Category: Running

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Running Form: The Importance of Cadence and Stride

Cadence + stride length = speed, point blank. If you increase one or the other, you’ll increase your speed. Let’s take a deeper dive into both and how they are both very beneficial to your running form!

What is Cadence?

Cadence is simply your number of steps per minute. It is the first building block for speed! On average, runners are in the 150-170 range, but an ideal range is closer to 180. You can find yours with most smart watches or just by counting the number of steps you take in one minute.

Increasing your cadence has several benefits. It will pull your foot strike back and reduce braking inefficiency. It can reduce impact on your joints. And once you’re used to a higher cadence, it can lessen the perceived effort and make running more comfortable.

Male runner, running outside in all black near a large piece of wood.

When trying to increase cadence, do so in gradual steps! Changing your cadence suddenly, could put you at a higher risk for injuries. You can find music at your target cadence by searching for playlists at a certain BPM. These are available on almost all streaming platforms.

If you’re interested in finding out your cadence check out this smart watch that will calculate it for you!

What is Stride?

Stride length is the second building block of speed. It is measured as the distance between successive ground contacts of the same foot. For example, start with feet together at Point A. Step forward with your right foot, then take another step with your left, then another with your right. Where your right foot just landed is Point B. Measure between A and B to find your stride length.

When increasing stride length, try to propel farther forward instead of just reaching out farther with each step. If you move your foot strike too far out, you can add unnecessary impact and braking force. Think of it like pulling your heel up into your glute and driving forward with your whole body.

Injury Prevention

Increasing cadence can help with injury prevention! In a recent study, published in Current Sports Medicine Reports, the science behind a runner’s step rate were analyzed. They found that slight increases in cadence led to a decrease in loading on the knee, ground reaction force, and other detrimental effects. This helped them come to the conclusion that it might help prevent some of the most common running injuries.

Increasing Speed

Increasing stride comes from strength and power. To develop a safe increase to stride length, try incorporating hill workouts into your training plan. To keep your cadence up in an optimal range while increasing stride length you need to focus on propelling yourself further forward not just stepping further out. The goal should be to keep ground contact from creeping forward in front of you. Hill workouts are a great way to increase power and it will translate into a more powerful stride and ultimately faster speeds.

Woman running running up a sand dune with her dog.

If you want to learn more about your running form check out our previous blog here! We talk about the 5 important aspects you can improve to improve your running form. Next week we will be taking a dive into rotational movement so be on the look out for that!

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How your foot strike can make or break your runs

We provided an overview last week on proper running form, but some things require a deeper dive. Today we’re going to look at foot strike.

What is foot strike and how does it affect your run?

This term refers to how your foot strikes the ground as you run. Either the front of your foot , the middle of your foot, or the rear will make contact with the ground first. Although no one foot strike is better than another, each one can benefit your run in a different way. Striking first on the rear part of the foot reduces the load at the Achilles tendon. While a forefoot strike, or the striking with the front of your foot first, reduces the load on the knee. By changing your running style, you are simply moving the location and the load applied to your body from running. Check out the video below for more information!

Rethinking rearfoot strike

Aside from being most popular, the rearfoot strike is also the most critiqued form. Here are a couple reasons of thought behind the criticism:

Braking force

Landing this way requires more braking force than the other options, meaning you lose forward momentum when your heel strikes the ground. This braking affects your speed and results in a less efficient foot strike method.

Runner's legs running the the middle of the road. Has gray running shoes on.

Consider too that braking force can be caused by a slew of other reasons. You could be over striding, which means your foot is landing too far further out in front. If you’re over striding, it will contribute to braking no matter what your foot strike is.

Impact on knees and other joints

The rearfoot strike does have a harder impact on your knees and other joints. Since impact is magnified by pace, a rearfoot strike may not cause problems at a slower pace.

Woman runner, running down road on a hill. Surrounded by lots of greenery.

But the harder you run with this technique, the more you’ll feel it. Interestingly, when you reach “sprinting” speeds, your body should naturally push into a mid- or forefoot strike to protect the joints.

Things to know before changing your foot strike

Just like any alterations to your running form, changing your foot strike is hard to do on a consistent basis. This rings especially true if you are still new to running and trying to find your rhythm, or your level of conditioning doesn’t allow for relaxed runs in which you can focus on foot strike.

