Dusk is crowding the narrow trail that my brother and I are navigating, and by the time we hit a dirt road that will eventually lead us to our beds for the night, it is pitch听black. I’m running down a mild hill just behind him when he’s suddenly splayed awkwardly on the ground in front of me, a slew of curse words issuing from his mouth.

Before my brother’s fall, we were 30 miiles听and six mountain passes into our second day on the Walker鈥檚 Haute Route鈥攁 124-mile trail that stretches from Chamonix to Zermatt, and we鈥檝e gained and lost almost 10,000 feet of elevation since we began running the trail. The route is stunning, packed with glaciers, cerulean lakes, and towering peaks. Despite its beauty, the route is technically demanding, and as I look at my brother picking himself off the gravel, I wonder: Why is this how I chose to spend my vacation?

A few months after this trip, I鈥檓 running along a stretch of creamy singletrack in southern听Utah. As I round a bend on the Fairyland Loop in Bryce Canyon National Park, I鈥檓 so taken aback by the beauty the crimson-colored hoodoos unfurling before me that that I catch my toe on a lone rock embedded in the trail and go down hard, landing squarely on my elbow and thigh.

As scarlet blood streams from the gash in my elbow and bruises begin to bloom spectacularly across my leg, my ego finds a small consolation: the blissful solitude of this trail. Far from the crowded lookouts that dominate the park, there鈥檚 fortunately no one here to witness my fall.

Over the past few years, I鈥檝e taken many trips that revolved entirely around trail running. I鈥檝e capered through the Rockies near my home in Calgary, Alberta (a gateway to Banff National Park’s world-class trails), and breathlessly struggled to tackle volcano routes in Ecuador. Ask me how I feel about these running vacations (injuries, frustrations, and all) and I will tell you that they were some of the most thrilling鈥攁nd humbling鈥攖rips I鈥檝e ever taken.

Running Vacations Are More Than Racking Up Mileage

Running vacations are a rapidly growing travel trend, reflected in the sharp rise of companies now offering guided running tours worldwide.听According to one running group’s 2024 activity report, 鈥渢he run club is the new night club,鈥� with global run club participation rising by 59 percent听last year. also highlights this fitness movement in the travel sphere, noting a 50 percent increase in searches for “workout holidays” over the past year.

Elinor Fish, however, has been ahead of the curve for years. A lifelong runner and former editor at Trail Runner magazine, she founded , which offers women-only running and wellness tours, in 2010, long before the travel trend took off. The first trip Fish (the former CEO of the company) organized began as a small Colorado getaway that grew into a global movement built around something deeper than just mileage.

After joining a guided running trip with Andes 国产吃瓜黑料s in Patagonia in 2007鈥攚ith one of the few companies offering guided running vacations at the time鈥擣ish realized what makes these experiences powerful: shared trails, shared values, and a sense of purpose beyond the workout, especially with a local guide.

鈥淲hen you鈥檙e traveling in a foreign country and you鈥檙e spending every day running on a trail together, it really helps build connections quickly,鈥� she says. 鈥淎ll of a sudden, the running becomes a vehicle for having enriching cultural experiences that are completely outside the norm.”

Fish describes a running vacation as a transformational experience: “It can actually change you. It helps give the whole experience more meaning.鈥� Her perspective reflects a broader movement in travel today, where, as Accor’s report also notes, travelers increasingly are choosing travel for fitness, versus something to fit in before a day of exploring.

Liz Gill, a running coach and owner of saw firsthand how the with more people turning to the trails and roads as a way to stay active and grounded. Like Fish, Gill believes her guided trips are about more than just miles: they鈥檙e about community, discovery, and finding balance between challenge and enjoyment.

James Madden, area manager for at the CMH Bugaboo Lodge and an ACMG and IFMGA-certified mountain guide, agrees that people are increasingly seeking active adventures with like-minded individuals in a supportive setting. While many guests arrive at their feeling nervous, Madden says there鈥檚 a common misconception about what a running vacation actually involves.

鈥淭he misnomer is that we go out and we run as hard as we can for hours. [In reality,] we go out, we run, we jog, we swim, we laugh, we take photos,鈥� he says. 鈥淚t鈥檚 really just about being in the mountains all day.鈥�

With point-to-point helicopter support, on-the-ground coaching, and two guides per group, anyone with a basic level of running fitness can take part in CMH’s trips. But of course, signing up is one thing; prepping your body for long days on the trail is another.

How to Prepare for a Running Vacation听

As running vacations continue to grow in popularity and transform how people experience travel, knowing how to prepare your body and mind for the unique demands of these adventures becomes essential. Here鈥檚 how to set yourself up for success on your next run-cation.

1. Know Your Fitness Limits

If this is your first running vacation, your first time running trails,听or your first time running for multiple days in a row, take that into account when booking a tour or mapping out a self-supported adventure. Despite being an experienced trail runner, I overestimated my limits on Switzerland鈥檚 Walker鈥檚 Haute Route, attempting it in four days instead of the five I actually needed. By day three, exhaustion forced me to skip a scenic section and rely on the gondola, bus, and train to reach my bed.

2. Book a Guided Tour

Even if you are fortunate enough to have a running community or a group of friends who all enjoy running, a guided tour is the best option when planning a run-cation. Not only will the trip feel more like a vacation when you don鈥檛 have to plan any of the logistics, but you will also have guided support and coaching to help you understand your limits on a trip of this nature.

3. Have a Training Plan/Post-Recovery Plan in Place

Madden says that to join a CMH running trip, participants should be able to easily run six miles or more at least three days a week. Runcation Travel provides training plans for each trip, and Gill also recommends getting out on a trail if you mainly run on the road, or incorporating hill training on the road, or incline training on a Stairmaster or treadmill if you do not have access to trails. While strength workouts are optional, training exercises like single-leg glute bridges, deadlifts, or single-leg squats can help someone ease into trail running or adapt to the consecutive demands of a multi-day trip.

Physiotherapist and avid runner Charlie Clarry says that while being physically prepared is key, try to avoid the trap of overtraining. 鈥淚t鈥檚 better to be under-cooked than over-cooked,鈥� he states. 鈥淭apering is a long-practiced element of a training plan to reduce accumulated fatigue during training.鈥�

4. Learn to Fuel Properly听

Gill emphasizes that one of the key preparations for a running vacation is training your body to eat and drink while on the move, since these runs are far more demanding than a casual morning jog you can do on an empty stomach. Ensuring that you are fueling every hour on your training runs is the best way to tackle this.

5. Remember, It Is Not a Race

Enjoy the experience! While you may be moving faster than on a hiking or walking holiday, that doesn鈥檛 mean you need to push yourself to the point of exhaustion. Take in the views, savor the pastry, snap the photos, and relax with a beer. You鈥檙e here to have fun, too.

Top Places for Runcations

Now that you know how to prepare for a running vacation, let鈥檚 dive into some of the top destinations around the world where you can hit the trails and make the most of your run-cation.

Southwest: Utah and Arizona

Utah鈥檚 national parks are iconic, but the lesser-known Kolob Arch trail in Zion offers a quieter, stunning alternative, featuring one of the world鈥檚 largest natural arches. Bryce Canyon鈥檚 Fairyland Loop presents a fairy-tale landscape of biscuity hoodoos. Moab, praised as 鈥減henomenal and uniquely beautiful鈥� by Fish, is a hub for trail lovers, with guided retreats like the from Run Wild Retreats.

Arizona鈥檚 Grand Canyon Rim-to-Rim trail tests runners with a punishing 6,000-foot descent into a geological wonder that spans millions of years.

When to Go: Spring and Fall for best weather
Trails to Try: Kolob Arch Trail, Fairyland Loop, Moab鈥檚 extensive desert trails and Grand Canyon Rim-to-Rim.

Southeast: Asheville, North Carolina

Known for its scenic charm and vibrant running community, Asheville is a prime destination for trail runners. Cruise scenic routes and enjoy a self-guided trail run-cation with accommodations like that cater to runners seeking a blend of comfort and adventure.

When to Go: Year-round
Trails to Try: The extensive network of forest trails around Asheville offers varied terrain and beautiful vistas for all skill levels.

Mountain West: Montana and Colorado

For those craving wild backcountry, Montana鈥檚 vast wilderness awaits with guided adventures from . Colorado鈥檚 rugged ridgelines and trail systems make it a must-visit. Boulder, often called America鈥檚 best running town, offers an extensive trail network that blends urban access with mountain terrain.

