Beginners

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.

Does it Matter how I Tie my Running Shoes?

In addition to coaching I work as a floor manager at a family-owned run specialty shop. We put the shoes on and take them off for customers and tie them as well. I can tell you that when a customer insists on tying their own shoe I usually have to sit on my hands, and sometimes I have to close my eyes, because lacing is such an important part of how they experience the shoe.

In fact, how shoes are tied is so important that we usually spend a good chunk of training practicing tying shoes. So let’s talk about why the way you tie your shoes is important, and then a few tricks you can use in your lacing to solve common issues.

General Lacing

To talk about lacing I first need to talk about a properly fitted shoe. Your running shoe should be snug in the midfoot, a slight slip in the heel is ok but it shouldn’t feel like it’s coming off your foot, and you want room to wiggle your toes. When standing with your toes on the ground (not lifted towards the top of the shoe to see where they are) you should have a half to a full thumb width in the front of your shoe. And do you know what makes that midfoot hold the shoe securely on your foot? You guessed it, the way you lace. 

There are lots of nerves and blood vessels running on the top of your foot. The key is to make sure that the lacing is not so loose that the shoe slips around, but also not so tight that we’re cutting off circulation. I have seen people, typically men of retirement age, who will literally loop the laces around their hands and pull as hard as they can. That is too tight.

You also want to make sure that the laces are uniform the entire way up. You do this by starting at the base of the laces and tugging there and then moving up eyelet by eyelet. If you just pull at the top you’ll have loops of loose laces at the bottom and potentially too snug of a fit at the top. Here’s a video demonstrating proper lacing. 

Special Tricks

Laces dictate the snugness of the shoe, and this snugness can vary slightly based on the tension you put on each section. However, with certain shoe issues there are some lacing tricks that can help immensely.

There are times you may need more space in the front of your shoe. Maybe your forefoot is wider, maybe your toes are swollen during an ultra, or maybe you have a black toenail. To give this extra space you can simply take your laces out and then re-lace your shoe skipping the first set of eyelets.

This trick allowed a friend of mine to run Western States with a broken toe. A few weeks later she also finished the Tevis Cup 100 mile horse race with the broken toe, riding the horse who had stepped on and broke said toe weeks earlier. 

Sometimes you may have pain on the top of your foot that is irritated by the laces passing over it. There are also cases where people may have an extremely high instep, a bony protrusion on the top of their foot, etc. In these cases skip-lacing can be effective. It is exactly what it sounds like, you lace up to just below the affected area, and skip to the eyelets above the area. This allows the shoe over the area to be looser, while still snugging it around your foot.

Finally, there are times when a shoe slips too much in the heel, but fits well in the rest of the foot. In these cases, you can either do drop lacing or a runner’s knot. For drop lacing you simply use the top eyelet that is further back. This grabs the ankle material further back and snugs it around the heel more).

If you still feel that the heel is slipping too much you can try a runner’s knot. For this, using the top two eyelets of the shoe you go up through the front eyelet and down through the back eyelet, creating a loop. You then cross the laces and drop them down through the loops. Then use a sawing motion to tighten the laces down. Check out this video to learn more.  One word of caution with the runner’s knot is that it can be easy to get too much tension and put unwanted pressure on the tendon in the front of your foot.

To recap, it is important to lace your shoes properly. It’s essential to getting the right fit for your running shoes, and in some cases can help fix issues that you’re having with your shoe or foot. There is a rumor that Lebron James spends 15 minutes before basketball games getting the right tension on how his shoes are laced. As a runner it’s well worth a few minutes to get our lacing done right! 

phoenix running coach deserae clarke

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

Gear Guide Inclusive of All Sizing

What types of clothes should one look for as a runner? Can a runner just grab anything from the closet and head out for a run? Ideally, yes. Wearing clothes that are comfortable is the best place to start while running. As one starts to run more, they may find that those everyday sweats are a little too heavy to run in, or that cotton tee is causing more chafing than preferred. Clothing for running is lightweight and designed to move with your body and is designed not to chafe. Running gear is generally made with technical fabrics to hold up for more cycles in the wash. The fabrics used are usually nylon, wool, or polyester. These fabrics allow running in cold weather to keep runners dry and warm, and in the summer they wick away sweat, keeping you dry and preventing chafing. Women will also need to look for supportive sports bras for running. Sports bras should fit comfortably and not be stretched out. For some general advice on essential runner gear, check out this Team RunRun article. In this article, we’re going to focus on gear that is inclusive of all sizing. 

Inclusive sizing

Runners come in all shapes and sizes and some sizes are harder to find than others in proper athletic apparel. Inclusive sizing is a new trend in retail, and one of the largest trends to emerge. Clothing before this trend would come in sizes small to extra large and anything larger than extra-large would be labeled plus sized and put in a separate section. The average American woman is a size 16 (waist size 36 to 38 inches) and the average American man’s waist size is 38 to 40 inches. Body acceptance and the realization that there is health at every size has created this trend in society and clothing retail has finally started to follow. Athletes come in all shapes and sizes as well. Below is a list (in no particular order) of brands that support inclusion of all sizes and the sizes that they carry. 

