"A race is a work of art that people can look at and be affected in as many ways they're capable of understanding. Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run." -Steve Prefontaine
Today I want to talk about an athlete whom we will call Alex. Alex is a talented high school student with a natural talent for running. Alex loved the feeling of pounding the pavement. Every day, Alex would lace up their shoes and head out for a run, enjoying the breeze and the sun on their face. And every day, Alex would come home feeling great and accomplished, having completed another run.
But as time passed, Alex started to realize that something was missing. Despite running every day and adding more miles to their routine, Alex was not seeing any significant progress in their performance. Frustrated and confused, Alex started to wonder if they were doing something wrong. Was it possible that mileage runs weren’t enough to achieve their goals?
If you’re a runner like Alex, you might be wondering the same thing. The truth is, easy runs are essential for building a strong base, but they are not enough on their own. To achieve your goals and avoid injuries, you need to train smarter and vary your workouts to target different body systems.
Understanding the different types of runs and how they impact your body systems is essential to designing an effective training plan. Below, we’ll discuss some basic types of runs and how they can benefit you.
Easy Days/Active Recovery Runs
Many runners struggle with slowing down and running easy miles, but easy runs are crucial to allow your body to recover from previous workouts without increasing the accumulated stress and damage on the body. By adding up more base mileage, you can increase your endurance base and build up a resistance to injury. Easy runs also help strengthen your cardiovascular system, allowing your heart to pump blood more efficiently and increasing stroke volume. Improvement occurs not during workouts but when your body adapts and recovers from them. Running too hard without adequate recovery will eventually lead to injury.
Threshold/Tempo Runs
Tempo runs, sometimes described as comfortably hard or sustained effort runs, can help improve your endurance base at higher intensities. As your body runs faster, your metabolic rate increases, and lactic acid builds up. Your lactic threshold is the breaking point where your body can no longer keep up with the increasing buildup, leading to muscle fatigue. By training at this threshold, your body becomes more efficient at clearing lactic acid and other by-products, allowing you to run at higher intensities for longer periods.
Long Runs
Physiologically, your long run is a key workout for building your endurance base by increasing the impact load your muscles, joints, and connective tissues can support during longer distances. By running long, you increase the mitochondrial production of capillaries, allowing your body to convert nutrients to energy more efficiently. During long runs, your body learns to store glycogen while using other energy sources more efficiently. Long runs are also great for mental preparation, practicing hydration and refueling techniques, and preparing for endurance races.
Speed Work
Speed work, also known as interval training, is a calculated workout session used to stress certain body systems and allow them to recover. Small adjustments in pace can have a significant impact on a training session. During speed work, you’re training your body to perform efficiently at high paces and build up resistance to fatigue. Interval training helps a runner build up speed, improve running economy, and manage pain. Focus on the form while completing speed work to improve efficiency and biomechanics.
Remember, you’re training with a goal in mind, and the training load is a balancing act. Your distances and paces are important in maintaining that balance. Don’t try to “beat” the workout – you’re not racing the workout; you’re merely applying a stress load to your body that will cause it to rebuild stronger. Pushing your paces too much increases your training load, which can increase your risk of injury and not allowing adequate recovery time. A complete training program should include a variety of training sessions and paces. Before implementing speed work into your training, build up an endurance base by running consistently for at least 2-3 months.
Now that you have a better understanding of the different types of runs and how they impact your body systems, it’s time to apply this knowledge to your own training. Consider working with a coach or trainer who can help you design a personalized training program that’s tailored to your specific goals and fitness level. Alternatively, if you prefer to train on your own, start by setting clear goals for each workout and listen to your body to ensure that you’re not pushing yourself too hard. Remember, consistency is key, so make sure to stick to your training plan and be patient with yourself as you work toward your goals. Good luck, and happy running!
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I am so excited to feature another amazing Boston Qualifier! Every Monday until April, I will be featuring a runner that has qualified and currently training to run the Boston Marathon in April this year.
I am excited to give a voice and share the story of a few of these runners. Each story is unique and each journey is filled with moments of success and moments of struggle. My hope is each runner who shares will touch at least one person who is reading this. Gives one person hopes.
I can’t wait to follow, cheer and celebrate these awesome individuals. Our next featured runner is
Amy Robbins
Follow Amy on Instagram @AimsRuns
Amy is a marathon pro, running more marathons than she can count. She will be running her 11th consecutive Boston Marathon this year! WOW!
Can you first, give us your Boston marathon story.
I have always loved the Boston Marathon, even before I ran it. Just the allure of the unicorn. My first year to run Boston was 2013, the year of the bombing. Even though I had already finished the race I was still down there near the finish when they went off and I remember being overwhelmed with emotion. A few months after returning home and with the help of friends process the event, I was determined to go back the following year. I still feel that need to persevere, so I have returned every year since.
What do you look forward to most, about running the Boston Marathon?
It means the world to me.it’s not just that day, but every day that I get up and run, all the miles that I complete in training for it. All the memories made with my running group and just knowing all the hard work that has gone into showing up on race day. Marathon Monday is truly the icing on the cake!
What do you look forward to most, about running the Boston Marathon?
Having ran it so many times I now try to pick up on things I may have missed, all the little details. I just love the city as well and the whole weekend has so many things to soak up. I love my shake out runs along the Charles River and now I am apart of the Unicorn club which allows me to get special transportation to Hopkinton and unique experiences to the Boston Marathon.
How will you define success, on race day?
Having ran the race in all kinds of weather, from cold to the monsoon and my nemesis HOT, I just try to do my very best on that day. That is success to me. Run, walk, crawl, get across that finish line!
Do you have a favorite product, clothing, or tech that you use for racing or training?
I LOVE Lululemon and truly think their products are highly technical. Body glide is a must and HOKA are my go to shoes!
Any advice for someone trying to qualify for the Boston Marathon or training for their first Boston Marathon?
Consistency is my best advice for anyone trying to BQ. Put in the work and it will come. Boston is a quad killer so downhill running is very helpful to prepare you for the downhill start and then having to climb the hills in Newton
What part of the marathon do you find the most challenging?
I just try to remember to go out easier and save the legs because you are so excited and with the downhill start it is easy to go out too fast and then have your soul crushed later in the race.
