Posted on March 23, 2021March 23, 2021 by Sarah Kegg

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.

Posted on March 16, 2021March 18, 2021 by Sarah Kegg — 1 Comment

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!

Posted on February 23, 2021February 23, 2021 by Morgan Ringel

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.

Posted on February 11, 2021February 11, 2021 by Morgan Ringel

Why your training plan might need recovery weeks

Everyone needs days to recover, but some runners can enhance their training plans exponentially by adding recovery weeks.

Runners who will benefit most from this technique include high-intensity runners or those trying to increase base mileage (the number of miles you run in a week).

A woman walks along a paved trail with foliage on either side, resting her hands on top of her head as the sun sets. Recovery weeks help runners avoid injury and improve performance. — Taking time for proper recovery will help you avoid injury and improve performance.

This post looks at what recover weeks are, why you might need them, and when to opt for individual recovery runs instead.

What is a recovery week?

A recovery week is a full week out of your training plan where you reduce your weekly mileage. They are typically laced into a plan between 2-4 weeks of increased mileage (build weeks).

A woman jogs along a path as the sun sets behind her. — Moderate- to high-intensity runners can get by with one recovery week per month to optimize performance.

The recovery week breaks up the build weeks and lets your body adjust to the increased mileage. They are usually seen in plans geared to longer duration or base building.

You should reduce mileage by 20%-30% during recovery weeks.

Here’s an example training plan:

Week 1 – Build: 45 miles
Week 2 – Build: 47 miles
Week 3 – Build: 51 miles
Week 4 – Recovery: 25 miles
Week 5 – Build: 51 miles
Week 6 – Build: 53 miles
Week 7 – Recovery: 30 miles

Should you add recovery weeks to your training plan?

There are a couple of reasons you should consider penciling these into your plan.

We accumulate stress over time – physically and mentally and both affect your running. If you push hard with high-intensity effort or long distances week after week, your body will face consequences. Add a recovery week to help deal with the slowly accumulated stress.

A man in a red jacket and black runners pants jogs along a trail. Reducing miles and/or speed for a whole week allow your body to bounce back from accumulated stress. — Reducing miles and/or speed for a whole week allow your body to bounce back from accumulated stress.

Recovery weeks are also great for conquering plateaus. If you’re struggling to increase base mileage and keep hitting stalls, schedule in a recovery week. That way you can dive into your build weeks fully refreshed.

Recovery weeks versus recovery runs

Some people aren’t high-intesnity runners and there’s nothing wrong with that! If your goal is maintenance or your journey follows a lower-intensity training plan, then you don’t have to budget in full weeks for recovery.

However it’s so important to still give yourself recovery days during your week where you can stay active but reduce your average miles.

A man jogs along a roadway wearing black track pants and a blue and black rain jacket. — Recovery runs are individual runs with reduced mileage. That way you’re still getting miles in but not pushing your body too hard.

For a moderate-intensity training plan, try to schedule 2-3 recovery runs within a two-week block. These should be in addition to total rest days when you don’t run at all. You can still opt for stretching, yoga, or weight lifting on total recovery days.

What’s up Next?

If you’ve been following the recovery series, you should now have a toolbox of tips to enhance your running journey. However, we have one more essential to offer: tapering.

Tapering is essential before a race. And since we’re entering race season, there’s no better time to discuss it. In fact, Endurance Athletics is hosting its first 2021 5k in April, so prepare to taper the end of March.

Click here for details on the race. And be sure to subscribe to keep up on our latest posts.

Posted on January 28, 2021January 28, 2021 by Morgan Ringel

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:

An overview: Recovery as a priority and mindset;
the difference between dynamic and static stretching;
and the details you need to start foam rolling.

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!

Posted on January 14, 2021January 14, 2021 by Morgan Ringel

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.

Posted on January 7, 2021January 14, 2021 by Morgan Ringel — 3 Comments

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.

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!

Posted on December 31, 2020December 31, 2020 by Morgan Ringel

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.

Posted on December 17, 2020December 31, 2020 by Morgan Ringel

Take running to new heights: A quick guide to hills

Up for a challenge? One of the easiest ways to develop power and strength in your running is by simply adding elevation. That’s why we created this short and simple guide to hill work.

Those new heights you’ll be reaching won’t just be literal heights. If you make hill work a regular part of your routine, your running game (and overall health) will see major improvements – specifically in terms of power and endurance.

A woman runs uphill on a wide trail set between two lines of trees. Hill work is a great way to add power to your running. — Weekly hill work is the perfect addition to a training plan if you’re looking to add power to your running.

We’ll teach you why hills work so well to condition runners; the two main types of hill work; and how to find hills in your area.

The benefits of hill work

Here are a few of the major benefits of training with hill work.

A power snowball

When going uphill, your body must move both forward and upward. To overcome the added strain of gravity, your body must work harder (by increasing its power output).

