategies, approaches to nutrition, and other considerations as a way to test and see what works and what doesn’t before the big day. Then it’s the goal “A” race: you’ve tapered, dotted your I’s and crossed your T’s, and are ready to lay it all out there before ending your season with a break and/or base building phase.
Final Thoughts
In this article, we have highlighted 5 tips for planning your next PR, alongside building a comprehensive running roadmap that will hopefully lead you to achieve your goals. Like any good travel itinerary, it factors in all the stops along the way. From periodization and varying your training and race calendar, to setting realistic expectations when injury or life happens. This extends to the setting of expectations when taking on something new, whether that be distance or terrain.. While this article not only seeks to inform, hopefully you feel enlightened, dare I say enchanted, to tackle something new with a holistic approach not only to training but to goal setting as well.
Brian Comer is a coach with Team RunRun based out of Portland, Oregon. His goal is to help you grow as a runner and a person through consistent training.
The curious case of the dead headphones and missing running mojo.
As a knowledge worker, I’m behind a computer screen consuming media for most of the day. It’s constant stimulation: DMs, email, meetings, phone calls, etc. Going out to run in the morning or at lunch is my way to free the body and the mind. I’m suddenly out of the chair, away from the dings and beeps, running free down the trails with time as the only constraint.
When running started to suck
I love this free feeling. It’s what drew me to running many years ago. A couple months ago, though, I found that feeling wasn’t there during the run, and I didn’t feel rejuvenated or empowered afterwards either. I couldn’t figure out why. Instead, I felt mentally exhausted, and it kept piling on day after day. The joy was disappearing. What was happening?
Runner adjusting their headphones pre-run.
The case of the dead headphones and missing mojo
Deep in a training block, taking a long retreat to reevaluate my perspective and purpose wasn’t really an option. Instead, I just kept trucking along like a rusty old robot in desperate need of something to light my soul. Then one day, I went to grab my headphones and realized I forgot to charge them. No big deal. I enjoy running without them, so I just decided to go.
The accidental solve
Arriving home an hour later, I could not tell you where I went or what I thought about. My mind was blank for the entire hour. I just settled into the grooves on the trail, went where my feet wanted to go, and came home with that old spark of freedom and clarity I used to have. Whoa! What happened? Was it the trail? Was it my energy that day? Some superfood or special supplement I had unknowingly taken?
Then it hit me. I had been using my runs to consume things, media to be specific, trying to “maximize my time”, caught in the productivity trap. Audiobooks, podcasts, phone calls, music. My mind was getting that dopamine stimulation all day long at work and now my runs, which had previously been a break, were part of the stimulation tornado too. I’d been sucked in.
Reclaiming running free
Realizing this, I started leaving the headphones at home, any expectations alongside them. I didn’t have anything planned to think about. I just ran and let my mind do whatever it wanted to do. Daydream? Sure. Brainstorm about work? Sure. Nothing? Sure. My runs were once again my mind’s playground, and I felt energized and free.
Media while running: In or out? Or can a happy balance be found?
I’ve always been someone who takes big pendulum shifts of change in my life. That cheesy pizza last night upset my stomach, so today I’m cutting out dairy completely. Terrible choice by the way, pizza is magical for runners, dairy too. I’ve come a long way in realizing that I need gradual change not drastic change. This experience also fell into that category.
It was drastic at first. No media while running. But now, I’m in a much better place. I still don’t do podcasts or audiobooks, but I did reintroduce music. Anything that enhances, not detracts, from the running experience is what I’m looking for. Cue Bertha by the Grateful Dead for an easy trail run. I’m looking for a way to escape the noise, the stimulation, and business of modern life. I’m looking for the pure form of something, something that connects me to nature, to myself, and makes me feel whole afterwards. If music enhances that, then plug me in.
Runner logging some miles without consuming media.
How to reevaluate your own media while running relationship
As a coach and runner, I’m always looking to fulfill mind, body, and spirit: the holistic running experience. I want to set myself and my athletes up for long-term success and enjoyment in the sport. As I look back at this experience with media while running, I realize that sometimes you just need to reevaluate what you’re doing and why. I don’t want to lose the joy and freedom I find in running. When that joy and freedom disappeared, it was a big red flag for me. Both my performance and my mental health suffered. If you’re feeling this way, take account of how you’re treating your mind during runs. Are you giving it the space it needs? Are the things you’re doing during your runs serving you or hindering you?
For me, I needed to reclaim that calming space that running gives me. I’m a more free and peaceful version of myself on and off the trail by giving my brain some time to just be, without the headphones. If you’re the opposite and find that consuming media truly adds to your running and life, great, keep going! Figuring out how you want to feel before, during, and after running can start with you asking yourself “what’s here for me today?”. Or, as in my case, with forgetting to charge your headphones and involuntarily reclaiming the calm, peace, and simplicity of a daily run and realizing what you’ve been missing all along.
