What do runners do when the seasons change and the days become shorter? They keep running in the dark. Training plans don鈥檛 stop for daylight saving time and neither should you.

Of course, it鈥檚 easy to be deterred when the sun rises later and sets earlier. And let鈥檚 be real, it鈥檚 way more dangerous to run in the dark. According to a 2021 report from the (NHTSA), pedestrians account for 17 percent of all traffic fatalities. An overwhelming majority of those deaths鈥攁bout 77 percent鈥攐ccur in the dark, and more than half happen between the hours of 6 P.M. and midnight.

Simply put, when visibility goes down, your chances of being hit by a vehicle go up exponentially. But with the right information, planning, and a few basic tools, it鈥檚 entirely possible to see and be seen so you are safer and more confident running in the dark.

Run With a Light (and a Back-up Light)

鈥淟ight sources are really important and tend to be overlooked, especially if you start during the day and don鈥檛 anticipate time getting away from you,鈥� says , a competitive trail runner and hiker who, thanks to her Boston-based run commute and multiple, is more than familiar with running in the dark.

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No matter the route, Derstine always runs with a fully-charged headlamp that casts a wide cone of light, plus a backup light, like a handheld flashlight. A personal light source not only makes you more visible to drivers but also helps you navigate obstacles and uneven terrain.

Wear Reflective and Light-up Gear

Save your all-black running kit for the treadmill and wear light or brightly colored clothing and accessories, reflective materials, and safety gear, like clip-on LED lights, on nighttime runs. The further away drivers can spot you, the safer you鈥檒l be when sharing the road.

Avoid Accident 鈥淗ot Spots鈥�

The NHTSA that pedestrian fatalities are linked to specific locations and traffic conditions known as 鈥渉ot spots.鈥� These include roadways with five or more lanes to cross, areas with a speed limit of 30 mph or higher, and locations with traffic volumes exceeding 25,000 vehicles per day.

If possible, avoid routes with heavy traffic and higher speed limits, and stick to streets with sidewalks or wide shoulders.

Follow the Rules of the Road

If you didn鈥檛 know by now, runners should be running against traffic. showed there was a significant decrease in pedestrian-vehicle collisions when the person was walking against traffic, whether that be on a sidewalk, bike lane, or the shoulder of the road. The rest may seem like common sense: cross in a crosswalk, wait for the light, look both ways and just generally be aware.

Note that attitudes toward pedestrians vary by culture, community, and neighborhood. Just because you鈥檙e running by the rules of the road doesn鈥檛 mean every driver will stick to the speed limit or yield when they鈥檙e supposed to.

Run defensively and always err on the side of caution when crossing the street or passing through areas where you may be less visible to folks behind the wheel.

Skip the Tunes

Julie Morrill, founder of , a self-defense training company, advises against listening to headphones while running at night. 鈥淚t can be helpful to have your sense of hearing available in the dark so that you can more easily hear traffic, animals, or other people approaching,鈥� she says.

What About Trail Running in the Dark?

Derstine jokes that she became a nighttime hiker and trail runner 鈥渂y accident鈥� on the Appalachian Trail when she fell behind on her daily mileage goals. To make up for lost time, she began starting her days hours before sunrise and finishing up around 9 P.M.

A reliable鈥攁nd fully charged鈥攍ight source, she notes, is just as critical on the trail as it is on city streets. Without adequate lighting, it鈥檚 easier to miss trail markers, get disoriented, and trip or fall. She recounts a nighttime run when she started 鈥減anic running鈥� as her headlamp began to fade. She tripped on a root and seriously injured her knee. 鈥淓verything can get a little bit heightened when you鈥檙e in the dark and vulnerable, so I think that contributed to the fall,鈥� she says.

Animal Encounters in the Dark

While you don鈥檛 have to worry about sharing a wooded path with drivers, other trail-dwellers can pose a threat, especially at night. 鈥淢any predatory animals hunt at dusk and dawn, but as humans encroach upon habitats, some animals鈥攊ncluding both grizzly and black bears鈥攁re in order to avoid human contact,鈥� Morrill says.

Wildlife varies by region, so it鈥檚 a good idea to research an area before hitting the trail. But here are a few pointers to keep in mind no matter where you are.

Minimize surprise

The last thing you want to do is surprise an animal and cause it to feel threatened. 鈥淚t can be helpful to wear bells or make noise as you run down the trail to allow animals to hear you,鈥� Morrill says. Derstine taps her hiking pole on rocks, sings aloud, or, if she鈥檚 confident that no other people are nearby, plays music on a portable speaker.

Stop running

Screaming and sudden movements, like darting away from the animal, can trigger a chase response. Instead, talk calmly and firmly to the animal. 鈥淭his lets it know you are human and not prey,鈥� Morrill says. 鈥淢ake yourself appear as large as possible.鈥�

In the case of the attack, the appropriate response varies by animal. 鈥淚f attacked by a mountain lion, coyote, or black bear, use pepper spray and fight back. If attacked by a grizzly bear, play dead by lying on your stomach with your hands crossed beyond your neck,鈥� Morrill says. 鈥淜eep your legs wide to avoid being flipped over. Keep still until the bear is gone from the area.鈥�

Consider carrying pepper spray

鈥淧epper spray is effective, but not if it鈥檚 tucked in the bottom of your hydration pack,鈥� Morrill says. If you do choose to carry pepper or animal-repellent spray, keep it in the same easy-to-access spot on every run and have a plan for using it.

Not every trail runner feels comfortable with pepper spray. 鈥淚 don鈥檛 feel confident that I鈥檇 use it correctly or that I鈥檇 even think to use it in the moment,鈥� Derstine says. She notes that she鈥檚 more likely to defend herself using items she鈥檚 already carrying, like her heavy flashlight or hiking pole, which ends in a sharp, pointed tip.

Run with friends (but leave Fido at home)

showed that wild animals, specifically bears, are less likely to attack people traveling in groups. So, if you鈥檙e heading into nature and have the option to run with friends, take it.

However, if your favorite running buddy is of the four-legged variety, you may want to leave them at home. One published in International Bear News found that half of the reported black bear attacks in North America between 2010 and 2014 involved a dog. The authors speculated that most of the involved pets were likely running loose. So, if you run with your dog, ensure it鈥檚 on a leash.

Self-Defense for Running in the Dark

When it comes to protecting yourself against other humans at night, much of the above advice applies. Run with a buddy or in groups when possible. Wear a headlamp, but skip the headphones so that you can hear footsteps approaching. And if you choose to carry a safety tool, like pepper spray, an alarm, or a handheld weapon, make sure you have a plan for how to use it.

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Additionally, keep the following tips in mind:

Tell someone where you鈥檙e going

Whether it鈥檚 light or dark, tell someone where you are planning to run. 鈥淟et someone know where you are going and what time you expect to be back,鈥� Morrill says. Have clearly defined next steps in place in case you don鈥檛 check-in, and make sure everyone is on the same page. You may also consider sharing your location through your phone or GPS device with a trusted family member or friend.

Be (and look) alert

Morrill likens staying alert while running to driving in bad weather. 鈥淵our driving attention is more focused, right? You can use the same techniques when running,鈥� she says. 鈥淵our head is up, your eyes are relaxed but scanning the path ahead. You鈥檙e listening to nature and can pick up on any abnormal sounds, like footsteps behind you.鈥� She says a heightened sense of awareness also changes your posture and makes you appear more confident and less like a victim.

Bring your phone

A phone enables you to call for help in the case of an emergency. But you can also phone a friend when passing through less populated areas or whenever your instincts tell you a situation is suspect. Even pretending to chat with someone may make you look less alone and vulnerable. Also, a sturdy cell phone (especially one covered in a hard case) is a blunt object that can serve as a weapon if necessary.

Scout the area

Familiarize yourself with a running route before hitting the streets at night. Are there any traffic 鈥渉ot spots?鈥� Are there sidewalks? Is the location populated, and do the area businesses stay open at night? 鈥淭ake into consideration that some places that might be bustling during the day, like downtown in the city, might be ghost towns at night,鈥� Derstine says.