When to Go: June to September
Trails to Try: Boulder鈥檚 extensive trails are perfect for everything from short runs to long mountain outings. Head to Glacier National Park in Montana to experience the iconic Highline Trail, or take on a more challenging and secluded adventure with the Beaten Path Trail in the Beartooth Mountains.听This remote route offers solitude and rugged terrain.

West Coast: California

California鈥檚 Sierra Nevada mountain range offers breathtaking trails for every runner. A with Runcation Travel provides an unforgettable experience amidst granite peaks and alpine lakes.

When to Go: Late spring to early fall
Trails to Try: Yosemite鈥檚 backcountry trails, Mammoth Lakes circuit, and nearby high-altitude routes.

Alberta, Canada

Oh, Alberta! The trail running season is short but spectacular. Alberta鈥檚 national and provincial parks offer rugged alpine terrain, glacier-fed lakes, and jaw-dropping views perfect for adventurous runners. Just be ready for roots, rocks, and minimal amenities.

When to Go: June to October

Trails to Try: The Skyline Trail in Jasper National Park delivers big mountain views above the treeline, while Northover Ridge in Kananaskis Country offers a wild, high-elevation route with stunning scenery and solitude. For a guided Kananaskis adventure, offers a three-summit tour that showcases the best of the region.

Iceland

For those seeking spectacular landscapes, there鈥檚 no better place to run than Iceland. The trail running season kicks off in early May with a , and really, does it get any better than combining a 12.5-mile run with sightings of these charming birds? The course curves around the islands of Vestmannaeyjar, located a 35-40-minute ferry ride from Landeyjah枚fn.

When to Go: May to October

Trails to Try: The crown jewel of trail running in Iceland is the Laugavegurinn, and with good reason. The marathon held along this 33-mile route is wildly popular, thanks to its dramatic transition from otherworldly volcanic terrain to verdant valleys and moss-covered mountains. You can tackle it in a single, challenging day or extend the adventure by linking on the 16-mile Fimmv枚r冒uh谩ls Trail for a multi-day guided run with . This addition takes runners past dozens of cascading waterfalls and finishes at the iconic Sk贸gafoss. Other scenic running routes worth exploring include the trails near V铆k 铆 M媒rdal and .

The Alps听

While each of these countries is a remarkable trail running destination, two multi-day fast-packing routes stand out: the and the . Both begin in Chamonix, France, but diverge from there as the Haute Route leads runners across Switzerland to Zermatt, while the TMB loops through Italy before returning to France. The alpine views along both routes are truly unparalleled. Expect rugged, chossy trails over high mountain passes, wide winding paths alongside aquamarine lakes, and plenty of homemade pastries at the many rifugios you鈥檒l pass (often under the curious gaze of the intrepid Alpine ibex).

When to Go: Late June to September

Trails to Try: Short on time to tackle the longer routes? Head to the Pyrenees, an up-and-coming trail running destination still flying under the radar, on a guided journey with . Run comfortably from hut to hut in Italy along the , surrounded by the dramatic peaks of the Dolomites. In Switzerland, the moderately challenging Kl枚ntalersee Trail rewards runners with sweeping lake views framed by alpine passes, with the bonus of a refreshing mid-run swim.

The Balkans

While the Accursed Mountains may not have the most inviting name, the Balkans offer a true sanctuary where solitude is not only sought but found on these under-trodden trails. Cross mountain passes framed by pearly peaks, wind through wildflower-filled meadows, and traverse international borders, all with nothing more than your own two feet.

When to Go: June to September

Trails to Try: The eponymous Peaks of the Balkans is a must for trail runners and can be tackled via guided tour with . Winding through Albania, Montenegro, and Kosovo, this nearly 120-mile route can be fast-packed with overnights in cozy mountain lodges tucked away in picturesque villages or broken into day or overnight trips from various access points across the three countries.

Southern Patagonia

One of most popular trips in 2025 ventured into the heart of Southern Patagonia, where some of the world鈥檚 most awe-inspiring (and unpredictable) terrain and weather await. Base yourself in El Chalt茅n, Argentina, or Puerto Natales, Chile, to experience the raw beauty of the Andes, with iconic peaks like Mount Fitz Roy, Cerro Torre, and Torres del Paine appearing dramatically along the way.

When to Go: October to April

Trails to Try: For a multi-day fastpacking adventure, consider tackling the O Circuit, which loops around the Paine Massif in Chile鈥檚 Torres del Paine National Park. This nearly 74-mile route includes the iconic (and justifiably popular) , but also ventures into the park鈥檚 quieter backcountry, offering a more solitary taste of Patagonia鈥檚 rugged beauty. Or, for a more unique experience, check out Patagonia鈥檚 Lake District on a guided tour with .

If you’re heading to the Argentinian side, base yourself in El Chalt茅n (guided options are available with ) for what feels like an all-access running pass to the most stunning parts of Los Glaciares National Park. As the name suggests, glaciers abound. Run a loop around Lagunas Capri, Madre, and Hija, and soak in sweeping views of Monte Fitz Roy and Cerro Torre from the network of trails that weave through the region.

Ecuador

Another up-and-coming trail running destination, Quito鈥攁 UNESCO World Heritage Site鈥攈osted its first UTMB qualifying event in the summer of 2025. With trails that traverse both the jungle and the Andes Mountains, runners are never short on variety.

When to Go: April to November

Trails to Try: Just a short drive from Quito鈥檚 historic center, Rucu Pichincha (rucu meaning 鈥渙ld man鈥� in Kichwa) is the perfect day trip for trail runners and an accessible opportunity to summit one of Ecuador鈥檚 iconic volcanoes without technical mountaineering skills. Alternatively, get your volcano fix by running into the inhabited caldera of Pululahua, one of only two inhabited calderas in the world.

A popular multi-day trek, just shy of 22 miles, the Quilotoa Loop is another excellent option for trail runners exploring the region. The highlight of the route is the stunning aquamarine waters of Quilotoa Crater Lake. For a curated trip, and arrange trail running tours in Ecuador.

Jennifer Malloy is a freelance writer and passionate trail runner. Her recent work highlights the best trails and adventure towns near her home in Calgary, Alberta. This summer, she鈥檚 aiming to rack up as many miles as possible exploring the Canadian Rockies.

The post More Than Miles: Why Runcations Are a Rising Travel Trend appeared first on 国产吃瓜黑料 Online.

It鈥檚 early on a Tuesday morning in mid-March, and Isabella Calidonna is ready to run. She鈥檚 got a hydration pack wrapped around her back and a smile on her face while standing next to the Baroque Four Rivers Fountain in the heart of Rome, Italy. This centerpiece of the famed Navona Piazza, she tells me, is among more than 2,000 fountains in the city designed by the masterful Italian sculptor and architect Gian Lorenzo Bernini more than 400 years ago.

Calidonna is the founder of , a Rome-based running tour company, and she鈥檚 leading me on an easy 5-kilometer run that will zigzag through the city鈥檚 maze-like alleys. They鈥檙e paved with black basalt, referred to as sampietrini in Italian.

The iconic cobblestones date back to the 16th century, when they were first used to cover Saint Peter鈥檚 Square in front of Saint Peter鈥檚 Basilica, the iconic Italian High Renaissance church in Vatican City. These are the kind of details that Calidonna, who has a Ph.D. in art history and also studied archeology, easily shares mid-stride.

鈥淚 work in great beauty,鈥� she says, chuckling. 鈥淩ome is very special鈥攆ull of beauty that has been layered over centuries, from the medieval period to the Renaissance. You can see all that history here.鈥�

Save for local shop owners preparing to open, at 7 A.M. Rome is unusually hushed and absent of tourists, an ideal moment to run through Italy鈥檚 most populous city of nearly three million.

鈥淚t鈥檚 a very particular experience,鈥� Calidonna says of Rome鈥檚 pre-breakfast hour ambiance.

From the honeyed rays of sunlight that drench the city鈥檚 historic facades, to the quiet and crowdless streets, Calidonna describes this interval of the day as sacred and magical, insisting that it鈥檚 worth a wake-up call to encounter this tamer face of the city.

A Run-Tour of the Best of Rome

Calidonna, a six-time marathon finisher, no longer trains to race long distances. But she remains an avid runner. She started coaching in 2016 and logs roughly 20 miles per week as the owner of ArcheoRunning, which she founded in 2019. After constantly encountering tourists studying maps mid-run, Calidonna thought it was a prime opportunity to offer a guided running experience while also bridging her love for art, history, and archeology in her beloved adopted home.