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.
If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.
Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)
In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.
TRR Coach Corey Turnbull executing a great race as a result of consistency in training.
Consistency: The Unsung Hero
We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.
To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.
I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!
Honesty: The Inner Compass
The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.
It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.
Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)
These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.
And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.
Three athletes on an easy run, putting consistency and honesty into practice.
Navigating Life’s Uncertainties
These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.
When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.
How to Leverage These Two Pillars for Improved Performance
If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.
Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.
That’s how we grow—not just as runners, but as humans.
Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.
A training that provides the skills to support the unique psychological needs of athletes
Two athletes running in the High Oregon Desert. PC: Kelsey McGill
Introducing The Coaches Collective
I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them exactly the way you’re meant to…..” It resonated with me to my core. I perused her Instagram page (@drlarapence) and reflected on the many golden nuggets that, as a coach and counselor, aligned with my personal beliefs on removing pathology from the human experience. Non-pathology in this sense means we avoid putting labels or disorders onto someone when uncomfortable emotions, thoughts, or sensations arise.
Effective coaches support athletes psychologically as well as physiologically
Dr. Lara Pence is a Clinical Psychologist who has decades of experience directly supporting athletes. She founded The Coaches Collective to educate and provide coaches with necessary skills to support the humans they work with. I say “humans” because as a coach, we are often one of the first people our athletes communicate with when X, Y, Z arises. Being able to maintain a non-judgmental, empathic, supportive presence is crucial when difficulties arise for our athletes.
Whether an athlete is sidelined from sport due to injury, the anxiety becomes overwhelming leading up to a race, or an athlete deeply struggles getting enough nutrition while training, this course will, without a doubt, provide you with necessary steps and tools to support your athlete. Hopefully, coaches will refer the athlete to an outside specialist with expertise in the athlete’s area of struggle. But as coaches, we can also learn the skills to be more involved and supportive when challenges arise.
My personal experience with The Coaches Collective
Fast forward to March 2025. I was lucky enough to partake in The Coaches Collective, a 2.5 day extensive training course. Compared to any of my previous training as a mental health professional and run coach, this education through The Coaches Collective far surpassed my expectations of how we can better support our athletes to help establish healthier norms, practices, and communication channels.
The training highlighted a myriad of noteworthy topics. These included: identifying our values as a coach, the power of the coaching-athlete relationship, boundary-setting, cultural considerations, and the importance of reflection as a coach. We also discussed the psychological needs of athletes. This included how to support those experiencing anxiety, depression, grief, injury, disordered eating, body image challenges, and more.
The depth of the material and skills we were provided with took me aback. The material was a highly impressive merging of mental and emotional wellness resources with unique athlete considerations. The group processing and discussions provided ample room for retaining the information. It also allowed for direct application moving forward.
Creating community through The Collective
In addition to the in-depth materials and resources we were provided, Dr. Lara Pence brought such an enthusiastic, collaborative, curious, and welcoming presence for the entire duration of the training. Needless to say, we often peppered her and the entire cohort with a number of questions to directly apply these skills to our current and prospective athletes. I’ll be the first to admit that I walked away from this training feeling so much more reflective in my own process as a coach. The discussions don’t just remain solely confined to the weekend-intensive, fortunately. Upon completion of the training, you can attend a weekly virtual meeting, The All Collective. Here you can converse and meet previous Coaches Collective attendees, which can broaden the doors for further consultation and mentorship. The All Collective is also a great way to retain the content that you may have forgotten from the weekend!
Final thoughts
Whether you are new to coaching or you’ve been in the profession for decades, I highly recommend The Coaching Collective. I guarantee you will learn heaps of invaluable skills to apply to every athletes you coach the very next day. Take a look here to learn more!
Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.
It’s race week, your goal event is fast approaching, and this survival guide will set you up for success. You’ve trained hard and with dedication for months. You’ve said ‘no’ to social opportunities to get to sleep early for your morning long runs. And now you are wondering how to make sure you capitalize on all of these choices for a triumphant race day. You’ve come to the right place!
Start line of the Oakland Marathon.
Read on for some practical tips you can implement to make your race week and race day as smooth as possible. If you are looking for training advice on how to taper for a big race, check out my article: Mastering the Marathon Taper.
1. Stick to your Routines
“Nothing new on race day.” A phrase we’ve all heard, and dare I say rolled our eyes at, multiple times before. As cliche as it is, it’s sound advice and, as a coach, I extend the timeline even further for my athletes: nothing new on race week.
Preparing for the big day is very similar to preparing for those big long run workouts you completed week after week. Sure, this week you’re probably thinking about the race more often than you do a workout, but your preparations should remain fairly similar.
Race week survival guide tip: stick to you normal eating habits and foods.