Take a self-defense course

Even a single course can make a difference, Morrill says. (Derstine aims to take a self-defense class once a year as a 鈥渞efresher.鈥�) 鈥淚f you take the time to train in self-defense, you better prepare your body and mind for the real thing. If you can鈥檛 make it to a self-defense course, even thinking about how you might respond to a safety emergency can be helpful,鈥� Morrill says.

Use the defense pose

If you are confronted by an attacker, assume the 鈥渄efense pose,鈥� Morrill says. Stand with your feet wider than hip-width apart and stagger your feet so that your non-dominant leg is slightly in front of you. Lift your arms with your palms facing forward like you鈥檙e putting your hands on a picture frame in front of you.

This position makes you look bigger and more intimidating. Staggering your legs gives you a broader base of support so that you鈥檙e less likely to stumble. You can also pivot out of the way more easily. And if you do need to fight back, you鈥檒l have more torque when striking with your dominant hand. A defensive stance can also help you steady yourself and focus when your adrenaline is pumping.

The post Essential Tips to Be Seen and Stay Safe While Running in the Dark appeared first on 国产吃瓜黑料 Online.

This article was originally published in .听

I鈥檓 a running coach that makes his living by writing training plans and encouraging runners to think more strategically about their training. I typically dislike 鈥渂ig swings鈥� or 鈥渉ero workouts,鈥� and instead, focus on gradual improvement over time.

But today, I want to forget all that and advise you to throw caution to the wind and take a chance on yourself.

After coaching for over a decade, I鈥檝e discovered that runners love their听. They love having a predictable, consistent progression of both volume and intensity. When training is planned, methodical, and strategic, runners are much more likely to get on board with the plan. As an ardent runner myself, I fully appreciate this approach. It makes sense that we want to run:

• A 15-mile long run before we run 16 miles.
• A workout that鈥檚 3 miles long before we run a workout that鈥檚 4 miles long.
• A 30-mile week before we attempt a 35-mile week.

After all, one of the key principles of exercise science is the concept of progressive overload: stress must be applied in gradually larger amounts to continue yielding positive physical adaptations. We certainly don鈥檛 engage in听dramatic听overload! Gradual, methodical, progressive overload presents a smaller risk of听听and is more psychologically tenable for most athletes.

But when can this rule be bent or broken? What are the unique situations where we can afford to abandon our plan and bet on yourself to go big?

When Is It a Good Idea to Abandon Gradual Progression?

First, let me be clear that this discussion is about outliers. Most long runs, workouts, or races should follow the principle of gradual progression. Dramatic progression usually leads to injuries or poor performances. That being said, there are some situations where it鈥檚 a good idea to embrace a dramatic change in your training.

Let鈥檚 explore each scenario.

Scenario 1. You鈥檙e returning to running after a period of time off. Most of us have heard of the 10 Percent Rule, which says that weekly running mileage should not increase by more than 10 percent per week.

I think this approach to mileage building is incomplete. While the 10 Percent Rule works sometimes, there are times when it鈥檚 wildly conservative and you should build your mileage much more aggressively.

For example, if you were comfortable running 40-50 miles per week about six months ago, but just took two months off from running entirely, you do not need to build your mileage according to the 10 Percent Rule.

You may run 15 miles during your first week back to running, 25 miles in your second week, and 30 miles in your third week. This mileage progression results in an increase of 66 percent during the second week and 20 percent the third week. This clearly violates the 10 Percent Rule, but nonetheless represents a manageable workload for this athlete.

Scenario 2. You鈥檙e training for an ultra.听Ultra runners often have the widest latitude in 鈥渂reaking鈥� some of running鈥檚 most cherished 鈥渞ules.鈥� Their sport is, after all, a little ultra.

Ultramarathoners, especially those training for 50+ miles, will often incorporate two types of workouts that other runners would likely never attempt: the over-distance long run and the back-to-back long run.

Over-distance long runs are typically longer than 20 miles (rarely advised for marathoners) but often 30-50 miles in length for 100-mile ultra runners. These distances are usually not a great idea for most runners as they compromise future training, have a high injury risk, and aren鈥檛 specific to their goal races. But for ultra runners, those concerns can be forgotten due to the specific demands of their event. Since their goal race distance is so long, they must periodically run for far longer than 20 miles.

Back-to-back long runs are exactly what they sound like: two听听done on back-to-back days (usually a Saturday and a Sunday). This heroic weekend adventure is also typically reserved for ultramarathoners due to the demands of the events they鈥檙e training to complete. In these scenarios, we would not attempt to gradually get used to this stress.

Scenario 3. You鈥檙e making rapid progress.听Some runners are in an enviable position where they鈥檙e rapidly climbing the improvement curve that accompanies being a new runner. These runners have more flexibility to take a chance on themselves in race situations.

For example, if you鈥檝e been running for three months and just ran a 25:00 5K, you might think of yourself as 鈥渁 25-minute 5K runner,鈥� but I don鈥檛 think you should. You鈥檙e new to the sport and rapidly improving, so you should expect a lot more of yourself.

Instead of starting your next 5K around 8:00-mile pace (a 25:00 5K requires an average pace of 8:03 per mile), why not start at 7:30 or 7:45 for the first mile? This level of aggression usually spells doom for the advanced runner who is more aware of their abilities on the race course. But if you鈥檙e new to running, you鈥檙e much more likely to surprise yourself with a massive Personal Best.

Newer runners must realize that their capabilities are expanding quickly. During my first year of running, I ran a PR in nearly every single race I ran from the mile, to two miles, to the 5K. If you鈥檙e consistent with training, a long string of PR鈥檚 in your first few years should be expected.

Don鈥檛 Be Too Cautious

Running has a high injury rate, so these strategies should be used sparingly and conscientiously, ideally under the direction of a certified听. Logical progressions of volume and intensity and realistic training always win out over dramatic progressions and big swings in intensity.

However, I believe in everything in moderation (including moderation). There are unique instances when we can abandon the logic of our training plan, bet on ourselves, and take a chance on our ability. Sometimes, we have to take a risk to see what we鈥檙e truly capable of achieving.

The post It鈥檚 OK to Ditch Your Training Plan appeared first on 国产吃瓜黑料 Online.

In my book, there are two types of people: those who do turkey trots, and those who vehemently do not.听

Turkey trots, annual races (generally 5K to 10K) that most commonly take place in the United States on Thanksgiving morning, have been a well-kept tradition since 1896. The very first trot was held in Buffalo, New York, and only six runners participated in the five miles along downtown Buffalo鈥檚 dirt roads. Since then, the tradition has skyrocketed in popularity. from 2022 reported that 756,894 people ran or walked in 730 turkey trots across the country.听

Trotting a Fine Line with Food Anxiety

Much like any race, there are plenty of good reasons why people run on Thanksgiving morning. But one not-so-good reason? Running a turkey trot because you feel like you need to 鈥渏ustify鈥� the Thanksgiving feast you鈥檒l eat later. A of 2,000 Americans found that 88 percent feel anxious around the holidays, with 85 percent reporting that they overeat to the point of being uncomfortable.听

Thus, the idea of 鈥減unishing鈥� yourself with a run before you enjoy pumpkin pie, mashed potatoes and gravy, green bean casserole, and mom鈥檚 famous jello pudding can seem like a good way to balance the scales. However, not only is this not effective nutritionally-speaking, but it鈥檚 damaging to your mental and emotional health. Mental endurance and life coach says that, though this way of coping with Thanksgiving is harmful, she鈥檚 not surprised people do so.听

鈥淚t鈥檚 all centered around these narratives about diet culture in our marketing,鈥� she says. 鈥淗alf of the time the holidays are shown to us as a time to indulge and cook all these delicious things, and the other half is marketed to us as a time to watch our weight and be thinking about races coming up in 2024.鈥�

The Problem with 鈥淓arning鈥� Your Meal

Just as it has been that using food as a reward in a child鈥檚 adolescence often leads to overeating, unhealthy relationships to food, and lost hunger cues, adults can also feel the negative implications of “earning” your food with exercise.听

鈥淔ood is a basic human need, not a reward,鈥� says professor of sport and exercise psychology, . 鈥淚n general, people feel better about their bodies and eating when they consider food to be necessary fuel rather than a reward.鈥澨�

Even avid runners may use the turkey trot as an excuse to eat more than usual鈥攖hat鈥檚 the 鈥渞eward.鈥� You might not even sign up with the intention of using it to burn calories before your feast, but subconsciously, you might already feel guilty about what鈥檚 to come and are trying to get ahead of it by overcorrecting.听

鈥淚f exercise is viewed as a means to an end or as something one must do to earn food, feelings of guilt, pressure, or even punishment begin to be associated with exercise,鈥� says Arthur-Cameselle.听

If runners have this mindset, they should really question if this is the relationship they want to have with food and exercise.听

鈥淲hen you are willing to question the narratives fed to you and decide whether or not they serve you and your goals, it gives you ownership of the mental space you want to be in around the holidays,鈥� Foerster says.