Oiselle

Women’s clothing size xs to 3x

Bra sizes 28-42, cup size A-D

Oiselle is an athletic clothing brand for women made by women. Their mission is to bring in community and make athletic gear for all women of any pace and place; “Our mission is threefold: Make great product, improve the sport, and build the sisterhood.” Most of their clothing has pockets, they are anti-chafe, comfortable and are true to size. 

Athleta

Women’s clothing size xxs to 3x

Bra sizes 30-44, cup size A-DD

Athleta is a branch from the clothing brand GAP. Their mission is “to ignite a community of active, healthy, confident women and girls who empower each other to reach their limitless potential.” They have true athletic clothing, quality apparel that will not chafe, is comfortable, and is true to size. 

Old Navy Activewear

Men and Women’s clothing size xs to 3x- Tall sizing available

Bra sizes 30-50, cup size A-DDD

Old Navy is another branch of the clothing brand Gap. They carry both men and women’s sizing and make tall clothing, which is 2-3 inches longer than the regular size. Their mission is “to ensure the world runs right by creating a better tomorrow for future generations through our Imagine Mission’s three pillars: inclusivity, opportunity and sustainability.” Old navy has a variety of activewear perfect for runners. They are a more affordable brand with a slightly shorter lifetime of clothes. 

Superfit Hero

Womens clothing size Large to 7x

Bra sizes Large to 7XL(39-71)

SuperFit Hero is a womens clothing line that supports fitness being for every body. “We move. We Play. We celebrate our bodies without apology.” They have worked to phase out their small and medium sized clothing in favor of extending their largest size to a 7x.  The CEO Micki Krimmel made the change after years of research on the needs of extended sizing for athletes. Her mission is to help athletes of any size feel welcome and not go through the struggles of trying on clothes with inconsistent sizing and lack of access to proper sizing. 

Girlfriend Collective

Women’s clothing size xxs to 6x

Bra sizes xxs to 6x (29-60.5)

Girlfriend Collective is an ethical manufacturing brand. They believe in using recycled materials and no waste. They believe health and wellness comes in many shapes and sizes. “We believe in being transparent, taking care of the people who make your clothes and never putting our bottom line before what’s best for the planet.” Their fabrics are high quality and all recycled. Guaranteed soft and comfortable and made with the highest quality to fabrics lightweight and chafe free. 

Fabletics

Men and Women’s Clothing size xs to 4x

Bra sizes xxs-4x (29-50)

Fabletics is an active wear company for men and women. They have a special VIP membership program and are geared towards making members completely satisfied with affordable products. They do market research every year to guarantee customer satisfaction. “Our mission = Our members”. Their aim is affordable pricing and high end clothing.

Yitty 

Womens clothing size xs to 6x

Bra sizes xs to 6x (30-60.5)

Yitty from fabletics is designed by three-time Grammy Award-winning artist Lizzo. Yitty is her lifelong dream come true. She has been working towards building size inclusive clothes based on the principles of self-love, radical inner confidence and effortless, everyday wear. The brand sells shapewear and some athletic gear. She wants women to look in the mirror and feel confident about how they look and what they wear. 

Nike 

Mens and Women’s clothing size xs to 4x

Bra sizes 30-36, cup sizes A-G

Nike is an American multinational corporation and headquartered in Beaverton, Oregon. Their mission is to “bring inspiration and innovation to every athlete in the world”. They are in support of the movement “if you have a body, you are an athlete.” They strive to make continual improvements on their line to keep up with athletes and sports. 

Conclusion

Everyone is born to move their body and find the movement that inspires them. Running is one of the most common forms of movement and the most simple to get started. Every body is a runner’s body and more brands are creating more sizes everyday to fit all shapes and sizes of athletes. The list above is just a start of brands that have inclusive sizing. Find the outfit that makes you feel comfortable and enjoy your run! You deserve it. 

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

Nutrition Tips for Beginner Runners

So you just started running, how does your nutrition factor in?

As a runner there is so much information available that it is often difficult to figure out what things are most important that impact our training, recovery and how we feel in our daily lives. In this article we aim to outline how to think about fueling as a runner, and to make it as clear as possible! 

LET’S FIRST THINK MACRO

We can think of our daily requirements in terms of building blocks of carbohydrates,  protein, and fats. A general breakdown of daily intake is around 55-65% carbohydrates, 20-25% fats, and 15-20% proteins for most endurance athletes. 

Carbs!!

Carbohydrates are the preferred source of energy for working muscles. Current guidelines suggest that we consume between 3-10 grams of carbohydrates per kilogram of body weight every day. That is a huge range! The reason for this varied range depends on whether you’re exercising at a light, moderate, or hard intensity. 

This sounds clear and simple, but in reality, who counts carbs relative to body weight? There is an easier method to make sure you are consuming enough carbohydrates to fuel your workouts. It is called the Plate Method. Pick the plate below that matches your training for each day. 

  • Easy training day 
    • ½ plate colorful vegetables
    • ¼ plate carbohydrates
    • ¼ plate protein
  • Moderate training day 
    • ⅓ plate colorful vegetables
    • ⅓ plate carbohydrates
    • ⅓ plate protein
  • Hard training day or carb load prep
    • ¼ plate colorful vegetables
    • ½ plate carbohydrates
    • ¼ plate protein

Our muscles store energy from carbohydrates in the form of glycogen which is usually sufficient for an exercise duration of 90-120 minutes.  Once glycogen is depleted athletes will feel fatigue and experience a drop in performance. Carbohydrates need to be replaced generally after this time at the rate of 30-60 grams/hour for continued performance.  