What has been your favorite race (any distance) up until this point?
The Boston Marathon! That is why I keep going back. Other than that I love Dogwood Canyon 50K trail race!
Do you have any pre-race routines, rituals or good luck charms?
I usually eat 3 hours before a marathon, but Boston is challenging due to having to catch the bus 3 hours before your start time. I have had to tweak my nutrition over the years to find out what works best. Coffee, of course! I also like to do a little shake out and some strides before the start.
What (or who) inspires you as a runner??
I think my entire running group inspires me. I am usually dead last in our time trials, but that just means I have the biggest cheering squad! Runners supporting each other whether fast or slow. That is the most inspiring.
Amy inspires me with an amazing dedication to continued success. She no doubt has had to overcome many obstacles to maintain her Boston Marathon streak and complete a huge variety of distances over the years. I can not wait to follow her on Marathon Monday. Wish her luck!
Looking to take your running to the next level? Look no further than RunCanvas Online Coaching services! VDot certified coach with 14 years of experience in helping both new and experienced runners achieve their goals. Data driven approach combines the science of running with the art of coaching, ensuring a customized and well-rounded experience for every client. Sign up today!
When I started running in middle school, I ran for fun and for fitness. When I returned to running as an adult, shortly after having my first child. I ran largely for mental health. I was able to enjoy the positive energy and euphoric feeling I would get after a run. I enjoyed setting new goals and reaching them. At some point in my running journey, that enjoyment had shifted. Chasing new goals and pushing my personal limits began to cause stress on me. My life felt out of balance and my mental health began to deteriorate.
Running has long been recognized as a physical activity that benefits the body in many ways. From improving cardiovascular health to strengthening bones and muscles, the physical benefits of running are well documented. However, recent research has also shed light on the impact that running can have on mental health. In this article, we will explore the various ways in which running can positively and negatively impact mental health, and provide strategies for using run training to manage stress, anxiety, and other mental health issues.
The Benefits of Running on Mental Health
Reduces stress and anxiety: Regular running has been shown to lower levels of the stress hormone cortisol, which is known to contribute to feelings of anxiety and depression. A 2017 study published in the Journal of Exercise Science and Fitness found that running for just 30 minutes three times a week resulted in lower cortisol levels and improved mental well-being in participants.
Boosts mood and improves self-esteem: Running releases endorphins, the feel-good hormones that are associated with improved mood and reduced feelings of anxiety and depression. Additionally, the sense of accomplishment and increased self-esteem that comes from setting and achieving running goals can have a positive impact on mental health.
Enhances focus and concentration: Regular running has been linked to improved cognitive function, including enhanced focus and concentration. This may be due in part to increased blood flow to the brain, which provides the brain with the oxygen and nutrients it needs to function at its best.
Provides a sense of community: Many people find that running with a group or participating in races provides a sense of community and support, which can be particularly beneficial for those who are struggling with mental health issues.
The Risks of Running on Mental Health
While running can have many positive effects on mental health, it can also have negative consequences if not approached in a mindful and balanced manner.
Can lead to exercise addiction: While regular exercise is beneficial for mental health, it’s essential to be mindful of the line between exercise and exercise addiction. Over-exercising can result in feelings of anxiety, guilt, and low self-esteem, which can negatively impact mental health.
Can increase stress and anxiety: For some people, the pressure to perform and compete can lead to increased stress and anxiety. This is particularly true for those who participate in competitive running events, where the focus on performance can lead to feelings of stress and anxiety.
Can exacerbate eating disorders: For those with a history of eating disorders, the focus on performance and body weight that is often associated with running can exacerbate disordered eating patterns.
Strategies for Using Running to Manage Stress, Anxiety, and Other Mental Health Issues
Make running a priority: Regular exercise is essential for good mental health, so it’s important to make running a priority. Aim to incorporate running into your routine at least three times a week, and be consistent in your training.
Find a supportive community: Joining a running group or participating in races can provide a sense of community and support, which can be beneficial for managing stress and anxiety.
Focus on progress, not performance: Rather than focusing on performance and competition, focus on making progress and setting personal goals. This will help to reduce stress and anxiety and increase feelings of accomplishment and self-esteem.
Listen to your body: It’s essential to listen to your body and avoid over-exercising, which can lead to feelings of anxiety, guilt, and low self-esteem. Instead, aim for a balance between physical activity and rest and recovery
Running is a powerful tool for promoting and maintaining mental health. From reducing stress and anxiety to improving mood and self-esteem, the benefits of running on mental health are well documented. However, it is important to remember that running can also have negative impacts on mental health if it is not approached with caution and proper planning. To make the most of the positive impacts of running on mental health, it is recommended to set realistic goals, listen to your body, and focus on maintaining a balanced and healthy lifestyle. With the right mindset and approach, running can be a transformative and enjoyable experience for your mental and physical well-being.
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In order to reap the full benefits of running, it’s essential to pay attention to your nutrition and hydration. Proper nourishment and hydration can help you perform at your best, prevent injury, and speed up recovery. Whether you’re a seasoned runner or just starting out, understanding the role of nutrition and hydration in your running routine is crucial for a healthy and successful experience.
What to Eat Before a Run
Eating the right foods before your run can help you maintain energy levels, perform better, and prevent injury. Here are three examples of what to eat before a run:
Complex Carbohydrates: Foods that are high in complex carbohydrates, such as whole grain bread, pasta, rice, or oatmeal, can provide you with long-lasting energy to fuel your run. Complex carbohydrates are broken down slowly, providing sustained energy throughout your run. Aim to eat these foods about 2 to 3 hours before your run to give your body enough time to digest them.
Bananas: Bananas are a great pre-run snack because they are high in potassium, which helps regulate your body’s fluid balance. They are also high in carbohydrates, providing you with quick energy for your run. Eating a banana about 30 minutes before your run can help you perform at your best.
Yogurt with Berries: Yogurt is a good source of protein, which can help repair and build muscle. Berries, such as blueberries, raspberries, or strawberries, are high in antioxidants and can provide you with a quick energy boost. Eating a serving of yogurt with berries about 30 minutes to an hour before your run can help you feel energized and ready to go.