So if you feel like you might be running for the wrong reasons, is it better to avoid a turkey trot altogether? Not necessarily.听

Know Your Why

鈥淚t depends on the person, but most of the time, it鈥檚 worth the effort to manage your perspective and mindset so you鈥檙e not missing out on an experience,鈥� Foerster says. 鈥淚f you avoid it this year, you鈥檙e not really coming up against the problem of your mindset鈥攜ou鈥檙e just avoiding it.鈥�

She suggests coming up with better reasons to run the turkey trot, like having it be a tradition to do with your family members or using it as time for yourself before all the holiday hecticness.听

鈥淢y overall suggestion is to run the turkey trot if you enjoy running, if you like the social aspect of the race, or if you notice positive mental benefits like improved mood after you鈥檙e done,鈥� Arthur-Cameselle says. 鈥淚f you don’t enjoy any of those aspects or gain that type of experience from running, find a different form or exercise or sport that makes you feel how you want to feel. If exercise feels like play, you are more likely to stick with it.鈥澨�

Though changing your mindset around the turkey trot is healthy, it might not help your unhealthy relationship with Thanksgiving dinner. For that, Foerster recommends mindfulness.听

鈥淎ll that stress, guilt, and shame you might feel around a holiday meal actually have a more negative effect than the food would,鈥� she says. 鈥淪o you might as well eat the food and actually enjoy it and be present, and then move on. Sort of like failing a workout. You experience it that day, and you鈥檙e not going to carry it with you moving forward. Your goals aren鈥檛 ruined because of it.鈥�

You heard her, folks. Run Thanksgiving morning because you’re hot for the trot, not because you feel bad about eating a lot.

The post You Don鈥檛 Need to Earn Your Thanksgiving Feast with Exercise appeared first on 国产吃瓜黑料 Online.

Next time you watch a group of elite runners, pay attention to their arms. You鈥檒l see that invariably鈥攔egardless of how high they carry their arms or what their hands do during the swing鈥攖hey all drive their elbows far back with each stride. This characteristic of good runners is more universal than any type of footstrike or leg swing mechanics.

Driving your arms backward shifts your balance more upright and forward, so that your feet can land closer beneath your body and push backward. Keeping your arms back also helps ensure that your movement and force all travel in a forward and backward direction; if your arms stay in front of your body, they鈥檒l tend to swing back and forth across the midline, misdirecting motion and wasting force in sideways and rotational movements.

Elbows Back

Keeping your arms back can do more for your footstrike than thinking about where your feet are landing. Where and how you land depends largely on the strength, mobility and mechanics of your hips, legs and feet, and, if altered without improving the underlying mechanics, usually ends up creating an unnatural, less-efficient stride.

Your arms, however, are not weight-bearing, so their movement can be more easily modified. They do, however, affect balance and cadence, and subconsciously influence what your legs and feet do. Thus, many who work with runners on their stride increasingly are finding cuing arms the most effective way to get people to start moving more efficiently.

The main thing they advise is to get your elbows back.

鈥淔or years now, I鈥檝e been teaching runners that a compact arm swing is the number-one 鈥渜uick fix鈥� to improve their running form, especially if they want to stop over-striding,鈥� says and founder Golden Harper, who conducts clinics on running form around the world. 鈥淲hile distance running, if your elbows come forward past your hips, that tends to pull your foot out in front of your body, causing an excessive heel strike or over-stride. Driving the elbows back improves running posture by driving the chest forward, opens up the airway, and propels the body forward.鈥�

Physical therapist and form researcher Abby Douek of says she鈥檒l often start with the arms. 鈥淲hen I鈥檓 working with somebody on cues for running form, 90 percent of my form correction is arm swing,鈥� she says. 鈥淚f your arms are out in front of you, your trunk starts to bend at your waist. If your trunk is bent at your waist, you鈥檙e sitting into your hip flexors, which means you鈥檙e not using your glutes and you鈥檙e going to overuse your hamstrings.鈥�

RELATED: On the Beauty of Great Running Form

As far back as the 1950s Olympian Gordon Pirie advocated consciously stopping the forward motion of the arms to cue a quicker, backward-driving stride. 鈥淕et your feet back onto the ground as quickly as possible,鈥� he wrote in ”听This can be achieved by strong arm-stopping, which causes the foot to land quickly but lightly on the ball/front of the foot.鈥�

Coach Andrew Kastor says the one thing he typically yells in a race, where the runner can only hear and implement something simple, is, 鈥淓lbows Back!鈥� When you drive your elbows back, he says, it cues the legs to drive backwards. This is particularly key later in a race when you tend to lose power. Drive your arms back and your legs will follow.

How to Swing Your Arms Effectively

How do you know if your arms are swinging effectively? One simple cue is to pay attention to your hands. If, while looking forward at the road ahead, you can see your hands during the full stroke while you run, you鈥檙e probably carrying them too far forward. They should disappear below and behind your peripheral vision on each back swing.

Douek cues runners to touch their waistband with each stride, ensuring that the arm is driving back and opening up behind the body. Harper says to focus on keeping your elbows behind your hips听and only pumping your arms back, not forward. 鈥淏ack is an active motion; forward is just a recovery or passive motion,鈥� he says.

In his book, , Olympic medalist Meb Keflezighi says he looks at his shadow听and makes sure he can see the bright triangle of light between his torso and upper and lower arms.

A more aggressive strategy comes from Tom Miller, exercise scientist, masters coach, and author of . Miller recommends carrying a two-foot-long, half-inch-thick PVC pipe across your back, held in the crook of each elbow, to keep your shoulders back and your arms from driving forward. The posture is a bit exaggerated, as it doesn鈥檛 let your arms recoil as far forward as they usually would even with an effective arm carriage, but it is great for mandating that you drive back rather than forward, and creates a revealing a shift in posture and balance.

Miller suggests using the pipe for the first half-mile of an out-and-back run, leaving it in a secure place, then picking it up for the last half-mile to reinforce the posture when you are fatigued. Or, if running in a group, pass it around on the run, using it for three to five minutes every few miles.

Miller also recommends making an elastic harness that wraps over your shoulders and loops through your thumbs to keep your arms high and elbows back. Harper, one of Miller’s pupils from a young age, iterated on the idea to create the an updated design that is simple, effective, and comfortable enough to use consistently, even during speed workouts or races.

Release May Be Required

You may, however, need to do more than retrain habits to get your arm to swing behind you and maintain that posture comfortably throughout a run.

鈥淕etting your elbows back is often inhibited by tight chest and shoulder muscles,鈥� says Laura Bergman, sports rehab specialist. 鈥淭he problem is, no matter how much you concentrate on it, the tissue is shortened. I can give you all the exercises in the world, but you鈥檝e got to release that tissue.鈥�

RELATED: Want to Get Fit? Keep Your Running Simple and Consistent.

To correct this, you need to the muscles in the front of the body鈥攃hest, sides, shoulders and arms鈥攁nd strengthen the muscles in the back.

鈥淚 don鈥檛 think everybody needs an actual physical therapy intervention,鈥� Douek says. 鈥淏ut most people need foam rolling and a daily stretching routine for shoulders and back, because we are so forward as people鈥攐ur shoulders are forward, our heads are forward.鈥�

Getting that forward-hunching posture pulled back puts us back in balance鈥攁nd brings us closer to the light, smooth stride of those in the front of the pack.

