GPS watches have become a staple for runners and endurance athletes. They give us instant feedback on pace, distance, heart rate, and more—helping us train with structure and precision. I use mine daily and love the extra data. 

But they don’t tell the whole story.

Your watch can’t tell if you’ve had a bad night’s sleep, the early signs of soreness, or the stress your body is carrying. When we rely too heavily on data, it’s easy to ignore those signals—pushing when we should ease off, or forcing workouts that don’t match how we feel.

That’s why learning to listen to your body is so important.

I’ve learned the hard way that effort is a skill. Tuning into your breathing, energy levels, and muscle fatigue helps you understand how hard you’re actually working—regardless of what your watch says. Over time, this builds intuition, allowing you to adjust in real time and train more sustainably.

Have you ever been in a race situation when the GPS is off due to high buildings? This is one example where intuition is vital.

The goal isn’t to ditch your watch—it’s to use it wisely.

Rate of perceived exertion (RPE) can be a fantastic tool when you are running to feel. Using a scale of 1-10 helps to guide your effort. I like to keep easy runs to a 5 or 6, thresholds to a 7 and speed work or racing in the 8-10 category.

Let it guide your workouts and track your progress, but don’t let it override what your body is telling you. Some days, slowing down is the smartest move you can make—even if the numbers suggest otherwise.

The best athletes combine both: data and feel.

Because while your GPS watch is smart, your body is smarter and you are in charge!

The holiday season brings joy, celebration, and for many runners, a serious test of motivation. Shorter days, colder weather, travel plans, and a full calendar of festive obligations can make it tempting to hang up your running shoes until the new year. But staying active through the holidays not only helps balance out indulgences, it can also boost your mood, reduce stress, and keep you feeling strong heading into January.

Here’s a few of Coach Rosie’s tips for how to keep your running motivation high during the busiest time of year:

1. Adjust Your Expectations (Not Your Intentions)

You might not hit peak mileage or set a PR in December, and that’s okay. Shift your mindset from performance to consistency. Even 20-minute runs count and can keep your routine alive. The key is to keep showing up, not to be perfect.

2. Schedule Runs Like Appointments

With so many events and distractions, running can easily fall to the bottom of your list. Treat your runs like meetings, block them on your calendar, set reminders, and commit. Morning runs can be especially effective before the day fills up. Try meeting a friend. It’s way easier to bail on yourself.

3. Run for Mental Clarity, Not Just Fitness

Holidays can be emotionally overwhelming. Running is a powerful way to clear your head, release tension, and reconnect with yourself. Use it as your time to decompress and reset, not just burn calories.

4. Sign Up for a Holiday Race or Virtual Challenge

Who doesn’t love Turkey Trots? You may even be able to talk your family members into joining you.  Santa Dashes, and New Year’s Day 5Ks are also everywhere this time of year. Signing up for one adds structure to your training and gives you something festive to look forward to. Bonus: You’ll likely earn a fun medal or themed swag.

5. Make it Social

Running with a friend or group can make a world of difference. This links back to accountability and scheduling.  If you're visiting family, invite someone to jog with you. Or check out local running clubs or holiday group runs—many host seasonal events with lights, costumes, or treats.

6. Dress for Success (and the Weather)

The right gear can turn a dreaded winter run into a cozy adventure. Invest in thermal layers, reflective vests, gloves, and a good headlamp. Being warm and visible removes one of the biggest mental barriers to cold-weather running.

7. Be Flexible

Flexibility isn’t only on the days we stretch. If you miss a run, don’t spiral. Flexibility is a strength during the holidays. Shift your run to a different time or opt for an indoor treadmill session. The important part is staying connected to your routine, not following it rigidly.

8. Reflect, Don’t Compare

The holidays are a great time to reflect on how far you’ve come rather than comparing your training to others or your past self. Look at your progress, celebrate your wins, and set your sights on how running will support you in the new year.

Running during the holidays isn’t about discipline, it’s about self-care. Your runs can be your calm in the chaos, your energy boost between parties, and your steady anchor when everything else feels like it’s in motion. Keep showing up for yourself, even if it’s just for one mile.

Happy Holidays, and happy running from the Runcoach team!

The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

3. Match Your Shoe to Your Mileage

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

4. Go for Fit Over Fashion

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time

Whether you're a seasoned runner, a weekend jogger, or just getting started on your fitness journey, there's a good chance you've heard of drills and strides. These short but powerful additions to your running routine often get overlooked, but they shouldn’t. If you're aiming to improve your speed, efficiency, and reduce your risk of injury, drills and strides should become a regular part of your training.