Deliberately changing how your foot lands can sometimes shift an injury from one area to another. For example, a knee injury while rearfoot striking may resolve once you’ve adjusted your foot strike, but if you change too suddenly, you may start seeing problems in your calves.

The point here is to start slow, try your best, and listen to your body. If you start feeling irregular soreness or pain, back off the alteration. And always see your doctor if you have concerning pain.

Look at other aspects of your form

There are many ways to improve your running form. Should you put the time into adjusting your foot strike, or are there other areas you could focus on first, like arm swing or posture?

Identify what’s causing the most issues for you, or what improvements align best with your goals. If you’re struggling with knee pain, foot strike may be the best thing to tackle. But if you’re looking to improve speed, maybe check your cadence and stride first.

We’ll actually be delving into cadence and stride (the speed makers) in the next Strong Body post, so stay tuned. Subscribe to keep up on the latest content and news.

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5 Important Tips To Improve Your Running Form

Today we’re going to dive into running form!

When starting your journey, the main objectives should be getting acclimated to running and building a base mileage for yourself. So focus your running form on injury prevention. You can shift your form toward optimization and efficiency gains as you improve.

There are so many important components when it comes to having a good understanding of running form. Today we will be taking a quick look at five!

Runner running outside near river and bridge. Bright yellow shoes and shirt.

Good Posture

First up is good posture. This refers to staying long and tall! Make sure you are centered and stabilizing your core.

Running with good posture can not only increase running efficiency, but also open your airway so you can breathe easier. It can also reduce injuries to your lower back, knees and hips. That alone should make you want to run with better posture!

Foot Strike

Second on our list is foot striking! This refers to which part of your foot comes in contact with the ground first.

The most common foot strike is a rear foot strike, sometimes called a heel strike. Mid-foot and forefoot strikes are also pretty common. The rear foot strike is the most critiqued form.

Runner running on a paved road. Only his leg show. He is wearing shorts and blue running shoes.

Cadence

Third up is Cadence! This is the number of steps you take in one minute. Cadence is the first building block of speed. Most average runners are in the 150-170 range, but an ideal range is closer to 180.

You can find yours with most smart watches or by simply counting the number of steps you take in one minute. Check out this smart phone app called Cadence Trainer if you want to improve your speed!

Stride Length

Fourth on our list is stride length. This is the distance between successive ground contacts of the same foot. Think of this as the measurement of two steps forward.

Stride length is the second building block of speed. Cadence + stride length = speed! Increase one or the other and you increase your speed.

Rotational movement

Last but not least we have rational movement. This refers to your arm swing.

Runners can develop a tendency to swing their arms with rotational movement, which is counterproductive. You want your shoulders to stay grounded and your arms swinging forward and back without your shoulders jumping vertically.

Runners in a race jog down a pavement road with infrastructure in the background. Running form is critical to prevent injuries, especially during race day.
For proper arm swing, focus on forward and back movement versus rotational.

Running form to start your journey

When starting out, your focus should be on building a running habit and increasing base mileage. Remember, injury prevention is the key in the beginning. We’ll optimize later.

And remember that we are all built differently.  We would never recommend anyone make drastic changes to their running form based on what is considered “correct” or “proper.”  If you choose to apply some of these principles, do so slowly and gradually.

If you want to take these 5 components to the test, sign up for our next race here!

And we’ll be taking a deeper dive into these five components in upcoming blogs so subscribe so you don’t miss out!

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Tapering: How to go into race day fully recharged

We are in the final stretch of winter, friends. And that means we’re nearly into race season. So there’s no better topic to wrap up our recovery series than one so essential before a race – tapering.

Tapering is a part of your training plan that’s done in the final buildup to race day. This period of time allows your body to heal and enter the race at your very best.

A woman sits on top of a hill wearing athletic wear, headphones, and holding a water bottle. She's looking out over the scenic mountains as she rests.
Backing down on the length and intensity of your training for one to three weeks before a race gives your body the time it needs to recharge.

This post is going to explain what tapering is, why it works, and what to do with your extra time. And if you’re amped up for race season, I’ll include information at the end about Endurance Athletics’ first 5k of 2021, as well as what topic we’ll be shifting to next.

What is tapering?

At the tail end of your training plan leading up to race day is a length of time called the taper. The idea is to significantly scale back training to let your body heal.

Tapering allows you to take all of your training and convert it into results. The goal is to go into race day 100% charged up and ready to explode.