—

Jonathan Beverly is 国产吃瓜黑料’s senior running gear editor and author of .

The post Want to Run More Efficiently? Focus on Your Elbows. appeared first on 国产吃瓜黑料 Online.

Crystal Anthony knows that adding strength is a daily effort. The professional mountain biker and gravel cyclist rides for . She鈥檚 also an endurance sport coach who helps cyclists, runners and triathletes get stronger while they increase the mileage. Anthony knows it鈥檚 hard to stick with a fitness routine, especially if it requires you to build cardio by logging long biking or running miles. 鈥淓ndurance can be boring,鈥� she says. 鈥淵ou need to find a way to enjoy it, and it needs to be harmonious with the rest of your life.鈥�

Here are Anthony鈥檚 first strength-building steps to adding more endurance to your routine. To inspire those small steps to strength, follow this 30-day plan packed with expert advice. Every week, we鈥檙e releasing a fresh set of tips for training well, eating well, living well, and feeling great. Lean into the daily guidance and grab a to provide your body with delicious fuel to crush your goals. Each week adds up to a unique routine with advice according to a different expert from muscles and mobility to sleep habits and nutrition.

Pace Yourself听

Most athletes start out too hard and fast, both during their individual workouts and within their overarching goal. 鈥淕o slower than you think you should at first,鈥� Anthony says. 鈥淪printing up a hill will only wear you out and leave you exhausted for the rest of the workout.鈥澨�

The same principle applies for your big goal. If you want to run a marathon in 12 months, getting out of the gate too hard and fast the first week of training will only wear you out for the long haul, and it鈥檒l most likely result in injury or loss of interest. Cardio strength builds slowly over time. You can鈥檛 rush it.

Limit Medium Days

鈥淢ost everyday athletes go too easy on their hard days and too hard on their easy days,鈥� Anthony says. 鈥淵ou need both to get better. The worst place to hang out is in the middle. The problem with stacking medium hard days together without rest, is you鈥檒l get overtrained and never recover. You鈥檒l never get stronger if you鈥檙e always doing the same effort, day in and day out.鈥澨�

Follow the Two/Five Rule听

Any given week of training should consist of two hard days and five easy days. You can still exercise on those easy days, but your effort needs to be minimal. Your hard days, though, need to be legitimately hard where you鈥檙e pushing either the pace or the duration of your effort.听

Hit the Gym for Endurance听

Most people run or bike for cardio, but you have to think about all the muscles involved in supporting you through those endurance efforts. 鈥淭raining the muscles that help you maintain your posture as you run or bike over lots of miles is super important,鈥� Anthony says, adding that you should focus mostly on movements that incorporate your whole body. 鈥淏ut there is no one right gym movement. There鈥檚 no magic lift that works for everyone.鈥�

Anthony likes the balance board for targeting her core muscles and hitting small muscles in her lower body that help support running and cycling.

Balance Board Squat听

Start by standing on a balance board. Once you鈥檙e stable, slowly lower into a full squat. Return to standing and repeat.听

Balance Board Plank

Get in a push-up position with your feet on the floor and your hands spread shoulder-width apart on a balance board. Hold a plank, balancing on the board. Slowly shift your weight to the left and right, so the board moves slowly, transferring your weight to either side. Start with 30 seconds total and work toward 60 seconds.

Forget Your Big Goal

You want to ride 100 miles of gravel, or run an ultra, or just finish a local 10K. Great. Set that goal, then forget it. 鈥淔ocusing on a big goal can be intimidating and can keep some people from even trying,鈥� Anthony says. 鈥淚nstead, break that big goal into a series of smaller, more manageable steps. Showing up every day, doing little things every day, will get you to your big goal. You just have to go out and do the work today. Don鈥檛 worry about tomorrow.鈥�

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Emily鈥檚 stomach had definitely gone south. She couldn鈥檛 keep anything down, vomiting every few steps. Her pacer Buzz Burrell, a fixture in the ultra scene, had encouraged various forms of nutrition and drink with a side of optimism鈥�it鈥檚 just a rough patch, aid station鈥檚 in a half-mile, the sun will be up soon. After all, that was his job, right? To lend the moral, emotional, and logistical support Emily needed to get to the finish line.

But when the hurling continued, he got out a flashlight and inspected the latest effluent. 鈥淚t was blackish red, like a stomach lining,鈥� he noticed. 鈥淎nd that鈥檚 when I said to my runner: 鈥榊ou know, I don鈥檛 think we ought to do this.鈥欌��

Pacing: A Role of Many Hats

While that scene might be uncommon, it鈥檚 an example of the dire scenarios a pacer might encounter during an ultra-distance race. A pacer may need to be prepared to play all sorts of roles in service of helping a runner achieve their goals, even if it means knowing when to call it quits. They can be cheerleaders, drill sergeants, nutritionists, aide-de-camps, trail doctors, raconteurs, and comedians. It鈥檚 an art, one that requires close communication between pacer and runner.

While pacing is uncommon in European ultras (it鈥檚 not permitted in UTMB races, for example), it is a frequent feature in the U.S. Both on the track and in marathons, pacers are in from the start and step off somewhere halfway, but those who are pacing an ultra usually pick up their runner after the halfway point and accompany them for some or all of the last part of the race.

Some purists argue that the psychological advantage of having clear-thinking, uplifting company in the later stages contravenes the spirit of the endeavor, while others find it a way for friends or family to share in what might otherwise be a time-consuming and self-centered undertaking.

Pacing Runners for Safety

The practice of pacing originated as a safety precaution鈥攔ace directors didn鈥檛 want runners to get lost or collapse out on the trail alone. The in participation in ultras over the last twelve years guarantees that, while some runners are very experienced, there鈥檚 also an influx of neophytes who could benefit from the company of a pacer. And yet, at the same time, there鈥檚 a contingent who have never worn a pacer bib.

For those new to pacing, or some of us who have been thrown into the fire to pace a friend without any guidance, here are seven essential insights on the art of pacing from a few of the sport鈥檚 veteran pacers. Unsurprisingly, these three pacing pros are also experienced ultrarunners. In fact, it鈥檚 been suggested that pacing is an excellent way to learn the tricks of the trade before signing up as a competitor.

• Buzz Burrell is the former manager of the La Sportiva Mountain Running Team, the retired vice president in charge of Ultimate Direction, and co-founder of the website.
• Justin Grunewald recently paced Tyler Green to a second-place finish at the 2023 Western States Endurance Run.
• Nicole Bitter is an Altra-sponsored, two-time USATF winner at 100 miles and two-time USATF trail runner of the year.

Seven Best Practices When Pacing any Runner

After interviewing these three experts, several themes emerged on what to expect when pacing a runner, and how to prepare and execute on your responsibilities:

1. Be Clear About Why You鈥檙e Pacing

Buzz Burrell: 鈥淵ou might be trudging along while your runner is throwing up, but I put a different spin on it. As a pacer, I鈥檝e skipped the first 50 miles of the race, which means I鈥檓 feeling good, walking into aid stations, eating sandwiches. I haven鈥檛 paid a thing for this race! As a pacer, I can enjoy the beauty of the course. This runner might be a dear friend of mine, and I want to help him, but I鈥檓 also a free food kind of guy.鈥�

Justin Grunewald: 鈥淚 think the most common reason is to help someone you care about conquer their demons, and get from point A to point Z. For me, Tyler [Green] is a friend, but he鈥檚 also hugely accomplished. I learned so much from him by pacing, I think I could take 30 to 60 minutes off my time from what I learned from pacing.鈥�

Nicole Bitter: 鈥淭o be a part of a loved one’s attempt at achieving a goal, that鈥檚 almost better than if I did it myself. Some people can鈥檛 run 100 miles or don鈥檛 want to鈥攑acing is a way to share in the experience. A lot of people find fulfillment in pacing, maybe more so than racing.鈥�

2. Schedule a Pre-Race One-on-One

BB: 鈥淭his is critical. It鈥檚 not just two friends saying 鈥楲et’s go for a run together.鈥� First, discuss goals. Talk about possible scenarios.鈥�

