Aging as a Runner – Tips for Dealing with the Inevitable

December 9, 2025December 7, 2025

Getting older, getting slower, but still hanging in there.

*TRR Coach Mike Urbanski running strong at age 77.*

When I was 36 years old, I ran my marathon PR of 2:32.8, and aging as a runner was far from my mind. Now, forty-one years later, even though I have never stopped training and racing, breaking 4 hours is an accomplishment.

The Realities of Aging as a Runner: Acknowledgment, Acceptance, Action

When I started coaching high school distance runners forty years ago, my fastest athletes could not keep up with me. When I retired from coaching high school last year, I couldn’t keep up with my slowest runners. ( I finally bought a bike!)

The slow but steady decline in my speed and strength, particularly when I reached my 50s, was hard to swallow. As a coach, I knew the science and what happens to the body as we age. Intellectually, I understood what was happening. The emotional and psychological effects were a whole other story.

It’s taken me a long time to come to terms with becoming an older runner. Now having weathered it, I can pass along a few tips to runners who are past their PR time of life. (Of course, if you just started running as a 50 or 60 year old, you probably have some PRs ahead of you, but your experience will eventually be the same as those of us who have been running since our teen or young adult years).

Tips for Dealing with the Psychological and Emotional Impacts of the Decline:

The self-talk mantra. “There aren’t too many 77-year-olds out here today working as hard as I am.”
Appreciating the good feelings. Consciously acknowledge how good it feels after that first mile, as the body warms up and any aches and pains go away.
Racing. Stoking the ever-present competitive fires and working to place in my age group helps me maintain motivation even as I slow down. And then celebrating if my time in this year’s race was not much slower than last year’s.
Encouraging other runners when training or racing. When I am doing a tempo or fartlek workout – working pretty hard – and someone blows by me, sometimes I’d like to say “I used to be able to kick your butt” but I end up saying “Looking strong!” Just like expressing gratitude makes you feel better, telling another running that he/she is looking good, raises your spirit.
Relishing the satisfaction that comes from doing something hard. Finishing a race or a workout, I am still flooded with the same feelings of total exhaustion and accomplishment that I had 60 years ago. Those feelings never change, even as an aging runner, and being aware of them is always a mental boost.

Of course, the psychological stress of aging is a result of the physiological changes that occur in our bodies.

Physiological Changes Impacting Aging as a Runner

It’s common knowledge what happens as we get older: (these are just a handful of the most noticeable changes)

Declining “aerobic horsepower”. VO2max declines about 10 percent per decade after age 30. Our maximum heart rate begins to drop about one beat per minute each year.
Aging muscles become less adept at using oxygen.
Loss of muscle mass and strength begins happening around the age of 40, speeding up particularly after 65. Fast twitch muscles seem to deteriorate faster than slow twitch.
We begin to lose some flexibility and experience a loss of range of motion. When muscles are tight, we limit our power base and running efficiency.

Three generations of Urbanski men after running a Turkey Trot together. Proof that aging as a runner doesn't mean no racing! — *Three generations of Urbanski men after running a Turkey Trot together. Proof that aging as a runner doesn’t mean no racing!*

Tips for Slowing Down the Effects of Aging as a Runner

So, can we slow down this inevitable process? Definitely. Here are some well-researched ways to do that:

To slow down the VO2max decline, do at least one fast workout a week. Train hard at your 2 mile or 5K race pace. Try to get your heart rate up to 90% of its maximum.
Race more! Young, competitive athletes usually need to race less, but aging runners get more benefit from racing at shorter distances more frequently. Shorter races are great opportunities to get in your higher intensity running, helping preserve your fast twitch muscle fibers and muscle efficiency. The “use it or lose it” paradigm applies here.
Strength training is critical. Lift weights or do a regimen of body weight exercises at least twice a week. This is essential to mitigate the age-related loss muscle mass and strength. Mix in some high intensity workouts that elevate your heart rate and challenge your cardiovascular system.
Stretch! Do yoga, balance exercises, use a foam roller every day to work your lower body in particular.
Run less! I thought I would never say this, but add some cross training a couple of times a week. As well as recovering from your runs, this gives you a great opportunity to work different muscles. My training plan currently includes running, cycling, strength training, yoga, and a stair stepper. (I obviously do more than one type of workout on some days). This cross training has made me stronger, faster, and more recovered for my runs.
Recover more! Remember, often “less is more”- especially when it comes to mileage for an aging runner. Adequate recovery is critical. Some smart watches can monitor your workout intensity and let you know when to back off if you’re like me and sometimes still think that “more is better”.