Continue to go to bed at your normal time, run when you normally do, stretch and foam roll as often as you normally do, you get the idea. While your workouts might be shorter and less intense, maintain your usual eating habits, keeping what and when you eat consistent. The only caveat here is emphasizing carbohydrates more in the last 2-3 before your race: Find more on carb loading in this Guide to Carb Loading. This week is not the time to try a new pair of shoes, experiment with a new nutrition plan, or cram in a new type of workout that you haven’t done before.
When the pre-race doubts creep in about our fitness, there is a temptation to try to prove to ourselves that we are ready to go. Instead, stick to the plan, trust the training, and all will be ok.
2. Plan Race Day Logistics
To alleviate the stress of the unknown, I strongly suggest you write down your race logistics plan, personalize this race week survival guide. Trust me, your race day self will thank you!
Write everything down from when you are picking up your bib at the expo, where you are parking, when you are waking up and then leaving the house or hotel on race morning, what you are eating for breakfast, etc. Noting down all of these details makes them feel more manageable. Having a check-list set out before you keeps you from stressing that you may have forgotten something.
While race expos are fun and exciting, be smart with how much time you spend on your feet that day. Definitely enjoy the expo, visit the booths, support the local brands and stores. But be sure to put your feet up the rest of the day. You’re going to be using them quite a bit the next day!
Race week survival guide tip: prepare your gear for race day the night before. PC: Evan Covell
3. Prepare the Night Before
The night before the race, lay out all of your race day gear including your warm up clothes, gear check bag, nutrition, hydration, shoes, outfit, even sunscreen. Make sure your bib is attached to your shirt and all your bags are packed. Don’t forget to pack some extra clothes (slides or comfortable shoes are a good idea too!) to put on after your race so you can enjoy the post-race festivities in comfort.
Sleeping the night before a race is often difficult. Excitement is high and restlessness kicks in. Do not worry. The night before a race isn’t the most important night of sleep. Sleeping well the whole week leading into race day is more important.
4. Arrive Early Race Morning
I love to arrive early enough to the start that I can warm up a bit, find the gear check, use the restroom, and still have a few moments to relax and collect my thoughts before the race starts. In order to ensure that happens, work backwards from the start time and calculate when you want to arrive, when you have to leave, eat breakfast, and lastly when you need to wake up,
Races can be stressful environments. Following this race week survival guide allows you to control what you can and be assured that you did all you could to arrive ready. Now, go give it your best effort!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
When it comes to better training and racing, sleep is your superpower! I think we all have tried to run after a horrible night’s sleep. That feeling when you’ve just fallen asleep and then the alarm clock rings and it’s time to get up. You had every intention of starting the day with a run or workout, but now you’re tempted to delay, hoping to feel better this afternoon.
As a healthcare professional involved with sleep medicine, the study of this practice has increased over the years with new treatments available for some people hoping to improve the quality of their sleep, as well as to decrease the health risk of poor sleep. If you have sleep concerns persisting after incorporating sleep hygiene practices, such as those listed below, it’s time to seek out a sleep specialist. Help is available!
Runner asleep on the trail, probably hoping to sleep his way to a better performance!
Sleep and Performance: The Missing Link
Looking to perform at your best in your next race? Then don’t sleep on those zzz’s! Instead, let’s explore how you can sleep your way to better training and racing!
Sleep is one of our fundamental functions in life that works to replenish our bodies with energy. And it should come as no surprise that research reveals sleep is a foundational key to improved sport outcomes for athletes. Getting enough sleep is just as important as those ticking off the long runs, speed work, and base miles for runners.
Why Runners Need Sleep:
Improving heart rate and stress response to exercise.
Decreasing RPE, or your effort level, making that run or workout a little bit easier or faster.
Decreasing the risk of injury and illness.
Improving your metabolic health and energy levels.
Boosting your mood, focus, and cognition.
Improving recovery and adaptations to training (aka getting fitter faster!)
By consistently getting good sleep, you’ll unlock better training and, hopefully, the PR you’re working so hard for!
To Do List for Better Sleep:
Finding a calming mechanism to wind down.
Practicing meditation or yoga to help decrease stress, especially ahead of an approaching race.
Read a book, a real one not an ebook on a screen.
Control your sleep environment.
We can help our bodies prepare for sleep in a cool and comfortable environment.
Ear plugs can also help decrease the external noise.
Maintain your sleep routine.
This can be challenging, especially when most travel for races.
Create and follow a regular night routine to help signal to your body that it is time to sleep!
To NOT Do List for Better Sleep:
Bright and blue lights in the hour before bed.
Bright and blue lights can decrease the amount of natural melatonin our bodies produce, negatively affecting our circadian rhythm and ability to fall asleep.
Avoid screens in the hour or two before bedtime. If you can’t manage that, consider wearing blue light blocking glasses and turning down the brightness on your devices (or putting them in “night” mode).