JG: 鈥淲e talked about Tyler鈥檚 objectives. He鈥檇 finished second and fourth at States in past years and was completely overlooked as a top finisher this year, so he really wanted to go for it. He had dropped his pacer before, so he wanted someone who could go 32-33 miles. We talked about his intricate cooling routine and how it was going to go at aid stations.鈥�

NB: 鈥淚t鈥檚 critical to understand your runner and what makes them tick. I love to talk when I have a pacer. I want them to tell me funny stories, what happened earlier in the day. Some people don鈥檛 want to talk; they鈥檙e just in the zone.鈥�

3. Prepare as if You鈥檙e Running the Race

BB: 鈥淏e well-fed and well-hydrated, and know when your start time will be. Never become part of the problem; don鈥檛 be a liability. Know the pacer rules, like no physical assistance. Usually “muling”鈥攃arrying your runner鈥檚 food or gear鈥攊s not allowed, though it is at Leadville, so be aware of the rules. Know the course, the aid stations, and cut-off times.鈥�

JG: 鈥淎t Western States, cooling is 15 percent of the race, so everything had to go right at aid stations. Typically, about a half-mile out from an aid station, I鈥檇 ask what he wanted to drink. I鈥檇 get Coke, ice cubes, water in one bottle, Tailwind in the other.鈥�

NB: 鈥淢ake sure you and your runner are a good fit, that you鈥檇 want to spend some time with this person. Be confident you can cover the distance you鈥檒l be pacing easily. Take care of yourself or you won鈥檛 be equipped to pace.鈥�

4. Expect Nothing, Be Ready for Anything

BB: 鈥淚t鈥檚 unlikely your runner will be feeling great. They may be sick. They may be on a bummer. It might be hot or stormy. I tell first-timers: 鈥榊ou feel bad. So does everybody else. This is what it looks like.鈥欌��

JG: 鈥淭hey might be too mentally fatigued to know what they need. Tyler told me his arms were numb, which told me he needed electrolytes. Hyponatremia and dehydration are really tricky to differentiate, but, in my experience, they almost always need more electrolytes.鈥�

NB: 鈥淓xpect the unexpected. You don’t know what could happen. You might not even get the chance to pace if your runner drops out. Keep a positive outlook, and be a problem-solver.鈥�

5. Fit the Pace to the Runner鈥檚 Goals

BB: 鈥淭he first-time runner needs stability, support, and mild encouragement. Remind them to start eating and drinking 45 minutes into it. Don’t wait until your stomach starts to go. The veteran probably knows this so you can get into actual pacing, behind or in front of them, moderating the ups and downs. For someone who just wants to finish, concentrate on putting one foot in front of the other.鈥�

JG: 鈥淣ormally, Tyler takes it out slower and picks people off, but this time the theme was 鈥榥o regrets,鈥� so I reminded him of his objectives, of who he is, of how proud his family will be. He ran in front of me so I wouldn鈥檛 distort his view of rocks and roots.鈥�

NB: 鈥淚t鈥檚 nuanced. My husband is competitive so I usually talk about how we need to catch that runner in front of us. The hunt mentality. Or if we need to pick it up, I joke, 鈥榃ow, are you keeping up with me?鈥� Some races, like Western States, are dialed in to the tech, and can feed the pacer info on how far ahead or behind their runner is.鈥�

6. Be Relentlessly Upbeat

BB: 鈥溾�業t鈥檒l be fine鈥� is our mantra, as long as it鈥檚 just a mental or emotional low. You can always come back from that. I鈥檝e had runners say, 鈥業鈥檓 out. I can鈥檛 do this.鈥� I have them sit down, take some deep breaths, let their heart rate come down. Heck, you can take 30 minutes at an aid station, change your socks, and march back out.鈥�

JG: 鈥淚 told him [Tyler Green] he was looking great. He hit a rough patch, so we focused on hiking 10 steps, running 10 steps. Relentless forward progress. I鈥檇 tell him things like, 鈥業n 800 meters there鈥檚 a downhill.鈥� Late in the race, no one wants to eat, so I kept thinking of what’s going to sound good, to get in some calories.鈥�

NB: 鈥淢y husband is usually in the zone, not talking, but he enjoys when I tell him stories and point out nice views.鈥�

7. Know When to Call it Quits

BB: 鈥淧ersonally, I鈥檓 always going to protect my runner鈥檚 health first. Finishing is second. There are thousands of stories of people getting through awful circumstances, but I鈥檓 not going to encourage them to go on if I think it鈥檚 damaging to their health.鈥�

NB: 鈥淚n the 2016 Western States, my pacer called my day. I had hyponatremia and we didn’t feel it was safe. It鈥檚 good to have a close friend make those tough calls.鈥�

Bottom Line?

Being a good pacer is perfect training for becoming an accomplished ultrarunner. All of our expert pacers routinely switched roles in their many years in the sport. And for those new to the sport, pacing is a great way to dip your toes before actually signing up for a long-distance race. Regardless of whether you ever intend to go the full distance or not, the many roles of the pacer make for a rich, fulfilling experience.

The post New to Pacing? Three Expert Running Pacers Share Their Best Practices. appeared first on 国产吃瓜黑料 Online.

In the heat of summer, having apparel that keeps me comfortable helps motivate me to get out the door. I can鈥檛 always head to the high country above my home in Boulder, Colorado to run in the cool mountain air and jump in alpine lakes. And since I鈥檓 somewhat lazy and work from home, I rarely rise to run before the day gets hot. As a result, most of my running is in-town, on neighborhood roads, busy multi-use paths, and foothills trails鈥攕ome exposed to sun and heat, others in the shade of trees.听

Over many years of testing I鈥檝e learned what works and what doesn鈥檛, but I鈥檓 always testing something new. Here鈥檚 what I鈥檓 currently reaching for to stay cool and comfortable for my summer miles.听

Check out more hot-weather gear in our Summer Gear Guide.听

Rabbit Strappy Pocket Bra ($55)

The phone pocket on the backside of this bra means I don鈥檛 have to wear a waistbelt on training runs but I can still stop and snap pics of trail scenes or check emails. The bra鈥檚 strappy styling keeps me cool because there’s not too much material, and its nylon liner made of recycled coffee grounds naturally wards off odor (I swear), dries quickly, and feels slightly cooler than many synthetic bra materials.听听

Arc鈥橳eryx Taema Tank ($60)

I鈥檓 a fan of running in tanks. The lack of fabric around my shoulders lets my arms swing free and my skin breathe. This one from Arc鈥檛eryx efficiently wicks sweat away from my body and dries quickly. It also drapes loosely around the midsection, which creates air flow and doesn’t stifle me. The material, which contains 80 percent recycled content, is soft against the skin鈥攁 fabric quality that usually feels extra wet when sweaty, but not here.

Patagonia Capilene Cool Lightweight Shirt ($49)

There are certain summer runs when I reach for a t-shirt instead of a tank , like when I鈥檓 picking up my son from camp or if I鈥檓 doing errands on the way home. The Capilene Cool Lightweight shirt is just that鈥攃ool and lightweight. It鈥檚 so thin and breathable that it feels barely there. It鈥檚 also uber-stretchy, which allows me to use the waistline hem to wipe sweat off my brow, or comfortably pull the sleeves up to turn it into an impromptu tank top. I also appreciate that the top Fair Trade Certified and made of 52 percent recycled polyester.听听

Patagonia Strider Pro Shorts ($79)听

The 3.5-inch inseam of these shorts, combined with the lightweight shell material鈥攎ade of polyester from 90 percent recycled ocean plastic with a touch of spandex for stretch鈥� keep them feeling breezy on the run. A back zippered pocket securely holds a car or house key, and two pockets along the waistline stash gels, which makes them ideal for long road runs with drinking fountain stops. The wide, stretch-knit waistband lies flat and comfortably against my belly.听

Lululemon Hotty Hot High-Rise Lined Short 4-Inch ($68)

The slightly longer cut of these shorts makes them versatile. I appreciate the length when I want more coverage on a run, hike, or when doing squats and lunges at the gym on the way home from a run. The shell fabric is lightweight and stretchy (though, not as light-feeling as the Patagonia shorts), and a mesh panel and tapered shape at the side of the leg aid in airflow. These shorts have a zippered pocket on the side, a hidden drop-down pocket on the interior back of the brief, and a wide waistband that lies flat on the front for comfort.听

Smartwool Run Targeted Cushion Ankle Socks ($21)

What I really don鈥檛 want on hot-weather runs are socks that irritate me. These are built with a women鈥檚-specific fit and never bunch or slip down beneath the backside of my shoes. They have thinner areas across the top of the foot and under the arch that breathe well, and light padding at the heel and ball of the foot. They don鈥檛 feel hot in summer temps, and are good for technical mountain trails or mellower ones.听

Zeal Quandary Sunglasses ($159)

I rarely head out for a summer run without sunglasses. This lightweight pair from Zeal ride the balance between casual wear and performance. The lenses are nice and dark, cutting the glaring sun, and they鈥檙e polarized, which I feel helps protect my sensitive eyes. The frames are made of a lightweight plant-based resin and sit comfortably on my face.