A woman jogs toward a group of people clapping for her along a boardwalk with others walking and riding bikes in the background. Tapering lets you go into race day totally recharged.
Tapering is an excellent way to go into a race refreshed and ready to hit that new personal record.

How long to taper depends on your training plan and the race event. The short answer is one to three weeks. A rule of thumb: the more intense the event and training, the longer the taper. Someone running a 5K will be fine with one week, but someone heading into an Ironman would do well with a full three weeks.

For a deep dive reading, check out this article by MayoClinic on designing your taper to maximize your potential.

Take advantage of the extra time while tapering.

With a greatly scaled back exercise schedule, you should feel like you have a lot of extra time. So don’t waste it. Channel that time into supporting your race effort.

Although it’s a time to recover, these aren’t complete rest days. You should be focusing on recovery, staying active, and dialing in your nutrition plan. Keep your body flexible with stretching or yoga.

A woman in a sports bra and shorts sits cross legged on a yoga mat, stretching her back in a twist. Stretching and yoga are great ways to keep your body flexible while tapering.
Stretching while tapering is a great way to keep your body flexible, agile, and ready for race day without putting it through any more strain of hard training.

There should also be some light training during taper to keep your body working. (Think Zone 2 work, for those who remember our post on training within your own heart rate zones).

Get excited for that race.

Tapering is the culmination of weeks or months or training. It deserves just as much (if not more) respect than the entire buildup to this point.

Take it seriously. And enjoy it.

A group of 15 runners jogs along a trail through a park during Endurance Athletics' charity 5K last year. Tapering is a culmination of weeks of hard work and runners should enjoy it.
Runners take off from the starting line at Endurance Athletic’s 2020 charity 5K for C.S. Mott’s Children’s Hospital. Tapering and the race day itself is a culmination of weeks of hard work. Enjoy it!

For those ready to sign up for their own race day, Endurance Athletics is co-hosting a 5K in early April. Click here for more information on the Fools for Fitness 5K, including who this charity walk/run will benefit.

A wrap on recovery and what’s up next

We’ve reached the end of our first Recovery series. We’ve covered stretching, injuries, foam rolling, and more. Please let me know if we missed something by leaving a comment below.

I hope by now you have a few more recovery tools in your athletic toolbox, and are viewing recovery as a mindset – one that’s critical for athletes.

After all (as we’ve said before), a healthy runner is a happy runner.

Up next I’m shifting focus from physical health to mental health, because both are important in our athletic journeys and all of life. That’s why Endurance Athletics celebrates a Strong Mind, too.

So, how do you build a Strong Mind? We’ll look at some examples like letting go of negative beliefs, eliminating self-sabotage, optimizing time and instilling good habits. So stay tuned and subscribe for the latest updates.

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Check Out The Venue For Our Next 5k Event!

You have to check out the venue for our next 5k event. We know you will be just as excited as we are!

Read down to the bottom for the registration link!!!

Welcome to Tomahawk Archers

Tomahawk Archers is located at 2085 West Erie Rd, in Temperance, Michigan. This 43 acre property has five indoor shooting lanes, a new playground, walking trails, a 30 target outdoor course, and more. Tomahawk Archers sits on the oak openings and is the only hilly terrain in Monroe county that hasn’t been bulldozed. The driving force for members is how versatile this property is. This place is known as the little Metro-park of Bedford that is centered around archery, hunting, and conservation.

The History Of Tomahawk

Tomahawk has been around since 1954. Before buying the current property, they would find farm fields and host their competitions there. After stumbling upon the property and after years of leasing, they finally bought the property in the mid 1980’s. Although Tomahawk Archers has always been a family oriented business, it was very diehard hunters at first. Once Hollywood jumped on the archery bandwagon with movies like the hunger games, it became even more family oriented.

Membership Information

They offer family memberships for $100 annually with a first year initiation fee of $40. Included with your membership is full access to over 40 acres of land. Immediately upon signing up you receive a key to the property and have full access to both the outdoor course and the clubhouse 24/7/365. The membership is described similar to a timeshare, where you have total access to the property.

It doesn’t stop there. Your membership with Tomahawk Archers covers your immediate family too, which allows your whole family to enjoy the “little metro park” centered around archery, hunting, and conservation!

Kids who are outside of your membership are always free when they come to visit and adult are $5 per visit.

Fun Facts & Extras

Tomahawk adds a touch of artistic freedom by using all hand painted targets for their course. They also donate 10% from every shoot to other charities/organizations such as Michigan United Conservation Clubs and Michigan Bowhunters.

