Rate of Perceived Exertion for Runners

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

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

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

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

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

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

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

Why RPE Matters

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

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

How to Use RPE

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

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

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

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

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

essential running gear

Mental Training Tips

By Team RunRun Coach Keith Laverty

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

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

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

Let’s cover some a few tips and strategies:

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

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

seattle running coach

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

Medical Training for Ultrarunners

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Post-Marathon Recovery

By Team RunRun Coach Elaina Raponi

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

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

Physical Recovery: The First Step

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

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

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

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

Evaluating Your Performance

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

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

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

Mental and Emotional Recovery

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

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

Planning Your Next Steps

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


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

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

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

Listen to Your Body

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

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

Embracing the Journey Ahead

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

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

Winter Training Tips

By Team RunRun Coach Keith Laverty

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

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

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

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

See you on the trails!

Photo: James Holk

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

How to PR in the Marathon

By Team RunRun Coach Brant Stachel

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

The Role of a Personal Coach in Your Marathon Journey

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

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

Marathon Training Hierarchy Explained

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

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

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

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

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

Long Runs as Dress Rehearsals

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

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

Mastering Marathon Pacing

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

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

Controlling the Controllables for Marathon Success

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

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

Tapering for a 10k

By Team RunRun coach Laurie Porter

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

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

Mileage and Intensity

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

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

Recovery and Rest

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

Nutrition

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

10k Tapering Details

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

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

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

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

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

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

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

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

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

10k Tapering Wrap up

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

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

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

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

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

Easy Run Days – Embrace the Easy

With Team RunRun Coach Brant Stachel

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

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

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

Why are Easy Run Days Important?

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

These can be conceptualized as:

LT1 (Lactate Threshold 1):

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

Max Fat Oxidation Rate:

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

But why does this matter?

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

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

Making Easy Runs… Easier

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Takeaways

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

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

Training for Older Athletes with Coach Des Clarke

I was working on this article when the results from the Jackpot Ultras in Las Vegas, NV came through. The race served as the USATF road 100 mile championships. David Blaylock won the 80+ age group in a time of 29:47:29, beating out three other finishers in the age group. David is not the first octogenarian, or nonagenarian, to turn heads with his running. Olga Kotelko set 30 world records and won over 750 gold medals in the 90-95 age group. You can read about her in What Makes Olga Run and Older, Faster, Stronger. George Etzwiler ran the Mt Washington race in 2019 at the age of 99, and was only prevented from running at the age of 100 by COVID cancellations. Clearly there is the opportunity for people to continue running well past the age when society thinks you should be knitting in your rocking chair, napping and playing canasta.

Even at the elite level we’ve seen recent indications that athletes who at one point would’ve been considered “past their prime” are still dominating. Look at Eliud Kipchoge still winning every marathon he enters at 38, or Sarah Hall setting the women’s American record in the half marathon at the same age. Trail runner Darcy Piceu won 4 major 100 milers in 2018 at the age of 43.

However, let’s bring all this back down to earth. Most of us are not going to run 100 miles, or set world records, or live to 100, and that’s perfectly ok. And these stories are inspiring, but they don’t teach you HOW to be successful as an older athlete. Since it’s not all rainbows and unicorns and 100 mile records out there I’m going to provide some suggestions for running your best as you age.

Before we get started I want to note, I’m not selling the fountain of youth. It is inevitable that we’ll all slow down at some point. However, by utilizing the tactics below we can remain healthy and consistent in our running and maintain our fitness as we age.

Strength training

I am a coach who promotes strength training for people of all ages. It improves power, increases bone density, remedies imbalances, and prevents injury. Strength training becomes even more important as we age. Both men and women lose about 8% of their strength each decade after the age of 30. This process is exacerbated in menopausal women as their estrogen decreases. The adage of use it or lose it applies here, if you aren’t working actively to gain muscle, then you’re losing muscle. While it’s aimed more at perimenopausal and menopausal women there’s some great information for strength training for older athletes in NEXT LEVEL: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. by Selene Yeager and Stacy Sims

Here are a few quick lifting tips for runners:

  • Try to lift after hard running workouts. That allows your hard days to be hard and your easy days to be easy.
  • Don’t be afraid to lift heavy. Overstressing muscles is what stimulates them to grow and get stronger. As an endurance athlete, and especially for women, you would have to purposefully try to bulk up in order to do so.
  • Incorporate single-leg moves. We all usually have a stronger side, and this will help to ensure that you’re strengthening both equally.

Recovery 

When I was in college I could stay up late on a Saturday, get up early Sunday and bang out 10 miles without any food or water, and then trot over to brunch in the dining hall. If I did that today I would pay – dearly.

Sleep and good nutrition (see below) are two of the best performance enhancers out there. When we are training we are actually breaking our bodies down, which encourages the repair and growth while we rest that makes us stronger. The key is to make sure we get enough recovery, and as we age the need for recovery most likely increases. 

  • Get enough sleep. Some elites get 10 hours a night plus naps, you should shoot for at least 7-8 hours a night. Naps are helpful, and even if you can’t get them everyday, sometimes as little as 20 minutes after a long run on the weekend can help jump start the repair process.
  • Everyone is different, but I usually like my athletes to have at least one day completely off from running and strenuous activity (light movement is fine). Again, this gives your body a chance to repair and reap the benefits of the fitness you are working on.
  • We all train in cycles. Every 2-4 weeks we should have a week that’s lighter in mileage and speed work. Same idea here with the recovery and rebuilding.

Mobility

I could have lumped this in with recovery, but mobility is important enough to give it its own category. As we age our bodies are less flexible in many ways. It therefore becomes even more important to make sure we’re doing what we can to keep everything moving well. There’s lots of stuff you can do on your own at home, however if you notice that something is a constant issue or seems to get worse it’s a good idea to see a physical therapist, massage therapist or chiropractor before it becomes a big issue that takes you out from running for an extended period of time and requires lots of sessions to correct.

Nutrition and supplements

Perhaps my favorite nutrition advice of all time comes from Michael Pollan: “Eat food. Not too much. Mostly plants.” Having a base of good nutrition helps us in many aspects of life, and especially in training. We want to fuel our body mostly with healthy, whole foods that nourish us and help keep us moving. Processed food has less nutrients, more empty calories, and more negative “stuff”. That’s not saying that you can never enjoy some Oreos, but they shouldn’t be the cornerstone of your nutrition plan. If you struggle with nutrition, seeing a dietician can help guide you on the right path. You also want to make sure you get enough carbohydrates to fuel your activity, and enough protein for repair processes.

There are also supplements that can help with performance and aging, although having a good base of nutrition is enough for many people. The key to these is to experiment with one at a time to see which ones seem to help you the most. Some of the supplements I like to incorporate include:

  • Adaptogens like ashwagandha and maca that help the body adapt to stress, including training stress.
  • Anti-inflammatories like ginger, turmeric, and tart cherry.
  • Joint-supporting oils like flaxseed and fish oils.
  • BCAAs to help with muscle repair.

Mindset

While it can sometimes be frustrating that the messaging around aging seems to be focused on the negatives, we can definitely improve our wisdom and our self-knowledge. Sometimes it’s not the fastest runner who wins but the smartest. You can pace yourself, take care of yourself with hydration and fueling on longer runs, and use knowledge of the course and terrain to give yourself a competitive edge.

You can also set new goals for your running. Maybe you can’t place overall or set PRs, but you can strive to place in your age group, set a PR for your new age category, or maybe try to set a new distance PR by running longer. 

It’s also important to keep in mind your WHY. Yes, winning and getting faster can be fun, but it’s certainly not the only reason you started running. There are physical and mental health benefits that can be reaped at any age. And there’s also the community, maybe you can share stories and encouragement with younger runners. You also have the opportunity to volunteer and give back to the community.

Final thoughts

While aging might slow us down a bit, it doesn’t have to put the kibosh on your competitive running days. Take care of yourself, set new goals, and give back to the community. You just might find yourself enjoying running in a whole new light. I also want to note that having a running coach can be a great way to navigate changes in your running and training, gain external insight into your performance, encourage you through rough patches, and have another voice cheering you on in whatever goals you choose.

Photo: Jo Ohm

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

Training for a Winter Ultra: Running through the Whiteout with Coach Dandelion Dilluvio-Scott

In 2020, I stumbled across a race called The Drift while browsing through ultras. The event caught my  attention as it was different from any other race I’d ever encountered. The Drift takes place along the  Continental Divide in the Wind River Range of Wyoming… in the winter! Negative temperatures, fierce winds and wild snowstorms are not only possible during The Drift, but probable. I have since learned that  there are several races like this. They are niche events that require a specific type of grit and resolve to press the register button. I was captivated by the idea of running through harsh winter elements and the  training that would be involved to prepare for the challenges. In 2020 I was not physically or mentally  ready to enter The Drift. The idea of running in the winter fascinated me, but also intimidated me. Still, I  never stopped thinking about that race. Several years later, I evolved into a runner with a passion for moving through extreme environments and moved to Wyoming where The Drift is located. Shortly after  unpacking I sat at my computer and typed The Drift 28 into the search bar… a few screens later I clicked  register. The hardest part, making the commitment, was over. Next I needed to solve the training puzzle! 