Generic Trucker Hat

Like a lot of trail runners, I run in trucker hats, and have an ever-growing collection from vacations in various beach locales, gear company and ski resort giveaways, and the like. The best鈥攁nd cheapest鈥攖rucker hats combine a lightweight, quick-dry frontside with an open nylon mesh backside, making them ideal for dunking in cold creeks mid-run and helps airflow overall. They also have terry cloth headbands built into them that wick sweat off my brow and keep it from running into my eyes. I also tend to opt for hats with bills that are black or dark-colored on the underside, which helps keep my eyes from fatiguing.听

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At 国产吃瓜黑料, we write about running. A lot. We鈥檝e spent countless hours talking to the greatest athletes and brightest minds in the sport to examine every training and racing strategy imaginable. We鈥檝e even tested many of those approaches ourselves.

While we think it鈥檚 all worthwhile info, we recognize that sometimes keeping it simple is best. So we鈥檝e distilled over 40 years of advice into one comprehensive list of the 30 tips that we consider most valuable to your running life.

1. Become an Aerobic Monster

鈥淢ileage isn鈥檛 everything, but most runners will become stronger aerobically by carefully and gradually increasing the volume of running they can handle. Increasing your mileage from year to year while still being able to hit your times in workouts and races will improve your VO2 max (ability to pump a lot of blood to working muscles), lactate threshold (ability to clear lactate and therefore not have to slow), and running economy (amount of oxygen needed to hold a certain pace).鈥�
鈥�February 2023

2. Practice Proprioception

鈥淭he simplest exercise is to close your eyes and stand on one foot. The proprioceptors in your feet will collaborate with your inner ear to help your brain know if you are swaying and determine what to do to keep yourself balanced. You鈥檒l only be able to hold it for a few seconds at first but should be able to work up to 10 to 15 seconds at a time. Aim for a total of around a minute per leg during each session.鈥�
鈥�June 2022

3. Strengthen Your Whole Body

鈥淕ood runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don鈥檛 forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.鈥�
鈥�October 2013

4. Run More Hills

鈥淥ne of the beauties of hills is that they really work on dynamic power, hip strength, and hip mobility because you need to be able to go and drive those hips really high to get up.鈥�
鈥�June 2015

5. Quit Trying to Set Your PR

鈥淏e process-oriented, not outcome-oriented. Get a little better with each training session鈥攁 stronger squat, a harder effort on intervals. Don鈥檛 obsess about race day.鈥�
鈥�July 2015

6. Hydrate (Especially Before Trail Races)

鈥淒ue to their remote locations, many trail races have few (if any) water stations. Make sure to hydrate for days in advance, and鈥攄epending on the distance of the race鈥攃onsider carrying a water bottle or hydration pack during the event.鈥�
鈥�June 2013

7. Cultivate Controlled Consistency

鈥淚 try not to run 100 percent. I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday,鈥� says Eliud Kipchoge.
鈥�November 2021

8. Stretch and Refuel Immediately Post-Race

鈥淭here鈥檚 a natural temptation when you finish a race to collapse on the ground and bask in your own private glory. This is a bad idea.鈥�
鈥�October 2014

9. Find a Routine, Then Stick to It

鈥淚 dialed in my race-day outfit and nutrition plan in advance to eliminate any surprises. I slept more, stopped drinking alcohol, and ate my vegetables. I put on the same clothes I had been training in for the past three weeks鈥攂lack shorts, white top, gray socks鈥攁nd ate my pre-planned breakfast of one banana, half a Clif Bar, and half a cup of coffee.鈥�
鈥�May 2013

10. Don鈥檛 Freak Out if You鈥檙e Undertrained

鈥淎 lot of people ruminate and freak out. Then they have all this nervous energy and are toast during the race. The key is to stay calm and not expend energy worrying about the race.鈥�
鈥�March 2017

11. Fix Your Stride

鈥淗e had to change everything about his stride鈥攆rom the way his feet were hitting the ground to the way he swung his arms as he ran. It was a difficult adjustment, but he had the benefit of knowing he鈥檇 already tried virtually everything else.鈥�
鈥�February 2016

12. Eat Whole Foods

鈥淭ry to eat whole foods that look as close to how they are grown as possible. Avoid the processed food鈥攍ike foods that dominate most conventional grocery chains. They鈥檙e packed with sodium, sugar, and empty calories and are a drain on your digestive system.
鈥�July 2012

13. Slow Down to Spare Carbs

鈥淪he ran smart, at a pace that felt sustainable. She estimates she could have run a single hard marathon in about 3 hours 30 minutes at the time鈥攐ver 50 minutes faster than her average over the ten marathons. Her marathon pace was slow, so she had little need for fast energy from carbohydrates.鈥�
鈥�July 2022

14. It鈥檚 Not All About the Carbs

鈥淩unners whose number one goal is to lose weight can cut the pasta, bread, and cereals and have enough energy to complete many of the easy runs in 30 to 60 minutes. Most healthy diets will still provide enough incidental carbs鈥攂yproducts of fruit and beans鈥攖o fuel you.鈥�
鈥�August 2014

15. Random Massages Are a Bad Idea

鈥淓very athlete鈥檚 body responds differently to massage; you don鈥檛 want to find out the week before your race that deep tissue work makes you uncomfortably sore.鈥�
鈥�September 2012

16. Layer Up When It鈥檚 Cold

鈥淚t鈥檚 easy to see the weather and darkness as a reason not to work out. The price tag might sting up front, but buying clothes like a moisture-wicking base layer, gloves, and a breathable wind-blocking top will make training outside a lot more enjoyable.鈥�
鈥�January 2016

17. You Need to Sprint More

鈥淔ive percent of an athlete鈥檚 total weekly mileage should be taken up by sprints. Someone running 30 miles a week should run hill sprints for 1.5 of those miles. It鈥檚 similar in theory and practice to speedwork on a track.鈥�
鈥�September 2013

18. Get a Hydration Pack (Especially for Ultras)

鈥淵es, there will be aid stations. But there鈥檚 no telling how much time will pass between them, so bring your own fluids in a handheld bottle, pack, or belt. Which one you choose is a matter of preference.鈥�
鈥�May 2013

19. Patience Is a Virtue

鈥淚n distance running, you鈥檝e got to learn to love the process. Whether it鈥檚 in training (it takes a lot of time to get better) or in racing (holding back for the first 20 miles of a marathon), patience is a virtue. There are no quick fixes. It鈥檚 about believing in the plan and executing.鈥�
鈥�January 2016

20. Don鈥檛 Hydrate Too Much Right Before Running

鈥淪loshing in your stomach is a sign that water has not worked its way into your bloodstream, providing a full feeling that鈥檚 a ruse for hydration.鈥�
鈥�August 2010

21. Take Recovery Days Seriously

鈥淭he day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.鈥�
鈥�October 2013

22. Make It Social

鈥淕et a group together, or join a local running club. When you鈥檙e socially and emotionally invested in your workouts, it鈥檒l be harder for you to skip them. Having running buddies will help keep you from burning out or slacking off.鈥�
鈥�January 2012