Over 100 families have joined Tomahawk Archers, but they’re always welcoming new members. If you or anyone you know is interested in archery, Tomahawk Archers is the place to go.

Make sure you check out this amazing club right in our back yard with us on April 3rd for a fun 5k at an amazing venue! Get registered now now!

Register now!!!

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How to speed up recovery after an injury with four simple tricks: R.I.C.E.

Nearly every runner has an injury at some point. Some are serious and require a doctor’s opinion, but many amount to mild pain that can be drastically improved with four simple recovery techniques – RICE.

This acronym stands for: Rest. Ice. Compression. Elevation. And they can help alleviate a lot of pain and speed recovery after injury.

We’ll provide an overview on each recovery method, and then discuss when’s the time to call the doctor.

Rest the injury to aid recovery

This step refers to resting the injured area. Provide your body the time it needs to heal. It likely won’t happen overnight (which can infuriate us go-getters) but respect the process.

A woman lies on a couch with a small table in front of her, on which is a colorful floral-print water bottle. Rest is essential for recovery after an injury.
Rest allows your body to reset and heal. If you’re itching for improvement, this doesn’t have to be total downtime. Focus instead on another area of health: hydration, meal prepping, meditation, or light stretching.

Trying to rush back in too early can have major consequences. Small injuries can become severe and require much more time off.

If the injury is in your lower body, try switching to upper body strength training until the injury can heal. Or skip a workout and opt for light stretching. You can also use this time to focus on mental growth by trying out meditation or journaling.

Ice the area to help with the pain

Icing the injured area provides immediate relief by temporarily numbing the pain. But it also can help with the longterm healing process because it reduces swelling and inflammation, which allows the area to heal more easily.

A man holds a towel around his knee with one hand and a bag of ice cubes against it with the other.
Ice can drastically improve recovery after an injury, but be safe. Always use fabric as a buffer between your skin and the ice, and never leave ice on longer than 20 minutes.

Never apply ice or an ice pack directly to the skin as direct exposure can cause frostbite. Instead, use a damp washcloth to create a safe barrier between your skin and the ice.

Try icing the area for 20 minutes every four hours for the first 48 hours. Icing longer than 20 minutes at a time can result in additional tissue damage.

Compression to reduce soreness

Use an ace bandage or something similar to wrap the area. This stabilizes the area during recovery, and the constant pressure should help reduce muscle soreness.

A woman binds her knee with a wrapping bandage. Compression can greatly improve recovery after an injury.
An ace bandage or similar wrap can help stabilize an injured area and reduce soreness.

The wrap should be snug to help keep swelling down, but not too tight that it impairs circulation. Loosen the wrap if you feel numbness, tingling, increased pain, coolness, or swelling around the bandage.

Wear the wrap for one week, removing regularly to examine and clean the area.

Elevation to reduce swelling

Elevate the injured area above your heart to let gravity help the healing process. This works by drawing fluids away from the injury, which helps to curb swelling and bruising.

A boy lays on a couch with his foot in a cast propped up on top of pillows.
By using pillows to prop up the injured area, you’ll be enlisting gravity in your recovery plan. Ensure the area is properly supported and above the level of your heart.

The best way to do this is by sitting or laying down with pillows stacked beneath the injured area. Don’t use your muscles to hold up the injured area since the goal is to relax the muscles during healing.

Elevate for 2-3 hours a day.

When you need a doctor for recovery after an injury

We do not recommend these practices over seeking medical advice. There are many situations that demand additional help for proper recovery after injury, which must be prescribed from a licensed professional.

A female doctor wraps the elbow of a man who is grimacing in pain. Sometimes a doctor's opinion is required for recovery after an injury.
While R.I.C.E. is a great addition to any recovery process, there can be dramatic consequences for delaying further medical help when an injury requires it. If you have concerns, call your doctor.

Call your doctor if:

  • The injury is clearly significant
  • Pain is sharp and severe
  • Pain is accompanied by severe swelling, tingling, or numbness
  • The injury doesn’t improve in 24-48 hours
  • The pain returns after resting several days

When in doubt, just call. A minor injury can quickly turn major if left undiagnosed.

As bad as you’d like to return to normal, remember that a couple weeks of bedrest is better than a couple months or a whole season. Seek the help you need.

For more information on recovery after injury, check out this MayoClinic article on how to prevent overuse injuries.

What’s up next?