I decided early on that to prepare for The Drift 28 I would need to focus on specific training for the  variety of conditions I might encounter on race day. The goal was to gain snow specific fitness, decision  making prowess and confidence by exposing myself to a diversity of race day scenarios. The Drift course  is on a snowmobile track and I have the benefit of living near similar snowy trails. Some folks might not  have this advantage and will likely need to train in a very different fashion than I did. However, even if an  athlete has regular access to a snowy surface, training for a winter race is not as simple as logging snow  miles arbitrarily. There are many details that need to be considered when developing a training strategy for this kind of specialized race.  

In this article I will cover a broad array of subjects including winter gear, snow running, movement in negative temperature, and safety. Winter trail races are complex and my aim is to demystify training for these unique winter running events.  

Keep in mind that winter running can be a dangerous activity with many risks and should not be taken  lightly. The following details techniques and methods that worked well for me. Your own personal risk  tolerance and experience level must be taken into account before proceeding with any of the training  methods/suggestions listed below.  

The Winter Kit 

Winter conditions can range from delightfully chilly to deathly bitter and sometimes both within the  same hour! It is worth carrying the extra weight of additional layers that can be mixed and matched to  create the best temperature regulation system. In addition to a variety of layering options also consider  the following: 

Mittens: The extremities lose heat quickly in the cold and separating the fingers in gloves can often  lead to icy digits when the mercury drops. I suggest carrying mittens in addition to gloves or a glove that  converts into a mitten. In general, I always have two coverings for my hands regardless. Fingers can easily get frostbite and I like having options to protect them.

Vest: I often find myself wearing a softshell vest during brisk days in the winter when it’s too cold to just  wear my base layer, but too warm for a full jacket. It keeps heat in my core without causing excess  sweat. On frigid days I will wear both the vest and jacket.  

Face covering: There are several options out there to protect your face from severe weather. I  personally like to wear a shirt with a large collar that can be pulled up over my face when needed. You  can also use a neck gaiter, ski mask, scarf, etc. The goal is to protect your facial skin (and lungs) from the cold and wind.  

Dark sunglasses: Snow is obscenely bright even on a cloudy day! A good pair of dark sunglasses or  goggles will protect your vision. Glasses will also shield your eyes in blizzard conditions when the snow is  coming at your face like a bunch of tiny needles. I prefer sunglasses with transitional lenses for varying light conditions that wrap a bit further around my face to prevent light (and needle snow) from coming in on the sides. I personally do not use polarized lenses because I like to see the glare of ice. Another critical feature is good ventilation as you might need to cover your face at some point. Note that sometimes in extremely cold conditions glasses will fog no matter how many vents and anti-fog coatings they have. One day my glasses fogged and then the moisture froze!  

Sunblock: Going with the theme of winter’s powerful sun, sunblock and lip balm are two other  important items. Use these products even if it’s cloudy. I can’t tell you how many times I thought I was  fine and then had the most amazing raccoon tan after taking my sunglasses off.  

Traction: Snow and ice can be slippery and you might need a little more than the tread on your shoes to stay upright! The most basic traction devices are spikes which act like tire chains for your shoes. There are a variety of options to choose from in this category, but they simply slide onto your shoe and offer grip in slick conditions. When they’re not needed you can simply take them off. The drawback of spikes is the weight. A lighter, semi-permanent option is to literally install screws into your trail runners for traction. There are many websites with instructions on how to do this. The benefit of screws is they are lighter weight and can be removed when the snow melts. Finally, several companies make winter trail runners with tungsten alloy spikes built into the soles. 

Gaiters: Sure, you can wear Gore-Tex shoes, but snow will inevitably work its way over the top resulting in wet feet! Purchasing a winter specific trail runner with a built-in gaiter or simply strapping gaiters  over all-season shoes will keep the snow out and your feet warm.  

Safety 

Winter running carries with it the risk of exposure. It is tremendously important to monitor your sweat  output and adjust your layers accordingly sooner rather than later. Nothing will freeze you faster than  running around in drenched layers when the windchill is -10F!  

Additionally, I highly recommend carrying an extra insulating layer (like a puffy coat), emergency bivy,  hand warmers and satellite communication device in addition to the cold gear mentioned in the above  section. These items are part of my kit whenever I venture out on trails during any season, but become especially important in the winter when hypothermia and frostbite are a very real threat. Finally, let  someone know where you’re going and when you will return. This is always a good idea when you go  trail running, but holds additional importance if you are going to run through wind, cold and snow.  Winter is not forgiving.

Leave your Ego at the Trailhead 

Perhaps the very first lesson I learned when I began training for The Drift was to check my ego at the  trailhead. There is a forest service road near my house that I use regularly for hill work during the  warmer months. When the snow falls this same route is groomed for snowmobiles making it the perfect  venue for specific training. I can vividly recall attempting to mimic my “snow-free” pace up the route and promptly hyperventilating 45 seconds later. On dry ground, my endurance pace uphill on the route  was about 11-minute miles at rate of perceived exertion (RPE) 5-6. Now that same pace was RPE 10+  and not even sustainable for a full minute. Running on any snow will slow you down! I had to let go of  any notion of how fast I’d previously run up the hill and completely focus on RPE. That meant uphill  running and power hiking at paces ranging between 13 to 18 minutes per mile and an RPE (relative perceived effort) of 5-7 depending on snow conditions. A  bruise to the ego for sure, but slowing down meant I was able to move constantly and efficiently which  was faster overall than the start/stop pattern of my previous pacing.  

The Surface 

Typically, when you train for a race, you have a pretty good idea of what the surface will be like. Snow  conditions are a bit harder to predict even when the route is on a groomed snowmobile trail. Therefore,  during training I made an effort to expose myself to an array of circumstances. The goal was to give  myself the experience and confidence to run on whatever snow surface I found on race day. This included: 

  • freshly groomed snow 
  • frozen, hard packed snow 
  • ice 
  • punchy wind slabs 
  • powdery drifts 
  • sun exposed slushy snow 
  • fresh snow on top of an old groomed track 

No two snow years are alike! In all likelihood, conditions encountered on a winter course will not be  apparent until the day of the event. Even closer to the race it is difficult to selectively train for specifics  as the snow surface structure will depend on the temperature and precipitation that occurs in the direct lead up to the race and by then you’re tapering! Plus, winter courses will often feature several different  types of snow depending on the aspect, shade, sun exposure, wind, etc. The possibility of the groomer  breaking down right before the race also exists! Consequently, preparing for multiple scenarios is crucial  during training. I also recommend following the weather patterns very carefully during the two weeks  leading up to the race. This will give you a hint of what you might encounter on the trail on race day so  you can mentally prepare. Regardless, be ready for anything! 

Running in The Negatives (true and wind chill) 

Everyone has their own personal definition of what constitutes extreme cold. For me it is anything under  -10F (windchill or true). For others it may be more or less. In most cases, running in the cold is often  done as a necessity. Not many folks seek out training in freezing weather! However, when training for  The Drift, running in unbearable cold became part of my specific training. I hoped to not only gain 

experience enduring the cold, but to also learn what I personally needed to do to combat the icy blast.  Running in extreme cold should never be taken lightly as hypothermia is a very real and deadly risk. If  you’re new to this type of training it is better to run laps near your car or house in case you need to bail  out. It takes some time to dial in your kit and learn to cope. With experience you can begin to venture  further, but always carry the emergency items mentioned earlier.  

Training in extremely cold weather taught me the importance of getting my layers correct the first time in order to avoid frostbite and hypothermia. If I began with too many layers, I would begin to sweat  heavily a few minutes in. Conversely, if I began with too few layers I would feel like an icicle and never  warm up no matter how fast I ran. In either case layer adjustments posed a problem: if I stopped to  switch layers I would turn into an instant popsicle! I attempted to switch clothes a few times in <-10F  and froze so much I ended up sprinting back to the car and driving home instead. I felt chilled for at least  an hour afterward! In these temperatures stopping was not an option for me. I learned to run a lap or  two around the trailhead parking area before venturing further to make sure I got everything right! I  also began to closely observe the temperature and cloud cover before leaving my car and learned from  trial and error exactly what layers I needed for nearly all situations. 