23. Don鈥檛 Pick Just One Running Partner

鈥淥ne of the most basic ways to add a little variety to your running life is finding different running partners. You don鈥檛 need to be monogamous about whom you run with. The same principle applies for those who always run alone: Try joining a group for long weekend runs and (re)discover the joys of exercising with your fellow homo sapiens.鈥�
鈥�January 2017

24. Get Off Your Feet Before a Race

鈥淭ake it easy the day and night prior to race day. Race organizers don鈥檛 make that easy by scheduling interesting expos and panel discussions the day before, where you are on your feet, walking around, expending energy. Discipline yourself to keep that to a minimum, making a conscious effort to sit and rest with your feet up as much as possible. Don鈥檛 squander the good work you鈥檝e done during your taper in the last day or two.鈥�
鈥�August 2014

25. Visualize Success

鈥淏egin by taping an audio narrative for yourself that recreates, in as much sensual detail as possible, the sensation of performing your sport. Take careful notes the next time you practice鈥nd work those into the script. Then narrate the tape entirely in the first person, present tense鈥nd choose crucial moments.鈥�
鈥�September 1996

26. Use Technology (But Not Too Much)

鈥淎pps from MapMyRun and the USATF can help you plot your training routes in less time (no more driving them beforehand). For trail running, figure out how long it takes you to run a mile鈥攎aybe two minutes longer than on roads鈥攁nd go by time instead. Garmin GPS watches track your distance and pace. But don鈥檛 let your tools get in the way.鈥�
鈥�April 2012

27. Maybe Skip the Long Run

鈥淵ou can鈥檛 just look at a singular long run or back-to-back long runs. You have to look at the whole picture. Every run is like bricks that add up over time.鈥�
鈥�February 2023

28. Know When Your Running Shoes Are Worn Out

鈥淭he typical lifespan of a shoe is between 300 and 600 miles. Shoes will start to feel a little different after about 200 miles鈥攊t鈥檚 a depreciation curve. Each company has a different point at which their shoes will feel really flat, but it鈥檚 important to know that shoes do have a lifespan. It might not be immediately clear when your shoes have bitten the dust, but there are a few indications that it鈥檚 time to invest in a new pair.鈥�
鈥�April 2016

29. Do Not Run Drunk

鈥淔or one, alcohol鈥檚 a poison. Two, while it can increase aggression (a positive, depending on the sport), it can also adversely affect coordination, planning, and execution of movement. And three, it鈥檚 a powerful diuretic, so it depletes your water volume, much of which your body takes from your blood plasma.鈥�
鈥�September 2014

30. Don鈥檛 Run Injured

鈥淚t鈥檚 hard to sit it out while waiting for an injury to heal. You risk setting back training and racing goals, not to mention losing a sweet endorphin rush. But whatever ails you will take longer to heal鈥攐r get worse鈥攊f you run through the pain.鈥�
鈥�May 2013

The post The 30 Best Running Tips of All Time appeared first on 国产吃瓜黑料 Online.

Running a trail running race overseas can be a fun experience both for what鈥檚 the same about trail running everywhere鈥攖he spirit of community and the ability to run through awe-inspiring places鈥攁nd everything that is wonderfully different鈥攄ifferent languages, aid station provisions, course markings, and wildlife.

鈥淚 think there are a lot of things that are different, especially the little nuances,鈥� says Mike Wardian, a Hoka-sponsored runner who has run in 42 different countries. 鈥淎 lot of the things are the same, too. I mean, it’s still running, it’s still endurance, it鈥檚 just navigating the little things.鈥�

I鈥檝e been fortunate to run trail running races all over the world鈥攊ncluding events in the majestic Torres del Paine National Park in Chile, the lush forests of the Korean Demilitarized Zone听in South Korea, and the rugged splendor of the Alps in and around Chamonix, France. While running through wild, natural places in each of those races certainly brought plenty of thrills, ultimately what makes trail running in an international destination special is interacting with the people鈥攂oth the locals organizing and running the race and the other tourist runners.

RELATED: Tips for Getting into Trail Running (or Taking It to the Next Level)

In every one of my experiences, I鈥檝e encountered a common universal pattern among runners who come from different cultures and languages. We鈥檙e all pursuing shared passions, all doing the same thing for similar reasons, no matter where we come from. (And yes, just like it is back home in the U.S., there are the non-runners who just don鈥檛 get it, shake their heads in disbelief, or simply don鈥檛 care enough to pay attention.)

鈥淥bviously, when you’re racing, you want to have your best possible race, but it鈥檚 also a great way to embrace the culture,鈥� says Wardian. 鈥淚t鈥檚 great to engage with the people, but it鈥檚 also about getting a chance to see people in a place that’s not necessarily a tourist destination. You could be in the middle of a little village in China, or on an island off the coast of Africa, and the locals might not speak your language, but they appreciate what you鈥檙e doing.鈥�

With recreational running booming globally, new trail races are popping up all over the place. This rising trend of destination trail running trips is making the world a much smaller place for runners. If you鈥檙e a runner with a passport, a sense of adventure, and eager to experience new places, here are eight essential tips to know before chasing mountain trails around the world.

1. Expect the Unexpected

No matter what race you plan to run鈥攁 race along the Great Wall of China, jungle trail running in Costa Rica, or running across Iceland鈥攖reat your trip like the unique international experience that it is. Prepare to race to your heart鈥檚 desire, but be realistic and know that you鈥檒l encounter dozens of quirky details that could impact your racing performance.

Aside from dealing with jet lag, race logistics, and challenging weather conditions, you might find yourself running through fields with livestock and sharing the trails with local villagers or long-distance hiking tourists. Try to maintain a good attitude, take lots of pictures, and enjoy every moment. Years from now, you won鈥檛 remember where you placed or what your time was, but you鈥檒l remember the local people, the views, the local culture, and the post-race celebration.

鈥淥ne time when I was doing a race across the Gobi Desert in China, we encountered these long-haul truckers, and they couldn’t believe that we were running across the desert,鈥� Wardian says. 鈥淭hey stopped and kind of forced us to have tea with them. And it wasn’t part of the race plan, but when you’re there, you’re like, 鈥楬ey, I’m going to have this experience because I might never have this kind of thing happen ever again.鈥�

2. Respect the Local Environment

One of the beautiful aspects of trail running around the world is the exposure to wild and fragile landscape features that make our planet such a beautiful place. And while traveling in airplanes to faraway destinations isn鈥檛 necessarily an eco-friendly pursuit, gaining a greater appreciation for the environmental challenges of each region can be impactful.

Be sure to be as delicate as possible as you enjoy the privilege of tramping through forests, over mountains, and alongside waterfalls, lakes, and rivers, and do your best to follow . Consider offsetting your carbon footprint, limit your use of water and energy on your trip, and learn about and respect the Indigenous cultures of the places you are headed.

3. Take Carry-on Luggage

Last year, , an American trail runner who lives in Bangkok, Thailand, arrived in Chamonix, France, a week before the CCC 100K race, but her luggage did not. She purposely planned her travels so she鈥檇 have plenty of time to get rest and get acclimated to the local scene. After five stressful days of calling the airline and tracking her bag鈥攁s well as borrowing gear and buying new stuff鈥攈er luggage finally arrived the day before the race.

Even if you check a bag, be sure to carry your running and racing essentials鈥攖rail running shoes, race-day kit, hydration pack, and the items on the race鈥檚 mandatory gear list鈥攊n a carry-on bag that never leaves your sight.

4. Pack Your Own Fuel

Just as you would with a domestic race, it鈥檚 wise to travel with your own energy gels, sports drink mixes, and other race-day nutritional needs. You鈥檙e not likely to find the same brands or flavors on aid station tables or in the local shops of your race destination. And if you鈥檙e someone known to suffer from gastrointestinal distress, trying something new during a race can be a recipe for disaster.

The first time I ever tried Science in Sport (SiS) Go Isotonic Energy Gel was during a trail race in Switzerland I had picked up at the pre-race expo. Although they didn鈥檛 bother my stomach, the flavor and consistency were different than what I was used to, and as a result, I only consumed one during the race and paid the price when my glycogen stores got depleted and I bonked during the second half of the race.