Final Thoughts

We can’t hold off the aging process and the inevitable changes in our bodies. But, we can slow it down, and stay in great shape – both physically and mentally – if we are smart and consistent with our training. Aging gracefully as a runner just takes some acceptance, adjustment, and perseverance.

Mike Urbanski is a coach with Team RunRun. To learn more about him, check out his coach profile.

Pillars for Growth in Running and Life

March 23, 2025

The Power of Consistency and Honesty

If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.

Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)

In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.

*TRR Coach Corey Turnbull executing a great race as a result of consistency in training.*

Consistency: The Unsung Hero

We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.

To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.

I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!

Honesty: The Inner Compass

The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.

It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.

Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)

These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.

And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.

*Three athletes on an easy run, putting consistency and honesty into practice.*

Navigating Life’s Uncertainties

These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.

When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.

How to Leverage These Two Pillars for Improved Performance

If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.

Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.

That’s how we grow—not just as runners, but as humans.

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

Q&A with a Nutrition Expert – Heidi Strickler – 2020 Update!

November 21, 2020

Runners are always looking for an edge. Heidi Strickler, Seattle-based Registered Dietitian, Certified Specialist in Sports Dietetics and Metabolic Efficiency Training Specialist, was gracious enough to answer some commonly asked questions for us a couple of years ago, and she’s back with updated answers! If you have more questions or are interested in working more in depth with a Registered Dietitian, her contact info and bio are included below!

What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?

Many of the common diets – keto, low-carb/high-fat (LCHF), intermittent fasting (IMF) – are not appropriate for athletes, especially female athletes. Is there a way to incorporate components of those diets in a way to boost performance and optimize overall health? Most definitely! That’s what we call “periodized nutrition” which involved shifting the type and amount of your macronutrients based on your training demands. Athletes really need to understand that the research in those diets comes from obese middle-aged men with chronic disease. Studies that do use athletes have found no performance benefits of the above-mentioned diets.

GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?

I spend a lot of time on this topic with my athletes, especially my female athletes. One of the reasons for this gender difference is that women absorb less fructose molecules than men; fructose is one of the primary sugars used in many sports nutrition products. So we need to look at the ingredients of the fuel the athlete plans to use. Beyond that, we look at things like the source of carbohydrates: e.g. gels are oftentimes malabsorbed because the load on the gut is so high, so too many gels can just sit in the gut a wreak havoc, drawing water into the intestines and causing diarrhea. Compare this to blocks/chews which athletes can regulate more easily, and the load is less. When it comes to real food, we ask similar questions, and we need to also look at the fat and protein content, the type of fiber (if any), or any artificial sweeteners or sugar alcohols that can cause GI distress. Finally, especially for my ultra-endurance athletes, we need to address flavor fatigue – e.g. because most drinks, gels, gummies, chewy candy, etc., are fruity flavored, athletes can get flavor burnout which can actually lead to nausea and prevent them from getting adequate fuel. Real food can play a critical role with this.

On another note, an area that athletes oftentimes neglect regarding GI function is hydration. Consuming a drink that is too high or too low in its osmolarity (the concentration of the drink e.g. sugar, electrolytes) can end up causing diarrhea and/or dehydration.

Regardless of your race distance, event type (cycling versus running), your gender, and your digestion, it is crucial to trial nutrition strategies in training that mimics the race duration, intensity, and climate.