Running in the negatives presents additional risks aside from the obvious danger of hypothermia and  frostbite. Breathing in cold air can reduce you to a coughing fit and for good reason. In this article written by Deb Balzer, Dr. Aryan Shiari explains that “cold dry air can enter your lungs and cause  irritation, leading to bronchospasm that could cause that tightening sensation of the chest.” Breathing  through your nose, instead of your mouth can help alleviate this problem, but that’s often difficult to do  while running. In fact, my body seems to naturally convert to nose breathing when it gets really cold. Then I find myself short of breath because I cannot get enough oxygen to sustain my energy output. This  is my cue to pull up the collar of my shirt over my mouth. Covering your mouth with your shirt, neck  gaiter, scarf or similar item helps warm the air before it enters your mouth which reduces lung irritation.  

Temperature Swings 

Winter often conjures thoughts of cold, but that’s not always the case. It can be 10F outside and feel  like 40F on a clear, sunny day! Even then the temperatures will vary depending on whether or not you  happen to be running in the shade. Temperatures also change throughout the day especially in the  hours around dawn and dusk.  

Temperature fluctuation must be adapted to with great intention during the winter. I previously  mentioned sweat management in an earlier section, but it is worth revisiting. It is all too easy to leave  on your warmer layers as the sun shines overhead. It’s warm out so the increasing amount of sweat  building under all those jackets isn’t such a big deal. The temperature is mild after all, so why waste time  stopping to take layers off? Two reasons: heat exhaustion and hypothermia.  

Sun is powerful in the winter! It is not only shining down from the sky, but also reflecting back up from  the brilliantly white snow. Heat exhaustion can absolutely happen in the winter! Adjust layers to avoid  overheating! 

Conversely, you might feel mildly uncomfortable running in the sunshine with a sweaty shirt, but you  could round a bend and find yourself in a headwind! Windchill can drastically reduce the temperature feel and suddenly that mildly annoying sweaty shirt is causing you to shiver violently. Or, more subtlety, you can run from an open meadow into a shaded forest. Also, running naturally creates air flow over  your body which is like wind. Therefore, if you run into shade there will be a self-created windchill in  addition to a temperature drop. It is worth the time to stop and change your layers to reduce sweat  build up (elimination is impossible)! In order to avoid multiple stops, you can first attempt to regulate  sweat by removing (or putting on) gloves and a hat. These items can help dump or retain heat without  much effort and sometimes are enough to achieve temperature homeostasis.  

Storms, Precipitation and Wind 

Storms, wind and precipitation are always a possibility for races in any season. The discomfort these  elements can bring are exaggerated in winter because severe weather events are more frequent, the  temperature lower and the precipitation is often snow. A great deal of tenacity, confidence, navigation  savvy and knowledge of the correct gear to use in these less than savory conditions is essential during a  winter race. Choosing to run in these conditions was a critical component of my training. In fact, I would  intentionally plan runs during winter storm warnings. 

It should be noted that I am an experienced alpinist and have spent over a decade navigating through  mountains in winter during horrendous weather conditions. I felt very confident going on a few solo  training runs timed to coincide with storms. However, this is not something I would suggest unless you  have the appropriate outdoor background. You can run around the parking lot in the storm or up and  down a quarter mile of road if you are new to winter storm running. More ideally, find a willing experienced winter athlete and train with them in a storm.  

Navigation is also a critical skill when running through winter storms. Sometimes wind and snow are so  intense that they result in a whiteout. Running through a whiteout is like running in a ping pong ball. You  can’t tell if you’re going up or down, left or right, etc. You may experience vertigo. You may not be able  to see hazards like cliffs. Having the ability to stay on track using a GPS is a winter survival skill. Learn the  skill in a warmer environment before venturing out on winter trail runs and especially before running in  a storm. Fumbling around in -5F trying to learn how to read topo lines is not ideal! Additionally, extreme  cold can cause electronics to fail, so keep items like your phone (which will likely also be your GPS  device) in an inside pocket or with a hand warmer.  

Winter trail races are undoubtedly intimidating events.  However, with creative and intentionally specific training along with the right kit the unknowns inherent in winter events can become manageable and even exciting to troubleshoot. The Drift 28 Miler Run 2023 edition ended up featuring some of the roughest course conditions to date.  At the start my car read -4F (others reported -11F), but the 20mph headwind brought the windchill value  down to -25F. About 90% of the course was not recently groomed and a winter storm that occurred two  days prior (during the 100-mile version of The Drift) left snow conditions on the course soft and slow. By  mid-morning temperatures had warmed to 8F and the sun radiated powerfully overhead making the trail  even softer. Exposing myself to a variety of conditions during race preparation paid big dividends. Every  single obstacle I encountered during the race was familiar to me from training which allowed me to  strategically persevere throughout the day. As a bonus, the training gave me confidence during the race  and provided a huge mental boost as well. I cannot recall having a single low point even during the most  rigorous sections. The hours of suffering in the lead up to the event allowed me to suffer with tenacity  and thoughtfulness on the course and was 100% worth the effort!

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Mental Performance Training for Runners

Mental performance training, also known as cognitive enhancement therapy, is a type of therapy that is designed to improve cognitive function and mental performance. This type of therapy is often used by athletes, including runners, who are looking to improve their mental skills and maintain their peak mental performance.  One of the key benefits of mental performance training for runners is that it can help improve focus, concentration, and decision-making during training and races. By improving these cognitive skills, runners can better cope with the physical and mental demands of their sport, ultimately enhancing their performance.

Mental performance training works particularly well for runners because it targets the psychological aspects that are crucial for success in the sport. Running often involves pushing one’s physical and mental limits, requiring a strong mindset to overcome challenges such as mental fatigue, race-day anxiety, and self-doubt. Mental performance training equips runners with tools and strategies to maintain focus, manage anxiety, and stay motivated during training and competitions. Furthermore, techniques such as visualization, goal-setting, and positive self-talk can help runners build mental resilience, allowing them to better handle setbacks, adapt to varying race conditions, and maintain a growth mindset . Ultimately, mental performance training enhances a runner’s mental fortitude, leading to improved performance and a more enjoyable running experience.

Another advantage of mental performance training for runners is that it can help prevent mental fatigue and burnout. Runners often face mental challenges during long training runs or races, and mental performance training can help them develop mental resilience and coping skills, enabling them to overcome these obstacles and maintain peak performance.

Incorporating mental performance training into your running routine is also a great way to maintain overall mental health and wellbeing. This type of therapy can help runners manage stress, anxiety, and other mental health conditions, ultimately improving their overall wellbeing and quality of life.

If you are interested in incorporating mental performance training into your running routine, here are a few tips to get started:

  1. Research sports therapists or mental performance coaches who specialize in working with athletes and runners. You can start by checking local listings or asking for recommendations from fellow runners or coaches.
  2. When selecting a therapist, consider their credentials, experience, and any client testimonials or reviews. Look for a Certified Mental Performance Consultant (CMPC) or a therapist with a background in sports psychology
  3. Discuss your running goals and expectations with your therapist, and develop a personalized plan that is tailored to your needs.
  4. Attend regular sessions with your therapist and be open and honest about your progress and any challenges you may be facing.
  5. Practice the mental skills and techniques that you learn in therapy, such as visualization, goal-setting, and deep breathing, during your daily runs and races .
  6. Be patient and consistent with your therapy, and be willing to adjust your plan as needed.

In conclusion, mental performance training is a valuable form of therapy for runners who are looking to improve their cognitive skills and maintain their peak mental performance. By incorporating this type of therapy into your running routine, you can improve your focus, concentration, and decision-making, prevent mental fatigue and burnout, and maintain overall mental health and wellbeing.

Takeaways:

  • Mental performance training can help improve cognitive function and mental performance in runners.
  • It can prevent mental fatigue and burnout, and improve overall mental health and wellbeing.
  • Research sports therapists or mental performance coaches who specialize in working with runners.
  • Consider credentials, experience, and client testimonials when selecting a therapist.
  • Attend regular sessions and practice the skills and techniques you learn in therapy during your runs.
  • Be patient and consistent with your therapy, and be willing to adjust your plan as needed.

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

Tips for Making Treadmill Running Less Boring with Coach Sanne Lansink

By Coach Sanne Lansink

You’re not alone if you love running outdoors and despise running inside on a treadmill. Although the activity is the same in many ways, being outside offers a significantly different experience than running indoors. Yet many people find themselves turning to a treadmill at some point throughout the year: security reasons, dealing with extreme weather, or to escape air pollution, to name a few. 

Completing a run on the treadmill can be much harder mentally than completing the same run outdoors. Treadmills can sometimes be boring or offer less stimulation than a trail outside. But if a treadmill run is in your future and you find yourself dreading that treadmill, here are a few tips to keep it entertaining.