Carbohydrates can be broken down into complex carbohydrates or simple carbohydrates. 

For runners a baseline daily intake of complex carbohydrates and use of simple carbs for fuel just prior or during a workout generally works best.

Fiber is very important as it helps to keep us full for longer, keeps our digestive tract healthy, helps lower the “bad” cholesterol to name a few of its benefits. If you are a morning runner, you will want to consume fiber later in the day. On the flip side, if you are an evening runner, consume your fiber much earlier in the day so it doesn’t interrupt your running. 

What’s the role of Protein in a Runner’s diet? 

As a runner the most optimal intake contains plenty but not excessive protein to build and repair muscle tissue, produce hormones, boost your immune system and help replace red blood cells. 

Protein has two different types – complete and incomplete. It is important for building strong bodies, helping develop muscle, and repairing bodily tissues. Complete proteins have the 9 essential amino acids that our body does not produce. Examples of complete protein are: fish, poultry, eggs, dairy products (milk, yogurt, or cheese), beef or pork, soy. 

Incomplete proteins are proteins that don’t include all 9 essential amino acids. Examples of incomplete proteins are:  nuts, seeds, vegetables, whole grains, and legumes such as lentils, peas, and beans. 

If you’re a vegetarian or a vegan, experts recommend you eat a variety of different proteins in the form of nuts, seeds, lentils, and whole grains on a daily basis so that you’re forming complete proteins in your diet through a combination. There are also a few sources of complete proteins that you can get from plants. Among them are quinoa, buckwheat, and hempseed, but you may not get the same amount of protein that you would get from animal sources for the same serving size. It is recommended that vegans consume 10% more protein than the general  recommendation, because plant proteins are not as readily digested. 

As runners we need slightly more protein than the general population to repair the small amounts of muscle damage that occur with training and to support the building of new muscle tissue. 

Fats

Fat is needed for a variety of reasons, such as helping the body absorb fat soluble vitamins (A, D, E, K), hormone regulation, and building tissue membranes. Fats digest slowly so it increases satiety.

About 20-35 percent of your total calories should come from healthy fats such as olive oil, peanut and nut butters, nuts, avocados, flaxseed, salmon, tuna and oily fish. 

Now we know the big picture building blocks of what to fuel your body with – Carbs, Proteins, and Fats. Now let’s dig into the details of when to consume these fuels in order to optimize your training. 

TIME TO TALK TIMING

Before your Run

Plan to eat your meal 3-4 hours prior to running. Your meal should include quality carbohydrates (such as whole grain toast or overnight oats), and lean protein (such as eggs, peanut butter, or cottage cheese). It is important to keep consistent hydration throughout the day so you are properly hydrated for your run. 

Thirty minutes to 1 hour prior to your run, refuel with a quick snack that pairs protein and carbohydrate. Try applesauce and a mozzarella cheese stick, sliced cucumber with hummus, or crackers with peanut butter. Remember to drink 8-12 oz of fluid (water, sports drink) 1-2 hours before your run. 

During your Run

You will lose electrolytes, and utilize glycogen and protein during exercise. Replenishing these as best you can will improve your performance and are vital to continue on! Try “quick-acting carbohydrates” such as sports drinks/gels/beans, fruit snacks, or even bars during exercise. Your hydration is individualized depending on how much you sweat, but generally, you want your urine to be pale yellow in color. 

After  your run 

Within 30 minutes of your run it is important to refuel with protein in order to repair and build your muscle tissue (as well as re-energize you). Your post-run snack can be identical to your pre-workout snack (carb/protein pairing). Remember to re-hydrate! You want to take in 16-24 oz of water or sports drink for every pound lost during your run. 

2 hours after your run, it’s time to eat! Remember to include your lean protein, quality carbohydrate, and low fiber/fat composition. Try whole wheat pasta, chicken breast, and cooked asparagus mixed with pesto sauce for a quick and delicious meal.

Hydration 

Hydration is dependent upon sweat rate (more on that below!)  Average needs are 20-35 ounces of water/sport drink/electrolytes every hour. Sport drinks have 6-8% carbohydrate and can also help replace sodium and potassium. If the run is between 60-90 minutes, hydration can be with water only. For runs over 90 minutes (or if it is hot out), add a sports/electrolyte drink to replace those lost through sweat. 

How to Calculate Sweat Rate

  1. Determine body weight lost during exercise: Body weight before exercise minus body weight after exercise = pounds of water weight lost.
  2. Determine the fluid equivalent, in ounces, of the total weight lost during exercise: Pounds of water weight lost during exercise x 16  = ounces of additional fluid that should have been consumed to maintain fluid balance during the exercise session.
  3. Determine the actual fluid needs during an identical workout: Total fluid needs = ounces of fluid consumed + ounces of additional fluid needed to establish fluid balance.
  4. Determine the number of fluid ounces needed per hour of exercise: Total fluid needs / duration of exercise, in hours = number of fluid ounces needed per hour of exercise. 

Tips for Runners and Endurance Athletes:

Now that we know the basics about runner nutrition, nutrition timing, and hydration, let’s summarize with some quick nutrition tips to help you fuel your running journey. 