What to Eat After a Run
Eating the right foods after your run is crucial for the recovery, repair, and replenishment of energy stores. Here are three examples of what to eat after a run:
Protein: Foods that are high in protein, such as chicken, fish, or tofu, can help repair and rebuild muscle after a run. Aim to eat a source of protein within 30 minutes to an hour after your run to help speed up recovery.
Complex Carbohydrates: Complex carbohydrates, such as sweet potatoes, brown rice, or quinoa, can replenish your energy stores after a run. They are also a good source of vitamins and minerals that are essential for recovery. Eating complex carbohydrates within 30 minutes to an hour after your run can help you feel recharged and ready for your next workout.
Hydrating Foods: Foods that are high in water content, such as fruits and vegetables, can help rehydrate your body after a run. Foods like watermelon, cucumber, or grapes are excellent options to help you replenish fluids and electrolytes lost during your run. Eating these foods after your run can help you recover faster and feel refreshed.
Paying attention to what you eat before and after your runs is crucial for optimal performance and health. Eating the right foods can help you maintain energy levels, recover faster, and prevent injury. Whether you’re a seasoned runner or just starting out, incorporating these foods into your diet can help you get the most out of your running experience. So, don’t forget to fuel up before and after your runs to help you perform at your best!
Fueling During your race
Marathon and half marathon races are physically demanding events that require adequate nutrition and hydration to maintain energy levels and prevent fatigue. The human body can only store a limited amount of energy in the form of glycogen, and during a marathon or half marathon, runners will eventually run out of glycogen, leading to decreased energy levels and the “hitting the wall” experience. This is why it’s essential for runners to fuel properly during the race. In this article, we will cover the importance of fueling during a race, when to fuel, and what types of fuel runners can use during a race.
Why do runners need to fuel during a race?
As mentioned earlier, the human body can only store a limited amount of energy in the form of glycogen, and during a marathon or half marathon, runners will eventually run out of glycogen, leading to decreased energy levels and the “hitting the wall” experience. Proper fueling during a race can help prevent this by maintaining energy levels and keeping runners going strong until the finish line.
When should runners fuel during a race?
It is recommended that runners start fueling early in the race, around the 20-minute mark, and continue fueling every 45 minutes to an hour. The amount of fuel a runner needs will vary based on their individual energy needs and the intensity of the race. It’s essential to practice fueling during training runs to determine what works best for you.
What types of fuel can runners use during a race?
Energy Gels: Energy gels are a popular option for runners because they are easy to carry and can provide a quick burst of energy when needed. Energy gels typically contain simple sugars and electrolytes to help replenish glycogen stores and hydrate the body. Examples of energy gels include GU Energy Gels, Hammer Gel, and Clif Shots Energy Gels.
Sports Drinks: Sports drinks, such as Gatorade and Powerade, can also provide energy and hydration during a race. They contain simple sugars and electrolytes to help replenish glycogen stores and hydrate the body. However, sports drinks can be more difficult to digest than energy gels, so it’s essential to practice drinking them during training runs to determine what works best for you.
Energy Bars: Energy bars are another option for runners who need to refuel during a race. Energy bars typically contain a mix of carbohydrates, protein, and healthy fats to provide sustained energy. Examples of energy bars include Clif Bars, Power Bars, and GU Energy Bars.
Fruit: Fresh fruit, such as bananas and oranges, can provide natural sugar and hydration during a race. They are easy to carry and digest, making them a great option for runners who prefer natural fuel sources.
Water and Electrolyte Drinks: Staying hydrated is essential during a marathon or half marathon, and drinking water and electrolyte drinks can help keep runners hydrated and prevent dehydration. Examples of electrolyte drinks include Skratch Labs Hydration Mix, GU Hydration Tabs, and Nuun Sport Electrolyte Tablets.
Proper fueling is essential for runners during a marathon or half marathon to maintain energy levels and prevent fatigue. It’s essential to start fueling early in the race and continue fueling every 45 minutes to an hour. Energy gels, sports drinks, energy bars, fruit, and water and electrolyte drinks are all great options for runners to use during a race. It’s important to practice fueling during training runs to determine what works best for you. Good luck, and happy running!
Carb Loading before a Race
Carbohydrate loading or “carb loading” is a common practice among endurance athletes, including runners. It involves increasing the intake of carbohydrates in the days leading up to a race or event, with the goal of maximizing glycogen stores in the muscles and liver. But what is the science behind this practice, and is it really beneficial for all runners? In this article, we will explore the ins and outs of carb loading for runners, including the pros and cons, ideal distances to carb load for, and sample meal ideas.
The Science behind Carb Loading
To understand why carb loading is important for runners, we need to take a closer look at how the body uses energy during exercise. Carbohydrates are the primary source of fuel for the body, with glycogen being the stored form of carbohydrates in the muscles and liver. During endurance exercise, such as running, the body relies heavily on glycogen to sustain energy levels.
The problem is that the body’s glycogen stores are limited, and can become depleted after prolonged or intense exercise. When this happens, the body switches to using fat as fuel, which is a less efficient process and can lead to fatigue and slower performance. By carb loading before a race, runners can increase their glycogen stores, which can help delay the onset of fatigue and improve endurance.
Pros and Cons of Carb Loading
While carb loading can be beneficial for many runners, there are also potential drawbacks to consider. Here are some of the pros and cons of carb loading:
Pros:
Improved endurance and performance during a race
Delayed onset of fatigue and improved mental focus
Reduced risk of hitting the “wall” or experiencing a drop in blood sugar levels during a race
Can provide a psychological boost and increased confidence before a race
Cons:
May cause gastrointestinal discomfort or bloating
Can lead to weight gain due to increased calorie intake
Can be difficult to implement for runners who follow a low-carb or ketogenic diet
Ideal Distances to Carb Load for
Carb loading is generally recommended for races or events that last longer than 90 minutes. This is because the body’s glycogen stores are typically depleted after about 90 minutes of sustained exercise, and it becomes increasingly important to have a readily available source of fuel to avoid hitting the wall.