  • Listen to Music/podcasts– Listening to music or podcasts can be very entertaining. A good trick is to pick a playlist that you used to love. For example a throwback to high school or middle school. Songs from years ago are less likely to be overplayed on your playlist and the radio, so the chances of you getting bored of them are slim.
  • Watch TV- There is no better time to watch TV than when you are running on the treadmill. Save your favorite series for the days you are scheduled to run. That way you are excited to get on the treadmill to watch your show. Saving your special show for the treadmill will also have you looking forward to running indoors and will give you a positive outlook on the dreaded treadmill. Save movies for your long runs. Nothing is worse than finishing a show mid-run and not being able to find another one. Not only would that leave you bored but also frustrated! 
  • Phone a friend- Invest in good Bluetooth headphones and catch up on your calls. Since most runs are done at an easy effort, you should be able to hold a conversation. While running, call your chattiest friend, mother, or anybody willing to listen and have a chat. Before you know it, your run will be over.
  • Run Blind- A helpful but frustrating feature on treadmills is the screen that displays how far you’ve gone and how much time has gone by. If you watch the numbers carefully, you will notice that they change slowly. Watching the time tick by can be very frustrating and make the run feel much longer than it is. So cover the screen with a towel and check only when you think it may be necessary!
  • Treadmill features- Some treadmills come with video footage of scenic trails. If you have access to one of these treadmills then check out the different trails and places you can run in the world.
  • Run with a friend- Find a gym that has two or more treadmills available, and bring some friends. Running with friends is always more enjoyable than running alone. So pick two treadmills that are side by side and enjoy each other’s company.
  • Create an encouraging environment- Many people have their treadmills tucked away in their basements or garage. Typically a room or space that has been forgotten about. Organize this space so that it is a place you enjoy being in. Hang up your favorite medals, a chalkboard with your goals written on it, and some wall art with an inspirational quote. A little effort goes a long way, and before you know it, your treadmill will make you feel like an elite runner. Adding a fan to the space can also help with airflow and temperature regulation.

The next time you find yourself procrastinating a run, or avoiding it altogether because of the treadmill, think of all the ways you can make it more enjoyable. The best way to stay committed to running on the treadmill is to establish a routine and to set yourself up for success by creating an environment that encourages the habit you’re trying to create.. A positive relationship with the treadmill can be crucial to having a successful training cycle. especially when you’re subjected to all the things mother nature has to offer.

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

Running at Elevation: Will an Altitude Tent Help You Prepare?

with Coach Dandelion Dilluvio-Scott

In the spring of 2022, I was preparing to move from the Puget Sound Region of Washington State to the  foothills of the Wind River Range in Wyoming in early fall. I was, of course, caught up in important moving preparation activities like panicking that all our stuff wouldn’t fit into the truck. In between trips to the dump in an effort to purge and ensure everything would indeed fit in the truck, I found myself pondering how my body would react to the long-term change in altitude. As a mountain athlete living in Washington, I spent a respectable amount of time at elevations between 6,000-14,000 feet. Despite this regular exposure I was never truly acclimated to high elevation. In Jason Koop’s book Training Essentials  for Ultrarunning- Second Edition he notes that true adaptation takes 2-4 weeks of continuous exposure to achieve. Being that my time in the high mountains leading up to the move would be limited mostly to  weekend adventure runs and mountaineering excursions I was certainly not going to meet the dosage requirement. This posed a problem for two reasons. One, feeling sluggish for up to a month upon arriving in the Wind River Range seemed like the opposite of delightful. Two, I wanted to race the Run the Red Desert 100k a week after my arrival to Wyoming. After contemplation and research, I decided that the best option to solve this conundrum was to deploy the use of an Altitude Tent. 

Acclimating with at Altitude Tent: A Brief Review of the Science 

An altitude tent allows an athlete to acclimate through normobaric hypoxia exposure. More simply, this means replicated altitude. When you are standing on top of a summit like Grand Teton, there is a lack of oxygen density. Therefore, oxygen availability to the body is limited as a result of low air pressure. To  imitate this environment an altitude tent lowers the concentration of oxygen using a generator/pump  device that removes some oxygen from inside the tent chamber and replaces it with nitrogen while the air pressure remains unchanged. 

In the end, normobaric hypoxia exposure will elicit the same body response and adaptations as  hypobaric hypoxia exposure (ie: standing on the summit of Grand Teton). In either scenario, long term  exposure to either real or “fake” altitude will cause the body to go through a series of changes in  response to the decreased oxygen availability. In the short term, ventilation or breathing will increase  and a person may experience increased fluid loss leading to dehydration. As time goes on the body will begin to acclimate and increase the production of red blood cells and capillaries. Ultimately this allows  the body to transport more oxygen and, therefore, somewhat counterbalance the lack of available  oxygen at altitude.  

Is an Altitude Tent Right for you? 

A quick review of the section above might lead you to believe that an altitude tent is an ideal  contraption. It sounds like the perfect solution for an athlete preparing for a high elevation race without  the luxury of arriving at the destination with enough time to acclimate via hypobaric hypoxia exposure. 

However, one should proceed with caution when choosing to utilize an altitude tent as part of race  preparation. Altitude tents are not without flaws and, sometimes, these imperfections can offset any  benefit they might otherwise introduce to your training regimen. Take these items into consideration before you click the “place order” button:  

Considerations: 

  1. It Ain’t Cheap: Altitude tent setups can cost upwards of $2,000. It is not a small gadget that you  buy on a whim. This is an investment! Therefore, be sure to do your homework both by reading  further in this article and doing some additional research. Many altitude tent companies offer  tent rentals and some even have a rent-to-buy option. I highly recommend taking the rental  route if available so you can test the product and find out if it will fit in your training and lifestyle  needs.  
  2. Higher is not Better: Some companies sell a diverse selection of generators with different max  altitude levels. For running purposes, a system that can reach 10,000ft will suffice. Sleeping in an  environment above this level will not harm you, but there is no added benefit as described in Jason Koop’s book Training Essentials for Ultrarunning- Second Edition. 
  3. Humidity and Heat: You are effectively sleeping in a (mostly) plastic bubble with very little  ventilation. Sooner or later the confines of the tent will begin to feel like a steam sauna complete  with humidity. Of course, with humidity comes condensation. In a dry climate condensation will  simply come in the form of minor dampness on the inner tent walls. However, in a high humidity  atmosphere the condensation can accumulate to the point where you get rained on every time you roll over in your sleep and happen to touch the tent walls! To combat these unpleasantries you may need to invest in a mattress cooling system on top of the already pricy altitude tent in order to get a good night’s rest and properly recover. 
  4. The Ruckus: There are two noise making mechanisms associated with a tent setup: The pump and the generator. The generator’s motor emits a somewhat loud humming sound throughout the night. To some this is white noise and not an issue. Others will find the constant drone irritating making it impossible to fall asleep. The pump action of the mechanism can cause  further disturbance. A tube runs from the generator into the tent to regulate the oxygen. With each pump there is a puff of air that makes a sound akin to a St. Bernard breathing very heavily in your ear. Again, this is a non-issue for some and a huge concern for others.  
  5. Time & Daily Elevation: You’ll recall from the first paragraph that it takes 2-4 weeks for an athlete to acclimate while living at high elevation 24/7. The altitude tent will only be used during sleep which amounts to 7-10 hours per night for most folks. Once you leave the tent any adaptation gains are compromised. Jason Koop notes in his book, Training Essentials for Ultrarunning- Second Edition, that there is no official protocol for how many nights one needs to use an altitude tent to achieve full acclimation. Furthermore, no one fully understands how the daytime elevation of the athlete affects the speed of acclimazation or the tent’s effectiveness overall for that matter. For example, a person living at 500ft will likely respond differently sleeping in an altitude tent than a person spending their daytime hours at 6,000ft. Therefore, any regimen you set will mostly be trial and error and not based wholly on science.  
  6. Your Partner: If you sleep with a partner their sleep patterns and tendencies will need to be taken into account in addition to your own. Perhaps you’re unbothered by noises, but the sound of the pump will keep your partner up all night glaring at you in disdain. Or, more simply, maybe your partner doesn’t like the idea of sleeping in the confines of a tent regardless. In short, talk to your partner before committing to a tent! 

My Experience with An Altitude Tent  

Circling back to spring 2022… I considered each available brand when I made the decision to use an  altitude to prepare for both training regularly at high elevations and Run the Red Desert 100k.  Ultimately, I settled on renting (and later purchasing) the MountainAir Complete System Automatically  Controlled Altitude Tent. This particular model provided mitigation measures to soften (not eliminate)  the inherent issues of altitude tents. My detailed review of the tent can be found here.  

It’s not recommended that you immediately set the tent to 10,000ft on your first night. It is best to  slowly “climb” the mountain. I set the tent to 5,000ft to start with the plan of increasing the vert by  500ft every night until reaching 10,000ft. This ascent rate was a bit too hasty and sleep quality was inhibited so I dialed it back and added 500ft every 3-4 nights.