  • Eat frequent meals and snacks throughout the day.
  • Do not skip meals
  • Include a quality carbohydrate, lean protein, and healthy fat with all meals and snacks to increase satiety.
  • Include vegetables and fruits with meals and snacks. 
  • Rely on water throughout the day and water/sports drinks during exercise.
  • Consume a post exercise snack as soon as possible (within 30 minutes) after training

Lastly, many people start out running as part of their weight loss or life transformation journeys. Sometimes this is successful, but sometimes weight loss does not occur with running. Sometimes runners actually gain weight. There are multiple causes and explanations for this. To learn more about running and weight loss, check out this article HERE. 

A good mindset around nutrition is to strive to achieve a good balance to support your running and active lifestyle. This should be a way of living and not a restrictive set of rules. Listen to your body as some days you may need more recovery, some days you may need more fuel but aim to fuel your running and life to stay healthy, have more energy and run faster longer. 

Further Reading

To really dive into this topic,check out Nancy Clark’s Sports Nutrition Guidebook, which helped guide much of this article. 

This article was co-written by Coaches Jodi O’Shea, Ashley Brush and Erin Babin. To learn more about them or to work with them, check out their coach profiles below.

Jodi O’Shea – Spokane Running Coach
Ashley Brush – Bend Running Coach
Erin Babin – Raleigh Running Coach

What Running Apps do I Need?

I love apps. I’m constantly searching to find the completely perfect software that will help me plan, organize, or track any aspect of my life and therefore make me a more organized person with minimal effort on my end. Running has me at my pickiest when it comes to selecting apps. I’ve tried them all on my quest to find the one app that provides me with my personally ideal balance of tracking my runs, showing me my data and metrics (not too many numbers, but not too few either), connecting me with other runners, planning routes, keeping me healthy, etc. etc. etc. Spoiler alert: it doesn’t exist. There is not one app to rule them all (not that I haven’t asked my friends who code how hard it would be to create one), and letting apps do all of your thinking for you, especially with running, isn’t necessarily going to create the best results for everyone. Our brains do need to be involved, it turns out. However – apps are fun and can be really helpful tools both in understanding our training and in growing our running community. Here are the ones that I think are essential. Let this be your Starter Pack for running apps!

General Run Tracking

STRAVA (free, premium subscription available. Apple/Android)

If you are only going to download one running app, let it be Strava. Providing both function and social connection, Strava is like homebase for runners. At its core, Strava is a hub where you can track or upload runs and analyze your training. Track your mileage, keep up with your trends, track the mileage on your shoes, and keep a log of your runs to look back on. With a premium subscription, set monthly and yearly mileage goals, get access to additional training insight and tracking, and map out custom routes.

Strava offers a lot beyond the technical though. Most GPS watch companies might offer a social element within their apps where you can see what other runners are doing, but I find that a) not a lot of people actually use these features and b) you can only view the runs by people with the same watch brand as you. Strava offers a similar feature, but it’s actually used! And it’s used by a lot of people! If you run with a group or keep in touch with other runners, it’s a great way to see their runs and give them some love in the form of “kudos.” Essentially, it’s a social media for runners, and runners love to cheer each other on. If your personal running community isn’t booming yet, you can also connect with running groups and participate virtually. There are so many features to check out and so many different ways that you can use the app so that it meets your personal needs, and the other good news is that they keep adding more.

Note: Are you wondering if the premium feature is worth it? If you’re considering it for the additional metrics and training insight and you already run with a GPS watch, chances are the insight that you get from your watch will be more than enough. However, I think it’s worth it for the route mapping features, its live-tracking feature called Beacon (great for safety), and for its collaboration with another app called Recovery. I’ll talk about Recovery a bit later, but it comes free with your premium Strava subscription. Read more here on Premium.

ALLTRAILS (free, premium subscription available. Apple/Android)

Trail runners, be excited! AllTrails is your best bet for finding new trails to run or navigating the ones you already love. It has a database, both from maps and crowdsourced by users, of trails and trail segments for you to plan your runs. Trail running is amazing but there are certainly more logistics. AllTrails makes it easier. Before you go out, you can see all sorts of information about where you’ll be running. Is there easy parking? Are dogs allowed? How is the terrain? Users often even upload pictures so you can get a visual idea of what you have to look forward to. It also has a great mapping feature so that you can create your own route, both for your own use or to add to the database for future runners to find and use. AllTrails also does a really great job with navigation. If you run with your phone or a smart watch that supports the app, it will let you know if you go off-route. The navigation from the app is known to drain your battery, but if you plan ahead and download your route beforehand you’ll be in good shape.

TEMPO FOR RUNNERS (free, premium subscription available. Apple only)

This one is only for iPhones, and it’s a relatively newer and maybe less popular app for tracking and understanding your training. On the surface, it’s going to do a lot of the same things that Strava or your GPS watch apps will do. So what makes it special?

I use Tempo for exactly one thing: simplicity. Remember how I mentioned earlier that I wanted to make an app for myself that was exactly what I needed? That’s what the guy who made Tempo did. He made it for himself based on how he wanted to see his data, and then he published it just in case it worked for other people too. Tempo is a really great tool if you’re someone who keeps a detailed running log or journal. It uses tags to easily categorize entries, has a section for notes where you can keep track of general thoughts that aren’t specific to any workouts, and there is no sharing or social element – your thoughts are just for you. It’s also pretty beautiful. The app is streamlined to show any information that you may need right at the top of the screen – weekly, monthly, and yearly mileages for starters.