Our recovery series continues with a look at scheduled recovery days and recovery weeks. If you’re new to the site or missed the last posts, be sure to check those out:

In other fresh news, I’ll be launching my own series to provide support for out-of-shape new or returning athletes and dive into the Strong Mind aspect of Endurance Athletics. The first post will cover breaking the weight loss yoyo and identifying self-sabotage.

To keep up on posts and other happenings at Endurance Athletics, subscribe to our mailing list and join our community group on Facebook.

Stay healthy and happy!

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Foam rolling for runners: simple practice, great results

If you’ve never tried foam rolling, pay attention! Some runners waste years before they start this important practice. And recovery is just too critical to skimp on best practices.

Foam rolling for runners greatly enhances recovery. And this post covers everything you need to know – the benefits, how-to, where to buy, and what precautions to take. By the end you’ll be ready to jump right in to foam rolling.

Benefits of foam rolling for runners

The major benefits of foam rolling include:

  • Releasing muscle tightness
  • Easing sore muscles
  • Increasing mobility and range of motion
  • Help underlying issues that cause joint pain
  • Adding some relaxation post-workout
  • Committing to a recovery mindset

Why it works: Foam rolling increases blood flow to the area post-workout, which then allows delivery of nutrients and removal of waste products. This leaves your muscles primed to heal and recover.

How to foam roll

Foam rolling is typically done post-workout after you’re finished stretching. However, it can also be used pre-workout. The goal before a workout is to warm up and loosen targeted muscles which will increase mobility and flexibility. An added benefit of this is relieved pressure on connective tissue and joints.

Foam rolling can take a couple of minutes up to 20+ minutes, depending on how many muscles you want to target. Aim for 30 seconds per targeted muscle.

Foam rollers can be purchased online or in most retail stores for $15-$30 on average.

This one from Amazon is offered in several sizes and colors. Prices range from $10-$25 depending on the size you want.

Longer rollers (around 36″ long) are more versatile for different muscle groups.

A black and blue-speckled foam roller is pictured with the three color options in the top right corner. Runners who want to get into foam rolling can purchase this one from Amazon, or find one in their local retail story.
This foam roller from Amazon is affordable and will get the job done well. You can also find rollers in most retail stores in the exercise section.

Check out this guide from Mayo Clinic for a list of basic exercises to start with.

Precautions to take

Avoid joints and connective tissue. Foam rolling can put undue stress on these area and potentially cause injury. Remember, muscle is what benefits from this practice, so target the muscles that support the tissue or joint problem area.

Be cautious with pressure. It shouldn’t be excruciatingly painful to get through your foam rolling routine.

Never foam roll an injury. Doing so will be painful and can exacerbate the problem. Seek medical advice ASAP if you think you have an injury.

What’s up next?

Our tool box for recovery isn’t empty yet. Up next we’ll look at how to respond to an injury using the R.I.C.E. technique. If you missed last week’s post on stretching, find that here.

And have you found us on Facebook yet? Our community and winter challenge are in full swing, and we’d love for you to join. It’s never too late to jump in.

Stay happy and stay healthy, runners!

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Dynamic and static stretching: Use both for ultimate recovery

Woman in sports bra and running shorts lunges on a pier. Fluid lunges are a great form of dynamic stretching and are best done before your workout.

Dynamic and static stretching are the two main styles of stretching, and both are essential for athletes. It’s critical that you know when to utilize each technique and how to perform the stretches properly.

We chose this topic as the first deep dive in our Recovery for Runners series because it’s that important. Every. Single. Run. should be accompanied with stretching, both before and after.

A man in blue racing tights, black shorts and a black shirt with a racing bib stretches with legs wide, reaching for his left calf. Stretching is not an option
Stretching can either be used during warmup or cool down. Properly stretching can ease muscle soreness, improve flexibility, increase range of motion, and enhance spatial awareness. Skipping is not an option.

In this post we’re going to look at the differences between dynamic and static stretching, what they’re good for, when to do them, and what to be careful of. We’ll also take a peak at the next level of stretching beyond these two basics.

Dynamic Stretching

This style is done before your workout, as part of the warmup. Dynamic stretching is especially helpful before high intensity workouts like speed training or hill work.

This style uses movement to stretch muscles. You don’t want to hold any stretch. It is a fluid, “dynamic” movement.

The key to dynamic stretching is to keep moving – you don’t want to hold any stretches. Reach that point of properly stretching your muscles then instantly release. Fluid lunges and arm swings are good examples of dynamic stretches.