For about two weeks I noticed myself breathing rapidly while in the tent and I could absolutely tell when I zipped the door shut that the concentration of oxygen differed from that just beyond the confines of the tent chamber. I did not notice any difference in my sleep patterns or recovery. Meanwhile my husband was unable to sleep well in the tent regardless of the elevation setting and began spending the night on the couch while I continued my acclimation process in the tent. I’m lucky he was so patient while I experimented with the tent and we have since worked out a schedule with tent use frequency so we don’t need to sleep separately every night! It took about 4 weeks of using the tent on weeknights for my breathing to even out and to not notice a  difference in the air within the interior versus exterior of the tent.

As there is no protocol for altitude tent dosage, I simply planned on using the tent nearly every night whenI wasn’t sleeping at natural elevation in the mountains. I followed this strategy diligently right up until the 90+ degree days of summer arrived. At this temperature the air conditioner, a fan inside the tent and our newly acquired mattress cooling system combined couldn’t bring the climate inside the tent to equilibrium. On those nights I’d wake up covered in sweat and hastily unzip the tent doors as condensation fell from the ceiling creating a not a no so pleasant midnight drizzle. I learned after a few nights of this fiasco that when the external temperature verged on sweltering it was best to just sleep with the tent doors open and the generator silent. By this time, I’d spent nearly 3.5 months sleeping in the tent with little interruption. I theorized that my body was acclimated well enough that taking a few days off here and there would not cause a significant decline in adaptation so long as I slept in it 2-3 nights a week and spent weekends at naturally high elevations. 

In August,  I decided to attempt an adventure run up and down Mount Rainier in a day. I had summited the 14,411ft glaciated volcano traditional style several times prior to this excursion. During those previous ascents I experienced some version of sluggishness and/or nausea on the upper reaches of the climb  and wondered if and how sleeping in the altitude tent would affect my performance  on this car-to-car adventure. The verdict? I set PR after PR on this ascent of Rainier. Part of this was attributed to increased overall fitness since my last ascent and completing the climb using lite/and fast methods (trail runners and vests instead of mountaineering boots and 60lb packs for example). However, even though I definitely felt the altitude as I ascended, my pace did not turn into a sluggish trudge nor did I feel any hint of nausea. Instead, my steps merely slowed a bit as I continued upward at a steady pace to the summit. I have no way to measure what percent of the performance increase was accredited to the use of a tent. However, I believe it did play a factor.  

A month later I found myself at 7,440ft at the start line of Run the Red Desert 100k. It had been about 12 days since I last slept in the altitude tent as it was still packed in a box and that box was likely  somewhere at the very bottom of the giant pile of boxes in our living room. However, I’d spent the last week living at 5,500ft and training on trails at 7,500-8,000ft. When I stepped off the start line at Run the Red Desert 100k I felt normal. The altitude was a none-issue for me during the race and, in fact, it was my best race performance to date. Again, I do not know what percentage of my performance was  fitness-based v. acclimation-based. I can say that I chatted with several racers from lower elevations  who were very fit, but struggling with the altitude on various levels. In my opinion, using the altitude  tent in conjunction with training at altitudes above 6,000ft at least once a week in the months leading  up to Run the Red Desert 100k played a role in enhancing my performance.  

The experience and conclusion I described above is just that: my experience and my conclusion. It is not a scientific study using proper procedures, a large sample of athletes or control groups. You may have a completely different experience using the altitude tent. However, I hope that my story provides insight to athletes considering the use of this piece of specialized equipment as part of their race preparation. As for me, I continue to use the tent as part of my training and will remain doing so as long as it doesn’t impact my sleep quality and recovery. Happy acclimating!

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

brian comer running coach

What is Base Building for Runners with Coach Brian Comer

What is Base Building?

When it comes to running, base building is often characterized by lots of easy running with some strides to maintain footspeed as a reintroduction into run training following a break. It is often incorporated at the beginning of a training cycle as a means to get back into the flow of training without doing too much too soon. Intensity stays low as the mileage gradually goes up. As a rule of thumb, mileage and intensity should rarely if ever be increased simultaneously as doing so can raise the risk of injury. Likewise, when starting a base building phase, one doesn’t immediately jump back to the mileage level they held at the peak or towards the end of their previous cycle. It is a gradual buildup that usually spans the course of a few weeks. 

As the name suggests, base building is intended to build a base, or in the case of distance running, to build one’s aerobic engine. This is due to distance running being largely aerobic in nature. But while base building does principally seek to boost a runner’s endurance, it can also train your central nervous system and improve muscular strength. While one may feel inclined to boost mileage during this phase, this can often be counterproductive. If one feels the need to increase training load, implementing cross training and strength training could work better as you’re likely coming off a period of either active rest or complete rest. 

Generally, more experienced runners can not only sustain higher mileage, but they can also get away with having a shorter duration for base building. This article will seek to not only dissect what base building is but also offer suggestions for how to do so, bearing in mind that not all runners are the same and thus, there is no cookie cutter, one-size-fits-all template.

Key Considerations

As mentioned in the intro, what base building looks like for one runner might not be what it looks like for another. While base building consistently calls for stacking easy, steady miles, it is imperative that all runners program it into their training cycle. It is the adaptations made in base building that help you absorb the harder training that is set to come.  Base building isn’t necessarily sexy and can seem monotonous and boring at times, but it pays off in the long run as you embark on the goals you have set in the coming training cycle. Strides during base building can help break up the monotony while scratching the itch for some fast running as you maintain basic footspeed. These are all truths that can be applied to a runner’s base building phase, regardless of experience, PRs, and prior training history. 

As for the differences, base building looks different depending on factors like prior training history, what goal events you’re training for in the upcoming cycle, and injury history. As you’d suspect, injury prone runners should be mindful of not using the lack of intensity to ramp up the volume. Running is a high impact sport and without proper preparation, you run the risk of not being able to handle that impact. With appropriate base training (running and strength training), the body can adapt to the impact by strengthening muscles, bones, and joints.  Regardless of varying training histories, a runner who is planning to focus on the 5k in their upcoming training cycle won’t have the same base building phase as a runner who intends to focus on the marathon. This is due to the difference in demands and priorities for each event. Even removing special considerations for the marathon, having the target race as a longer distance calls for more training volume throughout the program, base building included. Also, it is never too early to factor in what type of course you’ll be running in your goal race and homing in on the specific training needs it presents. Is it on the trails or the roads? Hilly or flat? These are all questions that can be answered and applied early on in your training, even during the base phase. 

How Long Should I Base Build?

When discussing training history, it dives deeper into the question of how long one should build a base. While experienced runners can get away with a shorter base phase, a minimum duration for all runners to consider would be to follow a base building phase for 4 weeks. McMillan Running even offers a suggestion of an even longer base phase, broken into two, 4–8-week increments. The first 4-8 weeks being the mileage base and the second 4-8 weeks comprising the workout base. The mileage base is exactly what everyone thinks of when they think of base building, where a runner is either going back up to a previous training load or building up to a new one. The workout base is a way to get prepared for the faster running that typically follows the base plan Likewise, if you’re coming off a lengthier break, say for an injury, then it would suit you best to have a longer base phase than if you had been healthy and taken a more standard break following the end of your last training cycle. Going back to the earlier point on goal events, the longer your goal event, the longer the base phase. 

What does it all mean?

There are well known hallmarks to base building in distance running that apply to everyone. The stacking of mileage and strides to maintain basic footspeed to reiterate a couple, but it is in the differences that tell a runner what they really need to know. Nobody knows you or your needs as well as you do so you’ll be your own best judge as far as what the base phase will look like for you. Just because something worked well for you in the past doesn’t mean it’ll work as well again. Our bodies require change in order to adapt and grow and by doing the same thing over and over again, you may be stunting your growth as a runner. The distance you’re focusing on in the upcoming cycle might not be the same as the previous cycle or you may be coming off a longer break due to nursing an injury. These are all factors that should dictate how you proceed with building your running base in order to determine how to best build your foundation and tackle the goals you have set for the season ahead.

brian comer running coach

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

Variations on the 20 Minute Tempo and Why it Matters

The Burn Is Real

We’ve all been told the same thing by nearly every coach, physical trainer and fellow athlete in existence, namely that lactic acid is the enemy, a nasty gunk that makes your legs burn, seize up and eventually slow down against your will. While there are some elements of truth to this misconception, modern research has dramatically changed the story we’ve all been told. I’m going to risk spoiling the ending for those who aren’t necessarily here to dive into the science behind what is happening when we run hard.  Simply put, during anaerobic efforts, lactic acid isn’t what’s causing your legs to feel heavy and unresponsive, it’s a different byproduct altogether. While this doesn’t mean that we need to throw all of our lactate threshold workouts (AKA tempo runs) out the window, we can better tailor them to cope with what’s actually happening. In fact, by teaching our bodies to deal with the true culprit of “the burn” we can prepare our anaerobic system for more realistic race specific scenarios and even take advantage of a range of stimuli in order to cause a more robust and extensive adaptation.  Interested in the science of it? Read on! Here for the training impact? Skip ahead!