鈥淢y running tours are for everyone,鈥� Calidonna says. She adds that she accommodates all paces for the 13 running tours she offers. The company also features seven walking tours.

鈥淚 don鈥檛 use maps. I am the map!鈥� -Isabella Calidonna, founder of ArcheoRunning听

鈥淭he Best of Rome鈥� tour is among her most popular. As part of the experience, she brings runners to iconic public squares and famed spots, like the Spanish Steps鈥攖he longest and widest staircase in Europe built in the 1720s. The tour also traverses architectural masterpieces, like the Pantheon. The ancient temple, dedicated to the 12 gods of the Roman religion, is one of the best-preserved Roman monuments in the world. A visit to the renowned Baroque Trevi Fountain鈥攄ubbed the world鈥檚 wishing well, attracting between 10,000 and 12,000 tourists daily鈥攊s another highlight of the rendezvous.

One of ArcheoRunning鈥檚 more atypical experiences includes taking runners southeast to the city鈥檚 鈥済reen lungs鈥� to log miles on one of the oldest Roman consular roads. Calidonna describes the area as an open-air museum, where six of the ancient Roman aqueducts鈥攗sed to transport fresh water for baths, fountains, and drinking to highly populated areas鈥攁re preserved. Dating back to 312 B.C.E. and built over a period of roughly 500 years, the Roman aqueduct systems are widely considered to be a masterful and advanced display of engineering.

Beat the Crowds Off the Beaten Path

On this Tuesday morning, I joined Calidonna for ArcheoRunning鈥檚 鈥淗idden Rome鈥� running tour to visit a few of the lesser-known spots in the city. Our first stopping point is the ruins of the Stadium of Domitian, which is located beneath Piazza Navona. A rendered image of the stadium illustrates a horseshoe-shaped arena, which was formerly used for wrestling, foot races, and pentathlons. The space could accommodate 30,000 spectators (still significantly smaller than the better-known Colosseum, which could hold up to 80,000 people, while the Circus Maximus, the largest chariot stadium in ancient Rome, could fill more than 150,000).

I follow Calidonna to Via Coronari, an ancient Roman road in the heart of the city. Formerly referred to as Via Recta, the street was used by pilgrims on the journey to Saint Peter鈥檚 Basilica, she explains. These days, it鈥檚 full of renovated apartments sandwiched between art galleries and is also a place to hunt for antiques.

As we head to the Ponte district, Calidonna pauses and points at an inconspicuous arcaded lane, Vicolo San Trifone. This, she says, is one of the most distinct streets in the city鈥攖he narrowest in Rome, a fact that is often lost on tourists and locals alike. We move on to one of Rome鈥檚 oldest markets, Campo de鈥� Fiori, careful to steer clear of vendors meticulously arranging baskets of fruits and vegetables and buckets of fresh flowers. After we quickly pass by, we continue to a medieval courtyard of Ivy-wrapped ochre houses located through Arco degli Acetari. In the past, the area was used by vinegar makers before it was transformed into accommodations.

As we continue still off the beaten tourist track, Calidonna shepherds me to Passetto del Biscione, a tunnel with a stunning blue frescoed ceiling of cherubs and festoons. In 1796, the passage was reportedly the site of a miracle: an image of the Virgin Mary was allegedly seen moving her eyes, attracting pious Christians from around the city. The passage also served as a corridor to the Theater of Pompey, Rome鈥檚 first theater that was dedicated to Pompey the Great, Julius Caesar鈥檚 rival.

By the time we reach our second-to-last stop, I can鈥檛 help but gaze in awe inside the courtyard of the Palazzo della Sapienza. Here, Calidonna shows me the oldest university in Rome, and the largest in Europe, founded in the 13th century by Pope Boniface VIII. The building, designed by 17th-century architectural genius Francesco Borromini, is a Baroque masterpiece.

As we wrap up the run, Calidonna leads me to the back of the Pantheon. It鈥檚 certainly not a hidden gem. Rather, it鈥檚 one of the most popular architecture sites in the center of Rome鈥攁nd the world. This, however, leads to our final stop, the ruins of the Baths of Agrippa. It鈥檚 the formerly private bath complex of Agrippa, the Roman general and son-in-law of Augustus, the first emperor of ancient Rome.

I鈥檓 still absorbing Calidonna鈥檚 granular details as we finish running and arrive at Caff猫 Sant Eustachio, the oldest coffee roasting company in Rome. The cafe uses water from an ancient aqueduct to make its coffee, like the Americano I sip as I gaze outside, noticing how much Rome has come to life, and it鈥檚 only 8 A.M.

A morning with ArcheoRunning feels like stepping into another world, one that serves as an amuse-bouche of the city鈥檚 culture, history, and traditions. I鈥檓 already ruminating on my return to the Eternal City.

___________________________________________________________

This article was first published by RUN.

The post When in Rome, Do as the Runners Do appeared first on 国产吃瓜黑料 Online.

To those who don鈥檛 run, calling the act of running 鈥渇un鈥� can seem absurd. Even for those who do understand, it鈥檚 not easy to define or explain. In the most basic sense, it鈥檚 just fun to move playfully through the world鈥攔unning wherever you are鈥攚ith just a pair of shoes and your body. You feel capable. Free.

And that fun extends beyond me. I met my husband through running. I鈥檝e shared running with the people I love, my two sons, and my dog. My running friends, who I鈥檓 eternally grateful to have, are like family. Running forges those bonds. It presents events and opportunities to strengthen those connections, while also constantly introducing me to new people. It鈥檚 a part of who I am.

So it鈥檚 worth a moment to say thank you, running, for all that you鈥檝e given and continue to give me and the others who share your benefits.

You are a sport, an activity, a lifestyle, a need. You鈥檙e something I used to avoid as a high school high jumper, hiding behind the foam pits during the two-lap team warm-up. You鈥檙e something I learned to love the summer before college, making myself run on the beach in San Diego, training to walk onto my college volleyball team. You鈥檙e what I fell back on when I walked off that volleyball team the following spring after juggling volleyballs on the sidelines proved to be not all that fun.

But then I discovered that running was fun. During college, I ran on ocean bluffs and sandy beaches. I jumped into the cold Pacific to wash off the sweat and relish the post-run feeling that you can鈥檛 get from doing anything else. I craved the motion, and I loved how running made me feel.

I still do.

Now I run on trails crossing foothills and peaks of the Rocky Mountains and on the roads and paths of Boulder, Colorado. In this special town that truly values running, the culture and community that comes with running provides so much: friends, work, adventure, energy, fun.

The sense of gratitude I feel also has many layers, which made me wonder how others felt about the sport. I wanted to understand the varied benefits that runners experience, so when I started asking a simple question: 鈥淲hy are you thankful to running?鈥� The depth of emotion impressed me most. Responses ranged from the practical to the metaphysical. I collected thoughtful reflections from a diverse set of runners, each with their unique take on what the sport offers them. The next time you wallow in that push-pull cocktail of runner鈥檚 high and exhaustion, consider the collective gratitude below and perhaps take an extra moment to reflect.

