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As a runner, you understand the importance of staying injury-free to maintain training consistency and reach your goals. Running-related injuries can be frustrating setbacks, but with the right knowledge and preventive measures, you can minimize the risk. Stay tuned as we explore effective injury prevention tips, helping you stay strong, healthy, and on the road to success: Gradual Progression:
Proper Warm-up and Cool-down:
Strength Training:
Listen to Your Body:
Proper Footwear:
Cross-Training:
Injury prevention should be a priority for every runner, regardless of experience level. By following these injury prevention tips, you can minimize the risk of common running injuries and enjoy a consistent and fulfilling running journey. Stay proactive in your injury prevention efforts, and keep pounding the pavement with confidence!
Published in
Running Research
Run in the Summer to Race in the FallMay 31, 2023
1. Improved Endurance: Running in the heat challenges your body in ways that can translate into increased endurance and stamina. As your body works harder to regulate its temperature and adapt to environmental conditions, your cardiovascular system becomes more efficient. This improved efficiency can lead to enhanced oxygen utilization, better circulation, and a higher tolerance for physical exertion. By training in the summer, you can push your limits and build a solid foundation for long-distance races in the fall. 2. Mental Toughness: Enduring hot and humid conditions during summer runs can develop mental toughness and resilience, which are crucial for race day success. Running in uncomfortable conditions teaches you to embrace discomfort, overcome challenges, and stay focused on your goals. The mental strength developed during summer training will carry over to your fall races, helping you push through fatigue, maintain a positive mindset, and tackle any obstacles that come your way. 3. Enhanced Heat Tolerance: Regular summer running exposes your body to higher temperatures, leading to improved heat tolerance. As you sweat more during runs, your body becomes more efficient at cooling itself, allowing you to handle heat and stress better. This adaptation can be especially beneficial during fall races, where the weather conditions may still be warm. Your body will be better equipped to regulate its temperature, reducing the risk of overheating and enabling you to maintain a strong pace throughout your races. 4. Vitamin D Boost: Running in the summer sun exposes you to natural sunlight, which stimulates vitamin D production in your body. Vitamin D is essential for bone health, immune function, and mood regulation. Spending time outdoors while running can increase your vitamin D levels, boost your mood, and enhance your overall well-being. The combination of exercise, sunlight, and fresh air can have a powerful positive impact on your mental and emotional state. 5. Race-Day Simulation: If your fall race is scheduled in a warm climate, summer running provides an opportunity to simulate race conditions and acclimate to the heat. By training in similar environmental conditions, your body gradually adapts and becomes more efficient at managing stress. This acclimation can give you a significant advantage on race day, as your body will be better prepared to perform optimally in challenging conditions. Embrace the summer heat as an opportunity rather than a hindrance to your training. Stay determined, and remember that the rewards of your hard work will be waiting for you at the finish line! Happy Global Running Day!
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Training
But first, what is cross-training? Cross-training involves participating in alternative exercises and activities that supplement your primary sport, in this case, running. While running is an exceptional cardiovascular and lower-body strengthening activity, it can also lead to overuse injuries and muscular imbalances. Cross-training addresses these concerns by targeting different muscle groups, enhancing overall fitness, and mitigating burnout. What are optimal cross-training activities for runners? When it comes to cross-training, not all activities are created equal. The ideal cross-training exercises for runners should complement running, enhance cardiovascular fitness, improve muscular strength and endurance, and minimize joint impact. Here are some highly effective options to consider: Cycling: A low-impact activity that develops lower-body strength, boosts cardiovascular fitness, and enhances endurance. By pedaling through varying terrains, you'll strengthen your leg muscles while minimizing stress on your joints. Swimming: Training that offers the experience of a full-body workout. It enhances cardiovascular fitness, builds upper-body strength, and promotes muscular endurance. The water reduces impact, making swimming an excellent choice for recovery and injury prevention. Strength Training: Engaging in strength training exercises, such as weightlifting, bodyweight exercises, or resistance training, is instrumental in fortifying muscles, tendons, and ligaments. Focus on exercises that target core stability, hip strength, glute activation, and leg muscles to improve running form and prevent injuries. Yoga and Pilates: These mind-body practices contribute to overall fitness by improving flexibility, balance, body awareness, and stability. Incorporating yoga or Pilates sessions into your routine can enhance recovery, reduce muscle imbalances, and provide mental benefits like stress reduction and improved focus. How can you integrate cross-training into your training plan? It is essential to integrate cross-training into your training plan strategically. Follow these practical tips for seamless integration: Define your objectives, whether it's improving speed, endurance, or injury prevention. Strike a balance between running and cross-training sessions by considering your current fitness level, training volume, and recovery needs. Aim for two to three cross-training sessions per week alongside your running workouts. Embrace a diverse range of cross-training activities to target different muscle groups, prevent overuse injuries, and prevent boredom - and rotate activities. Listen to your body! If an activity causes discomfort or hinders your running performance, modify or replace it with a more suitable alternative. What are the benefits of cross-training? Integrating cross-training into your running routine offers a plethora of benefits: Enhanced Overall Fitness: Cross-training improves cardiovascular fitness, muscular strength, flexibility, and balance, creating a well-rounded athletic foundation. Injury Prevention: By addressing muscular imbalances and reducing repetitive strain on specific muscle groups, cross-training lowers the risk of overuse injuries that are common among runners. Accelerated Recovery: Engaging in low-impact activities like swimming or yoga on rest days promotes active recovery, aids in muscle repair, and facilitates optimal performance during running workouts. Mental Refreshment: Cross-training injects variety and excitement into your training regimen, preventing monotony and keeping your mental motivation high. You'll enhance your overall fitness and correct imbalances by embracing cross-training activities that complement running. So, lace up your running shoes, dive into the pool, or grab a set of weights - let the power of cross-training unlock your running potential.