Dynamic stretching is best pre-workout because it warms and prepares your muscles, increases your range of motion, and improves your spacial awareness. (Spatial awareness = being aware of your body in space).

Those three benefits translate to better control of your body and a lower chance of injury.

One warning on dynamic stretching. Stay in control of the movement. Push yourself too much and you can end up doing more harm than good.

Static stretching

Static (or stationary) stretching is best done post-workout right after your cool down. This style helps to improve flexibility and range of motion, and it can ease pain and stiffness.

These stretches are held for an extended period of time, and breath should be used as a tool to deepen the stretch.

A man in a white runners tanktop and blue basketball shorts sits on a track with his back to the camera, reaching for his left foot which is spread to the side. This is a good example of static stretching, which is best done after a workout.
Static stretches are the most common form of stretching, though they’re best done after a workout (not before). Positions are held for 30 to 60 seconds while breathing into the posture.

You’ll want to perform the stretch with some resistance, but never to a point that becomes painful. Try to hold each stretch for 30 seconds to a minute while maintaining calm and steady breaths.

The overall experience should be pleasant and relaxing, while at the same time you should be able to feel the target muscles being stretched.

Dedicate five minutes minimum to static stretching after a light run. After higher intensity runs (or if you’re emphasizing recovery), then budget ten to fifteen minutes and your body will thank you.

Two warnings on static stretching. Never bounce or force a position, which can overextend the muscle and cause injury. Secondly, holding a stretch for too long can also lead to cramping. Don’t push it.

Dynamic vs. Static, and beyond

To summarize, dynamic (fluid) stretching is the best way to warm and prepare your muscles before a run, but remember to take things slow and stay in control.

Static (stationary) stretching improves flexibility and can ease muscle soreness after a run, but be sure not to force a stretch or hold it too long.

These two basics are the tip of the iceberg when it comes to stretching. If you have an area giving you trouble, dive deeper. There are ways to target that muscle specifically. This document from FitKit highlights a ton of different static stretches.

A woman in black tank top and shorts and white running shoes is crouched down on one leg, with the other extended out and she is reaching with her hand to grab her ankle, stretching her back and hip. She is on a patch of grass with a city view in the background.
There are probably a dozen stretches for each muscle or muscle group in the body. Use stretching to target areas that are stiff or troublesome for you.

The next level of stretching dynamically is called ballistic stretching. It uses momentum to push past your typical dynamic stretch.

I chose not to go into detail about ballistic stretching because it is very advanced and should only be done under supervision. However, advanced athletes are encouraged to delve further into the topic or reach out with questions.

What’s up next?

Now that you can check dynamic and static stretching off of your need-to-know list, we can look ahead. Up next in Recovery for Runners, we’ll discuss foam rolling – a practice every runner needs to try.

And we’re excited to announce a separate upcoming series to champion our “Strong Mind” emphasis. We’ll be discussing mental health, positivity, time management, and much more. Stay tuned!

The best way to keep up with new posts and other Endurance Athletics news is by subscribing to our weekly newsletter. We’re always looking to expand our community of happy, healthy everyday athletes, and we’d love for you to join us.

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Recovery for runners: How to stay healthy and happy

Recovery for runners is ESSENTIAL – from day one through the rest of your journey. Good runners don’t just think about recovery after a workout. You need an overall recovery plan.

A recovery plan should include techniques done before and after your workouts, as well as best practices to aid overall healing and wellbeing. That’s what we’ll be looking at here in this first post of a new series.

Remember, a healthy runner is a happy runner.

The recovery toolbox for runners

A man in a racing shirt and bib and running shorts runs with his arms swinging, face red, and sweat dripping from his face. The harder an athlete pushes themselves, the more important recovery begins.
The harder you push yourself, the more essential a thorough recovery plan is. Athletes of all levels should be focused on healing and rest – before and after runs, as well as in their general everyday life.

Before your runs

Proper nutrition. Make sure your body is fueled before lacing up your shoes. This can be done by maintaining appropriate calorie intake, making good food choices, and by adding a pre-workout meal before runs.

It’s important to note that some foods are specifically beneficial to runners – more on that here.

Proper hydration. Dehydration is a major risk to runners. To combat that, maintain adequate hydration everyday, prioritize water while running, and pay attention to your electrolyte levels.

For our complete guide on hydration and electrolytes, click here.