Ana Wallin, 20, University of Oregon Campus Running Tour ambassador and student鈥攐n the mental clarity found in running:

鈥淩unning is a great way to clear your head. No one can really bother you when you鈥檙e running. You can just say, 鈥業鈥檓 going for a run,鈥� turn your phone off, and go as far as you want. Sometimes I go out for a mile, and then it鈥檚 so pretty out, I keep going for five. I have seen a lot more of Eugene this year than I have in the past two years combined because of running, so I鈥檓 thankful to the sport for that.鈥�

, 27, holds the South African record in the 5,000m and 10,000m, and recently raced the 5,000 at a after six weeks of training, only to wake up on race day with a head cold:

鈥淲hat I love about this sport is that no matter how prepared you think you are, it can fall apart at any moment. Or, you can have the breakthrough of your life. That risk/reward element is incredibly exciting. Yes, some days are challenging getting out of bed to do that early morning workout, and stressful because I challenge myself constantly to improve, but it鈥檚 all worth it. Even on my most adverse days, I find joy in the dusty trails with birds chirping everywhere. This simple sport that requires hard work and many miles is rewarding in a way that鈥檚 beyond comprehension. It allows me to be better than what I was the day, the month, or the year before.鈥�

, 41, on how running provides perspective and helps him use his voice and story (eight years sober, seven years running) as a podcast host (, , ):

鈥淩unning has reminded me of three things that are hard to remember at times: We are all in this together. We can accomplish great things if we do the work and trust the process. And the key to life and running: Be where your feet are.鈥�

, 35, professional runner who also works full-time and chases a 3-year-old, on the value of carving out adventure time:

鈥淢y favorite days of training are when I get hours to go explore: seeing a mountain peak in the distance and figuring out a way to its summit. There鈥檚 nothing that compares to the feelings of freedom and accomplishment you get atop a mountain peak. Not to mention self-confidence. When I can navigate stressful, technical scrambling routes and safely make it back to the car in one piece, I always feel a deep sense of achievement and pride for staying calm and making good decisions.鈥�

Jeanette Scotti, 50, elementary school librarian and everyday trail runner:

鈥淚鈥檓 grateful that running keeps me in shape for adult-league soccer and for life in general!鈥�

, 50, a three-time Hardrock 100 winner (10-time finisher) and 2012 Grand Slam of Ultrarunning winner, on her gratitude for the running community of friends she鈥檚 made over the years:

鈥淚n ultrarunning specifically, you form a special bond because you know a different kind of suffering. Running is also the way I stay connected to nature鈥攊t reminds me to stay present and focus on what鈥檚 right in front of me at all times.鈥�

Lloyd Kahn, 90, who knows resilience after recently running the grueling, rugged 7.4-mile Dipsea trail race in Marin County, California鈥攏ot to mention surfing and swimming in the frigid waters of the San Francisco Bay:

鈥淩unning develops character. It really hurts in various stages. When I get down and see the finish, I鈥檓 like, 鈥楬ow am I ever going to make it to the finish line?鈥� If you go through that, you come out stronger.鈥�

, 43, ultrarunner and immigration lawyer who, through her nonprofit, Touching Land, uses hands-on experiences like running to :

鈥淚鈥檝e seen running help immigrants and refugees feel a sense of belonging in the U.S. Running provides a place where, with fellow runners, we can share tears of joy and vulnerability, a place where we celebrate green cards and PRs, but especially a place where our humanity can build our sense of community.鈥�

Aidan Reed, 28, 2024 winner of and 2025 fifth-place professional race and fifth-place USATF 10-Mile National Championships, on developing the sense of self, purpose, and community through running:

鈥淭hrough running, I鈥檝e been fortunate to meet some of the most important people in my life and travel to places I probably wouldn鈥檛 have traveled otherwise. Ultimately, running has given me an identity as I move through the world; it鈥檚 the lens through which I understand who I am.鈥�

Beth Smith, 52, private wealth adviser and mom, on balancing running with life chasing teens, clients, and PRs:

鈥淎fter a run, I either solve the world鈥檚 problems or I forget what the original problem was. Both are wins.鈥�

, 40, cultural strategist and filmmaker (including , 2025), climate advocate, and runner, on the healing, wellness, and growth in running:

鈥淚n the last five years, running has become a core part of who I am鈥攁 way to explore interconnectedness between self, culture, and place. Sometimes it鈥檚 moving meditation. Sometimes it鈥檚 processing grief. Sometimes it鈥檚 pure joy in finding the right relations [with the natural world]. Often, it鈥檚 all of the above.鈥�

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I was out on the trail with my dog, Bailey, letting my mind turn off and wander, when I saw another dog and its owner we didn鈥檛 know coming towards us. I had Bailey off-leash, and as a courtesy, I started fumbling to get her leash on her before our encounter. Before I could get Bailey clipped in, I looked up and saw the other dog owner reach down to the harness on his dog, and somehow magically produce a leash.

鈥淚 need one of those!鈥� I said as we approached each other.

鈥淚t鈥檚 a game changer,鈥� he said. He showed me how the leash retracted into the harness, so his dog was carrying it, making it available at all times. I got the name of the leash company, FreeRun, and ordered one for $70 when I got home.

I鈥檓 lucky to live in a part of Vermont where there are plenty of trails that allow me to run with my dog off-leash. But even in places where running free is permitted, I carry a leash with me to steer Bailey away from yucky things she shouldn鈥檛 be getting into, navigate around people or other dogs who might not want to interact, and get her to the car worry-free at busy trailhead parking lots. And I find carrying a leash鈥攊n addition to my car keys and my phone鈥攁lways cumbersome.

Yes, dealing with a leash while trail-running is a first-world problem, but it鈥檚 still a pain. And, as a working mom of two toddlers, I鈥檓 always juggling, so I’m thrilled to find anything that makes my life just a bit simpler and easier.

California-based dog trainer Mary van Kriedt came up with the idea for the FreeRun leash. Van Kreidt says she forgot a leash while hiking with her dog and got creative by attaching a loop to the harness using her shoelace. The easy availability of the shoelace leash inspired her to create a more durable, retractable version.

The FreeRun leash is everything I鈥檇 hoped it would be on the first day I saw it. Using the four sets of buckles, I can clip Bailey into the harness without having to slide it over her head or ask her to step into it. The leash housing is stainless steel on the inside, plastic on the outside, and equipped with drainage holes, so it鈥檚 durable, lightweight, and can be worn in water without getting funky.

Fully extended, the leash is three feet long. While that is shorter than a standard leash, we鈥檝e found it to be plenty long for the short stretches when we need it on the trails. Bailey and I don鈥檛 run at night, but there are reflective bands on the harness for extra safety if you find yourself out in the evenings.

It鈥檚 been easy to use. When I need to corral her, I call Bailey to me and grab the handle. The leash extends automatically to its full length and we get beyond whatever situation we need to. Then I let go of the leash, and it retracts back into the harness. The design works well: I鈥檝e never had an issue with it getting jammed and the handle returns flush to the leash housing unit, so there isn鈥檛 any extra leash material flapping around.

Bailey has stress-tested the leash rigorously for several months, and it鈥檚 stood up well to all of her running, hiking, rolling, and swimming. The leash, which is made of a tight-knit polyester webbing similar to a seatbelt, doesn鈥檛 feel like it鈥檚 at risk of breaking. A stainless steel pin locks the leash in place, adding stability. In FreeRun鈥檚 own testing, they found it withstood 200 pounds of torque. I feel confident the harness will last us many more trail runs, and FreeRun has a lifetime warranty, should it ever fail.

It鈥檚 available in two sizes: The small/medium is for dogs weighing 15-35 pounds, and the medium/large is for dogs weighing 35-80 pounds. Bailey weighs 38 pounds and has a barrel-shaped chest, so I went with the medium/large. I鈥檝e set it about as tight as it can be and trimmed the straps to get the right fit for her. It works perfectly well, but I probably should鈥檝e gone with the smaller size.

Bailey and I now often find ourselves on the receiving end of comments like mine on the day I first saw the FreeRun leash. Dog owners will pause to watch our leash work and exclaim, 鈥淚 need one of those!鈥�

And they鈥檙e right; they do.

(Note: I searched for other retractible leashes and found options that looked similar to the FreeRun leash. But the reviews made me worried about quality. I saw enough comments about the leash snapping off the harness that I decided to go with the FreeRun, which looked like it could withstand the force of Bailey pulling on it鈥攁nd it has. I have not, however, tested any other brands with similar leash mechanisms.)听

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You鈥檙e sitting on the couch watching television when inspiration strikes. You hear someone on the news recount their story of going from feeling unhealthy and sluggish to running a half marathon. You see the glow on their face and the energy in their body and suddenly you realize: This is it. This is my next goal. I want to run a half marathon.

Then reality strikes. You haven鈥檛 worked out in months and maybe you鈥檝e never run before in your life. How can you run a half marathon when you can鈥檛 even run to the end of your block?

Good question, and here鈥檚 a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. Here鈥檚 how you鈥檙e going to make it 13.1 miles.

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Make the Half Marathon Yours

The Couch to Half Marathon Plan is all about flexibility. At first glance, you鈥檒l notice that the schedule uses run-walk intervals. Although this plan lists specific intervals, feel free to adjust it to make it fit for you.

You may be able to follow this plan as it stands, or it may feel too aggressive. If this is the case, simply adjust the intervals to include less running and more walking. Perform only the intervals that feel comfortable for your body so that you鈥檙e able to cover the distance safely and reach race day without injury.