Published in
Running Research
Marathon training requires a commitment to consistency and dedication to push through the physical and mental challenges. Whether you're a seasoned runner looking to tackle your first marathon or a newbie seeking a new fitness challenge, here's a guide to get you started on your marathon training journey. What is a Marathon? A marathon is a race that covers a distance of 2 Getting Started Before embarking on marathon training, it's important to establish a base of running fitness. This means having a regular running routine and gradually increasing mileage over time. We recommend a gradual increase in weekly mileage of no more than 10% to avoid overuse injuries. Building the Right Training Plan When we build your training plan, we consider your current fitness level, running experience, and time availability for training. We build a plan that aligns with your goals and abilities. A training plan should incorporate a mix of easy runs, long runs, tempo runs, and speed workouts to build endurance, speed, and strength. Incorporating Cross-Training Cross-training, or incorporating other forms of exercise into your training routine, can be beneficial for marathon training. Activities such as cycling, swimming, or yoga can help improve cardiovascular fitness, build strength, and prevent injuries from overuse. Cross-training can also provide variety to your training routine and help prevent burnout. Prioritizing Recovery Recovery is a critical aspect of marathon training as it allows your body to rest and repair between workouts. Incorporate rest days into your training plan and prioritize recovery activities such as stretching, foam rolling, and massage. Listening to your body and giving it the rest it needs can help prevent overtraining and reduce the risk of injuries. Staying Motivated Marathon training can be physically and mentally challenging, so it's essential to stay motivated and focused on your goals. Surround yourself with supportive people, join a running group or find a training partner, and track your progress to stay accountable. Celebrate your successes along the way, and remember to enjoy the journey, not just the destination.
Published in
Running Research
Matthew McLane Crushes His Personal Best and Qualifies for Boston Marathon with a Sub-3 Hour Finish!
 Sport Running Major milestone: Ran my first sub-3hour marathon last Sunday-March 19th. It was my 9th marathon since 2018. My goal for 2023 was to run a "sub 3 in '23" and to get a BQ time. I did both and I'm super stoked! What is the secret to your success? Running consistently. I ran every day (at least 1 mile) from Nov 20th, 2022 to March 19th, 2023. A 120 day Run Streak. I didn't start the streak with that in mind. I was just trying to run streak out the rest of 2022, but then I kept going because I noticed I was able to recovery more quickly after long or speed runs. What is the biggest obstacle to reaching your goals and how do you get over it? Building up the endurance to run a sub 7-min mile. The long runs were key to callusing the legs for 26 miles. I ran a stretch of three consecutive Sunday long runs of 23 miles, it was hard starting those runs knowing I had to do it all again the next week. What is the most rewarding part of training? See that time--2hr 56min 42sec!!! Knowing during that last mile of the marathon that I was going to make my goals of sub3 and a BQ. Very rewarding! Also, getting in shape and losing extra pounds is great as well! What advice would you give to other members of the Runcoach community? Start slow, start easy. Be kind to yourself. Some runs are going to suck and some runs are going to be great. It's the ebb and flow of this great sport! Anything else you would like to share? I've used the Runcoach training app for 8 of my 9 marathons. Love the schedule set up and the ability to change it. My first marathon was a 3hr 47min and last Sunday I ran a 2hr 56min!