鈥淪ometimes what鈥檚 promised by a race director isn鈥檛 what you actually get at an aid station,鈥� Wardian warns. 鈥淟ike UTMB, there鈥檚 a full pasta meal available with hot tea and sugar. Other times, you show up to an aid station at a race in a jungle and they don鈥檛 have anything to drink but, instead, show you where you can drink from a waterfall. It鈥檚 really a matter of being prepared and being able to take care of yourself.鈥�

5. Rehydrate, Refuel, Rest

Flying on an airplane can push you into dehydration and fatigue, and if you鈥檙e not careful, you might not catch up in the days before your race. Do your best to keep drinking fluids and electrolytes on your flight (just don鈥檛 overdo the alcohol!) and continue as soon as you land at your destination.

Even if you loathe airline food, don鈥檛 skimp on meals during your trip, even if that means eating a healthy meal in an airport during a layover or as soon as you land in your destination.

As for sleeping, the best way to avoid jet lag is to sleep as much as possible on overnight flights and then immediately adapt to the new time zone of your destination without mid-day naps. In other words, fight off sleepiness and stay awake until after your evening meal so you can fall asleep the first night in the new destination and begin the next day on the new schedule. Compression socks are also essential for wearing post-race on a long-haul flight.

6. Carry Local Currency

I once bought a candy bar and a Coke from a small trail-side pub during a 50K race in the English Lakes District and it helped rejuvenate me during a big gap between aid stations. The cafe was a cash鈥搊nly operation that didn鈥檛 accept credit cards, so if I hadn鈥檛 packed a few British pounds in my pack, I would have been out of luck and bonked even harder. While you can rely on your credit card or a payment app on your phone in many countries, it’s wise to take at least some cash in the local currency for unexpected situations鈥攅specially during a race.

7. Pack Trekking Poles

Even if you don鈥檛 run with trekking poles in the U.S., it鈥檚 wise to take them on your international races. While most domestic races are generally set on runnable trails, overseas races almost always have very steep uphills and descents. Running-specific collapsible poles鈥攕uch as the or 鈥攗sually aren鈥檛 on the mandatory gear list of a race but I鈥檝e found them to be essential. Running poles can reduce the impact of your feet and lower legs and help you run more efficiently on steeper terrain. Just make sure you add them to your checked bag, as you cannot carry-on trekking poles.

8. Other Important Travel Tips

Don鈥檛 forget international power converters that will allow you to power-up your phone, watch and other electronics in your hotel. Consider taking a small power bank in your race pack so you can charge your phone when it runs low on juice. Pack a rain jacket and a large black garbage bag, even if you don鈥檛 think it鈥檚 going to rain. Carry your passport during your race, have a digital copy on your phone and email a version to yourself. Most of all, maintain a good attitude and keep a good sense of humor because things can (and will) ultimately go sideways in ways you didn鈥檛 anticipate. And, always, always carry some toilet paper in a plastic bag in your pack.

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About a decade ago, I was coaching a new runner who was formerly a sedentary, pack-a-day smoker. Nonetheless, she was talented. Her first few races indicated a lot of talent, in fact, and I was excited about helping her achieve her potential.

But as we continued working together, I realized that her heart rate was abnormally high during easy runs, hovering near a lactate threshold or tempo effort for almost all of her running鈥攅ven during her easiest recovery runs.

Needless to say, I was concerned. When heart rates are persistently high over long periods of time, the risk of over-training syndrome or suffering a running injury increases. Plus, having a heart rate approaching an anaerobic zone most of the time is just not effective for long-term improvement. It could also be the sign of bigger health concerns.

This was a new problem for me to solve as a coach, and I realized I had to learn more about the physiology of beginner runners who previously lived sedentary lives. My background as a collegiate track and cross-country runner did not help me understand this unique issue and how to train through it.

As I educated myself on heart rate and performance, I discovered that my athlete was most likely suffering from something called Aerobic Deficiency Syndrome. It can be common in some new runners. And thankfully, it鈥檚 something that runners can work through and grow from.

What Is Aerobic Deficiency Syndrome?

Aerobic Deficiency Syndrome can be simplified as a lack of aerobic fitness. For sedentary folks, or even athletes in power-based sports鈥攕ay, softball or wrestling鈥攖heir aerobic metabolism is under-developed and struggles to provide oxygen to hard-working muscles for lengthy periods of time. The result is a skyrocketing heart rate, even for low intensities.

Athletes in sports that require anaerobic fitness, power, and strength鈥攂ut very little aerobic development鈥攐ften have anaerobic systems that are highly developed. These folks (like some CrossFitters or HIIT enthusiasts) are doing very little easy, aerobic exercise but a high amount of anaerobic exercise like VO2 max efforts, sprints, or very heavy weightlifting.

RELATED: How to Achieve Your Running Goals? Become an Aerobic Monster.

If our hypothetical new runner is either previously sedentary or a power athlete, their aerobic metabolism will not be efficient. It will struggle to deliver oxygen during easy exercise that would be a simple Zone 2 effort for most experienced runners. The aerobic system just isn鈥檛 up to the task because it鈥檚 rarely been asked to perform this task before.

Thankfully, this is not a career-ending problem for aspiring runners. Even if you鈥檝e spent all of your training time in Zone 3 or above, we can reverse this trend and make you into an aerobic powerhouse.

What to Do If You Have Aerobic Deficiencies

Once we understand that persistently high heart rates are usually caused by Aerobic Deficiency Syndrome, we have the solution to this problem: a massive amount of easy, low-intensity aerobic exercise.

Because the aerobic system is under-trained in athletes with Aerobic Deficiency Syndrome, we must train it by doing all the things that boost aerobic fitness:

– Easy and recovery runs

– Cross-training that mimics the demands of running (like cycling or pool running)

– Long runs

The key to these training sessions being productive is the intensity. It must be kept to a Zone 1 or Zone 2 effort to build the aerobic base without overly stressing the anaerobic system. The more of this easy, low-intensity work that you can do, the better.

You may also learn that you need to incorporate walking breaks into your running to maintain a lower heart rate. That鈥檚 OK! Our focus is on heart rate so that鈥檚 a viable strategy to continue building aerobic metabolism.

Aerobic Deficiency Syndrome Q&A

You might be asking yourself how long this process will last. Truthfully, there are no shortcuts, and it may take several months for you to build an endurance foundation sufficient to support higher intensity training. Just be patient and trust the process.

Earmark a two- to three-month period that focuses on base training. The goal is volume and a focus on easy running with little to no workouts. If you do decide to run faster workouts, keep them to a weekly basis and make them shorter than what you鈥檇 normally run. You can still maintain foot speed and coordination by regularly running strides.

RELATED:

If you have some running experience and don鈥檛 want to give up on the race that you might be training for, you can still continue training for the race (and even keep doing some higher intensity workouts).

In this situation, try to鈥�

– Add more Z1 and Z2 running or cross-training to your program to continue developing the aerobic system.

– Reduce the pace of easy runs so that they are truly easy (Zone 2 FTW!). Don鈥檛 be afraid to walk if that鈥檚 what it takes.

– Reduce the intensity of most workouts so they鈥檙e easier: lactate threshold efforts can be run at half marathon pace, half marathon efforts can be done at marathon pace, etc.

– Consider eliminating very hard workouts with long reps at VO2 Max intensities (like 5脳1,000m at 5K Pace).

Even with a reduction in workout intensity, you may achieve a faster race finish time with this approach because of the additional development of your aerobic metabolism.

For most runners, this is far more advantageous than more anaerobic training (even if you don鈥檛 have ADS), since middle-distance and long-distance events are mostly powered by the aerobic metabolism anyway.

Aerobic Deficiency Syndrome can be common in new runners depending on their athletic background. If you find yourself struggling to run at an easy effort and your heart rate is consistently higher than what it 鈥渟hould be,鈥� then consider a season dedicated to base training. You鈥檒l not only reduce your heart rate, but you鈥檒l also build an aerobic engine that will carry you through your next running season.

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