What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?

For women: no fasted training

For all athletes: even if your daily nutrition is not ideal, prioritize your nutrition around training – go in fueled for training and according to the goals of the training session, fuel & hydrate during training as necessary, and get in proper recovery nutrition within 30-40 minutes afterwards.

What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?

My own go-to fueling strategies: I’ve been a dedicated UCAN user since 2018. UCAN’s products are really unique in that they use hydrolyzed corn starch as their carbohydrate source. This Superstarch© molecule releases into the system like a drippy faucet, rather than most sports nutrition products using simple sugars which are more like a fire hose. The result? Zero GI distress, and really stable and long-lasting energy. I don’t feel those big highs and lows that are typical for a simple sugar-based fuel, and I can take in fewer grams of carbohydrates per hour, which also reduces the risk for GI upset late in a race, run, or ride. UCAN has electrolytes (UCAN Hydrate©), carbohydrate powder (Superstarch© Energy), bars which also use their patented Superstarch©, and protein powders in both whey- and plant-based options. One of my favorite things about UCAN is that they offer Cinnamon and Cocoa-flavored carbohydrate powder, which really helps with the flavor fatigue I talked about above. I use a combination of UCAN bars, UCAN Hydrate, and their Cinnamon or Cocoa Energy for my trail runs or bike rides.

I have run several ultras using solely UCAN. But beyond UCAN, I like the Skratch chews, which I save for the last 1/3 or ¼ of my race/training when I might be craving some simple sugars, and there is less likelihood I will develop GI issues. They use as their primary sugar, and they are a bit tart, rather than overbearingly sweet. They have a lemon-lime with matcha (thus caffeine) that I love.

I also always like to have salty stuff on me for events >3 hours. I will usually have Base Salt on me as a backup, just in case my stomach turns south. Otherwise I like olives, pickles, Larabars, or flour tortillas with almond butter & salt or melted cheese. For bike rides (road or MTB) I am HUGE fan of PayDay bars – since they don’t have chocolate, they won’t melt in the heat or from the body heat coming off my back, and they are the perfect blend of sweet & salty, with carbs, protein, and fat.

Sports nutrition products I recommend: low-fructose items without artificial sweeteners or sugar alcohols:

UCAN
Skratch chews and Super Fuel
Nuun Sport & Endurance
Tailwind Endurance Fuel
Larabars or other whole-food based bars
Spring Energy
Base Salt, as needed

Real food I recommend: remember that real food is oftentimes just as good as packaged sports nutrition, and usually less expensive. Research studies have shown that bananas, PBJ, and chocolate milk are just as effective as sports bars and sports drinks.

PBJ or PBH cut into quarters
Trail mix (leave out chocolate if it’s warm outside) using any of the following: nuts, seeds, dried fruit, cereal, pretzels, chocolate
Gummy candy or fruit snacks that don’t use high fructose corn syrup
Candy bar such as PayDay
Quesadillas, pierogies, salted potatoes, salted rice balls, mashed salted sweet potatoes
Nut butter packets that include sugar, honey, or maple syrup
Olives, dolmas/dolmates/stuffed grape leaves
Homemade energy balls: mixing oats or cooked rice, liquid sweetener, nut butter, dried fruit (optional ingredients such as protein powder, coffee beans, spices)

We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?

There are a few components here:

Get lab work regularly, and make sure you have a full iron panel (ferritin, transferrin saturation, TIBC, RBC, Hct, Hgb)
Know if you are at risk for being low: female, heavy menstruation, endurance athlete, runner, vegan or vegetarian
Consume iron-rich foods, such as fortified breakfast cereals, canned beans, tofu, baked potatoes, pumpkin seeds, unsulphured blackstrap molasses, red meat, organ meat, clams, mussels, oysters, and salmon or sardines canned in oil with foods rich in vitamin C, such as strawberries, citrus, kiwi, pineapple, mango, broccoli, bell peppers, hot peppers, and tomatoes
Avoid calcium-rich foods when you consume high-iron foods. Calcium-rich foods include dairy (milk, cheese, yogurt, cottage cheese, ice cream) & dairy-substitutes (e.g. non-dairy milk), whey protein, almonds, edamame, calcium-set tofu, chia seeds, canned fish with bones, white beans, collard greens & kale, amaranth, calcium-fortified OJ
Consume iron-rich foods at least 2 hours before or after exercise, rather than within 2 hours of training. This is because exercise increases the levels of hepcidin in the body; hepcidin is a hormone that reduces liver absorption by the body.

Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)

This definitely depends on the individual – gender, age, ethnicity, geography, time of year, lab work/medical history, dietary habits, sport. I always advocate for “Food first, supplement second.” However, vitamin D is one I recommend to nearly all of my athletes, at least in the winter months (October-April); 400-2,000IU will do. If an athlete trains indoors or wears sunscreen during the summer months, I will recommend that they take it year-round. Depending on dietary intake and menstrual function, I oftentimes have female athletes include a Calcium-Magnesium-D supplement. Outside of that, it really does depend, and many athletes should periodize their supplements as well.

Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?

Carbohydrate loading definitely has a time and a place. First, carbohydrate loading should be considered ONLY if the event in question is >90 minutes. This comes down to the amount of stored carbohydrate (glycogen) in the body and how long those stores last during exercise. Second, once you have determined that carbohydrate loading is appropriate, you need to plan for the total amount of carbohydrates that should be loaded (8-12g/kg/d), the type of carbohydrates that should be loaded (low-fiber, low-residue), and the timing of carbohydrate loading (3 days prior to the event). Finally, to really benefit from a carbohydrate loading protocol, you should also be tapering your exercise in tandem with your increased intake of carbohydrate. And always be intentional about adequate hydration!

If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?

Put just as much consideration into your nutrition plan as you do your training plan. Your training does not look the same every single day, so neither should your nutrition. If you adopt a “fuel for the work required” mantra, you can experience both a boost in performance, but also improved daily energy and overall chronic health. If you have questions, hire a Registered Sports Dietitian who specializes in athletes like you!

For Heidi’s bio and contact info, visit: https://gritlink.net/provider/heidi-strickler

Jedi Mind Tricks – How to Run Consistently

October 21, 2020October 17, 2020

Hopefully, most days running is a source of joy, something that makes your day better, and that you look forward to doing. But what about those days when running is a grind? When you don’t want to run, when mojo runs low? How do you get yourself out the door and out into the cold rain? What Jedi mind tricks do you employ to stay consistent and log those miles?

Team RunRun athletes and coaches share their tricks and tips to winning the battle for running consistency – how do they get out the door when motivation runs low?

Mantras

Mantras – those short but sweet, power-packed statements that you repeat to yourself to get you through tough times, either in training or in a race. Whatever you can tell yourself that helps with motivation.

Runner Mark Droge has two personal favorites that he tells himself:

“What doesn’t kill me makes me stronger.”
“No matter what it takes, once I am running I am happier.”

Coach Julie Urbanski has two favorites as well, “5k a Day,” meaning that she aims for 5k a day of movement, whether it’s walking or running. It sets a goal mileage for each day and oftentimes she can fit in 5k of running within 30 minutes, so even if the rest of the day is crazy, she can carve out 30 minutes for a “sanity run” as she calls it. Her other favorite? Nike’s “Just Do It.” She says, “It’s so basic, yet brilliant because it takes all the emotional baggage out of the decision and is like a little kick in the pants to push you out the door and get started.”

Just 5 Minutes

Coach Dakotah Lindwurm, a 2:32 marathoner, has a handy jedi mind trick that you can tailor to apply to your own running. In short: Just run 5 minutes. She says, “If I’m not feeling like running I always tell myself I only have to run for 5 minutes. And if after 5 minutes I’m still not not enjoying it, I can be done and turn around. But I always find that getting out the door and getting started is the hardest part, so I’ve never turned back around!”

