Whether you’re a seasoned marathoner or a newcomer, recent research suggests that pain during the 26.2-mile race is almost a given. A survey of 1,251 runners revealed that regardless of gender or race experience, most endure moderate to severe pain during the marathon.

Shin splints, calf soreness, knee aches, and even bruised toenails are common during training. However, there’s a way to prepare yourself and minimize the discomfort.

To help you navigate this, we’ve gathered insights from physical therapists, coaches, and wellness experts to create a plan aimed at keeping you pain-free during your marathon journey.

1. Prioritize Nutrition, Hydration, and Sleep Proper nutrition, hydration, and sleep play a crucial role in minimizing post-run soreness. Opt for recovery foods post-workout to aid muscle repair. Deprivation of sleep or hydration can lead to increased sensitivity to pain.
2. Assess Your Body’s Movement Before you hit the road, consider a Functional Movement Screening (FMS). This assessment helps pinpoint weaknesses and assesses your body’s range of motion. Addressing issues like unstable ankles early on can prevent future problems.
3. Preventive Measures: Adopt a Prehab Plan Rather than waiting for issues to arise, proactively build a “prehab” plan tailored to your body’s needs and the demands of running. Strengthening exercises and diversifying workouts through cross-training can fortify your body.
4. Focus on Mobility Mobility goes beyond flexibility—it’s about muscle coordination and strength. Incorporate mobility drills into your routine to enhance muscle activation and coordination.
5. Embrace Foam Rolling Make foam rolling a regular part of your routine. Use rollers of varying sizes and densities to ease muscle knots. While percussion devices offer relief, they might not be as effective as foam rollers when used excessively.

By following these expert-recommended strategies, your marathon journey can be more about triumph and less about enduring pain. Preparation is key to conquering those 26.2 miles with confidence and comfort.

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“When winter’s icy grasp tightens, your body prioritizes warmth for vital organs, reducing blood circulation to the extremities,” notes Dr. Fradkin, pointing out the vulnerability of these areas to repetitive stress injuries. She highlights the impact of cold air on muscle contraction force, amplifying stress on tendons and ligaments due to decreased blood supply.

However, Dr. Fradkin offers a solution: a well-structured warm-up effectively mitigates these cold-related risks, ensuring readiness for a run in challenging weather conditions.

So, what constitutes an effective warm-up? Dr. Fradkin outlines three fundamental elements:

1. Temperature Elevation: Engage in aerobic activities to increase heart and breathing rates, using this time for running-specific drills such as butt kicks, high knees, and skipping.
2. Stretching: Focus on areas prone to injury post an aerobic warm-up. Dr. Fradkin emphasizes that stretching, when performed on a warmed-up body, does not hinder performance.
3. Gradual Progression: Start the run slowly, gradually reaching the planned pace. Similar to warm-up swings in golf or tennis, this primes neuromuscular coordination and mental preparedness.
   

    

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For those venturing out on a chilly run, a set of prescribed drills helps prepare the body:

• High Knees: Lift knees forward, parallel to the ground, to strengthen hip flexors and refine stride.
• Skipping: Elevate for a stronger push-off, refining form and stride power.
• Butt Kicks: Concentrate on swift heel kicks to fortify hamstrings and improve turnover.

But how long should a warm-up last? Dr. Fradkin advises that just under 10 minutes is sufficient for most days, cautioning against extended warm-ups that might drain energy and negatively affect performance. She suggests assessing readiness through light sweating, increased breathing, and a slightly elevated heart rate, allowing conversation but with effort.

On particularly cold days, extend the warm-up, following the guideline of adding five minutes for every 10-degree drop below 30 degrees Fahrenheit. However, Dr. Fradkin suggests starting outdoors with dry clothing if warming up indoors to avoid worsening the cold.

Winter running requires more than protective gear; it demands a strategic warm-up regimen. Embracing these practices ensures a safer and more efficient run in the frosty embrace of the season.

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Numerous studies have consistently shown that immersing oneself in nature can alleviate symptoms of anxiety, boost one’s mood, reduce the risk of depression, and enhance cognitive function. Add the mood-enhancing qualities of vitamin D from the sun, and you’ve got a winning formula. But that’s not all; research also demonstrates that trail runners outperform their road-running counterparts. In a study published in the Journal of Strength and Conditioning Research in February 2022, trail runners displayed 16 percent more power and 23 percent more torque compared to road runners during all-out sprints on stationary bikes.

For those who want to venture into the great outdoors through trail running but are unsure where to start, we’ve compiled a comprehensive guide for novice runners. These guidelines will help you savor the physical and mental benefits of trail running without facing undue challenges.