For shorter races, such as 5k or 10k, carb loading may not be necessary as the body can rely on stored glycogen without the need for additional carbohydrates. However, some runners may still find carb loading helpful for improving performance and endurance.
Carb Loading Meal Ideas
When it comes to carb loading, the goal is to consume a high amount of carbohydrates in the days leading up to a race. This can be achieved by incorporating high-carb foods into each meal and snack, and gradually increasing the overall carbohydrate intake. Here are some sample meal ideas for carb loading:
Breakfast: oatmeal with banana and honey, or a bagel with peanut butter and jelly
Snack: apple with almond butter or a granola bar
Lunch: pasta with tomato sauce and vegetables, or a sandwich with whole grain bread, turkey, avocado, and hummus
Snack: yogurt with granola and berries or a banana with peanut butter
Dinner: sweet potato, brown rice, and grilled chicken or fish with a side of steamed vegetables
It’s important to note that carb loading should not be a reason to overindulge in high-sugar or high-fat foods. The focus should be on consuming healthy, nutrient-dense carbohydrates from whole foods such
The Best Diet for Runners
As a runner, your body requires proper nutrition to perform at its best. From fueling your runs to recovering after them, what you eat can make a huge difference in your performance. With so many diets on the market, it can be difficult to determine the best one for you. In this article, we will explore some of the most popular diets for runners, including low-calorie diets, low-carb diets, and others, and discuss their pros and cons.
Low Calorie Diets
Low-calorie diets, such as the 1200-calorie diet, are popular for weight loss. While this type of diet can be effective for shedding pounds, it may not provide the necessary nutrients and energy for a runner’s intense training regimen. A low-calorie diet can leave you feeling fatigued and lacking energy, which can negatively impact your running performance. Additionally, this type of diet may lead to muscle loss, which is not ideal for runners who need strong muscles to maintain their form and speed during runs.
Low Carb Diets
Low-carb diets, such as the ketogenic diet, focus on limiting carbohydrate intake and increasing fat intake. This type of diet can be effective for weight loss, but it may not provide enough energy for a runner’s demanding training schedule. Runners require carbohydrates for energy, so a low carb diet may leave you feeling sluggish and unable to perform at your best during runs. Additionally, this type of diet can be difficult to maintain, as it restricts a key source of energy for runners.
High Carb Diets
High-carb diets, such as the carbo-loading diet, are popular among runners for their ability to provide the energy necessary for intense training and racing. This type of diet focuses on increasing carbohydrate intake, which can help runners maintain their energy levels during runs. However, a high-carb diet can also lead to weight gain, especially if the runner does not burn off the extra calories through running and other forms of exercise.
Balanced Diets
Balanced diets, such as the Mediterranean diet, emphasize a balance of macronutrients including carbohydrates, protein, and healthy fats. This type of diet provides the energy and nutrients that runners need to fuel their training and racing, while also promoting overall health. The Mediterranean diet is high in fresh fruits and vegetables, whole grains, and healthy fats, making it an excellent option for runners who want to maintain their weight and improve their health.
It is important to note that every runner is different and what works for one person may not work for another. It is essential to listen to your body and adjust your diet based on how you feel. For example, if you are feeling sluggish during runs, you may need to increase your carbohydrate intake. Conversely, if you are feeling overweight, you may need to decrease your calorie intake.
Nutrition and hydration play a crucial role in the success and health of runners. Proper pre-run, post-run, and during-race fueling can help maintain energy levels, prevent injury, speed up recovery, and optimize performance. Whether you’re a seasoned runner or just starting out, incorporating the right foods and drinks into your routine can make all the difference. So, make sure to fuel up before, during, and after your runs to perform at your best and enjoy a healthy and successful running experience.
If you’re looking to take your running to the next level, working with Coach Janell at RunCanvas is a great way to do it.
With over 15 years of coaching experience and VDot certification, she has the knowledge and expertise to help runners of all levels reach their goals. Whether you’re a new runner just starting out, or an experienced runner looking to improve your times, Coach Janell can provide personalized coaching and training plans to help you get there.
Now, with the added option of including a nutrition plan designed to complement your run training, you can take your overall performance to new heights. With options for standard, vegetarian, gluten-free, and dairy-free plans, as well as a flex plan for those who want to pick and choose their meal options, Coach Janell has something to offer for everyone.
Why not give it a try and see how Coach Janell at RunCanvas can help you achieve your running goals? Click on the VDot Marketplace below for more information and to get signed up today!
The KC Chiefs win the Super Bowl and today the city is celebrating with a parade. I am in a celebratory mood! You don’t have to win a Superbowl to celebrate though. Running can be an incredibly rewarding and fulfilling activity, but it can also be challenging and demanding. Whether you’re a seasoned runner or just starting out, it’s important to take time to celebrate your successes along the way. From small wins during a training cycle to big personal records (PRs) after a race, there are many ways to recognize and appreciate your achievements as a runner.
One way to celebrate success as a runner is to acknowledge and reward yourself for small wins during a training cycle. These may include things like hitting a new weekly mileage goal, completing a challenging workout, or making progress towards a specific goal, such as running a certain distance or pace. Some ways to celebrate these small wins might include treating yourself to a favorite healthy meal or snack, taking a day off from running to rest and recover, or buying yourself a new piece of running gear or apparel.
Another way to celebrate success as a runner is to recognize and honor big PRs after a race. This might include treating yourself to a post-race meal or drink, getting a massage or other form of self-care, or sharing your accomplishment with friends and family. You might also consider creating a scrapbook or photo album of your race experiences and accomplishments, or setting new goals and challenges for yourself to continue pushing your limits as a runner.
Beyond these more obvious examples, there are many other ways that runners can celebrate success and recognize their accomplishments. For example, you might celebrate the simple joy of running itself by setting aside time each day or week to enjoy a favorite route or trail, or by signing up for a fun or unusual race experience, such as a color run or obstacle course.
You might also celebrate the sense of community and connection that comes with running, by joining a local running club or team, volunteering at races or events, or simply sharing your love of running with others. Finally, you might celebrate the personal growth and transformation that can come from a dedicated running practice, by reflecting on how running has helped you become stronger, more resilient, or more confident in other areas of your life.