Dynamic stretching. This form of stretching is done during a warmup and uses movement to help stretch the muscles. We’ll be diving into this topic next week.

After your runs

A woman in athletic leggings and tennis shoes, seen from the legs down, stretches forward, with her finger tips near her tennis shoes. Stretching is an essential part of recovery for runners.
Static stretching promotes recovery, especially when done after a workout.

Static stretching. This style of stretching is how people frequently picture “stretching.”

It involves a longer hold of the stretch while breathing, and is best done after a workout rather than before.

More on this later.

Post-workout meal. This is especially good after a long or hard run. You want a good balance of carbs, protein, electrolytes, and fuel. For more information, check out our previous post on meals specific for runners.

R.I.C.E. This acronym stands for rest, ice, compression, and elevation. If you suffer an injury on the trail, keep these four things in mind. We’ll dive deeper into this later on in the recovery series.

Overall practices that support recovery

Sleep. This cannot be stressed enough. Make. Sleep. A. Priority. This means taking enough time to get a full 6-8 hours of sleep, and to identify any issues that are deterring you from getting good sleep.

A woman in a running t-shirt and shorts power walks or jogs through a park with green grass and trees in the background. Recovery runs are an important part of recovery for runners.
For a recovery run, you’ll want to reduce mileage and/or intensity. These can (and should) be sprinkled into your training plan weekly or bi-weekly. For more intensive training, you can take a whole week of recovery runs.

Recovery runs & recovery weeks. While making your original training plan, you hopefully included regular recovery runs – days where you reduce mileage or intensity.

When training heavy, you may need a week rather than a day.

We’ll examine these further on in the series.

Tapering. This is a technique done before a race that allows you to fully recover from training and feel fresh on race day. You do this by reducing the amount and intensity of your runs. We’ll dive further into this soon.

Mental health checks. Recovery extends beyond the physical realm. Take your recovery days or specific techniques to also check in on your mental health. Doing so will promote further growth and self-improvement.

Time management. Training plans can be time consuming, and when life gets busy, recovery is easy to skimp on. You may be able to review how you spend your time, and find that by giving up menial things (like Facebook checks) you have all the time you need to include proper recovery techniques.

For specific suggestions on time management, check out this guide from SkillsYouNeed.

Recovery for runners must be a mindset

For runners, recovery is just as important as the running itself. It must become a mindset to properly care for the body that you’re working so hard.

A graphic of the human brain made up of words like "meaning" "observation" "thought" "habit" "feeling," etc. Runners have to think of recovery as a total mindset versus something they do before or after a run - it should be an overall priority on healing and rest.
Athletes with a recovery mindset place importance on healing and rest, both physically and mentally. If the goal is to improve, then recovery is a necessity.

The most important thing to remember is that recovery is way more than five minutes of stretching after a run, or a rest day once a week.

Recovery is your body repairing and adapting to the stress of training. It’s your muscles healing stronger than before. It’s your time to practice self care and check in with your mental health.

Recovery is when the real progress is made.

Up next in our recovery series

Recovery is so essential that we’ll be digging deeper into a few of the essentials in the coming weeks: dynamic and static stretching, foam rolling, R.I.C.E., recovery weeks, and tapering ahead of a race.

Be sure to stay tuned.

Subscribing to our email list is the best way to keep up with new content, as well as learn about upcoming virtual races and the other projects hosted by Endurance Athletics.

Stay healthy and stay happy, runners!

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Long Runs: The Running Staple You Need to Know

Over the hump of beginning running? Congratulations. Time for long runs to become your favorite weekend past-time. You, a trail, and time to clear your head.

Long runs help to increase endurance by pushing your body at a lower intensity for a longer time period. They are also great opportunities to practice for race day.

In this post, we’ll explain what constitutes a long run and cover some of the many benefits of this signature running staple.

What is a long run?

The key to a long run is extended low- to moderate-intensity effort. You want to maintain a consistent speed for an extended length of time.

This is in good contrast with interval training, hills or speed work, which all vary the speed or intensity during your run.

A man in a blue T-shirt, black running shorts and tennis shoes runs along a gravel path with overgrown grass on either side and a bright blue cloudy sky overhead. Avid runners may aim for 20 miles per long run when training for a marathon. But newer runners can start with five miles and build from there.
Avid runners may aim for 20 miles per long run when training for a marathon. But newer runners can start with five miles and build from there.