This is a great motivational tip because you can change it however you want, whether it’s “Just 5 minutes” or “Just 1 mile.” What’s the magic number in terms of time/mileage/etc that will get you out the door and get you started without feeling overwhelmed or like you “have to” get in X amount of running?

Find Dakotah on social

Run Streak

Runner Jeff Urbanski knows this one well and he’s employed a run streak for YEARS to help him stay consistent while training for marathons up to 100 milers, through the birth of his daughter, through traveling, moving cross country, changing jobs…all the stuff that life throws at us. His minimum is 27 minutes and 3 miles, both of which have to be in the books. We even have a name for his streak, the #JUM, or #jeffurbanskminimum. Next time you’re thinking about skipping a run, just channel the power of the JUM.

Runner Wendy Foster has a run streak with an extra twist for even more motivation. She did the GVRAT (Laz’s Great Virtual Race Across Tennessee) this summer so she started an unintentional run streak, which means she knows she’ll at least get out to do one mile, which oftentimes leads to more. Now she’s participating in the Bend to Whistler virtual run. To finish, she will need to run or walk at least four miles a day for six months, which gets her out the door during the upcoming dark winter months. #smartmove

Run streaks are simple yet so effective and can easily be applied to your running however you’d like. You set the minimum for each day and that’s it! No question whether you’re running each day and you’re more likely to schedule time to fit it in, rather than wondering if it’s going to happen and when. Life will still inevitably happen and plans will change (ehem, covid anyone?), but a run streak takes the unknown out of the equation and you find a way to make it happen.

Runner Wendy Foster, Fast Focus Photography NW/Juan R. Montermoso

Clothing

Got the motivation blues? Add some color! Literally!

Coach Alicia Jenkins enjoys running in fun, bright outfits, so on those low motivation days, she gets excited by picking out a sparkly/colorful outfit to help with her motivation. She considers her run her own personal fashion show! See all of Alicia’s awesome outfits on the gram.

Find Alicia on social

Next time you’re low on motivation in trying to get out the door, think back on these jedi mind tricks and see if you can apply any to get started and get it done! A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!

Team RunRun is all about connecting runners with coaches. We’re a growing team of over 600 runners and over 90 coaches, all supporting the goal of being better runners and therefore better people, and a better world. We embrace that journey with passion, grit, focus, and care.

Best Strava Premium Features

October 5, 2020October 4, 2020

It’s no secret that Strava recently took away nearly all the previously free features and now only offers the previous premium features to paying subscribers. We asked the team for their favorite Strava features to help us decide whether it’s worth paying up for the subscription features, or just hanging on to those free ones for dear life!

Here are their faves:

Metrics:

Anyone else finish their run and immediately check out the stats? Both hands up over here! Heck, we get excited mid-workout if it’s going well to get home and upload it so we can geek out on the numbers. This was a popular feature with many runners on our team and Derek Siebert said it well, “I really like the way Strava displays intervals/strides graphically. Far exceeds usability compared to Garmin Connect. Nobody wants to see their graphs fading down after viewing a run.”

Beacon:

Lots of runners on the team are doing cool adventures these days by themselves or with a very small group, especially with races being uncertain, so safety is a biggie. Both Derek and Jeff Urbanski often have their phone on their runs and sending Beacons to family at home is a great, automatic feature, for both convenience and safety.

More info on Beacon: https://support.strava.com/hc/en-us/articles/224357527-Strava-Beacon

Leaderboards:

“Uh oh! Annie just stole your CR!”

Anyone else get a little peeved to see that email subject? We don’t love receiving that email and we’ll admit, we get a little pep in our step thinking about others getting that email when we’ve taken a CR, so we’re a fan of leaderboards. #runnerconfessions

Derek highlighted this feature as well, as leaderboards are a way to keep it fun and competitive, and while free athletes can see the top 10 on leaderboards, subscribers can see lots of different filters on the leaderboard.