In the end, celebrating success as a runner is about more than just achieving specific goals or hitting certain benchmarks. It’s about recognizing and honoring the many different ways that running can enrich our lives and help us grow as individuals. So whether you’re celebrating a big PR or just enjoying a quiet run on a beautiful day, take the time to acknowledge and appreciate all that running has to offer, and to celebrate the many small and big wins that come along the way.
It’s Valentine’s day and love is in the air. Let’s take a look at how running can be a part of your love life. Whether you are looking for love or already found your partner. Running can be a great way to make love a little more fun!
Running and Dating: A Match Made in Fitness Heaven
Are you an avid runner looking for a new way to meet people and potentially find love? Look no further than the running community! Running is a great form of exercise and can also be a great way to connect with like-minded individuals who share a passion for fitness.
Here are some reasons why running and dating are a match made in fitness heaven:
Shared Interests One of the biggest advantages of dating someone who is also a runner is that you both share a common interest. Whether it’s training for a race or just going for a leisurely jog, running can be a great way to bond with your partner. It’s a fun way to spend time together, exercise, and make memories that will last a lifetime.
Improved Physical and Mental Health Running have been shown to improve both physical and mental health. When you are in a relationship with someone who shares your passion for fitness, you can support each other in achieving your goals, and push each other to improve. This not only benefits your own health but also strengthens the bond between you and your partner.
A Common Goal Training for a race can be a great way to set a common goal and work towards it together. This can bring you closer as a couple and give you a sense of accomplishment once you cross the finish line. It’s a great way to push yourself out of your comfort zone and do something exciting and challenging together.
Increased Confidence Running can be a confidence booster, and that confidence can translate into your dating life. When you feel good about yourself, you are more likely to put yourself out there and meet new people. So, if you are looking to increase your confidence, both in your fitness life and your dating life, running could be the answer.
Running and dating are a match made in fitness heaven. Not only do you get to bond over a shared interest, but you also get to improve your physical and mental health, set common goals, and increase your confidence. So, why not lace up your running shoes and see if the running community has someone special waiting for you?
Going for a Run on a Date: A Fun and Active Way to Connect
Are you tired of the typical movie and dinner date routine? Why not switch things up and go for a run instead? Going for a run on a date is a fun, active, and unique way to connect with your significant other or a potential love interest.
Here are some reasons why going for a run on a date is a great idea:
Shared Passion for Fitness Going for a run on a date shows that you both have a passion for fitness, and it’s a great way to bond over a shared interest. It’s a fun and active way to spend time together, and you can push each other to be better and achieve your fitness goals.
Improved Communication Going for a run on a date allows for more natural and relaxed conversation, as opposed to the pressure of a formal dinner setting. The act of running and being in nature can help reduce stress and allow for more open and honest communication between partners.
Increased Intimacy Going for a run on a date can increase intimacy between partners. When you exercise together, your body releases endorphins, which can boost your mood and increase feelings of happiness and connection. Running can also increase physical touch, such as holding hands or jogging together, which can lead to greater intimacy.
Active Adventure Going for a run on a date is an active adventure that can add excitement to your relationship. Exploring new trails and scenic routes together can create memories that will last a lifetime. It’s a great way to break out of the monotony of a typical date and add some excitement to your relationship.
Going for a run on a date is a fun and active way to connect with your significant other or potential love interest. It allows for improved communication, increased intimacy, and an active adventure. So, why not lace up your running shoes and see if a run on a date is a match for you and your partner.
Have you been on a #RunDate before? Share your story in the comments below!
Downhill marathons are becoming increasingly popular among runners as they offer a unique running experience and the potential to set personal best times. Unlike traditional marathons that are mostly flat or uphill, downhill marathons feature courses that are primarily downhill, allowing runners to pick up speed and flow through the course. However, while the benefits of running a downhill marathon are numerous, it is not without its challenges. In this article, we will delve deeper into the benefits, challenges, and preparation tips for a downhill marathon.
Benefits of Running a Downhill Marathon
Increased Speed– One of the most noticeable benefits of running a downhill marathon is the increased speed. The downhill slope helps to propel runners forward, making it easier to maintain a fast pace. This can be a great opportunity for runners to push themselves and challenge their personal best times. The decrease in resistance from the downhill slope also requires less effort from the runner, allowing them to save energy and potentially set a faster time.
Less Impact on Joints– Another benefit of running downhill is the decrease in impact on the joints. The downhill slope helps to absorb some of the shock that is normally felt during a run, reducing the stress on the joints and minimizing the risk of injury. This can be especially beneficial for runners who are recovering from injury or have joint pain. It can also help to prolong the running career of seasoned runners by reducing the stress on the joints over time.
Improved Confidence -Running a fast time in a downhill marathon can give runners a boost of confidence. It is a testament to their hard work and training, and can help to increase their overall motivation and self-esteem. This improved confidence can translate to other areas of their life, as well as future races.
Challenges of Running a Downhill Marathon
Quad and Calf Fatigue; While running downhill can be less impactful on the joints, it can put a significant strain on the quads and calf muscles. The constant downhill motion can lead to fatigue and muscle soreness, making it important for runners to properly prepare for the race.
Dehydration; Downhill marathons often take place in warm climates, which can increase the risk of dehydration. The heat, combined with the physical demands of the race, can lead to dehydration if runners do not properly hydrate before, during, and after the race. This can quickly lead to fatigue and injury, making hydration a critical aspect of preparation.
Mental Fatigue; Running downhill can also be mentally challenging, as it requires constant concentration and effort to maintain a fast pace and avoid injury. The need to focus on form, pace, and surroundings can lead to mental fatigue, making it important for runners to properly prepare and train their minds for the race.
How to Prepare for a Downhill Marathon
Incorporate Downhill Training into Your Routine. To prepare for a downhill marathon, it is important to incorporate downhill training into your routine. This can help to build the muscles and stamina needed for the race, as well as help runners to adjust to the demands of running downhill. This can include incorporating downhill runs into your training schedule, as well as doing strength training for the quads and calf muscles.
Strengthen Your Quads and Calf Muscles. Strengthening the quads and calf muscles can help to reduce the risk of injury and fatigue during the race. This can be achieved through a combination of strength training exercises and incorporating downhill runs into your training schedule. Focus on exercises that target the quads and calf muscles, such as squats, lunges, and calf raises.