Alcohol and caffeine.
Alcohol can impact on the quality of sleep (even if you think it helps you fall asleep), while too much caffeine late in the day can keep you awake.
Limit (or avoid) alcohol as much as possible, especially close to bed. Keep your caffeine for the morning only.
Unfamiliar noises.
Unfamiliar sounds can easily be heard when trying to sleep in unfamiliar environments, making falling asleep difficult.
Consider sleeping with ear plugs or white noise, then maintain this habit in unfamiliar environments to ease the disruption.
TL:DR
Establishing a good sleep routine can help the stars align for a fantastic race. So start sleeping your way to better training and racing today!
References
Dzierzewski, J. M., Sabet, S. M., Ghose, S. M., Perez, E., Soto, P., Ravyts, S. G., & Dautovich, N. D. (2021). Lifestyle factors and sleep health across the lifespan. International Journal of Environmental Research and Public Health, 18(12), 6626. https://doi.org/10.3390/ijerph18126626
Nikolaidis P.T., Weiss K., Knechtle B., & Trakada G. (2023). Sleep in marathon and ultramarathon runners: A brief narrative review. Frontiers in Neurology, 14, 1217788. https://doi.org/10.3389/fneur.2023.1217788
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, focusing on half-marathon and marathon distances, understanding the challenges of balancing a busy life with personal goals.
It’s marathon taper time! You’ve put in the work and now you’re looking to perform your best on race day. To some the idea of a taper might sound glorious, to others it might bring feelings of apprehension. This article will hopefully help to even out those feelings by explaining what exactly a taper is, the why behind tapering, and how to execute it well!
Runner mastering the marathon taper by prioritizing their recovery. PC: Ruby Wyles
What is a Taper?
Tapering for a race refers to reducing total training volume in the 1-3 weeks leading into a race. This allows for the body to enter race day fresh, healthy, and ready to perform optimally. Mastering the marathon taper looks different depending on a multitude of factors: the experience level of the athlete, race distance, race importance, training volume leading into the taper, etc. Therefore, there is no “one-size-fits-all” approach to tapering for a race, but there are some general principles you can apply.
Reduce Volume, Not Intensity
It is important to reduce your total training volume, so that your legs start to freshen up. But people often make the mistake of taking out the high intensity workouts in their week.
If you normally do harder workouts on Tuesday mornings, then continue to do harder workouts on Tuesday mornings, even in the taper. If the total volume of your typical workouts come out to 10 miles, perhaps lower that to 8 miles. We want our legs to freshen up, but not to go stale. Maintaining training intensity reminds our bodies that there is still a big task to complete in the near future.
Two runners logging a track workout during their marathon taper. PC: Dave Albo
Gradually Reduce the Long Run Volume
The long run is a big stimulus that takes a significant toll on the body each week. I usually assign my marathoners their biggest long run (both in terms of miles at marathon pace and overall distance) 3 weeks out from race day–maybe 20-22 miles. The volume of the next long run, 2 weeks out, reduces slightly, but is still a typical long run that they’ve completed multiple times before–usually 16-18 miles. The final long run the week before the race is typically 10-13 miles. This gradual reduction in the weekly long run ensures that the body is recovering well and energetic come marathon day.
Although these long runs are decreasing in volume, it is still a good idea to add some marathon pace miles in these, as well as continue practicing your race day nutrition.
Mastering the marathon taper requires treating your body well, in order to freshen up your legs and get to race day healthy. This necessitates prioritizing adequate sleep, fueling your body well with enough food, and hydrating like crazy! Even though your training volume is decreasing, this is not the time to cut back on your nutrition.
Personally, I choose to cut out all alcohol during the final 4 weeks leading into a marathon. I feel it keeps me healthy, focused on the task at hand, and makes the finish line beer all the more rewarding!
Sleep is the number one recovery tool. Your body repairs itself during sleep. Be sure to continue getting to bed at your normal hour (or earlier) is key during the taper. And perhaps your run is shorter than usual in the morning, so you can afford that extra 30 minutes to snooze.
Runner preparing for their race by journaling and hydrating. PC: Dave Albo
The most difficult part of a taper might be the apprehension that can come with reducing your training. Thoughts that you are losing fitness start to creep in. I’m here to tell you you won’t lose fitness. During the taper, your body is able to actually absorb the fitness gains from workouts you did a few weeks ago. You are as fit as you will be. Your job during the taper is to make sure you’re healthy and refreshed. That is mastering the marathon taper.
There are many cliches often said during taper week, my favorite is “the hay is in the barn.”
With the taper comes more time in your day. Instead of worrying and ruminating on your training or the upcoming race, use this extra time to visualize yourself running strong and fast. Practice your race day mantras and journal your thoughts. Reflect on all the hard work you did in this training block that will prepare you for race day. It’s nice to create some taper rituals that are unique and special to reuse ahead of future races (assuming you find them beneficial).