More info on Leaderboards: https://support.strava.com/hc/en-us/articles/360030851772

Route Builder:

Back in the day when we traveled to new cities (thanks covid!), figuring out where to run always added a little stress to our trip. Andrew Kisslo especially likes this feature: “The Build your own Segments does all the work of length, vert etc. On the phone you can tap ‘locate me’ and pick a distance, and it then creates routes around you based on all strava routes etc for hills/no hills etc.”

We’re also big fans of motivating ourselves to run with picking different routes to try out, so this one’s high up on our list as well.

More info on Routes: https://support.strava.com/hc/en-us/articles/216918387-Strava-Routes-on-Web

GAP:

Not clothing, not accounting, it’s Grade Adjusted Pace! I can distinctly remember running hill repeats up 50th St. in the dark, in the rain, in the middle of winter in Seattle, thinking, “At least my GAP pace will be awesome!” Super helpful to see that grade adjustment, and even to see the grade of some of the hills on our runs, both road and trail. Slow miles weren’t slow, they were just hilly!

More info on GAP here: https://support.strava.com/hc/en-us/articles/216917067

GPX Tracks:

Another timely feature as some of us head out the door alone on a new adventure run, or as we check out a route that’s new to us is the ability to download other athletes’ GPX tracks. Super cool feature that both Ana Valencia and Tara Fraga use for their trail adventures!

More info on GPX tracks here: https://support.strava.com/hc/en-us/articles/216918447-Downloading-a-GPX-route-from-another-athlete-s-activity-Premium-

Corrections:

Coach Erin Hunt likes the correct distance and correct elevation buttons. “If your watch goes a little wonky and you know the distance or elevation isn’t correct, strava can fix it for you and also revises your pace. I use it every run and there’s always a slight discrepancy between my watch and Strava. You deserve those extra miles your watch didn’t pick up.”

More info on Corrections here: https://support.strava.com/hc/en-us/articles/216917707-Bad-GPS-Data

Is it worth it?

For the vast majority of the runners on the team, this was a resounding Yes! Lots of features that runners have gotten accustomed to, like Beacon, GAP, and downloading tracks, are ones that they can’t imagine not having at this point. Strava also offers a discount for paying annually, which makes it even easier to pay less for premium features.

For a list of all the features and a comparison of free vs. subscription: https://www.strava.com/subscribe

This was also a great article explaining lots of the subscription features: https://support.strava.com/hc/en-us/articles/216917657-Strava-Subscription-Features

There you have it – a list of our favorite Strava Premium features, brought to you by the awesome runners and coaches that make up this team. A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!

Favorite Women’s Hydration Packs

September 19, 2020September 18, 2020

We asked the women on the team to pick their favorite hydration pack – the result? There are lots of great options out there! Find out below which are our runners’ and coaches’ favorites, along with why, sizing tips, and the most important test of a good pack: if they’d recommend them to a friend! Most of these packs range in price from ~$100-150 and you can find them in lots of places, including local running shops and online. Have one we missed? Let us know! *Note: None of the links below are affiliate links – these are just straight-up products that we like and recommend!

Nathan

Ultimate Direction

Osprey

Salomon

Camelbak

UltrAspire

Nathan

Jillian loves both of these Nathan vests:

VaporHowe 12L – Why? So much storage space, insulated reservoir, super comfy fabric, awesome purple color
VaporAiress 2.0 7L – Why? Slightly larger reservoir, deeper front pockets, really good fit/adjustment system, and most importantly, loops for collapsible trekking poles

Best Use: Long runs (any terrain) and long trail days (esp. the VaporAiress w/pole loops – see photo!)

Sizing pro-tips: The VaporHowe has fairly particular sizing (XS, S, M, etc) whereas the VaporAiress has two size ranges (XXS-M and L-XXL) and more adjustment points.

Durability: So far both of these vests are going strong, I’ve had the VaporHowe for about a year and other than one snag I put in it ducking under a fallen tree it’s held up in near perfect condition over hundreds of miles! The VaporAiress I’ve only had a couple months but it’s going well so far.