Understanding the Half Marathon Training Plan

The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking, and 铿乶ish with a walking cool-down. For instance, in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. As the program builds, so does your running time.

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Once a week, you will do a long workout. You鈥檒l start out with 3 miles and build from there. Every few weeks this distance will drop to allow your body time to recover. The long workout will be vital to teaching your body how to spend time on your feet, use fat as an energy source, and simulate the half marathon distance.

This half marathon training plan builds to running two 10-mile runs to prepare you for the 13.1-mile distance on race day. Why not go the whole way in training? Because when you push to run longer miles too quickly, your risk for injury skyrockets. Ten miles is plenty to prepare you well for a half-marathon race.

How to Train for a Half Marathon

Training for a half marathon might sound daunting鈥攂ut you can do it. The most important thing to remember is to take the training day by day and the workouts step by step. As the weeks progress, your body will slowly become stronger, your mind will build confidence, and soon you鈥檒l be amazed by how far you can go.

This plan includes three days of running per week, all of which have run-walk intervals. On Monday and Wednesday, you鈥檒l focus on time, while on Saturday, you鈥檒l focus on distance. For the majority of your workouts, it鈥檚 important to keep the running portion at an easy-to-moderate effort. That means you should be able to carry a conversation without too much huffing and puffing.

If you鈥檇 like, you can incorporate some speedwork as well. This is optional, but it can help you get to the finish line faster on race day. Choose either Monday or Wednesday as your 鈥渇ast鈥� day. During these workouts, focus on running at a slightly harder effort. That means you can still have a conversation, but your breathing may be labored, and as the workout goes on, it might be a bit tougher to get words out. It鈥檚 critical not to go all-out pace here. As a beginner, your goal is to get to the finish line healthy and happy, so we want to avoid injury and burnout at all costs.

How Long to Train for a Half Marathon for Best Results

If you鈥檙e going from zero running, we recommend 20 weeks to build up to the half distance. But sometimes that鈥檚 not realistic. Perhaps the race that all your friends are running is just 12 weeks away鈥攐r you started running a few months ago before life got in the way, but now you don鈥檛 want to go back to square one. Wherever you鈥檙e starting from, the key is to be realistic about your current fitness level and build from there.

This plan is tailored for people who have truly never run before. If that鈥檚 not you, feel free to look at the schedule and find a better starting point that matches your weekly running volume right now鈥攎aybe you can jump in at week 4 or 8. Be honest about how consistently you鈥檝e been running, how long your recent runs have been, and how your body has felt during and after. Most people will need a minimum of 12 weeks to train before a half marathon. The less time you give yourself, the higher the risk of burnout and injury. No matter what, try not to cram extra runs into each week鈥攕low and steady really does win this race.

Half Marathon Training Schedule for Beginners

Before you get started, let鈥檚 take a look at the different workouts in the Couch to Half Marathon training plan and how to execute each one. For all the workouts, you should do a听 5-minute walking warm-up and cool-down before and ensure your body is ready to go and you recover properly.

• Training runs: Scheduled on Mondays and Wednesdays, these are the bread and butter of your training. Aim for completing the running intervals at an easy, conversational pace and the walking intervals at a brisk pace. You should end each workout feeling like you have more left in the tank and you could do a few more running intervals if needed.
• Speedwork (optional): You can choose to turn one of your 鈥渢raining runs鈥� per week into a speedwork session to give your endurance capacity a boost while improving mental toughness. During these sessions, try to complete the running intervals at moderate intensity. That means you shouldn鈥檛 be able to talk in full sentences during the intervals and you may need to take the walking intervals a bit slower.
• Long run: The long run is essential to half marathon training. These sessions will help ensure you鈥檙e able to cover the distance on race day. Approach these workouts like your training runs鈥攅asy, conversational pace for the run, brisk pace for the walk. If you鈥檙e out for over 60 minutes, carry fuel. Take a gel or chews every 30 to 45 minutes along with water or an electrolyte beverage.
• Cross-training: Performing other cardio or strength activities will help build fitness without overtaxing your system. Cross-training also has the benefit of strengthening complementary muscle groups that can help improve running form and prevent injury. This could be cycling, yoga, swimming, weight lifting, Pilates, golf鈥攐r anything that doesn鈥檛 involve running, but makes you work up a sweat.
• Rest day: This might seem like an 鈥渙ff day鈥濃�攁nd it is鈥攂ut it鈥檚 an absolutely necessary part of training. Take it easy, adding in gentle stretching if that feels good.

How Do You Train for a Half Marathon?

Training for a half marathon isn鈥檛 just about logging miles鈥攊t鈥檚 about building smart habits that support your body and mindset along the way. Whether you鈥檙e aiming to finish strong or simply cross the starting line with confidence, these tips can help you get the most out of your training and run your very best 13.1:

• Build up gradually: There are no shortcuts here. Adding mileage slowly gives your cardiovascular system, muscles, joints, and bones time to safely adapt to the demands of training.
• Listen to your body: The plan is a guideline, but you know your body best. If you鈥檙e feeling wiped out or notice persistent aches, it鈥檚 better to rest than risk injury.
• Stay motivated: 20 weeks is a long haul鈥攆ind what fuels your motivation. Whether it鈥檚 a running buddy, a killer playlist, a post-long run chocolate milk, or an online training group, use whatever keeps you going.
• Practice fueling: You鈥檒l need to fuel on race day, so it鈥檚 a good idea to use your long runs as practice sessions. Experiment with different gels, chews, and drinks to see what works best for your digestive system.
• Remember to taper: In the final two weeks, you鈥檒l ease up on mileage to give your body time to recover and recharge before race day. Don鈥檛 skip this!
• Have fun! Training can be tough, but it should also be enjoyable. Try to enjoy the ride, navigate the highs and lows, and most importantly, have fun.

20-Week Half Marathon Training Plan

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To run the first women鈥檚 sub-four-minute mile in Paris on Thursday night, Faith Kipyegon needed to chase a set of green Wavelight pacing lights that flashed around the inner curb of the track at precisely the right pace. Through two of the four laps, she was even with the lights. Towards the end of the third lap, she fell a step behind, but it was still close halfway through the fourth and final lap. Could she use her fearsome finishing kick to claw back the difference?

鈥淚 gave everything,鈥� Kipyegon said after the race. 鈥淎nd I think the Wavelights also gave everything. It was the Wavelight鈥檚 time today.鈥� Indeed, the lights telescoped away in the final straight as Kipyegon鈥檚 torrid pace finally took a toll. She fought to the finish line in a final time of 4:06.42, more than a second faster than her world-record mark of 4:07.64. This time won鈥檛 count as a new women鈥檚 record, since it was an exhibition race using male pacemakers鈥攂ut it was still an eyepopping performance. You can watch the race:

Leading up to the race, there was lots of speculation about how Kipyegon and the Nike scientific team that organized the event would be able to shave more than seven seconds off her best time. The three keys seemed to be newly designed racing spikes, a space-age aerodynamic racing suit, and a team of pacers placed to block as much wind as possible. During the testing phase, another Nike-sponsored elite runner ran two one-mile time trials, one with her current racing kit and the other wearing the new speedsuit and running behind pacemakers in the planned drafting formation. She was three percent faster in the latter case, giving Nike鈥檚 scientists confidence that Kipyegon could dip under four.

The final drafting formation involved 13 pacemakers, including 11 men and two women, all of them decorated international runners鈥攊ncluding Olympic medalists Georgia Hunter Bell and Grant Fisher. They were divided into two groups: a five-person 鈥渟hield鈥� running in front of Kipyegon, and a seven-person 鈥渟poiler鈥� running beside and behind her. Theoretically, such a formation should be capable of turning a 4:07 mile into a 3:59 mile. But the real world is messy, and in the chaos of the 14-person pack circling the track at Charl茅ty Stadium, it was hard to tell whether the pacing formation was tight enough to give Kipyegon maximum benefit. Still, Brett Kirby, who headed Nike鈥檚 scientific team, gave the pacers high marks afterwards: 鈥淚t was really close to what we wanted.鈥�

According to the unofficial splits shown on the finish-line clock, Kipyegon passed through 400 meters in 1:00.20, 800 meters in 2:00.75, and 1,200 meters in 3:01.84, which suggests she was still on a 4:03 mile pace with a lap to go. It鈥檚 not clear what splits she was aiming for鈥擪irby would only reveal that the team鈥檚 intended plan 鈥渟tarts out fast, and then it progresses faster and faster.鈥� But those splits look good for a sub-four attempt.