What’s Next?
If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
So you might not yet be sold on finding running fun, but you can at least acknowledge the many benefits to running. It’s one of the best activities for building cardiovascular fitness and improving your physical health. Running also offers significant mental benefits such as enhancing your mood and reducing anxiety.
Despite the numerous benefits, it is not uncommon for running to feel like a drag at times, and our motivation to do it can wane. How can we ensure that we keep our running fun and fresh so that we are willing to stick with it for life?
6 ways to add fun to your running routine:
1. Change up your running routes.
Limiting yourself to running the same route day after day can become monotonous. This can interfere with motivation and engagement. Choosing a new running route can make runs feel more like an adventure than a routine. Rather than running around your neighborhood for your next long run, try venturing to a new trail or a nearby park.
For some people, finding a new route will be simple. You can simply head out the door without a plan and purposely begin running a different way than usual. For others, this approach might make them nervous. Fortunately, apps like Strava or MapMyRun can help you discover new running routes beforehand. Then you can download and follow the route on your phone or watch.
Add fun to your running by finding new routes, such as via Strava’s route planner.
2. Sign up for races that excite you.
Add fun to your running routine by training for a race. No matter if it’s a 5K, ultramarathon, or any other organized event, signing up for a race can give you something to look forward to.
Consider themed races such as color runs, mud runs, relays, hot chocolate runs, and countless others: the possibilities are nearly endless, and there is something out there for you!
Runners having fun as part of a running club. PC: Ruby Wyles
No matter your pace or finish pace, you will feed off the exciting atmosphere, and be rewarded by an incredible sense of accomplishment and camaraderie with your fellow runners. And for an added bonus, many post-race parties are an absolute blast!
3. Find a running partner or join a running group.
For some people, one of the most difficult parts of running is the solitary aspect. Finding a friend or a local group to run with can make an enormous impact. When you run with other people, there is built-in accountability at play. On a day when you may not feel like running, you know that your partner or group is waiting for you to join them.
Many communities have local running clubs that are inclusive of all levels, from complete beginners to elite marathoners. Regardless of your level, you are likely to find someone to run with. You will be surprised how this can make running fun and motivating!
4. Set challenging yet attainable goals for yourself.
Having a clear goal can make your running both more exciting and rewarding.
Again, there are endless possibilities: setting a new personal best time, increasing the length of your long run, or running a given number of miles in a week or month. The important thing is that you are challenging yourself in a way that is motivating rather than overwhelming. If you find your goal negatively affecting your desire to run, it’s time for a new one!
5. Mix up your workouts.
One of the quickest ways to reinvigorate your running routine is by keeping your body guessing. Rather than going out and running five miles per day at the same pace, try peppering tempo runs, fartleks, hill repeats, or interval workouts into your weekly running routine.
As well as making your routine feel fresh and exciting, mixing up your runs will also facilitate improvements in your performance. If you are not sure where to start with incorporating these sorts of workouts into your training, or want personalized advice on pacing for these workouts, check out TeamRunRun for coaches who are excellent at doing this.
Adding this sort of variety to your running routine may be the secret to more enjoyable training!
6. Turn your runs into a game.
Have you tried gamifying your runs? Apps like Strava or Nike Run Club allow you to participate in a variety of fun challenges and competitions. You can connect with your running buddies virtually and have friendly competitions. Some platforms hold official challenges like Strava’s “Run 50K in 30 Days” campaign.
Using apps is only one way of gamifying your running. You can also incorporate self-imposed games into your runs. For example, you could pretend that someone is about to pass you and that you need to reach the next telephone pole within fifteen seconds. Maybe your running cadence needs work, so you play a game with yourself to see how many steps you take in a given minute.
Having a scavenger hunt is another fun way to gamify your runs. You could look for different types of trees, flowers, birds, or anything you want.
Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern
When you get ready for your next run, remember: the best way to add fun to your running routine is one that sustains running as a lifelong habit. Don’t forget to enjoy the journey along the way!
Caleb Betton is a coach with Team RunRun based in Philadelphia. He specializes in coaching runners who are new to the sport or are coming back after a long time away.
And why would I want to run an ultra when I hated the marathon?
For many endurance athletes (and if you’re reading this, I assume you are one of them) then the thought “Is running an ultramarathon for me?” may have crossed your mind. You also may have just as quickly dismissed it.
While road marathons and ultra distance races have similarities–tough training, events lasting several hours–they can almost feel like different sports.