By regularly putting your body through this, your body will adapt by becoming more powerful. Becoming a more powerful runner will translate to a snowball of good things – longer running strides, faster paces, improved running economy, etc.

Improve strength, reduce injuries

Hills are hard. They put everything to work – your leg muscles, hips, ankles, feet, tendons, ligaments.

So by strengthening these areas safely during hill work, you’ll be better conditioned to avoid injuries during your regular runs.

Strengthens your cardiovascular system

Because your body is under added strain, your heart must beat harder. This will push you into a higher heart rate zone and begin conditioning your cardiovascular system.

For a refresher on heart rate zones and cardiovascular conditioning, check out these previous posts on heart rate zone training and the specifics on each zone.

New sights and challenges

Another benefit of hill work is the change of pace and scenery. If you’re getting bored of the same trails or treadmill plan, you will love a new challenge (and hopefully a new location to explore, too).

A trail winds up a hill surrounded by trees and greenery. Wooded trails with varying inclines are a beautiful way to shake up your running routine and avoid boredom. — A new scenic trail with the added challenges of rolling hills can be exactly what you need to avoid boredom during your runs.

Rolling hills versus sprinting hills

The two most common hill types are rolling hills and sprinting hills. Each style has specific benefits, and may be better suited to your training goals.

Rolling hills

These are excellent for extended hill work training. It works much the same way as interval training – stretches of flat land running broken up by the challenges of incline.

Look for a stretch of trail or road with multiple rolling hills, where you can run a sustained half mile to a mile.

You shouldn’t be maxing out on every hill, but the workload should feel more intense than running a flat course.

Sprinting hills

Hill sprints are made to work your body hard and fast. You’ll be pushing into your highest heart rate zones.

A roadway with a steep slope has cars, trees and buildings on either side, looking down into a city. Sidewalks along heavy-inclined roadways can provide a perfect sprinting hill. — The beauty of hill sprints is that you only need to find one good hill – whether it be on a trail or the sidewalk of a road you drive down every day. Run up, walk down, repeat.

For hill sprints, try to find a hill with a more aggressive incline. This allows for short duration sprints up the hill, followed by a walk or jog back down. Proper recovery time should be taken between sets.

How to find hills

If you live in a location that has naturally curvy topography, count yourself lucky. However, it can still be a challenge to find that perfect sloping back road or a peaceful wooded trail. Here are a couple great resources:

Start with your local state parks. Most feature miles and miles of running trails. Check out America’s Parks and chose your state to find parks near you.

A woman in running shorts and T-shirt runs down a grassland hill with mountains and clouds in the background. Some terrains offer beautiful naturally elevated trails that are perfect for hill work. — Some areas are blessed with beautiful, naturally sloping terrains. Use trail sites to find hidden treasures in your area that would be perfect for hill work.

Search sites like AllTrails and TrailLink, which feature details, reviews and photos on thousands of trails around the country.
Hack Google Maps to find hilly roads. Most map applications have a terrain feature that allows you to see topography as well as roadways. OmenLongBoards gives a quick how-to on the process.

If you’re a flatlander like us, you may have to get more creative.

A good set of stairs can replicate a sprinting hill. The key here is to find deep stairs with a slow incline that allow you to run smoothly in an uphill movement, versus a high-knee stair-stepping run. Also avoid narrow steps that pose tripping hazard.

A man runs up a wide set of wooden stairs. He has tattoos on his chest, arms and legs, and is wearing black shorts and white running shoes. — If hills aren’t an option in your area, look for stairs with a slow-grade incline and deep steps. Try running smoothly as if uphill versus high-knee stepping up the stairs.

Infrastructure can mimic rolling or sprinting hills. (Think parking garages, bridges, etc.) However, these pose possible safety and legal issues, so always take caution.
When all else fails, up the incline on your treadmill. Most treadmills also offer a rolling hill option in their pre-set programs.

Safety reminders for hill work

This wouldn’t be a proper guide to hill work without a few quick safety tips:

You need to have a base mileage before upping intensity. Don’t jump into steep hills when you’re a beginning runner. And let your body adjust to hill work with one or two sessions a week before moving all of your runs to higher elevations.
Running downhill can cause serious stress on joints and poses a tripping hazard. We recommend you run uphill and walk down to recover. (One exception here is for experienced trail runners who might utilize downhill running as a specific part of their plan.)
Like always, listen to your body. Sharp pain or discomfort that lasts more than a couple days are signs that you need to back off the hill work until you’re better conditioned.
This is new strain on the body, so make sure you take extra care of yourself. Roll and stretch before your run, ice after, and allow proper rest time.

When should you start hill work?

It’s important for beginning runners to establish a strong base before trying out advanced running techniques like hill work.