Despite the number on the clock, the mood in the stadium after the race was upbeat. After crossing the finish line, Kipyegon crumpled to the track and lay there for a minute, covered by a Kenyan flag. But she soon popped up and acknowledged the cheering crowd. Left lingering in the air was the obvious question: would she take another shot? Missing by six seconds sounds like a long way, but another way of looking at it is that she was very close to being on pace for 1,400 of the 1,609 meters. Kipyegon still seems drawn to the challenge. 鈥淚 will say that this was the first trial,鈥� she told reporters afterward. 鈥淲e learned many lessons from this race. I think going forward, I will go back to the drawing board.鈥�

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Earlier this week, I found myself dissecting an embargoed briefing video frame by frame, like a JFK obsessive trying to squeeze meaning from the Zapruder film. I鈥檇 just had an interview with three top scientists from Nike鈥檚 Breaking4 team, the group tasked with coordinating Faith Kipyegon鈥檚 attempt to run the first women鈥檚 sub-four-minute mile later this month. I got some answers, but I still had some big questions, and I hoped the video might reveal some clues.

Ever since back in April, there鈥檚 been speculation about how Kipyegon will be able to make the leap from her current world-record time of 4:07.64 to sub-four. It鈥檚 reminiscent of the uncertainty that surrounded the company鈥檚 Breaking2 project in 2017, when they announced that Eliud Kipchoge and two other runners would aim for a sub-two-hour marathon at a time when the world record was 2:02:57. Such a big leap鈥�2.4 percent, compared to the 3.1 percent Kipyegon needs鈥攕eemed implausible, and most observers dismissed the announcement as an overhyped publicity stunt. Then Kipchoge ran 2:00:25 (and later broke 2:00 in another exhibition race). So the commentary this time has been more circumspect. Nike must have something up their sleeve, the thinking goes, otherwise they wouldn鈥檛 be sticking their necks out.

The three experts Nike made available to discuss the project were Carrie Dimoff from the Innovation Footwear team, Lisa Gibson from the Apparel Innovation team, and Brett Kirby, a physiologist at the Nike Sport Research Lab. The choice of experts tells us which levers the company hopes to pull in pursuit of a four-minute mile. Here鈥檚 what they revealed.

The Shoes

The least surprising news is that Kipyegon will be wearing bespoke racing shoes, dubbed the Victory Elite FK, designed to make her faster than she was in the Victory 2 spikes she set her current record in. How much faster the new shoes will be is hard to determine, though.

When Kipchoge ran Breaking2, he did so in a radical new shoe design featuring a curved carbon fiber plate and a thick layer of ultra-resilient midsole foam. Those shoes came with a lab-tested promise: they made runners four percent more efficient, on average. That kind of efficiency difference is capable of reducing race times by two to three percent. In other words, the shoes alone made Breaking2 plausible.

Quantifying the benefits of Kipyegon鈥檚 new spikes is harder for a couple of reasons. One is that you can only measure efficiency accurately when you鈥檙e running slower than your aerobic threshold. At faster speeds, like your mile race pace, you start relying on 鈥渁naerobic鈥� metabolism, which doesn鈥檛 require oxygen. Since running economy is calculated based on how much oxygen you鈥檙e consuming, our go-to measurement techniques are no longer accurate once you go anaerobic.

Even if it was possible to measure running economy at mile speed鈥攊f we knew that, say, the new spikes were 4 percent more efficient than previous models鈥攖hat wouldn鈥檛 tell us exactly how much faster Kipyegon could run. For marathons, efficiency is crucial, because in a long race you鈥檙e inevitably going to run low on fuel. In a mile, you don鈥檛 have enough time to empty the tank. Efficiency is still useful, but it鈥檚 not the race-defining factor is it in longer events.

For sprinters, fuel efficiency is basically irrelevant. Instead, they鈥檙e concerned with how effectively they can transmit force to the ground to propel themselves forward, energy costs be damned. Milers are somewhere in the middle, needing to find a balance between efficiency and force transmission. The data Dimoff and her team collected on Kipyegon鈥檚 various shoe prototypes used a force-sensing treadmill to figure out how much power she could transmit to the ground, as well as biomechanical analysis to estimate how much energy she was burning. They didn鈥檛 share any numbers, but they saw measurable improvement in those parameters as they fine-tuned successive iterations of the new Victory Elite FK design.

More generally, there鈥檚 not a lot of data on the new generation of superspikes, which, like the road-running supershoes introduced in Breaking2, tend to have a midsole unit with lightweight, resilient foam, often alongside a stiff carbon fiber plate. The best info we have on such spikes comes from Wouter Hoogkamer and his colleagues at the University Massachusetts, Amherst鈥檚 Integrative Locomotion Lab. They that runners tended to go about 2 percent faster in superspikes than in conventional spikes.

An interesting detail in Hoogkamer鈥檚 data is that men ran faster in spikes that had a carbon plate in addition to the foam midsole. For women, on the other hand, the carbon plate didn鈥檛 make any difference. That suggests that the generic plate used in the test shoes might have been too stiff for the women to exert enough force to take advantage of its propulsive properties. If that鈥檚 true, then the extensive fine-tuning that Nike is doing to create a shoe specifically tailored to Kipyegon鈥檚 stride has the potential to make her faster than an off-the-shelf shoe.

With that preamble, what does Kipyegon鈥檚 new shoe look like? In some ways, it鈥檚 a lot like the that she wore last year. It has an air pod (a bubble designed to compress and then spring back to return energy) under the forefoot, a wedge of ZoomX foam under the heel, and a curved carbon fiber plate running under the length of the sole. They鈥檝e pulled out all the stops to use thinner and lighter materials for the upper, and the spikes themselves鈥攕ix rather than the four in the Victory 2鈥攁re 3D-printed titanium to reduce weight. One of the prototypes they tested was a barely-there 83 grams, compared to a listed weight of 136 grams for the Victory 2. Based on the rule of thumb that every hundred grams of shoe weight burns an extra one percent of energy, that’s half-percent edge in weight alone. Thanks to all this trimming, the Nike team has been able to make the forefoot air pod three millimeters thicker, which gives a little more energy return over the Victory 2. According to Dimoff, the air pods return more than 90 percent of the energy you put into a given foot strike.

World Athletics rules limit the stack height (i.e. the total thickness of the sole) of track spikes to 20 millimeters. Dimoff said the shoe will conform to this and other requirements. In fact, in Kipyegon鈥檚 sole track outing of the year so far, a 1,000-meter race in 2:29.21 at the Xiamen Diamond League race in April, she wore a version of the new shoe which had gone through the World Athletics approval process (I鈥檓 pretty sure it鈥檚 the Dev 611 shoe listed ). That certification process takes about 30 days; since Dimoff鈥檚 team wants to continue making tweaks right up to the last minute, they won鈥檛 be submitting the Breaking4 shoe for certification, but expect that it would pass if submitted. That, on its own, is enough to guarantee that whatever time Kipyegon runs won’t count as a world record, whatever other rules they do or don’t bend.

The Apparel

There鈥檚 lots to say about the 鈥淔ly Suit鈥� Nike is designing for Kipyegon, but I鈥檓 probably not the right person to say it. A lot of the focus for Gibson鈥檚 team is making sure that Kipyegon feels good鈥攃omfortable, confident, unconstricted鈥攚hile she runs. I鈥檓 a big believer that these factors are important, but they鈥檙e very hard to quantify.

Of course, the team did do a ton of aerodynamic testing, both in the wind tunnel and with simulations. The fabric has 3D-printed Aeronodes: little bumps of varying size distributed across the garment to create mico-eddies that reduce the turbulence of the air flowing past Kipyegon. The suit comes with arm sleeves with articulated elbows to minimize creasing, which also extend forward to cover the knuckles, where some of the most turbulent air can be found. It鈥檚 got a headband, the running equivalent of an aero helmet in cycling. Nike is also debuting a special new sports bra that鈥檚 3D-printed out of ultralight TPU, a polymer that鈥檚 better known to runners as one of the midsole foam materials used in supershoes.