Before I start, I have a confession: I have never run a road marathon. 26.2 miles on the road doesn’t appeal to me, and I decided to trust my doctor when he told me it was bad for my knees, so I haven’t. He didn’t say anything about ultramarathons though…
Ultramarathons can be kinder to your body
While “shorter” 50K ultras are only 10K more than a road marathon, expect them to take much longer if you go down the classic ultra route and choose to run on some form of trail. Fortunately, on trails you avoid the jarring of the tarmac and the same repetitive stress from the same foot strike pattern. Instead, you’re exploring a variety of terrains, from lush forest trails and dirt roads, to rocky mountains and sandy beaches. Your body is constantly adapting to each surface, sharing the load across different muscles, joints and bones. Of course, there are road options available if you do love the road marathon.
What you’ll see along the way
If you hate running on pavements through urban areas (‘sidewalks’ for my American friends), then this is where ultramarathons shine. Take your pick of scenery, from stunning mountain ranges through to desert expanses. Again, if you actually don’t mind the tarmac, there are ultra distance road races. Just have a look at some of the coverage on YouTube of the big ultras and tell me that it isn’t stunning–all you have to do is remember to look up!
Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern
The ultrarunning community
Every race that you do will have some sort of vibe, but in my opinion, this is one of the most beautiful things about trail and ultrarunning. You get it all! Small community style races with weird and wacky traditions, to huge events with thousands of runners and festival style feel. The Javelina Jundred and Lakeland 100 spring to mind for mad, festival-feeling ultramarathons. Either way, I have found that everyone, aid station volunteers and fellow competitors included, just want you to do well and have a good time. Yes, they are ‘technically’ races but the competition side, certainly for us that are mid- to back-of-the-packers, doesn’t feel that important. The sense of community and finding your tribe is a consistent theme I hear from all the ultrarunners I interview on my podcast.
The supportive ultrarunning atmosphere at an aid station.
Because it’s hard
Are you looking for your next big running challenge? Running an ultramarathon is the way to go. While a 50K is no easy feat, it’s still something that most marathoners could do, it’s just the hook that reels you in! Finish your first 50K and you’ll then find yourself thinking: “I wonder if I could…”, and off you go, down the ultrarunning rabbit hole! Of course, ultras test you physically, but as the distance increases, the challenge becomes (at least) as much mental, and with that you also get to learn so much about yourself.
Time is irrelevant for ultramarathons
If you have been running for a while then you might pick up on what a “good” performance is, from the world records to ‘good for age’ times. But for ultras, well nobody knows, and even if they did, I don’t think they’d care! People ask about the race distance not the time, joke that they don’t drive that far, look a bit confused then walk off (usually impressed).
Ultrarunning camaraderie and enthusiasm during a race.
And on the subject of time, pure speed is less relevant than in road marathons. So much so that you may continue to see performance improvements well into your fifties (that’s what I am betting on). There is so much more to becoming a good ultrarunner than simply running, and that comes with experience.
David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.
The story of how one Team RunRunner, Jared Younger, is merging his love for running and fashion, with self-expression and creativity.
The first thing that probably springs to mind when you think of running gear is high-performance clothing, clothing designed for functionality rather than fashion. Jared Younger, founder of Museum of Distance Running (MODR), wasn’t satisfied. At the heart of MODR is a passion for self-expression and freedom, on the run and beyond. MODR is about more than fancy fabrics and stylish designs; it’s about using running gear to showcase one’s unique style. Jared has produced something genuinely original by fusing his personal passion for running, fashion, and art.
A t-shirt from Museum of Distance Running’s first product release in 2024, known as “Exhibit 001”.
MODR: Solving the Problem with Most Running Brands
The story of Museum of Distance Running begins with Jared’s personal running experience. Coming from a background in design, especially apparel and fashion, Jared was always aware of the power of self-expression through what you wear. But as he began his running journey, he quickly realized that most running brands didn’t speak to his personal taste. “The running gear available at the time was mostly performance-driven. You’d put on your Asics or Nikes, then change into ‘real’ clothes afterward. I didn’t feel natural wearing the ‘running uniform,’” he explains.
Determined to solve this issue for himself, he started experimenting with running in vintage tees, soft 50/50 blends, and retro mesh hats. Eventually, the gear he wore for runs became the gear he wore when he wasn’t running—at coffee shops, or just hanging out. And that’s how MODR was born. “I pulled in my fashion and design references, creating pieces I wanted to wear,” Jared says. He wasn’t afraid for MODR to stand out, in fact, he welcomed the brand feeling “ left of center from mainstream running apparel”.
The name “Museum of Distance Running (MODR)” was born during Jared’s trip to Sweden visiting the Moderna Museet with his girlfriend in 2023. One painting in particular had “this infinite, cyclical quality that felt very reminiscent of life and my relationship to running” Jared recalls. “And that got the ball rolling in terms of using art references to make a [clothing] brand that lives in the world of design and art” in collaboration with what he felt was lacking in the running apparel space.
Unsurprisingly, running and MODR are inexplicably intertwined, both being vehicles for freedom and self-expression. For Jared, “Running gives me space, and it frees me up, which is exactly what I want MODR to do. Like running, MODR has a casual tone that gives you space to lean into who you really are.”