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Runcoach Success Stories
Selecting the correct pair of running shoes can be a crucial factor in improving performance and preventing injury. Here are my top recommendations for athletes looking to enhance their overall running experience:
When choosing running shoes, it is important to consider your individual needs and preferences. Take the time to try on different shoes, while also considering your running style and foot shape. By choosing the right pair of shoes, you can ensure a comfortable and successful running experience. Happy (Shoe) Hunting!
Published in
Running Research
You have done all the hard work, sacrificed precious time and energy along the way and now race week is here. Your nerves run wild exacerbated by the taper and fewer miles. Don’t worry, here’s how to push through and keep your eyes are on the prize! As race week inches nearer, let's take a deep breath and keep these considerations top of mind: 1) Remind yourself that the hardest work is done and you've already won! You've been consistent, remained disciplined with the "small things" and completed the workouts and miles, despite hectic schedules and every day life challenges. Congratulations - you took the journey and won! Throughout the week prior to your goal race, go through your training log and remember the hard workouts, long runs, the grit and tenacity you've shown again and again! You have built the strength inside of you that will help you push you through race weekend to the finish! 2) Relax - you deserve it! It's okay to back off your total volume. You’ve begun your tapering for this event, and you can trust our recommendations to back off your total weekly mileage while keeping some intensity on any strides/tune up workouts you have on the schedule. 3) Study up! As you approach race weekend, it can be helpful to study up on the course. If you've already done this - awesome! If you haven't - no worries! For an endurance race, you're bound to run into some changes in the course (hills, twists and turns, surface changes with sidewalks, roads, dirt, etc.). Breaking down your race into chunks and mentally preparing yourself to know when you can dig a little more on a hill or relax on some downhills can not only help with your race strategy and energy conservation, but also break up the race into chunks so it's not so daunting. For those almost there, we're so excited for you! You're going to prove to yourself just how limitless you are. See you at the finish line!
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Running Research
The early mornings, long workouts and countless miles are the engines that drive an athlete from the start to the finish line, but how do you fuel for the big day? My name is Rosie Edwards. I am a professional marathoner from Great Britain and running coach. Recently, I had a fascinating conversation with a professional cycling coach. I was wanted to learn about the elite cycling world and their training. He emphasized that attention to recovery was paramount compared to the training itself. I intuitively knew that nutrition and hydration are vital for not only competition, but for recovery into the next training session. Training at its simplest is stress, response, and adaptation. Appropriate hydration and nutrition (ie. Fueling) is paramount for the optimal response = improved fitness. Glycogen (our body’s form of carbohydrate) is the main energy for our working muscles while it also assists in fat metabolism. In addition, glucose is the primary fuel for the brain. If the body is glycogen depleted then this can lead to physical (decreased force production, increased soreness, increased muscle weakness) and cognitive impairment. Picture the last 10 km of a marathon when it is “go” time. If your cognitive function is impaired and your glycogen stores are depleted, responding to your competition's moves and staying engaged will certainly become a challenge. Before the race and within training: I aim for 7-10 g of carbohydrate/kg/day when in peak training. I lean towards low glycemic index or GI (slow release) carbohydrates including whole grains, fruits, vegetables, sweet potatoes, and lots of oats. Low GI is my preferred choice for preparation to avoid spiking my insulin levels too drastically. However, on race day or while training, high GI is preferred for fast energy. On my heavier training days where the marathon workouts are longer and I have an additional strength session, I will be on the upper end of consumption in order to enhance recovery. On a lighter day that does not precede a hard workout, I will aim for 7 g/kg alongside 1-1.6g/kg of protein and healthy fats. For those who train at altitude full-time or intermittently, protein is especially important as it aids in the formation of red blood cells. When training at higher elevations for a prolonged period of time or for Sunday long runs 2g/kg per day may be beneficial. My pre-race my routine does not alter too much: I have been lucky enough to work with The Feed for the last 18 months. This has been a game-changer. Runcoach Members also have access to The Feed perks. When deciding how many carbohydrates to take in during the race I used a breath analysis test to measure carbohydrate oxidation. This occurs when we burn carbohydrate for fuel. During the race, I take 75-80 g of carbohydrates per hour in the form of Science in Sport gels and Beta Fuel I also drink 24 oz of water. I aim to consume fluids and gels ~5 km (~20 mins). This setup provides me with a perfect blend of fast-release energy and hydration in addition to topping off my electrolytes in order to eliminate the risk of cramps. I make sure to practice every new fueling strategy in each marathon buildup multiple times before race day. It is vital to practice carbohydrate tolerance. You can train your gut