How much does this stuff matter when you put it all together? Presumably Nike has a wind tunnel estimate comparing runners鈥� energy consumption with the new suit compared to business-as-usual, but the researchers didn鈥檛 share it. For Breaking2 in 2017, one of Nike鈥檚 apparel specialists told me they figured they would get somewhere between a second and a minute over the course of the marathon from all the aerodynamics they鈥檇 worked on鈥攁nd that this was crucial, because if Kipchoge missed the two-hour barrier by a second, they would never forgive themselves. Gibson told me something similar about the Breaking4 suit: 鈥淲e didn鈥檛 want to leave anything on the table.鈥�

Everything Else鈥ncluding Drafting

Adding up the hypothetical numbers for the shoes and clothing, a four-minute mile still seems far away. I was imagining some pretty far-out scenarios when Nike first announced this attempt, like a specially built track with perfect bounciness and optimized curves, but Kirby shot those ideas down quickly. The race is going to take place at Stade Charl茅ty in Paris sometime between June 26 (the most likely date) and June 28. They鈥檙e not building anything new or modifying the stadium or track surface in any way. They chose it because, based on a review of decades of environmental data, it鈥檚 likely to have great weather and in particular a low likelihood of storms. It also helps that Kipyegon has set a couple of world records in that stadium: 5,000 meters in 2023, 1,500 meters in 2024.

I asked about nutrition and supplements. For example, Kipyegon has reportedly tried baking soda in at least some of her prior races. Kipyegon has her own nutrition team through her sports management agency, according to Kirby, so Nike isn鈥檛 making any changes to the regime she鈥檚 already on. They are, however, monitoring and analyzing her training. What sort of insights does that provide? Kipyegon is strongest over the 1,500 to 5,000-meter range rather than over shorter distances like the 800 meters, Kirby noted, so the training analysis indicated that she needs to develop her speed鈥攐r, as physiologists would say, her anaerobic capacity. Kipyegon鈥檚 legendary coach, Patrick Sang, probably didn鈥檛 need a supercomputer to uncover this insight, but perhaps the analysis is helping him figure out just how much speedwork is enough, and how he can add it in without compromising her endurance.

That leaves drafting. After Breaking2, most of the post-mortems attributed Kipchoge鈥檚 big leap in performance to some mix of supershoes and the pacers who surrounded him and blocked the wind for almost the entire race. Some thought his success was virtually all pacers; others thought it was virtually all shoes, and that debate continues to this day. Breaking4 will give us another datapoint. In this case, the shoes don鈥檛 seem like a radical break with the shoes Kipyegon and others have already been wearing, so it seems to me they must be relying on drafting. Some recent research from Rodger Kram鈥檚 group at the University of Colorado, completely unconnected to the Breaking4 initiative, suggested that drafting alone would indeed be enough to get Kipyegon to sub-four.

How will they do it? Nike鈥檚 official line is that they haven鈥檛 decided yet. How many pacers will there be? TBD. In what formation? TBD. Will they be men or women? TBD. Will they run the whole race or, as in Breaking2, sub in and out partway? TBD. Will there be pacers at all, or might she just run a solo time trial guided by nothing but pace lights? TBD. I can believe that they鈥檙e still fine-tuning the details, but I have a hard time believing all those options are still on the whiteboard.

That鈥檚 where the frame-by-frame video analysis comes in: In one of Nike鈥檚 briefing videos about the science, in the background at what appears to be the forest-shrouded track on Nike鈥檚 main campus, you can see glimpses of what looks like drafting experiments going on. A runner clad in white circles the track with something鈥攑erhaps an air pressure or wind sensor?鈥攕trapped to their chest. Sometimes they鈥檙e alone; sometimes there are two other runners in black singlets directly and diagonally in front of them; sometimes there are three. In one shot, five pacers form a half-diamond in front, beside, and behind the central runner.

Which configuration will it be? Who knows. My best guess, triangulating between physiology and optics, would be either one shift of five men taking her all the way to the finish, or two to three shifts of five women taking turns. But I can鈥檛 blame the Nike team for not spilling all the details in advance. I would probably do the same in their shoes. However you add up the numbers, getting to sub-four is going to require a stupendously, perhaps even magically, good day. On his best days, Eliud Kipchoge seemed to be able to summon some magic from a deep well-spring of self-belief that transcended all the shoe tech and pacers and hyper-optimized conditions. Nike is clearly hoping that Kipyegon will be able to do the same. But the thing about magic is that, if you talk about it too much, it tends to disappear.

Faith Kipyegon鈥檚 Breaking4 race is scheduled for the evening of June 26. I鈥檒l be providing on-the-ground coverage from Paris before, during, and after the race, so stay tuned.

For more Sweat Science, join me on and , sign up for the , and check out my new book .

The post Nike and Faith Kipyegon Plan to Crack the Four-Minute Mile This Month. Here’s How. appeared first on 国产吃瓜黑料 Online.

Women鈥檚 running shorts range from skin-hugging styles to baggies, multi-pocketed distance partners to simple splitties. The wrong shorts will chafe, cling, bounce, sag, ride up, and generally make your run miserable. The right shorts disappear on the run, noticed only when you need a gel or your phone and realize, 鈥淗ey, I鈥檝e got that in this nifty shorts pocket!鈥� We searched for, tested, and found the best options that can handle the challenges of summer while making you look good, feel cool, and run free.

While you鈥檙e at it, be sure to check out our picks for the best running shirts for women and the best running shoes.

Update: May 2025: We selected new shorts in every category but one, carrying over only the classic Tracksmith Session Short.

At a Glance

• Best Multi-Pocketed Shorts:
• Best Trail Running Shorts:
• Most Versatile Shorts:
• Best Distance Training Shorts:
• Best 2N1:
• Best Short Shorts:
• Most Comfortable:
• Best for Hot Temps:
• What to Look For
• How We Test
• Meet Our Lead Testers

Best Multi-Pocketed Shorts

Janji W’s 5鈥� Pace Short

Sizes: XS-XXXL

Pros and Cons
鈯� Lightweight, comfortable fabric
鈯� Well-placed storage pockets
鈯� No zippered pocket

The Janji 5鈥� Pace Shorts are so comfortable that they converted more than one tester who prefers the modesty of looser-fitting styles from 鈥渘ever-ever would I wear skin-tight shorts like this鈥� to 鈥渙kay, now I occasionally wear shorts like this.鈥� The nylon/spandex fabric lightly compresses upper leg and glute muscles while remaining extremely lightweight, and the multiple pockets give runners storage options. We liked the side pockets for carrying a phone or gels, the back pass-through pocket for holding things like gloves or even a long-sleeve layer, and the internal waistband pocket for stashing a key. The silicone grip dots on the leg hems keep the shorts in place and don鈥檛 leave a mark, and the 5-inch length strikes a good balance between coverage and freedom. 鈥淚 like that they are tights without being bun-huggers,鈥� said a tester.

Best Trail Shorts

Patagonia Endless Run Shorts 6鈥�

Sizes: XXS-XL

Pros and Cons
鈯� Material dries quickly
鈯� Three no-bounce pockets
鈯� Drawstring seems unnecessary

Many running brands are designing short tights right now, but the capabilities of the Patagonia Endless Run Shorts caught our attention. These shorts dried quickly from sweat, keeping us from getting hot when it was warm and from feeling cold and clammy even when the weather turned. The 6-inch length on a trail run provided coverage and protection from both the sun and overgrown trees on tight singletrack. The next-to-skin fit kept us covered while scrambling on rocks (no flashing trail partners), and the wide, flat waistband stayed put during fast efforts and long, rambling runs alike. The lack of a center seam kept these comfortable, even when doing high-knee warm-ups or during rock scrambles. One tester raved: 鈥淎 perfect length (not too short, but also not so long that they felt frumpy), perfect level of compression of the smooth, soft material that made me forget I had the shorts on.鈥�

Most Versatile

Tracksmith Session Shorts

Sizes: XS-XL

Pros and Cons
鈯� Casual styling
鈯� Performance functioning
鈯� Thin waistband isn鈥檛 flattering on all

The inseam length of these shorts may be a mere three inches, but the relaxed fit, subtle branding , and easy flow of the lightweight polyester/spandex shell fabric make these shorts versatile enough to run errands or grab a coffee (or beer) afterwards. The fabric raised suspicions at first, as it appears to be a soft knit that would hold sweat. But, as one tester put it, 鈥淭he fabric is a miracle鈥搃t dries quickly and just has a really nice drape to it.鈥�

The liner, made of Italian-sourced nylon/elastane, adds to the luxurious feel and functionality of the Session Shorts鈥攕oft against the skin, extremely lightweight, and quick drying. Three interior pockets in the liner add storage options to the one exterior zippered pocket, which holds items like AirPods rather awkwardly. Some testers found the thin waistband to be unflattering as it can create a 鈥渕uffin top鈥� around the midsection. Otherwise, we love how well these shorts perform on and off the trail.