My favorite feature and the reason I have Tempo, though, is the cumulative graph. Sometimes you just want to see your mileage over a long period of time, and the graphs let you look at your mileage in a way that just makes sense. It’s everything you get from some of these other apps, but it’s reorganized in a simple and matter-of-fact way. It’s definitely one to consider if you don’t need the fluff and just want the data.

RECOVER ATHLETICS (free, premium subscription available or included with Strava Premium. Apple/Android)

Injury prevention can be hard to figure out, but Recover Athletics has teamed up with Strava and is trying to help. You get all of the features with a Strava subscription, and I recommend this route. Recover offers pre-run, post-run, and anytime workouts that promote mobility, stability, and strengthen parts of the body that tend to fall victim to overuse injuries. If something is already bothering you, tell the app and it will give you a program to assist you in rehab or staving off injury. Workouts are anywhere from 5 to 25 minutes long. The best part of this app, though, is actually its push notification system. Because it links to Strava, it knows when you finish a run. Before you can even take your shoes off, this app will buzz your phone. “Hey! You just finished a run! Why don’t you do some mobility real quick?” Let me tell you folks – its timing is great and it works.

Honorable Mentions

NIKE RUN CLUB (free, Apple/Android)

Nike Run Club is a favorite among many people who track their runs using an Apple Watch (although it’s also available for Android). Apple even has a Nike specific watch that’s pretty integrated with it. Nike Run Club is a great option for run tracking and even offers many guided runs based on what your workout or mood is. Beyond that, they have a social element that’s fueled by global challenges and leaderboards. Their “Events” tab links you with Nike Run Club locations in your area to get you connected. If you’re an Apple Watch user or someone who likes to run with a (virtual) voice in your ear keeping you moving, you might like NRC.

MAPMYRUN (free, premium subscription available. Apple/Android)

Similar to Nike Run Club, this is Under Armour’s foray into the running app game. You’re going to see a lot of the same features (run tracking, social challenges and leaderboard, etc.), but MapMyRun also has a pretty intuitive route mapping feature available on its desktop site. You can access these routes from the app after you’ve made them on a web browser. There is a premium subscription that offers live tracking, training plans, and more insight into metrics, but if you’re already using Strava or getting data from your running watch, the premium features may not be worth it.

ZWIFT (free, Apple/Android)

Zwift is probably most popular for its virtual cycling, but if you’re a treadmill runner you may like this. Download Zwift and connect it to your treadmill, and you can watch yourself (read: a digitally created little version of yourself) run through beaches, volcanoes, and forests while your real self sets the pace on the treadmill. Increase your treadmill speed, you’ll see your character speed up. Connect with other runners who are virtually running alongside you and have fun!

RUNGAP (free, paid subscription available, Apple only)

If you are overwhelmed with apps and for some reason one of them isn’t uploading information to another the way it should, RunGap is your friend. I used this the most when I ran with my Apple Watch. I found it easy to upload workouts to Strava, but some apps just didn’t seem to want to communicate with the watch or Apple Health. RunGap reads any data that you ask it to and can upload it to the app of your choice. I used it often when my Apple Watch refused to upload directly to Final Surge (another app that didn’t make this list but is frequently used by coaches to upload training plans and communicate with their athletes). RunGap would read the Apple Watch workout and I would send it to Final Surge. It’s a great workaround when technology just doesn’t seem to cooperate.

Cross Training

I know we’re talking about running, but here are a few bonus apps that have really come in handy with strength training, which can be very useful for runners.

FITBOD (free, paid subscription required, Apple/Android)

If you have ever struggled with putting together a strength training workout, you will love FitBod. You tell it what you want to work out and what equipment you have available, and it will put together an easily modifiable workout for you. Each exercise has a clear demonstration of how to perform it, and the cool part is that as soon as you’re done, FitBod will remember what you worked out. The next time you ask it for a workout, it will recommend training that targets muscles that are rested while allowing recently worked out muscles time to recover. It will also gradually increase your number of reps or amount of weight that it recommends based on past performance. It basically takes all of the thinking out of strength training for you, while still allowing for flexibility if you prefer your brain’s ideas over the app’s.

DOWNDOG (free, paid subscription required, Apple/Android)

I’m new to yoga in my cross training, and this app made it so easy. It puts together fully customizable yoga sessions based on what you want to target, how long you have, the music and instructor voice you prefer, speed, difficulty, and the amount of instruction you want to receive. It’s the yoga beginner’s dream. They also have versions for HIIT, Meditation, Running, Barre, and Prenatal Yoga. One subscription gives you access to all of these.

PELOTON (free, paid subscription required, Apple/Android)

Whether or not you own Peleton equipment, this app provides a lot of great strength training and stretching workouts specific to runners. Use their guided runs for some encouragement, or work their massive library of strength training into your routine. It’s a great option for runners no matter what you’re doing.

JUST 6 WEEKS (free, paid subscription available, Apple/Android)

If you’ve ever wanted to get better at pushups, this app is a great one to download and use a few times a week. Through multiple sets with super low reps that increase every day that you use the app, it builds your pushup endurance over time. Without the subscription, you have access to the pushup challenge with ads. If you choose to pay for the subscription, it uses the same model for other exercises. It’s a great option for some bare-bones strength training.