It All Starts With Energy Demand

All endurance coaches and athletes have their own differing definitions for the exertion level where our bodies begin processing glucose anaerobically (without oxygen). For our purposes however it’s important to nail down some common language. At the risk of oversimplifying it, lactate threshold (LT) is the point on the spectrum at which an endurance athlete can train hard but still keep it aerobic, clearing lactate as quickly as it accumulates in the muscles and in the blood.

To understand lactate and why it gets such a bad rap, it helps to understand how we generate energy while we run. During fully aerobic exercise the body uses glucose (fuel) to create ATP (energy) through several complex reactions and processes.  Even in an aerobic state, byproducts such as lactate are still created but they are able to be utilized or diffused back into our bodies.  In an anaerobic state however, the demand for oxygen is too high for the amount of oxygen we are taking in and/or processing.  While we can still utilize glucose anaerobically in order to create ATP, it’s up to 18 times less efficient than aerobic glycolysis and this results in the “boogeyman” of anaerobic activity, lactate, more commonly known as lactic acid. However, the lactic acid that supposedly gums up our muscles is a fallacy. Rather, almost as soon as lactic acid is created it immediately dissociates (separates) into lactate and Hydrogen ions. The excess Hydrogen causes an acidification of our muscle fibers and blood and affects muscle contraction speed and muscle contraction power resulting in our legs feeling like they’re unresponsive and moving through molasses. While this acidification does correlate with an increase in lactate, it isn’t caused by it. However, the fact remains that our legs still feel heavy and inefficient as we exert ourselves farther and farther past our lactate threshold for longer periods of time.

Variety Is The Spice of Life

If lactate doesn’t cause our legs to seize up and feel unresponsive, then why should we bother training our body to deal with lactate at all? As it happens, lactate can actually be processed as a fuel in the liver, heart and brain and can even be used to create additional glycogen to be used as fuel. This “recycling” can relieve small amounts of the energy demands we are experiencing, and help us to clear out some of the byproducts that are building up. We just need to consistently train this adaptation in order to take advantage of it. For example, the traditional lactate threshold workout is roughly 20’-30’ at a pace sustainable for approximately an hour (this is also the pace most often spit out by online running calculators, anywhere from 10k to half marathon race pace depending on the runner). In this sort of workout, the idea is to steadily adapt to running at a faster pace while still processing all the lactate that you are creating.  While such workouts certainly work to a point, they’re one dimensional and don’t teach our bodies to also take advantage of our ability to use lactate as a fuel.  Additionally, as studied by Dr. Jan Olbrecht, ten to twenty days after traditional workouts such as these, physiological changes begin to manifest. Unfortunately however, these same adaptations begin to level off after a relatively short period of time, resulting in a plateau as the runner will need increasingly larger stimuli in order to continue adapting.  Essentially, the runner will have become efficient enough at 20’ LT runs that their body no longer needs to adapt significantly in order to “survive”.

This is where varying LT comes in.  Rather than just targeting 20 minutes at a steady pace, alternating paces both faster and slower than your target LT pace will work the LT system, but from a different direction. Rather than riding the line steadily, as traditional tempo workouts would have, attempt to push it down by throwing in quicker segments that will dump some lactate into your system, while also mixing in slower ones to  force your body to deal with it by processing and utilizing that lactate. At the same time, by throwing faster paces into the mix, LT workouts are immediately more specific to racing any distance. After all, since when are all races the same pace and effort throughout?  There is no exact recipe to this style of LT workout, faster paces can mean anything from 800m pace – 10k pace, and there is an endless assortment to the work/rest ratio that could do the trick.  

As a second option, try flipping the traditional “finish with the fast stuff” thinking on its head by adding small doses of LT work to the end of more anaerobic workouts such as hill sprints or intervals. Doing so will force you to again practice clearing and utilizing the lactate that has built up throughout a workout. Training for a marathon? Try adding variable paces to the end of your long run.  Accelerating through marathon pace, half marathon pace and 10k pace (or faster) has the same “over/under” LT effect while simultaneously being very specific to marathon racing due to the large aerobic component. 

Caveats and Tips

First off, there’s nothing inherently wrong with traditional steady LT runs. They’ve stood the test of time for a reason, they work. At some point though, every runner will need to change their stimulus in order to advance, it’s the nature of the sport.  Second, as modern research proves what many renowned coaches such as Bill Bowerman, Arthur Lydiard and Renato Canova (among many, many others) have known for decades, it doesn’t prove other coaches necessarily wrong, just that there was more to the story than previously thought.  Below I have included a few potential workout suggestions for various target races. Have some questions? Not sure where to start? Want some suggestions for your own workouts?  Shoot me an email, there’s nothing I love more than talking running or diving into training! – (See bio and contact info at bottom of this article.)

P.S. – This fact is so wild I can’t not include it.  Some of our earliest misunderstandings of lactate came from…FROG LEGS.  Seriously!

Now Let’s Have Some Fun!

Workout #1 –  20’ alternating between 3min at LT effort and 30s at 5k effort.

A Good Fit For – A beginner, intermediate or advanced runner trying LT variations for the first time, can fit anywhere in a training cycle.

Description –  For 20’ of continuous running, alternate between 3min at a LT effort and 30s at 5k effort. Oftentimes the hardest part isn’t the faster segments, it’s settling into the LT pace without slowing down as we are accustomed to doing after a faster rep.

Workout #2 –  3-5×5:00@LT with the middle (3rd) minute at 5k effort 

A Good Fit For – A beginner or intermediate 5k-half marathon runner who is beginning to add LT variations into their runs, or who has plateaued after several weeks of traditional LT work.

Description –  Run 3-5 LT intervals on 60s-90s rest, press the middle minute at an effort around 5k. This gear change is great practice for racing shorter distances and adds in small doses LT variation.

Workout #3 –  5-7x(800-400) of continuous running, alternating between 800@10k pace and 400@marathon pace

A Good Fit For – An intermediate or advanced runner in the late stages of training for a track 10k or even a marathoner in their last 4-6 weeks of training.

Description –  Continuously alternate between 800@10k effort and 400@MP. Again, the challenge is often in the rest! We are trained to “let up” after harder intervals and easing up on the gas without stopping is challenging at first.

Workout #4 –  2000 – 1600 – 1200 – 800 Advancing through 10k, 5k, 3k, mile pace respectively with the last 400m of each dialed back to LT effort.

A Good Fit For – An advanced runner training for anything from the 3k up to the half marathon

Description –  In the same vein as the Michigan workout, complete a 2k@10 effort, a 1600@5k effort, a 1200@3k effort and an 800@ mile effort with the final 400 of each rep cut back to LT effort. For rest, take anywhere from 90s-3:00. The target here is to get some specific and high-end anaerobic running in while again adding a dose of LT clearance and utilization. 

Workout #5 –  3x(3×300) cut downs + 2mi@LT pace, 90s between reps and 3:00 between sets

A Good Fit For – An advanced runner in the late stages of training for a 1600-10k

Description –  Run three sets of 3×300 starting around 3k effort for the first set and advancing to a little faster than mile effort for the second set and closer to 800 effort for the third. It’s never too late to maintain your efficiency at faster paces. By taking a few minutes and tacking on a 2mi@LT, we again work to clear and utilize the lactate we build up in these types of faster, very anaerobic workouts.

Photo: Syracuse Half Marathon

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

Off-Season Training for Runners

This article will answer:

  • What is the off-season?
  • Myths about taking an off season.
  • Why is an off-season important?
  • How to train during the off-season.

What is the off season:

Off-season is a time where training intensity and volume are reduced. For many runners this is between races or goals. It’s a phase in running that can last a couple of weeks to a couple of months, but there is no set duration. The duration and level of activity during an offseason are often determined by the upcoming season, but also by the previous season. The off-season is used to recover mentally and physically, as well as to reflect on the past season, and to plan for the next. 

Characteristics of the off-season include: 

  • Substantial reduction in training volume and intensity
  • Mental break
  • Rest
  • Skill/formwork
  • Goal setting
  • Structure training plans for the upcoming season
  • Cross-training
  • Assessing strengths and weaknesses
  • Trying out new equipment/clothing/shoes 

Myths about taking an off-season

“I will lose my fitness”– There have been many studies on detraining and training cycles. Studies have found that even after 2-4 weeks of inactivity the decline in Vo2max was about 6%, which is deemed insignificant (Coyle et al., 1986).