The act of simply putting one foot in front of another offers him mental space to let his ideas flow freely, which often leads to new inspiration for his work. “Sometimes, that leads to ideas that go straight into the projects I’m working on. Other times, it’s just a way to clear my mind and let my thoughts wander.”
Early Wins and 1st Birthday Celebrations
As MODR celebrates its 1st birthday, Jared reflects on the brand’s high points so far and its immediate impact. “We launched in March 2024 with a collaboration with The Speed Project. The hats and shirts we did for them sold out in a day,” Jared recalls. “Nobody had even heard of us before, so that was extremely unexpected and exciting.”
This staging accessory shows how every aspect of MODR is intentional and well-thought through.
But even beyond the early success, Jared is simply grateful for the opportunity to create something that resonates with people, while staying completely true to himself. “I feel lucky that I get to do this,” he says. “When someone connects with what we’re doing, it’s such a rewarding feeling.”
The Difficulties of Establishing a Brand on Your Own
It’s never simple to build a brand, especially without a team or financial backing, but Jared is far from naive to the challenge. Jared and his business partner, Lucie Beatrix, are Museum of Distance Running, crafting the brand from scratch alongside their regular day jobs. “It’s a passion project for sure,” Jared acknowledges. “We aren’t in this to try to sell anybody anything. We don’t do marketing, which is convenient because we don’t even know how. But we are trying to create a world and perspective and find the people that relate to it.”
The focus on quality over quantity and staying true to their core values shines. Jared shares, “we’ve turned down a few collaboration opportunities because we are still building our world. We are looking for something that can stand on its own before trying to muddle our messaging.”
As idealistic as that sounds, the difficulties are real for these two young, emerging entrepreneurs. From clothing and web design, to managing taxes and accounting, the pair wear many hats. But Jared wouldn’t want it any other way. “Not having a boss and instead getting to build your own vision is a privilege. And when we see success, it makes it that much sweeter. Every person that wears MODR is greatly appreciated. We ship the orders out ourselves. We see your names, and we write notes to all our customers. The small scale makes everything very personal.”
Why Museum of Distance Running is Not a Performance Gear Brand
Establishing a running apparel brand isn’t an original idea; as running has exploded since the pandemic, many startups and indie brands have flocked to the space, hoping to capitalize on the growing trend. What sets MODR apart and, I believe, gives them staying power, is the depth of their vision and values. They’re not trying to sell to everyone or compete with the giants like Nike, and MODR proudly is not a performance brand.
Here’s Jared again: “Right now, with this running boom we have, we see a lot of emphasis on performance. We have amateurs training like pros. The science on nutrition, training methods, shoes, etc is readily accessible to all. We love this stuff, too. But we appreciate that running is also an expressive act. It’s performance art as much as performance. It’s a raw, gritty, and bold experience. So MODR is more interested in expressing that individuality and offering the freedom to do running your way, with a sense of personal style at the same time.”
Jared works to “create pieces that extend this perspective off the roads, letting you express this side of yourself whether you are running or going to a coffee shop. There are a ton of brands doing performance gear really well. And we cheer them on. But adding to that category isn’t what we are interested in. We are looking for a lifestyle expression.”
Team RunRun and the MODR Experience
Jared highlights how “the Team RunRun newsletter is filled with inspiring personal stories. All of us are doing this for our own reasons, and each person does running their own way. There are no rules to this. So those stories give me optimism that people are being intentional about how they are existing in the world, with goals and purpose. And I hope that everyone is doing it their way, embracing their uniqueness.” It is this spirit of running, the individual experiences each of us bond over, that MODR looks to embody in every piece they produce.
MODR’s Exhibit 003 long sleeve tee
When it comes down to it, Jared’s goal for MODR is simple: he wants people to feel confident, free, and excited when they wear the brand. Jared hopes MODR inspires others “to go against the grain and encourage them to find ways to express themselves.”
Upcoming Releases and Connecting with Museum of Distance Running
Extending the museum metaphor further, every collection release is an “exhibit”. Museum of Distance Running’s Exhibit 004 is in the works, alongside another special project that Jared is extremely excited about. Each exhibit is completely original with limited quantities, with sales run entirely through their website. Once it’s gone, it’s gone. No restocks. (Though hopefully the next exhibit is on the horizon!) There are still a few pieces from Exhibit 003 available here. Jared is kindly offering the Team RunRun community 10% off with code “TRR10”.
To ensure you don’t miss the release of Exhibit 004, and to get early access to new drops, consider subscribing to their email list on their website. And of course, give them a follow on Instagram @museumofdistancerunning to see MODR’s latest releases and more unique content.
by Ruby Wyles
This article is not sponsored by Museum of Distance Running (MODR) or compensated in any way by the brand. Instead, we wanted to share how one Team RunRunner, Jared Younger, is merging his love for running and fashion, with self-expression and creativity. He invites you to do the same.