Changes for the next model: The VaporAiress has bungee cinches on the frontmost pockets that stick out and brush your arms – it’s kind of annoying, but other than that small change I’m really happy with it!

The Friend Test: These are both super solid recommendations that I would definitely be comfortable making to a friend.

Other runners that recommend them: Margaret’s go-to running pack is a Nathan VaporShadow in order to carry a lot of “stuff” (sunscreen, chapstick, phone, s-caps, food…), for the accessible pockets, the 2L bladder for water, and for adjustable straps so there’s no bounce or chafing. CJ also love the Nathan Vaporhowe because it’s held up well and is super-comfy.

Ultimate Direction

Coach Liz Crain loves the Ultimate Direction Adventure Vesta 4.0

Why? I like that it fits snugly without being too tight, which means minimal bouncing without feeling so tight! It has plenty of space for a long trail adventure or race. It also comes in different sizes rather than being 1 size fits all, which is great for finding a good fit. I haven’t had any real issues with chafing or rubbing with it on longer runs either.

Capacity: 12L gear, 2L reservoir

Best Use: Trails and Long runs

Other runners that recommend them: Amy likes her osprey pack but loves her ultimate direction because it’s lighter and more breathable. Caroline has an older men’s pack – the AK Adventure hydration pack, and still loves it: “The bottles sit high enough on my chest for easy accessibility without feeling like I have water cleavage, the straps are adjustable and I love the pockets (including the ability to carry some backup gear like gloves or a hat if the weather changes on the trail.”

Osprey

Two favorite Osprey options out there, the Duro and the Dyna:

Gemma loves her Osprey Duro 15

Why? I bought this at a pinch from a local store and have been delighted with it. The reservoir works so well and the vest fits very snugly. I can fit other extras in it, and don’t feel I am carrying a heavy pack on my back. I have worn it all summer for runs and bike rides and will continue to do so into the winter

Capacity: 2.5L

Best Use: Running – long runs on roads and trails

Comparison to Other Brands: I was using Ultimate Direction before – and this vest beats UD hands down!

Durability: So well made. I wash it after especially sweaty runs, and it still looks like new after a hard summer’s use.

The Friend Test: Yes! Would definitely recco to a friend!

Coach Anna Simmons loves the Osprey Dyna

Why? It’s small & perfect for my small upper body. Also very lightweight.

Capacity: 1.5L

Best Use: Tested in distances up to the marathon so far

Compared to other brands: I used to run with a Nathan pack but this one is lighter and fits my frame better.

Durability: It’s held up very well. I bought mine used from eBay and it’s still going strong.

The Friend Test: Yes I would recommend this pack to any women!

Other runners that recommend them: Jami also loves the Osprey Dyna 1.5: “Good fit, doesn’t move around and feels like it’s part of me.”

Salomon

Coach Elizabeth Carey uses the Salomon ADV Skin 8 Set W

Why? For the reasons listed here: https://www.outsideonline.com/2412272/best-hydration-vests-packs-review >> I helped test these women’s packs and it was the best!

Capacity: 8L

Best Use: Trail, long, and ultra distances.

Camelbak

Coach Annika Brubaker loves the Camelbak marathoner

Why? I have an older model of the camelbak marathoner vest. It’s about 6yrs old and I still use it! The vest has held up really well and the plastic doesn’t give a funny taste to the water

Capacity: 1.5L

Best Use: Long runs, trail, hiking

Durability: Very durable; super impressed with how it’s held up over the miles

Changes for the next model: More pockets

The Friend Test: Yes! Best running gear next to my shoes

UltrAspire

Shoutout to UltrAspire from runner Barb: “Ultraspire has been my go to! Momentum, Alpha, and Zygos are all awesome !! I love their products. Super comfy and well designed.”

There you have it – a guide to our favorite women’s hydration packs, brought to you by the awesome runners and coaches that make up this team. A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!