in the same way you train your body and mind. Work up to the amount you can ingest and practice during each long run. Some people can tolerate 50g of carbohydrate which is then used as glucose, for others it can be as high as 85g. After the race: Ahhh! The time we can enjoy all the foods we have missed. Personally, I struggle for many hours after a race or hard session to ingest solid food so I always opt for a smoothie. I blend 25 g of protein powder, almond milk, spinach, frozen berries, and a banana and aim to drink it as quickly as I can. Adding a frozen component can help to decrease your core temperature and aid recovery. This provides me with 50 g of carbohydrate and 25 g of protein (2:1 ratio) immediately. I then aim to eat a good source of antioxidants, fat, and protein to decrease inflammation within an hour. Avocado, spinach, and eggs on toast was made for this. In addition to quantity, the most important piece is figuring out which fuel will elicit the best response from your body. More carbohydrates can be digested when glucose and fructose are ingested together because they are absorbed via different routes in the intestine. However, some people have difficulty absorbing fructose. Like many ingredients in a sports drink fructose is a simple sugar known as a monosaccharide. However, if the cells on the surface of your intestines are unable to break down the fructose efficiently malabsorption occurs. Not only will your body struggle to absorb it efficiently, but you may also experience the dreaded “tempo tummy”. Nausea and headaches can also ensue. Surprisingly it affects 1 in 3 people. If you have experienced any of these issues during training or racing it may be advisable to try some products which do not contain fructose. Nuun Endurance is a non-fructose based equivalent. It’s very much a case of trial and error but beginning an informed self-study from day one of your build-up will give you the best shot of reaching the finish line feeling great. For more info, please don’t hesitate to reach out: rosie@runcoach.com. Happy fueling!
Published in
Nutrition
 Let’s break some bad habits and work to create new positive routines. We often start the New Year off with the best intentions, but sometimes our priorities shift and our resolutions fade away. If this sounds like you, our hope is to help make this year different. Here are 7 quick tricks to hold yourself accountable:1. Find a workout buddy – Knowing there are people waiting for you will act as a reminder to show up, and it will make the run more enjoyable. 2. Hire a Runcoach – A coach will provide the structure necessary to accomplish your goals (Coaches like myself = Cally, Rosie, Alex & Tom are here to support you). 3. Put a race on the calendar – Selecting a race gives you something to look forward to and something to work towards! 4. Look at your fitness journey as a lifestyle change – Be flexible, there’s no reason this journey shouldn’t be fun! 5. Less can be more – For those days you’re struggling, don’t force your workouts and risk burnout. Instead stretch or foam roll. We all need some down time. 6. Journal your progress – Have a written record of all of the hard work you put in! The Runcoach ‘notes’ section attached to each workout is an excellent way to journal your journey. 7. Treat a run like a priority - like brushing your teeth or eating breakfast. Build your run into your calendar, just as you would a work meeting.
Published in
Running Research
Your activity contributions go a long way! Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn wellness points for your movement. *All points are rewarded on a monthly basis, based on the criteria below. How to earn points by logging activity: Per week = 20 points
FAQ: 1) Can I earn more than 20 points per week and/or more than 125 points per week? For example, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 40 points per week. 20 points for logging 3 workouts and 20 points for meditating 3 times per week. 2) Can I earn 100 points for hitting the first running milestone and an additional 100 for hitting the first workouts milestone? No, you can only earn points for one physical activity milestone at a time. For example, if you step 100 miles you will receive 100 points and you will no longer be able to receive 100 points for any other activities such as running/swimming/etc.
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As the temperatures rise, summer offers a unique opportunity for runners to embrace the heat and use it as a training advantage for their upcoming fall races. While it may be tempting to retreat to the air-conditioned comfort of a gym, or scale back training during the sweltering months, running in the summer can bring numerous benefits that can significantly enhance your performance in the fall. We will explore the advantages of running in the summer and how it can help you achieve your racing goals in the months to come:
If you’re a seasoned runner, you're likely familiar with the energizing feeling of hitting the pavement or exploring nature's trails. But, did you know that incorporating cross-training into your routine can take your running to the next level? Cross-training offers an abundance of benefits, including improved performance and reduced injury risk. In this blog post, we'll dive into the world of cross-training for runners, exploring the ideal activities to complement your training and providing practical tips for integrating cross-training into your training plan.
6.2 miles or 42.195 kilometers. It originated from the Greek legend of Pheidippides, who is said to have run from the Battle of Marathon to Athens to deliver news of victory, thus inspiring the modern-day marathon race. Today, marathons are held worldwide and attract participants of all ages and abilities.
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