And the importance of “practicing like you play” by simulating race conditions in training.
Preparing for a successful marathon race day requires more than just logging miles. It takes simulating race conditions ahead of time to ensure peak performance on race day. The concept of “practicing like you play” applies to marathon preparation by replicating the physical, mental, and logistical elements of race day in training.
“The training IS the marathon…the race is the celebration.”
If you have been training for a marathon long enough someone has probably told you this phrase just before crossing the start line. “The hay is in the barn” is another one. The point is, you’ve put in the work and now you get to show it off on race day. Top performances require full effort and full attention throughout the training block, sharpening your mind and body during the weeks and months leading up to your goal race. Additionally, you need to simulate those race day conditions–as best as you can–during training so that they do not surprise you on the big day.
Two runners preparing for marathon race day with a “dress rehearsal” run, simulating race conditions in training.
Top Training Tips For a Successful Marathon Race Day
1. Simulate Race Conditions
Planning your training block around what you will be experiencing on marathon race day is a great way to ensure that you are physically and mentally ready to take on race day.
Runner testing out their race shoes ahead of race day.
Consider the Course: Mimic the conditions as closely as possible during training runs. Are you running a course full of hills but you usually train on flat ground? Is the race an out and back route or and point to point? Or maybe you get your training runs done in the evening, but your race has a 7am start time.
Run at Your Race Pace: Include some goal race pace miles into your speed sessions and long runs. This allows the body and mind to get used to that pace on tired legs in the midst of some hard training weeks. You’ll need to come back to that during miles 22-26 on your marathon race day.
Practice in Similar Weather: Train at a time of day that allows you to acclimate to expected temperatures and conditions. Are you training during the winter in Baltimore for a Spring race in Florida? Or are you enjoying the California climate every day but racing in the Texas humidity? There are ways to prepare the body, like heat training and cooling strategies, for these changes to optimize performance.
Wear Race Gear: Just like actors have dress rehearsals to prepare for opening day, runners need to rehearse as well. Strap on your race day shoes, your lucky shorts, top, and hydration choice (pack or bottle), load up the gels (yes all of them!) and go out for a long run. Make sure you are comfortable (and chafing free!) so that you can avoid surprises on marathon race day.
2. Nutrition and Hydration Strategies
Some of the different nutrition and hydration products available to fuel training and marathon race day.
Race day fueling is crucial: you need gas in the tank if you want your engine (or legs) to run. The best way to avoid the dreaded stomach issues or energy crashes is to practice your nutrition strategy during training. And no, I’m not just talking about testing the fuel you plan to take on the course. Look at the days prior…your carb load, meals the day before, and race morning fueling as well.
Test Your Fueling Plan: Try different types of gels, chews, or drinks to determine what works best for you. Are you able to fuel and run easily at the same time? When you are 15 miles in does your choice of strawberry gel still sit well with you? It is important to be able to get down those carbs when your body needs them the most. Don’t forget about the logistics–do you have a way to carry your sports nutrition with you during the race or are you planning to rely on aid stations, or perhaps a mix of both?
Hydrate Strategically: Follow a hydration schedule that mimics what you’ll do on race day. If you take the same bathroom stop at every long run, expect your body to want you to stop at that same point on marathon race day.
Eat a Race Day Breakfast: Experiment with pre-run meals to ensure they digest well and provide lasting energy. Plan out what you’ll want to eat the night before and the morning of your race.
3. Mental Preparation
Marathon running is as much a mental challenge as a physical one. Training your mind to handle the ups and downs of race day can not only give you a competitive edge but also make the rough times a bit easier to get through.
Practice Race Day Scenarios: Reframe running when you don’t feel like it, or through tough terrain and mental lows, as building resilience.
Use Visualization Techniques: At mile 18 of a 22 mile long run, what are your strategies to push through? Imagine crossing the finish line strongly and executing your pacing plan effectively. But also imagine just missing your time goal–how are you going to put your arms around that discomfort and still cross that finish feeling successful?
Develop a Mantra: Having a personal phrase or mantra can keep you focused and motivated during tough moments.
Marathon success isn’t just about how many miles you run—it’s about how you prepare for the real thing. By practicing like you play, implementing these top tips for a successful marathon race day, you’ll fine-tune your strategy, build confidence, and set yourself up for a smooth and successful race day. Simulate race conditions, dial in your nutrition, train your mind, and execute a race rehearsal to maximize your performance. When race day arrives, you’ll be ready to run strong and achieve your marathon goals. Now, go get that PR!
What’s Next?
If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.
Jamie Spruiell is coach with Team RunRun based in Walnut Creek, CA. As a mom of 3 and avid runner, she knows what it’s like to juggle running with a busy schedule!