“I am running great, why change anything?”– Anything can feel good until it doesn’t. Training plans are designed to have peak moments and moments of recovery. Taking a planned recovery phase is important for your training plan to be most effective. 

“I won’t know what to do without my training plan”– Off-season training doesn’t mean you need to throw all planning out the window. You just need to listen to your body, and structure a different kind of plan. Many coaches help their athletes with a plan for their off season.  

Why is an off-season important?

There are a number of reasons for the off-season – here are a few. The off-season is used to reflect and to plan for your next season. You can use this time to plan your race calendar, work on weaknesses and develop an effective training plan. Mental burnout can occur for some runners and the off-season is a good time to rest, reflect, and find new motivation. Our bodies also need rest and the off-season is a great way to ensure that your body is getting the most out of training overtime by ensuring adequate rest. An off-season can also help to prevent overuse injuries and can allow for rehab of injuries acquired during the previous season. By taking an off-season, you’re setting yourself up for success in the next season. . 

How to train during the off-season

The intensity and volume should be lower during the off-season but that does not have to mean no running. Some runners will take some time off of running depending on how their season went and how much recovery is needed, while others may simply reduce their mileage and intensity. It is recommended that runners still maintain a healthy diet and exercise at least  3-4 times a week during off-season. 

When planning your off-season training it is important to evaluate your past running season and the plan you followed. 

  • After a rough season (A season troubled with injuries and aches, both minor and major ones included, or one with some mental burnout.) Training should include time off of running to heal the body and mind. Sometimes this may include time without any workouts if needed and then one to four weeks of low impact cross training such as cycling, rowing, swimming, or elliptical. Strength and mobility exercises can be added as well to work on strengthening weaker areas and rehab any injuries. Shorter easy effort runs can be added once the body and mind are feeling more recovered. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. The training plan should be reevaluated to see what can be changed to reduce mental burnout and injuries. 
  • After a so-so season (not an awful season but not an awesome season either) Training may include several weeks of easy effort, shorter running workouts. This will allow your body to  recover from the racing season and adapt to a lighter workload. Running drills can be added to ensure your form doesn’t get lazy with the reduced efforts. Low impact cross training should be added to keep training fresh and offer ability for moderate to high intensity workouts with less impact on the body. This time can be used to evaluate your training plan to see what can be added and tweaked to improve your next racing season. 
  • After a good season (a season where physically and mentally you felt strong, accomplished or got close to meeting your goals) Training may include several weeks of shorter, easy runs to allow time to recover from intense training and then can progress to a mix of varied intensity run workouts such as hills, intervals, fartleks, tempo and easy runs. Mileage will stay pretty steady to allow for quicker recovery after workouts. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. Low impact cross training, strength and mobility should all be parts of off-season training to keep things fresh and balanced. It is important to think of your priorities for next season to ensure you focus your training properly moving forward. 

Off-season is a great time to work on setting goals for the next season, look at your nutrition plan, sleep, develop some mental toughness, and simply deal with the daily stresses of life!  You may want to consult with a dietician, physical therapist, or mindset coach to optimize your plan for the next season. This is also a great time to work with your running coach (or to  hire one!) to help build out the plans for your next big running adventures! And once you are ready to resume training you should feel confident in your routine and plan. You’ll be healthy, with a strong and rested mind, and you’ll be ready to tackle newer and bigger challenges ahead.

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

Keeping your Run Mental Game Strong

Off-Season Soul-Searching for the Runner

While many of us are wholly acclimated to running long, grueling miles, and we’ve all had our grit, determination, and mental strength tested in ways non-runners can never fully understand, winter running is a beast of a sport unto itself. One that tests even the most experienced, hardened runners, and one that requires a little patience, a tolerance for discomfort, and the ability to think outside of the traditional training box. Subzero temps see a rise in cross-training runners; weights are dusted off, Peloton shoes are brought out of hibernation, and runners limber up in weekend yoga classes as they stare longingly out at the blustery cold and sheets of ice.

Though these icy conditions and serious snow drifts can make getting your miles in challenging, if not downright impossible, there are other opportunities to be had during the off-season. Even the most intense winter cross-training schedule is likely to be lighter than the average runner’s regular training log, leaving more time for….what, exactly? Reading? Catching up on a woefully neglected Netflix line-up? Or perhaps this relative abundance of free time during the running off-season is the ideal time for some soul-searching. A time for discovering – or rediscovering – your purpose as a runner.

Soul-searching is an awfully lofty term. Start throwing around words like “purpose” at the gym and you may be accused of being pretentious and out-of-touch. Fair? Perhaps. But spending some time really thinking about your why can have a lasting impact on your health and happiness.

As a coach, I have lost count of the number of runners I’ve talked to who discovered running at some point in their adult lives and feel compelled to train for a race because it’s just what you do as a runner. Now, there is NOTHING wrong with running goals that are race-focused. Having a specific target – both in terms of distance and date – can be incredibly motivating and provide a tremendous confidence boost once completed. But we can’t all live in a continuous ebb-and-flow of training cycles – or at least, our bodies will eventually protest if we do. And eventually, as with any cycle of work and reward, the reward loses its luster after a while and crossing that finish line becomes mundane. So, when we take away the bells-and-whistles of racing, what are we left with?

Personally, my big race days are behind me. I rarely race anymore, and when I do, it’s a low-key local race or a trail race I can do with my brother. Contrary to what I recommend to my clients, I run every single day without fail, averaging 10-12 miles/day. I do this because my running purpose has become clear to me over the years. Not only am I a better mom, wife, sister, daughter, employee, coach when I’ve taken that time for my physical and mental health, I have my best brainstorms for my coaching business – and life in general – while I’m running. And, at the risk of sounding arrogant, I know that many of my friends and neighbors are inspired by my dedication and willpower; in a sense, I run daily because we all need a little continuity and consistency in life. If I can be that source of consistency for even a few people, then I have done my little part in this world. And for some people, seeing me find time in my busy schedule to run 10 miles every single day is the inspiration (or guilt-trip?) they need to take some time for their daily self-care, too.

So take these colder months and challenge yourself in a different way. Keep the cross-training up, log those cold-toed miles when you can, but carve out some time to really consider why you started running – and why you keep running (and no, an excuse to eat more pie at Thanksgiving is NOT an acceptable answer). At the core of this process are fundamental questions you must ask yourself about your what, why, and how.

  • What are my talents, my strengths, my gifts?
  • Why do I push myself to be a better person, a more fulfilled person? Is it for myself, for my kids, another family member? What is my BIG goal in life, how I envision myself in 10, 20, 30 years?
  • How can I become this best version of myself?

Most importantly, be fully honest with yourself. There are no right or wrong answers here; we all bring something of equal – if different – importance to the table. And there’s no time like the present to figure out exactly what your why is.

arlington running coach

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

The Ins and Outs of Tapering

Runners working toward a half marathon and particularly a marathon or longer often hear talk about tapering. They know it means they should decrease their mileage and scale back their workouts as the race gets closer; however, many runners avoid tapering because they fear it will negatively affect their race-day performance. Even when runners do taper, many of them do not have a full understanding of why they should taper, much less how they should taper. 

WHAT IS TAPERING?

In general terms, tapering is a gradual reduction in training load. It focuses on adjusting the volume and intensity of training in preparation for an upcoming race to allow the runner to peak at the right time. It is most associated with longer races, from half-marathon to ultra but can happen to a smaller degree before shorter races. Recreational runners who do taper tend to focus most on tapering before marathon distances and longer, although some taper before half-marathons as well. However, studies have shown that most (64%) recreational runners tend to either not taper or not have a disciplined approach to their taper, which can negatively affect their race day performance. 

WHY TAPER?

Many runners are afraid of tapering because they think it will negatively affect their race-day performance. However, the opposite is actually true. Tapering allows the body to start to go into a recovery mode of sorts, where the decreased training load helps reduce the physical and psychological stressors it endured during many weeks of tough training.  This recovery mode will allow the body to replenish your glycogen stores, revamp your immune system, and improve enzyme and hormone levels. The body has been taken to the limit during training, and the taper is designed to rebuild and re-energize it and get the athlete ready for race day.

Many studies have shown that race-day performance typically improves by about 3% when a taper is implemented. What better reason can an athlete have to taper than this? This improvement in performance is due to positive changes in the majority of body systems due to the decrease in training stress. Few fitness gains are made during this process. It is more of a way to allow the body to rest and prepare itself for optimal performance. 

HOW TO TAPER

Even when runners do taper, many know very little about exactly how they should go about it. There is a fine line between tapering too little and too much, and this line can be different for each person. However, there are general guidelines that everyone can follow and then tweak based on their own experiences. 