However, if your base is solid and you’re ready to challenge yourself further, then hill work is an excellent addition to your training plan.

We hope this guide to hill work has given you the confidence you need to get started.

Begin this training weekly or every other week until your body adjusts.

It shouldn’t take long to see an increase in power, longer strides, and faster race times.

A woman laces up gray and pink running shoes while crouched on one knee on a brick walkway. This guide to hill work should give you everything you need to know to lace up and get started. — As long as you have a decent base mileage, it’s time to lace up and get started. Swap your next scheduled run with hill work for a new challenge.

Additional resources:

To see other training methods, check out our guide to training with heart rate zones.

If you’re looking to increase speed before overall power, look back at our last post where we cover all the basics of speed work training.

Posted on October 22, 2020December 31, 2020 by Morgan Ringel

How to run better and faster with speed work training

“How do I run faster?” is the golden question that nearly every runner asks. And for good reason. Luckily speed is one of the easiest metrics to track, and also one of the easiest skills to improve through speed work training.

Increasing speed is the main goal for many runners. It’s the factor that determines your pace, puts you ahead of the pack, wins you the race. But if you want to run faster, it will takes some knowledge and specific training.

So in this post, we’ll cover how to train specifically to improve your speed, what the science is behind it, and the best three running workouts specific to speed work training.

The science behind speed work: running economy and V02 Max

Running economy is a baseline measurement of how efficiently your body works while running. It is tied to how much oxygen your body requires to run at a certain effort level or pace.

To simplify: runners with good economy use less oxygen than runners with poor economy. (Hence the huffing and puffing of beginning runners.)

A female runner is seen running during a race. Conditioned runners use less energy than beginning runners while running the same speed. The best way to condition for speed is through speed work training. — A conditioned runner will use less energy than a beginner while running at the same speed. That means by conditioning your body with specific training, you’ll get more speed for your effort.

This measurement is also called your V02 Max (the maximum amount of oxygen a person can utilize during intense exercise).

Your body can only take in so much oxygen at a time. So if you want to run faster, you need to improve your Running Economy and V02 Max.

That’s the idea behind speed work training. You’ll get faster mile times and more endurance because your body is learning to use less energy (via oxygen) while running.

The three best running methods for speed work

If running faster is your primary goal, you should incorporate speed work into the majority of your run days. Here are three excellent ways to adjust your runs for speed work:

Interval Training

This is running in periods of high intensity for short durations split up by longer recovery windows. This option tends to keep the heart rate elevated throughout the entire workout.

For a quick refresher on heart rate zone tracking and training, click here.

Some interval splits to try are 30/60sec, 1/2min, and 90sec/3min. For example, in a 30/60sec split, you would work for 30 seconds and recover for 60.

Repeats

These are similar to interval training, except that they allow full recovery between working phases.

In a repeat, you would run a specific distance as hard as you could, then rest until your heart rate fully recovers. That allows you to hit it again just as hard.

A man runs along a track with a city skyline in the background. Tracks are a great spot for speed work training (especially repeat runs) because distances are already measured and easily repeatable. — It is common to do 6-8 repeats, but you can go up to 20+ depending on your level of conditioning.

Every repeat should match from the first to the last. For example, if you do your first 200m repeat in 45 seconds, your sixth should be 45 seconds.

Fartlek Runs

“Fartlek” is Swedish for “speed play.” It’s a simple running philosophy that uses long runs broken up into periods of fast and slow running.

It’s basically a perfect mix between a long run and interval training.

The beauty of this method (as well as the other two in this list) is that you can adjust it to your current conditioning level.

A Fartlek Run for a beginner may be walking for the slow periods and jogging for the fast periods. An advanced runner may jog for the slow periods and sprint for the fast periods.

Either way, you are improving your running economy and V02 max.

When should you start?

If you’re still new to running, you should push for light to medium effort runs until you’ve built a strong base. As that base grows, slowly incorporate more advanced running days into your plan.

But if you have a solid base and your goal now is to improve your speed, then get out your training plan and add one of these methods to your next run.

Also remember to adjust the workouts based on your athletic level. You’ll want to ease into higher intensity runs.

A woman sticks a post-it note that reads "don't forget" onto her open planner, which sits beside a lamp and laptop. If improving speed is your goal, it's important to budget speed work into your training plan. — It’s important to be specific with your training plan. Instead of writing “RUN DAY,” include specific goals and running methods you want to try that day. For example, RUN DAY (interval training between HR zones 2 and 4).

Also make sure to give your body appropriate time to recover. Higher intensity runs mean more stretching, icing, foam rolling, and rest days.

Additional resources:

To see other training methods, check out last weeks post on training with heart rate zones.

If you want to estimate your own V02 max levels, check out two methods using a treadmill.

And for more information on Running Economy, this study by Sports Medicine will provide anything you may want to know.