The exact mileage will depend on the runner, but generally a long run will be 5-25 miles.

If you’re still pretty new and shooting for a 10k, start with five miles for your first long run. As that gets easier, increase your mileage.

Benefits of Long Runs

Increasing base mileage and endurance

Increasing base mileage means you are progressively adding to the number of miles you average in a week. For this to happen safely and efficiently, it needs to be done gradually.

When adding to your base, it’s best to stay in heart rate zone 2 for the bulk of your miles. It’s less taxing on the body and is where you will reap the most benefits to build endurance.

That’s why long runs are a perfect option for building mileage, because the goal is low intensity over extended time.

Getting closer to race day mileage

The best way to be physically (and mentally) ready for a race is by simulating what your body will go through on race day.

Two young women run down a road with racing bibs affixed to their shirts, and in the background are other runners, stop lights, and buildings. Long runs allow you to push yourself for extended periods of time. By matching the time or mileage to an upcoming race, you'll have a good idea of what to expect on race day.
Long runs allow you to push yourself for extended periods of time, which gives you good insight to how you may react when pushed to the brink on race day. By knowing what to expect, you’ll be more in control.

It’s a game-changer if you know ahead of time what your body will feel like in those last two miles of your 10k. You can put your mind at ease knowing you’ve been through it already and know what to expect.

Testing race day gear and nutrition

Test. Your. Gear. This can not be understated. Nothing ruins a race like untested products. There should be no surprises from your gear or nutrition outside of a catastrophic failure.

That’s where long runs shine. You’re on the trail for an hour or more and at a consistent pace. Take your gear and nutrition with you for multiple trial runs. That granola bar might be more difficult to open while running than you think.

Train your body for different conditions

Try to schedule your long runs for different times of the day, or tailored to the start time of an upcoming race. If you only run mid-day when the sun is shining, you’ll be in for an unpleasant surprise when race day starts at 7 a.m. in the spring.

The beauty of a long run is the experience it will give you before a race. See how you like running before the sun rises. Or mid-day with the sun beating down on you. Test out a flash light and reflective gear. Go into your race fully prepared.

Beat the bad weather.

Race days won’t always be in perfect conditions. Even training runs can be soiled by an unexpected rain shower. Prepare for this on your own terms.

A woman in black workout capris, a black long-sleeve, and running shoes runs through the rain beside a row of benches alongside a river with a bridge and skyscrapers in the cloudy distance. Long runs in wet conditions allow you to test your shoes permeability and grip on slick surfaces, as well as your own tolerance for discomfort.
Long runs in wet conditions allow you to test your shoes permeability and grip on slick surfaces, as well as your own tolerance for discomfort.

See how it feels to run in the pouring rain, or the snow. Don’t be afraid to get your feet wet. Splash around in some puddles. It’s good to know how your shoes and feet handle being wet.

Safety warning: We do not recommend this on your first try, or early into a long run (unless you’re a glutton for blisters). Also be careful of slippery surfaces – especially ice.

How to fit long runs into your training plan

If you’ve been following the last few posts of this series, you’ve seen several different options to try adding into your training plan. But don’t be overwhelmed.

It’s extremely rare for a single runner to utilize every style of training in every week of their training plan. The key is to choose your tailored runs based on your goals, and then experiment to find what you enjoy and what gives you results.

If long distances and building endurance are your primary goals, then pencil in one long run per week. Maybe you’re a junkie for the extended alone time and physical exertion, so you add a second. Maybe the long run isn’t your style, so you drop it to bi-weekly.

Your plan needs to be tailored to your goals and your enjoyment.

A few things to keep in mind before starting your long run

Make sure you have solid base mileage first. These workouts are more taxing on your body than a regular run, so be sure you’ve build a solid foundation.

Fuel your body properly. Because these runs can last an hour or more, be sure to fuel your body with plenty of water as well as nutrition before and after. There’s a link below to our free hydration and nutrition guides.

Listen to your body. Don’t push through a cramp or sprain. These runs are lengthy, so if you acquire a moderate injury early into your run, it’s best to turn around and care for it properly rather than fight through the pain to finish.

Promote recovery. Long runs put your body to work, so make sure you’re stretching, foam rolling, icing, and adding rest days when needed.

Additional Resources

For more information on nutrition and hydration, visit these two posts for everything you need to know: proper nutrition, and hydration and electrolytes.

For information on other training styles, check out our previous posts on heart rate training, speed work, and hills.