Most studies have suggested that it is optimal to maintain the training intensity during tapering (i.e. continue to run marathon pace tempo runs or appropriate speedwork), while training volume (i.e weekly and long-run mileage) is decreased significantly over the taper time and frequency (i.e. number of training sessions/week) is also usually maintained. It has also been suggested that consistent progressive tapers (i.e. where the training volume is gradually decreased by a certain percentage each week) are associated with better marathon finish-time results for recreational runners than a less disciplined taper (i.e. where volume is decreased one week but then increased the next). There are other ways to decrease the training volume but most studies seem to suggest that a progressive reduction in volume produces the best results. As far as length, multiple studies suggest 4-28 days as the optimal taper length, depending on the distance of the race. A meta-analysis found that the 2 week taper was optimal for competitive athletes before a marathon, while another study on recreational runners found a 3 week taper was optimal for this group. 

While tapering is a science, it is also an art. The art lies in finding the right balance of decreasing the volume to the amount that allows the body to recover while not decreasing it too much that it goes into full-on rest mode and the benefits of the recovery are lost. Too short of a taper will not allow the body to reap the benefits of full-system replenishment, where too long or quick of a taper will lead to a de-training effect, such as when an athlete takes time off when the season is over. 

There are various plans and suggestions for tapering that suggest the best percentage to decrease the overall volume and the long run volume each week. The meta-analysis mentioned above found that a reduction in volume by 41-60% was optimal for competitive runners. Again, this is a rather large range so there is definitely an art to finding the best range for each athlete. Some plans suggest fully resting 2-3 days before a marathon, while others significantly reduce mileage during race week, but suggest a very easy 2-3 miles before race day to promote better sleep and stress relief. 

This is where working with a coach can be beneficial. It will allow a runner to have assistance in knowing their training plan and how their body responds to help design the best taper for the individual. That being said, there is some trial and error, even when all the research is used. If optimal results were not achieved with one design, it is beneficial to try another design for the next race. 

The research is abundant on the fact that tapering is beneficial to race day performance. There are also many studies that suggest ranges of optimal taper length and the best way to progressively reduce mileage. However, there is no one formula that has been found to do this that fits every runner out there. In the end, like many aspects of running, it can be said that the science behind tapering is sound but that the art of tapering is individual to each runner. 

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

The Best Running Playlists

Every now and then, runners encounter a wall that requires a little extra motivation to break through. Whether that’s the infamous 20 mile mark of the marathon, that local neighborhood hill whose steep grade is notorious amongst local runners, or anything in between. A good, upbeat song can be just what you need to break that wall or conquer that climb. And a good playlist can often make or break a run. Many runners can’t run without it. There is the Rock and Roll Marathon Series known for having live bands at every mile to serenade you and fill your eardrums with motivation but others may want a more personalized playlist. Music is one of those things that often comes down to personal preference and taste, not unlike many other things in the realm of distance running, but this article will offer playlist suggestions ranging from the tried-and-true classics to songs you might not immediately think of when constructing a running playlist. Here are my go-tos! 

The Classics

Now these songs are hallmarks on any running playlist and would be borderline criminal to not mention in this article. While you won’t get any originality points for adding these to your playlist, these songs have withstood the test of time!

Songs that would fall under this category include:

“Don’t Stop Believin’” by Journey, “Don’t Stop Me Now” by Queen, “Runnin’ Down a Dream” by Tom Petty & The Heartbreakers, and “Eye of the Tiger” by Survivor (https://therunningawards.com/playlist). Speaking of Survivor, the song “Survivor” by Destiny’s Child would make for another good choice as would “Beat It” by Michael Jackson cause after all, no one wants to be defeated.

On the topic of Rocky and the songs it conjures up, while often overshadowed by “Eye Of The Tiger” other additions worth adding are “Gonna Fly Now” by Bill Conti and, even if just for the beat, “Up The Mountain” by Vince DiCola. Other classic rock anthems that also work well in your running playlist include “(I Can’t Get No) Satisfaction” and “Paint It Black” by The Rolling Stones, “Land of Confusion” by Genesis, “In The Air Tonight” by Phil Collins, “Born to Run” by Bruce Springsteen, “Born To Be Wild” by Steppenwolf, “Run To You” by Bryan Adams, and Pink Floyd’s “Run Like Hell”, which many say is perfectly calibrated to the runner’s rhythm, making for a great pump up song near the finish line building up for that finishing kick your about to unleash. For the same reason, I’d also save “Livin’ La Vida Loca” by Ricky Martin for somewhere near the finish line as well. 

Other songs that make for good go-tos on your running playlist include “I Can See For Miles” by Styx, “Livin’ On A Prayer” by Bon Jovi, “Hungry Like the Wolf” by Duran Duran, “Rock You Like A Hurricane” by The Scorpions, “Carry On Wayward Son” by Kansas, and “Thunderstruck” by AC/DC. If Thunderstruck particularly struck a chord with you in that last grouping, I’d also recommend “Ace of Spades” by Motorhead.

While not a classic in the musical genre sense, another cornerstone on any running playlist would be “The Climb” by Miley Cyrus for obvious reasons as hinted at by the title. Likewise, if just the title of the song serves as any indication, then another consideration for your playlist should be “Stronger” by Kelly Clarkson (https://www.playpartyplan.com/running-playlist/). Also simply for the beat alone and how it just screams hype song, “Sandstorm” by Darude is worthy of a slot on your playlist. It’s the kind of song you’d hear as a WWE wrestler enters the arena or as a closing pitcher walks out of the bullpen towards the pitcher’s mound, the crowd is instantly put on notice that it’s about to go down, the same applies as you crank it up in your headphones during your race. Other suitable choices include “Blinding Lights” by The Weeknd and “The Man” by Aloe Blacc.

Feel-Good Songs

Sometimes while out on the run, the last thing we want to think about is the run itself. That’s when an all-around feel good song comes into play, whether it is an uplifting song to make you feel good about yourself or something with a catchy tune to take your mind off the pain of being in the hurt locker. Remember in 1998 when we all caught the Dreamer’s Disease? “You Get What You Give” by New Radicals serves as a reminder that you got the music in you, even at mile 20.

Other songs that would fall into this category include:

“Tubthumping” by Chumbawamba, “Wake Me Up” by Avicii, “Lights” by Ellie Goulding, “Lions Inside” by Valley of Wolves,  “High Hopes” by Panic At The Disco, “Break My Stride” by Matthew Wilder, “Firework” and “Roar” by Katy Perry, “Good As Hell” by Lizzo, “Shake It Off” by Taylor Swift, and “Confident” by Demi Lovato. Sometimes you just need a song that makes you feel like you can do anything such as “I Can Lift A Car” by Walk The Moon or a song that really puts you in the run instead of distracting you from it, in which case a song like “Float On” by Modest Mouse or “Whatever It Takes” by Imagine Dragons would make for good choices. Other Walk The Moon songs that would make good additions to your playlist include “Anna Sun” and “Shut Up And Dance”. As far as catchy tunes, look into “Dance Monkey” by Tones And I as well as “Harder Better Faster Stronger” by Daft Punk (https://www.musicgrotto.com/best-running-songs/). If electronic isn’t your jam, then an alternative to the hit Daft Punk single would be “Stronger” by Kanye West. 

Rap and hip hop have plenty of solid choices for a running playlist, such as “Lean On” by Major Lazer (or the remix by Ty Dolla $ign), “Old Town Road” by Lil Nas X, “Lose Yourself” and “Till I Collapse” by Eminem, “Party Rock Anthem” and “Sorry For Party Rocking” by LMFAO as well as “Let’s Get It Started” by The Black Eyed Peas along with “Raise Your Glass” and “So What” by Pink. With rap and hip hop music in your running playlist, it hits on two notes in particular. First is it adds a certain grit to the playlist in addition to seemingly transporting you to another world, taking your mind off the run and pain accompanied. Given the genre, that other world may often be the club (“Club Can’t Handle Me” by Flo Rida anyone?) but with some of the other feel-good songs we have highlighted, it can transport you to wherever your happy place may be.

There are even some pop songs that capture that gritty feeling as well, inspiring through the mantra of rise and grind. Such examples include “Glitter & Gold” by Barns Courtney, “Work Bitch” by Britney Spears, “Bad Romance” by Lady Gaga, “Genie In A Bottle” by Christina Aguilera, and “Vogue” by Madonna. For real gritty tracks, you can always opt for metal as well with songs like “Monster” by Skillet. 

While there are many choices for songs to add to your running playlist, it comes down to both personal preference in addition to what you want to get out of your running playlist. You likely want motivation and music that you enjoy, which is different for each person. You may want a distraction from your run or something to help you focus on the task at hand. Remember that not all events are headphone friendly and that if you do have your headphones in at a race that you still need to be cognizant of volunteer/course marshal instructions and the race’s specific safety measures. We hope this guide was helpful in helping you construct a running playlist fit to conquer your goals. See you out there ready to rock the course and roll up those miles! 

brian comer running coach

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