Practice Proper Form. Good form is a crucial aspect of running a downhill marathon and cannot be stressed enough. Running with improper form can lead to a range of injuries, from sprains to more serious conditions, and can quickly derail a runner’s training and race preparation. To prevent this, it is important to focus on maintaining good posture, keeping the knees slightly bent, and avoiding overstriding, which can put additional stress on the legs and lead to injury.
Hydration is another critical factor in preparing for a downhill marathon. Dehydration can quickly lead to fatigue and injury, making it essential for runners to stay hydrated before, during, and after the race. The body loses fluid through sweating, especially in warm climates, and it is crucial to replenish this fluid loss to maintain optimal performance. Runners should make sure to drink enough water in the days leading up to the race and carry water with them during the race. Sports drinks are also an option to help replenish electrolytes lost through sweating.
Running a downhill marathon can be a thrilling experience for runners who are looking for a new challenge and want to set a personal best time. However, it is important to be prepared and mindful of the potential challenges, such as fatigue, injury, and dehydration. With proper training and preparation, runners can enjoy the benefits of running a downhill marathon, including increased speed, less impact on joints, and improved confidence. Runners should focus on incorporating downhill training into their routine, strengthening their quads and calf muscles, practicing proper form, and hydrating adequately to reach their goals and complete the race successfully.
Looking for your next downhill marathon? Click here.
Findmymarathon.com is a website that helps runners find marathons that match their preferences. It allows users to search for marathons by location, date, terrain type, and more. One of the filters available on the website is the option to search for fast downhill marathons. This feature can be especially useful for runners who are looking to set a personal best time and are interested in running a downhill marathon. The website provides detailed information on each marathon, including the course profile, elevation change, and average finish times. This information can help runners determine if a particular marathon is a good fit for their goals and preferences.
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One common topic that comes up as I meet with some potential clients is weightloss. Sometimes I discuss running and a means to reach a weightloss goal. Other times runners want to gain a competitive edge but shedding a few pounds during a training cycle. Running is one of the most popular forms of exercise for weight loss. Whether you’re just starting out or you’re a seasoned runner, incorporating running into your weight loss plan can help you achieve your goals. However, there are both benefits and challenges to weight loss as a runer, and it’s important to understand both so you can be successful.
Benefits of Weight Loss and Running
Running can be a helpful tool in reaching weight loss goals. It is a great form of cardiovascular exercise that can burn significant amounts of calories, leading to weight loss. Running regularly can also boost metabolism and increase muscle mass, both of which can contribute to a lower body fat percentage. Moreover, running can also be an effective way to reduce stress, improve sleep, and regulate hormones, all of which can have a positive impact on weight loss. Let’s break it down further:
Burns calories: Running is a high-impact form of exercise that burns a significant amount of calories. This means that you can lose weight faster by running than you can with other forms of exercise.
Increases metabolism: Running can increase your metabolism, which means that you’ll continue to burn calories even after your run is over. This can help you lose weight faster and keep it off in the long run.
Improves cardiovascular health: Running can improve your cardiovascular health, which can help you burn more calories and reduce your risk of heart disease and stroke.
Increases muscle mass: Running can increase muscle mass, which can help you burn more calories and boost your metabolism.
Boosts mental health: Running can boost your mental health by reducing stress and anxiety, and increasing feelings of happiness and well-being.
Challenges of Weight Loss and Running:
Weight loss can be challenging for runners for several reasons. Firstly, running is a high-impact exercise that burns a lot of calories, which can increase appetite and lead to overeating. Secondly, the body adapts to exercise over time, becoming more efficient at burning fewer calories during a run, making it harder to continue losing weight. Additionally, many runners focus solely on running as their source of exercise and neglect other important factors of weight loss such as diet and strength training. Hormonal imbalances, stress, and lack of sleep can also impact weight loss and make it difficult for runners to reach their goals. To successfully lose weight, it is important for runners to adopt a balanced approach that includes proper nutrition, sufficient rest, and a varied exercise regimen.
Plateaus: As you lose weight, your body’s metabolism will slow down, making it more difficult to lose weight. This can result in plateaus, where your weight loss slows or stops.
Overuse injuries: Running is a high-impact form of exercise, and it’s easy to overuse your muscles and joints. This can result in overuse injuries, such as shin splints or knee pain.
Dehydration: Running can dehydrate your body, which can make it more difficult to lose weight and increase your risk of injury.
Poor nutrition: Running can increase your appetite, making it more difficult to stick to a healthy diet. This can result in weight gain instead of weight loss.
Tips for Training While Losing Weight:
Set realistic goals: It’s important to set realistic goals for your weight loss and running program. Aim to lose 1-2 pounds per week, and focus on making healthy lifestyle changes instead of quick fixes.
Incorporate strength training: Strength training can help you build muscle, which can boost your metabolism and help you burn more calories.
Stay hydrated: Drinking plenty of water before, during, and after your runs can help you stay hydrated and avoid dehydration.
Eat a balanced diet: Eating a balanced diet that includes plenty of fruits, vegetables, lean protein, and healthy fats can help you lose weight and fuel your runs.
Listen to your body: Pay attention to how your body feels during and after your runs, and adjust your training plan as needed. If you experience pain or discomfort, take a break and allow your body to recover.
Weight loss and running can be a challenging and rewarding experience. By understanding the benefits and challenges, and following these tips, you can be successful in reaching your weight loss and running goals. Remember to always consult with a healthcare professional before starting any new exercise or diet program.
Will loosing weight make me faster?
To answer this question, it is important to understand that weight loss and running performance are not directly proportional. While losing weight may make a runner feel lighter and more nimble, it is not a guarantee of improved running times. This is because weight loss is just one factor that affects running performance.
That being said, losing weight can be beneficial for some runners, particularly those who are overweight or obese. In these cases, shedding extra pounds can reduce the strain on joints, making it easier to run and reducing the risk of injury. Additionally, lighter runners are generally more efficient, requiring less energy to run at the same pace as a heavier runner.