There you have it! There are so many options out there for apps that support and influence your running journey, and I’m sure I didn’t even scratch the surface. Do some exploring of your own and I’m sure you’ll find some that meet your needs! Hopefully this list helps you get started. Happy Running!

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

Running coach in Utah

Beginner Runners Aches and Pains

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

Blisters

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

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

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

Chafing

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

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

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

Black Toenails

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

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

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

Muscle Aches vs Pain

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

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

Fatigue

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

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

Shin Splints

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

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

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

IT Band Syndrome

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

Possible causes of a tight IT band include: 

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

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

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

Patellofemoral Syndrome

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

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

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

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

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

Contact us at Team RunRun

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

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

Running Jargon for the Beginner

The running community is full of energetic individuals who love to share every detail of their hobby to anyone who will listen! However, our niche sport has its own special language. So for all of you who are new to the running world, we’re here to fill you in on our special jargon! 

Whether we’re talking PRs or PBs (while avoiding our DNFs and DNSs) or gabbing on about splits and fartleks, please know our intentions are good! So rather than be bored or confused, or be envisioning a runner in the split position passing gas, we’re going to clear it all up in this article. We have compiled a massive list of runner jargon so that from now on, you can join right in with every talk of bonks, bibs, and BQs with confidence! 

Bib

A piece of paper, identifying the athlete. Typically pinned to an article of clothing, visible from the front side of the runner. The bib may or may not contain a chip (see chip time below). If you’re wearing a bib, it’s race day.

Bonk

Bonk is the sound you would make if you hit the wall. Runners refer to ‘bonking’ and ‘hitting the wall’ when their glycogen stores are depleted and fatigue sets in. When a runner bonks, it becomes increasingly more difficult to finish their run or race.

BQ

BQ is the acronym for Boston Qualifying time. The acronym can be found on various websites identifying which races are Boston Qualifiers. To ‘BQ’ means to run a qualifying time to register for the race, it does not guarantee a spot in the race.

Cadence

A runner’s cadence is usually measured in strides per minute (spm) and is the speed at which an individual takes steps while running. 

Cadence Lock

A cadence lock is when a smart watch tracks heart rate as opposed to strides per minute. 

Chip Time

Chip time refers to the time it takes the runner to cross the start line of a race and the finish line. This is the time recorded by the chip on the individual runner. This is opposed to “gun time” which is the time it takes from when the race officially started and the runner crosses the finish line, so if you’re in a big race with hundreds or thousands of runners, you’ll want to know your chip time, as that’s when you actually crossed the starting line and started your race.

Cushioning

Cushioning is a term that refers to shoes. It is the ability to absorb the forces of impact. 

DNF/DNS

Both of these are acronyms that can be found on race results. DNF implies that the runner did not finish the race. DNS indicates that the runner did not start the race.

DOMS

DOMS is an acronym for Delayed Onset Muscle Soreness. This is muscle soreness that occurs after 24-48 hours after new or intense physical activity. 

Double

A double is when a runner runs twice in one day. Usually once in the morning and once in the evening.

Drills

Drills are exercises designed to activate muscles and tendons before a workout, especially common amongst track athletes. Drills include skipping, high knees, butt kicks, karaoke steps, strides, etc.

Fasted

To run fasted, means to run after a long period without any food intake. Fasted runners run when their glycogen levels are at a depleted state. The idea is to train the body to use fat reserves for fuel instead of the more easily available, but limited, glycogen.

Fartleks

The term fartleks can often be found in training programs and notes from a coach. Fartleks means to play with speed or speed play. Fartleks are runs that consist of higher speeds as well as recovery/lower speeds. Unlike repeats, fartleks have limited structure.

FKT

FKT Is the acronym for fastest known time. This is a growing genre of performance, where athletes will take on an established route and compete for the fastest known time. It does not take place at a specific time, and is different from racing because it’s essentially an honor system (plus GPS tracks and other verifications) when it comes to reporting results.

Hardware

Hardware is another name for medals and trophies.

LSD

The acronym LSD can be found on any training schedule. It stands for Long Slow Distance. This run is designed to build endurance.

Niggle

A niggle is the term used to describe discomfort, annoyance or pain that can prevent an athlete from performing their best. A niggle sometimes develops into an injury.

Pacer

A pacer is an individual who is hired/volunteers to help runners finish their race at their goal times. Especially common in longer races like marathons and ultramarathons.

Pain Cave

The pain cave takes after its name. When a runner is in the pain cave they have reached the point where completing the race or workout seems next to impossible. Awareness of the world around you is limited to the road or trail in front of you because you’re suffering. The best performances will usually result in spending some time in the pain cave.

Pronation

Pronation refers to the inward movement of the foot. During pronation the ankle and foot roll inward. Running store employees love to talk about pronation (and overpronation or under-pronation) when recommending shoes.

Recovery 

Recovery Runs are done the day  following a  high intensity run or a long run. These runs are done at a slower pace and shorter distance They allow the body time to recover and a chance to ‘work’ in a fatigued state.

Runcation

A runcation is a vacation planned around running or a running event.

Runchies 

Having the munchies or food craving as a result of running long distances

Shakeout

A shakeout run is a very easy  short run completed the day before race day. If the race is scheduled in the evening, a shakeout run may be completed earlier that same day.