What Are Drills and Strides?

Running Drills are specific movements or exercises designed to improve your running mechanics. They often mimic parts of the running motion but emphasize particular elements like posture, coordination, foot strike, and leg turnover. Our Coaches have put together a compilation of our favorite drills for you:

• -Toe Walking
• -Heel Walking
• -Rhythm Skips
• -Bounding
• -High Knees
• -Butt Kicks
• -Carioca

Strides are short bursts of fast running, usually lasting about 20 to 30 seconds or 80 to 100 meters, at around 85–95% of your maximum effort. They're controlled and smooth but they are not full-on sprints.

Why Should We Do Running Drills?

1. Improve Running Form: Drills help reinforce proper biomechanics. By isolating parts of the running motion, they teach your body to move more efficiently and in alignment, which ultimately translates to better overall form during runs.

2. Increase Muscle Activation: Many drills wake up muscles that may be underutilized during regular runs. For example, drills can help fire your glutes, improve hip mobility, and engage your core - key players in a strong stride.

3. Build Coordination and Balance: Good running isn’t just about strong legs; it's about timing and coordination. Drills develop neuromuscular control, helping your brain and muscles communicate more effectively.

4. Reduce Risk of Injury: Better mechanics lead to less strain on joints and muscles. Over time, this can reduce your chances of common injuries like shin splints, IT band syndrome, or plantar fasciitis.

How to Add Drills and Strides to Your Training -

Drills: We like to do a series of 3–5 drills after your warm-up jog. Fun fact, they are included in the Runcoach Workouts on our app. You can do these 2–3 times a week. Always focus on quality over quantity.

Strides: Add 4–6 strides at the end of easy runs or before speed workouts. Allow for full recovery (30–60 seconds of walking or jogging) between strides. We like these the day before a workout or long run to prep the body and give you some pop.

Running drills and strides are small commitments with big returns. They don’t take much time but can significantly improve your running efficiency, speed, and injury resilience. Think of them as the fine-tuning your body needs to run smoother, faster, and with less risk of setbacks. If you’re serious about improving as a runner, drills and strides shouldn’t be an afterthought—they should be a staple. Give a few of the drills on the list above a try and let your coach know what you think!

Targets and activates the hamstrings, glutes, and core. Watch on YouTube.

Great active exercise to loosen the hips, back and trunk before a workout or run. Watch on YouTube.

Activation for hamstrings, lower back, glutes and quads. Watch on YouTube.

Fires up the hamstrings and glutes to get you ready for your run. Watch on YouTube.

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.

How does fueling look for me?

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 will try to ingest the upper limit of carbohydrates before a race. I like to take some of this in the form of a fruit juice or sports drinks rather than heavy carbohydrate-dense foods.  I always consume a protein and healthy fat included the night before. Race morning is simple: oats and honey.

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.
I hyper-hydrate 2 hours prior to my marathon using LMNT in 20 fl oz of water to ensure that my electrolytes are topped up before the start. Hyper-hydration is not something I would practice daily but before a particularly hot or long workout, I will.

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!

Tracy recently ran a blistering 10K, which is his best fitness level result by more than 10 points. We asked him about his journey to this break-through race and any secrets to success he'd like to share.

Major milestone: Ran a 10k in 45 minutes. The last mile I ran at a 5:55 pace. I had never run a mile under 7:00 prior to this.

What is the secret to your success? Setting lofty goals and religiously following the plan Runcoach puts in front of me. Choosing a competitor in my age group from an upcoming race that I want to beat and training as hard as I can to accomplish that goal.

What is the biggest obstacle to reaching your goals and how do you get over it? Staying within the training plan. I try to do too much and suffer small injuries.

What is the most rewarding part of training? Seeing the results. Last year I ran half marathons at a 8:55-9:05 pace. This year I'm sure I can run at 7:55.

What advice would you give to other members of the Runcoach community? Follow the plan as closely as you can and don't try to exceed the limits given in the training plan or eventually you'll suffer an injury and ultimately have to completely start over.

Anything else you would like to share? I love the quick responses and encouragement from the coaches when I have questions or issues.

What feedback would you offer on the Runcoach experience? It is a great program. I needed some guidance because I started running 2 years ago and had no idea what I was doing. I didn't necessarily need a personal coach to watch me 24/7, I just needed a good training program, some videos to watch to see how it is done, and someone knowledgeable to answer any questions I might have-all of which Runcoach provides. My heel-to-toe running has transformed to ball of the foot first with push and feels more natural and easy thanks to this program.