However, weight loss should not be pursued at the expense of overall health. Losing weight too rapidly or through extreme measures can negatively impact running performance.
One of the primary ways that weight loss can negatively impact running performance is by causing a loss of muscle mass. Running is a high-impact sport that requires a significant amount of muscle strength and endurance to be successful, and when runners lose weight too quickly or in an unbalanced manner, they can end up losing muscle mass along with fat. This can lead to decreased endurance, reduced speed, and a greater risk of injury.
Another way that weight loss can impact running performance is by altering the body’s energy levels. Running requires a lot of energy, and when runners lose weight, they may not be taking in enough nutrients and calories to support their training and racing efforts. This can lead to decreased energy levels, fatigue, and decreased endurance, which can all negatively impact running performance.
It’s also worth noting that rapid weight loss can cause a decrease in the body’s hydration levels, which is another factor that can impact running performance. Proper hydration is essential for runners, as it helps regulate body temperature, maintain proper blood flow, and prevent dehydration and fatigue.
Finally, weight loss can also have a negative impact on runners’ mental and emotional well-being. Running is a sport that requires a lot of mental and emotional strength, and when runners are constantly worrying about their weight or feeling fatigued and sluggish due to weight loss, they can experience a decrease in their overall enjoyment of the sport.
There is no magic number when it comes to weight loss and running performance. The ideal weight for a runner will vary based on factors such as height, body composition, and running style. It is important for runners to consult a professional to determine their optimal weight and the best way to achieve it.
Weight loss can be a beneficial factor in improving running performance, but it should not be the sole focus. A balanced approach that prioritizes healthy nutrition and hydration, along with regular training and rest, will lead to the best results. As always, it is important to listen to your body and consult a professional if you have any concerns about your weight or running performance.
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I am so excited to start a new series featuring a different runner each week. Every Monday until April, I will be featuring a runner that has qualified and currently training to run the Boston Marathon in April this year.
The Boston Marathon represents something special for many runners. As one of the oldest and most prestigious marathons. Earning the opportunity to even apply for entry is an honor and marks an amount of commitment and sacrifice.
I am excited to give a voice and share the story of a few of these runners. Each story is unique and each journey is filled with moments of success and moments of struggle. My hope is each runner who shares will touch at least one person who is reading this. Gives one person hopes.
I can’t wait to follow, cheer and celebrate these awesome individuals.
Joe Drake
Facebook-Joe.Drake.392
Instagram-joesgottarun
Website-joesgottarun.com
How many Boston Marathons have you run previously? This will be Joe’s third Boston Marathon. He completed the 2021 and 2022 race prior to this year.
Can you first, give us your Boston marathon story.
My story starts with getting a diagnosis of Parkinson’s disease in 2018 just shy of turning 57. As part of the diagnosis I learned that vigorous exercise was the best therapy for it. I have always been a runner but never for longer than about a 10K. I decided to double down and ran my first marathon in 2019 (CIM). At the end of 2019, I set a goal of running all of the World Marathon Majors in a single year, 2021, when I would be 60. But then the pandemic happened and forced them to be tightly scheduled into a 6 week period in the fall. Should I bail? Nah. I ran them all nonetheless and as far as I know only one other person (Shalane Flanagan) took on that challenge. Hence, the first time that I ran Boston was after running in Berlin two weeks prior, London one week before, and Chicago the day before.
What does running the Boston Marathon mean to you?
Boston is the most iconic and prestigious marathon in the world. I am going to take that as a given. The first time I ran it I did so as a charity runner. I was happy to have that opportunity to support Parkinson’s Research for the Michael J. Fox Foundation. However, actually qualifying to run the race is a dream of so many runners and in 2022 and again for 2023 I have been able to get into the race as a qualified runner. That gives me a sense of accomplishment that I cherish.
What do you look forward to most, about running the Boston Marathon?
As with all of the Majors, I love the spectators that line the course. Millions come out to watch and to support the runners. For the most part, they don’t know us yet they are there to cheer us on and to help us do our best. I also love re-connecting with the other marathoners that I have met over the past three years. We chat about our running plans coming up and strategize about where we will meet up again.
How will you define success, on race day?
First and foremost, success means that I made some new connections from within the running community and I get to feel the exhilaration of running this iconic marathon again. I do have some more quantitative goals as well. In 2021, I was tired after running Chicago the day before and Berlin and London the two weeks prior. Thus I ran my personal worst. But in 2022, a little fresher, I shaved 90 minutes off of my 2021 time. In 2023, I really would like to finish under 4 hours. In 2021, I had hoped to run in Tokyo but that race was postponed and then, eventually, non-residents were excluded from the race. Hence, I still have yet to achieve my goal of running all the Majors in a single year. I am trying again in 2023, which means that I will be in London to run that marathon 6 days after Boston. Another goal, then, is to feel good enough afterwards to run strong in London.
Do you have a favorite product, clothing, or tech that you use for racing or training?
I like HOKA shoes for their cushioning and I use their Carbon X3 on race day (carbon-plated). (BTW: I am a HOKA Flyer, which is their label for grass-roots brand ambassadors for the company’s products.) For fueling I like Untapped maple syrup products. They are natural foods that digest quickly without causing GI distress. I am very susceptible to muscle cramps (it’s one of the symptoms of Parkinson’s) so I have to be careful about getting enough hydration and electrolytes. My favorite solution for muscle cramps is to take a SaltStick tablet every 3 miles. Once I started doing this four marathons ago, the cramps went away.
Any advice for someone trying to qualify for the Boston Marathon or training for their first Boston Marathon?
Pick your qualification race carefully as there are some that are highly rated for their ability to get runners a BQ (BQ%). For instance, in 2019 of the top 12 marathons rated by BQ%, 9 of them were on downhill courses and 4 of these used the same gently and consistently sloped downhill course in the Cascade Mountains of Washington State near Seattle. Downhill courses can knock off 5-10 minutes from your finish time compared to flat courses. I have run 3 BQ’s to date and all of them were on downhill courses. Also, if possible, pay close attention to the Boston Qualification times by age group as there are some sweet spots. For example, men aged 55-59 have to run in 3:35 to BQ which I can’t do. But at age 60 the BQ time jumps to 3:50 (15 minute increase!), which is something that I can and have done.