Splits

Do not worry, splits have nothing to do with flexibility. Splits are the time it takes to complete a set distance, either in races or workouts. 

Strava

A social media app used to track and share runs with friends and followers.

Streaker

An individual who runs daily without rest days. Or a runner who completes races for consecutive years.

Strides

Strides are used to check in on one’s running form. Strides are done by quickly accelerating and then decelerating while putting emphasis on proper running form. Strides are done in approximately 100m.

The wall

Infamous amongst marathoners, the wall refers to the point in the race where running becomes incredibly difficult due to the time you’ve spent on your feet. It can be a physical and mental barrier that makes you want to slow down, possibly walk or even DNF. Usually occurring somewhere after the mythical 20 mile mark in the 26.2 mile event.

Ultramarathon

Any race longer than a marathon (26.2 miles). Common distances are 50km, 50 miles, 100k and 100 miles.

If you have made it through the majority of the article, chances are you’re here to stay! Welcome to the running community! The next time we see you on the trails, lined up for a race or in the local running store, we look forward to having a chat with you, runner to runner!

Coaches Eric Ahern and Sanne Lansink co-wrote this article and are both coaches with Team RunRun. To learn more about them, check out Eric’s profile and Sanne’s 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.

orcas island 50k race report

Should I Buy Special Running Socks?

A common question among newer runners is whether they need to buy specialty running socks. When you’re already dropping hundreds of dollars on other gear like shoes, rollers, and hydration belts, you may think just any pair of socks will do. Not true! And this article seeks to show just how important it is to make sure you opt for those specialty running socks. 

orcas island 50k race report
Photo: Glenn Tachiyama

Material Matters

There is a reason why so much fuss is made over whether something is dri-fit or not. Just like how you’d rather not just wear a regular cotton t-shirt when you go for a run, you wouldn’t and shouldn’t do the same for your socks. While cotton t-shirts are known to cause some uncomfortable chafing, cotton socks aren’t exactly known for their breathability either. They are known for holding onto heat, friction, and moisture, all of which make your feet more susceptible to blisters. Getting specialty running socks not only keep your feet more comfortable, but they also help regulate temperature, wick moisture, and reduce blisters. Plus, the extra durability you get from specialty running socks make them a more economical choice over time. 

Depending on the brand of running socks you get, you can come across different materials that all work equally as well as one another. At that point, it all comes down to personal preference. The majority of running socks have some combination of synthetic fibers like polyester, acrylic, and nylon. These fibers are found in fabrics such as Coolmax and Drymax with a main selling point of being particularly good for sweaty and wet feet as they are very fast drying and pull moisture away from the foot. 

Another fabric that is also often found in running socks is wool, often in the form of Smartwool or Merino Wool socks. While it may not sound like it, these socks are also good and effective year-round. While you may seem put off to want to wear these during those hot summer runs, these socks are also moisture wicking, comfortable, and breathable. With Merino wool, they regulate temperature to both keep your feet cool in the summer and warm in the winter. With natural odor resistance, stinky feet become a thing of the past and they are even better for the environment than using petroleum-based synthetics.. Fleece-lined running socks also help provide a more comfortable winter running experience by trapping heat while still wicking away moisture.

Bonus “Feetures”

The materials of the sock and their subsequent benefits aren’t the only thing you get out of the added price, you also get benefits in terms of fit as well. While the material of the sock goes a long way in preventing blisters, there are also fit features that help prevent and alleviate blisters as well. These include seamless toes to prevent rubbing and bunching, separated toes for those prone to blisters in between their toes, and having socks with two layers, which allow any rubbing and friction to occur between the two layers as opposed to a single layer with the runner’s foot. Other models of socks will vent through mesh ventilation, which still protects high-wear areas while allowing socks to breathe where needed. 

Does Left Foot Right Foot really matter?

Have you ever wondered why some pairs of running socks list an “L” or an “R” on them to signify left and right? Despite contrary belief, it isn’t for the sake of delirious runners in the latter stages of a long, grueling event. It is since most running socks have an anatomical feet feature, meaning that those socks are designated for left and right feet to give a more personalized fit to better support each foot individually. Running socks also provide better support than regular athletic socks due to extra cushioning and advanced arch support. The cushioning is placed often at the toe and heel, protecting the underfoot, while the arch support, as suggested, protects the arch on top of the foot, using compression bands to improve fit and even help with preventing common major running injuries like plantar fasciitis. 

Compression is yet another benefit of specialty running socks! On the start line, you’ve likely come across runners wearing high, tight socks known as compression socks. While these tend to be more niche and take compression to the extreme, it is true that all specialty running socks have at least some degree of compression. On top of the snug fit preventing the socks from moving around, compression has also been found to aid in circulation as well.

To learn more, here is another good article from Running Warehouse that’s all about socks! 