Best Distance Training Shorts

Rabbit Fuel n鈥� Fly 4鈥�

Sizes: XS-XL

Pros and Cons
鈯� Plenty of pockets for storage
鈯� Comfortable, quick-drying brief
鈯� Can bunch up in the middle

The Fuel n鈥� Fly 4鈥� shorts have a whopping five storage options鈥攖wo back stash pockets, two internal stash pockets, and a zippered back pocket. What鈥檚 more, we noticed minimal movement even when stuffed with a small smartphone for a long run. One tester calls these her 鈥減ack mule鈥� shorts, adding, 鈥淣one of the pockets caused irritation or chafing when loaded,鈥� she said, adding that they didn鈥檛 budge or slide.

The back zipper pull tab is especially easy to grab while running. A lightweight polyester/spandex shell with perforations for added breathability feels 鈥渟oft and moves well,鈥� said a tester. The liner is notably quick-drying, which we loved鈥攊t鈥檚 not fun to run in a sweaty liner. The inner brief is also treated with an anti-odor peppermint oil that kept it smelling fresh.

Best 2 N 1

New Balance RC Short 2-in-1 3″

Sizes: XS-XL

Pros and Cons
鈯� Slightly compressive liner supports muscles
鈯� 2N1 design provides modesty
鈯� Liner material stays wet longer than some

We tested a host of shorts with an exterior shell covering an interior short tight, and these rose to the top. We liked the feel of the thicker-than-most seamless liner; its weight made it nicely compressive. One tester reached for these for light support of her high-hamstring strain. Testers praised the quality materials of both the liner and exterior shell, and the tailoring of the shorts overall. 鈥淚 really appreciate that they stay on my hips, where I put them,鈥� said a tester.

The exterior shell paired with the interior lining provided modesty for a range of activities without restricting movement. 鈥淵ou’re not flashing your neighbor when you鈥檙e doing burpees or planks, on treadmill runs, lifting workouts, or playing pickle ball,鈥� said a tester. Another enjoyed doing yard work after runs in these for the same non-neighbor-flashing reasons.

Two interior pockets and a back zippered pocket carried small items like AirPods or a key. Storing a phone in the back pocket, however, was too bouncy and awkward.

Best Short Shorts

Janji W’s 3″ AFO Middle Short

Sizes: XXS-XXXL

Pros and Cons
鈯� Light and airy
鈯� Comfortable waistband
鈯� 2-inch inseam on the frontside can feel bare

These lightweight, airy shorts with a 3-inch inseam are actually shorter than that鈥攖he backside extends to 3 inches while the front of the ultralight recycled polyester/elastane blend shell material is a mere 2 inches. One tester described the shorts as 鈥渂arely there fabric in a barely there fit.鈥� For some, these might feel too barely there, but for others, they are blissfully light and mobile.

The polyester/spandex brief liner is soft against the skin (but stays wet a tad longer than the shell). Our Virginia-based tester noted how well these shorts performed in hot, humid, dripping sweat conditions. 鈥淏ecause the outer is so fast drying, I would wear these shorts for SUPing as well. I just wish the liner dried faster,鈥� she said. Bonded seams and a knit waistband add to the overall comfort.

Most Comfortable

Oiselle Roga Shorts

Sizes: 2-24/26

Pros and Cons
鈯� Universally-flattering length
鈯� Comfortable, stretchy fabric
鈯� Tighter fit around the booty/thighs than other shorts

We love Oiselle鈥檚 original Roga Shorts for their wide, flat waistband that makes them sit as comfortably as yoga pants. The 4-inch inseam length and tapered sides are flattering, and the stretch woven polyester/spandex fabric is both substantial and lightweight. A semi-fitted cut provides coverage while the stretchy material moves with your body. 鈥淭hey sort of fit in between a short tight and a more traditional running short,鈥� said a tester, who described the material as having more structure than other shorts. 鈥淚 liked it鈥攊t wasn鈥檛 wimpy, but also not heavy or thick,鈥� she said.

Minimal seams in the crotch add to comfort, even during high-friction moves like high knees, and the shorts proved comfortable in hot and humid running conditions. 鈥淚 wore these for a treadmill run when I was super sweaty after sitting in a sauna, and they were great鈥攏o chafing,鈥� said a tester. Bonus: A tiny loop on the interior backside allows for easy hanging (to dry from all that sweat, for instance).

Best Shorts for Hot Temps

Bandit Vento 4″ W’s Training Short

Sizes: XS-XL

Pros and Cons
鈯� Flattering hem and overall style
鈯� Back yoke allows stashing a shirt/tank mid-run
鈯� Waistband elastic can feel a tad snug

The gathered waistband, perforations at the scalloped hem, and slightly shiny shell fabric of these shorts are as chic as Bandit鈥檚 home city (Brooklyn, New York). Testers commented that these look 鈥渦rban鈥� and 鈥渟tylish,鈥� but they also liked how they felt on the run. 鈥淰ery lightweight and breathable,鈥� said one. 鈥淎iry!鈥� said another. The material, a nylon/spandex blend with a slick finish, is treated for Durable Water Repellency, which keeps these from getting bogged down from sweat or a summer rainstorm.

Pass-through loops on the backside of the waistband allow easy stashing of a shirt or tank mid-run. And while three interior pockets on the liner are intended for gels, we found them mighty small and preferred nothing in them. 鈥淭hese feel more like a performance race short than a casual-jog short,鈥� said a tester.

What to Look For

When it comes to summer running clothes, look for breathability, moisture-wicking, and a chafe-free fit.

Materials

Sweat-wicking and quick-drying materials are essential. These are usually made of polyester or wool blends and have a wide variety of proprietary names and textures. Polyester weaves tend to be the most breathable and highly durable, while wool resists odors and has a natural feel next-to-skin. Try on as many options as you can to find the ones that are both soft against your skin and feel cool and airy.

Fit

The fabric should not restrict your movement or be so tight as to interfere with your breathing at all. When trying on garments, do some dynamic stretching such as leg swings, lunges, and running in place to experience your body鈥檚 whole range of motion in the apparel.

Shorts Style

Besides material and fit, there are a few key features to consider in running shorts: pockets, inseam, and waist height.

If you like to carry items like your phone, keys, sunscreen, water flask, gels, or snacks, you鈥檒l need more pockets (if you don鈥檛 run with a vest). Make sure the pockets are large and robust enough to fit and secure what you鈥檙e carrying, and located in spots where they won鈥檛 bounce or irritate. When you鈥檙e trying on shorts with pockets, test how they feel when the pockets are full鈥攅specially if you intend to carry something heavy like a cell phone, which can drastically change the way a pair of shorts fits and rides.

Consider whether you prefer shorts with a longer inseam鈥攍ike four to six inches鈥攆or more coverage and to avoid chafing, or ones with a shorter inseam that show a little more leg and feel less restricted.

The rise is crucial to consider, too. While some runners prefer a higher waist to feel more secure, others prefer a waistband that hits right at their hip bones and doesn鈥檛 constrict.

How We Test

• Number of testers: 8
• Number of products tested: 35
• Most extreme temperature experienced during a run: Sitting in a sauna then running on a treadmill; 95-degree Florida beach runs
• Most elevation gained during a run: 2,300 feet

With five testers based in Colorado, one in California, and two in Virginia, the season鈥檚 summer apparel received a full gamut of testing conditions. All testers have been running for two to four decades, and consistently put their apparel through the paces鈥ith scrutiny.

Meet Our Lead Tester

Lisa Jhung writes, runs, and generally adventures from her homebase in Boulder, Colorado. Raised as a California beach kid, she also makes it back to the coast鈥攁ny coast, but primarily the Pacific鈥攁s often as possible. She鈥檚 been testing gear for 国产吃瓜黑料 for a couple of decades and co-manages the road and trail running shoe tests, and manages the women鈥檚 running apparel, sports bras, and running hydration vest tests.

More Gear Reviews

The Best Sports Bras for Summer 2025
The Best Running Shirts and Tank Tops for Women
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