What part of the marathon do you find the most challenging?
The rolling hills just after Wellesley and through Newton culminating in Heartbreak Hill are challenging especially after coasting downhill for the first part of the course. But if you don’t go out to fast in the first 10 miles and save up some gas for after Heartbreak, the downhill from there and the spectators will get you to the finish line.
What has been you favorite race (any distance) up until this point?
I really do like the Boston marathon because I went to college near Boston and still have friends in the area who have taken the time to cheer for me on the course. Similarly, I also enjoy the fabulous energy that the crowds display in the New York City Marathon.
Do you have any pre-race routine, riturals or good luck charms?
Not so much. However, I have only been doing this for three years now and each time I try to figure out how to do it better. I am beginning to figure out the whole carbo-loading thing and I haven’t bonked in my last three races. But, man, that is a god-awful amount of food to eat in order to fill one’s glycogen tank.
What (or who) inpires you as a runner??
I try to do my part for the Parkinson’s community by proving that running can slow the progression of the disease. It has done so for me and I am virtually symptom free as long as I take my medications and keep up the running regimen. Many others who run with PD have experienced the same thing. But we are not alone. At every marathon I see inspiring athletes: blind runners, paraplegics running with the aid of prosthetics, runners with Down’s Syndrome, wheelchair racers, etc. undeterred by their physical challenges. Like with any good origin story this is the stuff of superheroes and I can’t help but feel emotional at their courage and strength.
Reading all about Joe’s battle and ability to rise up and help others has left me feeling inspired, how about you? Comment below with words of encouragement as he heads into the heavy part of marathon training.
Joe has written a book that you can purchase on his website Joesgottarun.medium.com. All proceeds for this book are donated to Parkinsons.
Thank you so much for sharing your story Joe! In case you missed them, you can read our previously posted featured runners by clicking their names below!
I am so excited to start a new series featuring a different runner each week. Every Monday until April, I will be featuring a runner that has qualified and currently training to run the Boston Marathon in April this year.
The Boston Marathon represents something special for many runners. As one of the oldest and most prestigious marathons. Earning the opportunity to even apply for entry is an honor and marks an amount of commitment and sacrifice.
I am excited to give a voice and share the story of a few of these runners. Each story is unique and each journey is filled with moments of success and moments of struggle. My hope is each runner who shares will touch at least one person who is reading this. Gives one person hopes.
I can’t wait to follow, cheer and celebrate these awesome indivuals. Our first featured runner is Mike!
Follow Mike on Instagram
@im_mike_g
How many Marathons have you run previous- 15 marathons, 1st Boston marathon
Can you first, give us your Boston marathon story.
I initially qualified for Boston in 2014 for the 2016 Boston Marathon. Although I had over a 3 minute buffer I didn’t think it was enough to get in so when registration came around I didn’t enter my time. The cut for that year was 3min28sec exactly what I had for a buffer and would have gotten in. I spend the next 5 years chasing another BQ failing each time. In 2019 I refocused and trained harder than ever, 6 days a week starting in Jan for a fall marathon to attempt to qualify. When race day rolled around everything fell into place and I BQ’ed with a 5min11sec buffer for 2021. Then Covid hit, the 2020 race was cancelled and 2021 had the largest cut off ever at over 7 min, I was devastated to not get in again. I was fortunate enough to use my 2019 time to get into the 2022 race where I qualified for 2023!
What does runnign the Boston Marathon mean to you?
The Boston Marathon is the pinnacle of races for the amateur marathoner. A goal that I would say 95% of us all have. To be able to qualify and run wit some of the best runners around the world. I proved to myself that my BQ i 2014 was not a one time fluke that I could set loft goals and achieve them.
What do you look forward to most, about running the Boston Marathon?
The amazing atmosphere around the city all weekend long. Running any marathon is a life changing experience but World Majors, especially Boston just feel different. There’s an electric buzz that you only get at an event of this magnitude, it’s awe inspiring.
How will you define success, on race day?
Success on race day is giving my best effort possible. I will set a time goal that I will shoot for but there are so many factors that can affect race day. All I can do is trust my training and give my best effort. If at the end of the day I can say that, then race day was a success.
Do you have a favorite product, clothing, or tech that you use for racing or training?
I use Honey Stinger gels, chews and hydration mix for training and on race day.
Any advice for someone trying to qualify for the Boston Marathon or training for their first Boston Marathon?
Be patient and be consistent. The only way to become a better runner is to consistently run. Show up every day with the mindset of getting better. The results will come as long as you put in the work.
What part of the marathon do you find the most challenging?
Running a marathon is just as much about mental toughness as it is physical. Training your brain to not give up when things get tough late in a race is one of the hardest things to do.
What has been you favorite race (any distance) up until this point?
My favorite race is the Chicago Marathon. It was my first marathon, where I ran my first BQ and the one I have run the most times (5).
Do you have any pre-race routine, riturals or good luck charms?
My marathon routine starts a week before the race, that is when I begin to fuel and hydrate for race day. I eat a little extra protein and good carbs at each meal while taking in 20-30 oz of water each day. The day before the race I each a larger breakfast and lunch followed by a smaller portion at an early dinner. Race morning I wake up early to shower and stretch. I have a gatorade protein bar 2 hours before the start. I sip on a bottle of water mixed with Honey Stinger prepare hydration mix. Fifteen minutes before the start I eat a pack of Honey Stinger energy chews and finish by drink
What (or who) inpires you as a runner?
My family inspires me to be the best I can be, in both my personal and professional life. I started running to lose weight and set a healthy example for my girls. From there it has grown to be a huge part of our lifestyle. I want my girls to know that anything is possible if you are willing to work for it. The love and support I receive from my family means more to me than any medal I could earn at a race.
You got to love about someone who kept trying and didn’t give up. Mike is a KC area runner who is active in the local running community. He continues to work hard and inspire those who have the privilege to training with him. Thank for sharing you story Mike!
Be sure to comment below, giving Mike a bit of luck on hisjourney. COMMENT, LIKE and SUBSCRIBE to hear more stories every Monday!
Read about our previous featured runner by clicking the names listed below.
RunCanvas 