Conclusion 

To summarize, the extra money spent on getting specialty running socks is well worth it. For the hundreds of dollars spent on running shoes, you need to have the right socks to go with them. While the cost seems steep initially, in the long-term specialty running socks are the more economical choice with their extra durability and benefits in terms of material and fit. The added comfort will have you going longer and stronger whether you’re out on the roads, exploring some trails, or when you hit up your local track.

brian comer running coach

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

online running coaches help you hit your goals

Sports Bras for Newer Runners

online running coaches help you hit your goals
Photo: Coach Morgan Manuel by David Jaewon Oh (@thisisdizzle)

As you probably already found out, running shoes are not the cheapest investment for running, but it goes by that saying, “You get what you pay for.”  Same goes with buying sports bras.  On average, sports bras range from $35 to $98.  They’re not cheap considering you’re probably going to buy a few to rotate in the wash, but they’re so important in supporting the ladies when you run. In this article we’ll talk about sizing, matching your sports bra to your level of activity, what to look for when trying on a sports bra, and when to throw out your old sports bra.  

The first step to finding the right sports bra is figuring out what size you need. And that takes some measuring. You should also be sized every couple of years because sizes change—weight loss/gain, pregnancy, fluctuations in hormones, muscle loss/gain and more can all make a difference in your bra size.

HOW TO MEASURE YOURSELF

  1. Find your band size. Wrap a measuring tape around your back and above your bust line in the front. If you’re in between inches, round down to the nearest whole inch. The measurement in inches is your band size.
  2. Measure your bust. Find your bust size by wrapping the tape measure around your back and across the fullest part of your bust. Round to the nearest inch.
  3. Figure out your cup size. After doing steps one and two, finding the right cup size for a sports bra takes a simple math equation: Bust size – band size = cup size. The difference between your bust size and band size (in inches) will be your cup size.

Fleet Feet has a great resource if you want more details on sizing. 

IT’S ALL ABOUT IMPACT

After measuring your current bra size, it’s good to know the levels of impact based on your activity.  There are 3 levels – low, medium, and high impact.  

  • Low-impact sports bras are for lounging around the house, when going out for a walk, or participating in a yoga or pilates class. If your breasts are on the smaller side, you may find them supportive enough for hiking, cycling or weight training.  
  • Medium-impact sports bras are great for people of all cup sizes. Depending on your breast size and the degree of lift and support you require, medium-impact bras may be your go-to for either low-impact or high-impact activities as well. 
  • High-impact bras provide the most support, and the most ideal for larger cup sizes.  They are designed for activities that involve a lot of bouncing and breast movement such as running, kickboxing, horseback riding or HIIT.  

To learn more, check out this post from the lift by knix.

Because running is in the category of higher-level impact, there is a greater degree of breast movement, therefore there’s a greater need for support. Even if you wear a 34A— if you don’t wear a sports bra when working out, you run the risk of damaging and stretching the breast ligaments, which could result in long-term issues like back problems and shoulder pain.

WHAT TO LOOK FOR IN A SPORTS BRA 

Okay now that you know you need a high-impact sports bra, here are some factors to consider when you’re trying on different brands and sizes.  You want your sports bra: 

  • Snug, but not too tight: A sports bra should fit tighter than a regular bra but shouldn’t restrict breathing; you should be able to fit two fingers between the straps and your shoulders. There are two different types of support your breasts can have in a bra, either encapsulation or compression. Encapsulation supports each individual breast, normally in some sort of molded cup. Compression, on the other hand, compresses the breasts closer to your chest. There is no data on whether one or the other is better for you—it’s a personal preference. While we put all of our bras into one category or the other, many use both types of support.
  • Type of enclosure. This is a big decision you need to make. There are three main types of enclosures for sports bras, although some may combine these for additional support:
    1. Pullover. This style is similar to the traditional sports bra that pulls over your head. It could have traditional racerback straps or a variety of other strappy designs.
    2. Back Enclosure. These bras are secured by a hook-and-eye enclosure in the back, similar to your traditional everyday bra. Tip – when trying on a bra for the first time, the hook and eye should be in the loosest eye loop. The elastic will eventually wear down in your bra and you can get more life out of it when you then use the other eye loops.
    3. Front Enclosure. Some bras close in the front. This is a great option for people with mobility issues or nursing moms that need quick and easy access.
  • Wrinkles are bad: The fabric of the cup should be smooth. Wrinkles in the fabric are usually an indication that the cup is too big. Conversely, if you’re spilling out of the cup, it’s too small.
  • Watch out for gaps: Any underwire should lay flat against the rib cage, below your breast tissue, and should not pinch or dig in.
  • Adjust the straps: Raise your hands up over your head. If the band rides up it’s usually a sign it’s too big, though it is possible that the straps or the back closure may need adjusting.
  • Move around: Before buying your bra, jump around and swing your arms.  If you experience pain or discomfort, then try another sports bra.

Here’s another great resource to dig deeper into this topic! 

HOW LONG DO THEY LAST?

Once you found the perfect sports bra, now you wonder how long you can use them before throwing them out?  The general rule is that sports bras should be replaced about every six to 12 months, depending on how much you use them and wash them. If you notice a decline in support, it’s time to go shopping.  

Finding the perfect sports bra for running can take some trial and error.  Luckily there are more brands that are coming out with different sizes, style and fabrics.  One of the newer features to some sports bras are added pockets to add nutrition, phone, keys or other essentials.  Some brands that have a good selection of bras are: Brooks, Oiselle, Athleta, Under Armour, and Lululemon.  For your first running sports bra, I encourage you to shop at your local running store to try some on.  Happy sports bra shopping!

Rez Nguyen is a coach with Team RunRun. To work with her or learn more about her, check out her coaching page.