1. Opt for a Flat Trail

No matter how lofty your ultimate goals may be, like conquering mountains or reaching remote viewpoints, always start with an easy, flat trail. Local parks and nature conservation areas are excellent starting points. Use resources like The Trail Run Project app to discover the perfect trail, providing crucial details like difficulty level, elevation, and distance. This method ensures you don’t overestimate your abilities.

2. Plan Your Distance

The captivating scenery can make it easy to lose track of your progress, so it’s crucial to remember you have to return to your starting point. Select a turnaround point that aligns with your fitness level. If you can comfortably run a 5k on flat terrain, opt for a slightly shorter trail in the woods due to the elevated difficulty.

3. Maintain a Comfortable Pace

Trail running presents unique challenges due to varying terrain. Thus, it’s essential to start with a slow and steady pace. Gradually increase your pace as you gain strength and endurance. Listen to your body, and be prepared for your run to transform into a hike when needed.

4. Carry Snacks and Water

Staying hydrated is always vital, but it’s even more critical on hot days or at higher elevations. Consider a hand-held running water bottle for a hands-free experience and ensure you pack energy-boosting snacks, such as bars, nuts, and athletic gels. These provisions keep your energy levels up and provide quick boosts during your run.

5. Enhance Ankle Stability

Trail running significantly differs from road running or treadmill workouts, necessitating more focus on ankle stability and strength. Incorporate exercises that challenge balance and stability, including single-leg squats, stability ball workouts, and Bosu ball exercises. Gradually build your stability and balance by hiking trails until you’re ready for more advanced trail running.

6. Stay Aware of Wildlife

Running in wooded areas requires awareness of potential wildlife encounters, such as bugs, ticks, snakes, deer, or bears. Stay vigilant, and consider carrying protective gear like bear spray for your safety.

7. Ditch the Headphones

While music or podcasts can enhance your experience, many trail runners, including experts, advise against wearing headphones during your run. In remote areas, it’s crucial to be able to hear your surroundings for safety.

8. Take Breaks After Challenging Hills

There’s no need to feel pressured to conquer steep inclines without taking a break. It’s common to take walk breaks on challenging hills or to pause and immerse yourself in nature. These breaks provide the opportunity to catch your breath, savor a picnic, or simply soak in the natural beauty around you. Such interludes frequently rejuvenate runners, rekindling the joy of their journey.

Armed with these comprehensive tips, you’re well-prepared to embark on your trail running adventure. So, lace up your running shoes, head outdoors, and embrace the incredible physical and mental benefits that trail running has to offer. It’s time to discover the thrill of nature and make every mile a memorable journey.

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So, what is a recovery run?

Running easy runs at a shorter distance or slower speed than normal is a form of active recuperation for runners. Within twenty-four hours of a high-intensity “key run,” recovery runs are performed, requiring you to work out in a pre-fatigued state. Despite the fact that recovery runs do not directly repair your muscles or lower lactic acid buildup, they do provide a number of additional beneficial benefits that can improve your running.

What speed is ideal for a recovery run?

Depending on the type of runner you are, the speed of your recovery run should be between 50 and 75 percent of your typical three-mile pace, or one to two minutes slower per mile.

 

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To execute a successful recovery run, follow these steps:

First, run hard: Recovery runs are most beneficial after a challenging exercise. Wait 24 hours after your previous hard run before trying your recovery run if you’re training for a half-marathon or another running competition.

Choose a level route: To prevent overexertion, choose a reasonably flat route for your recovery run, such as a running track.

Reduce your speed: Your recovery run should excite rather than exhaust your body. Maintain a conversational pace, which is roughly half to three-quarters of your typical training run speed.

Keep it short: Your recovery run should only last between 20 to 45 minutes.

What are the Benefits of Recovery Runs?

Incorporating recovery runs into your training regimen can be a game-changer, and here’s why:

Enhances mental health: Running at a moderate pace can help you unwind and calm your body much more than a strenuous workout can. The endorphin release will also make you feel better physically and psychologically. Knowing that you have to take it slow will help you get out of your brain.

Increases your blood circulation: Improved circulation can help flush out waste that can inhibit your body’s ability to perform. It can also keep your muscles from getting too stiff the next day after a hard session, which can help reduce pain or soreness.

Improves your performance: Recovery runs help raise your fitness level by pushing you to work through your lingering fatigue and helping you break through your exercise walls. These runs also rely on proper pacing, which can help you become a better runner over time.

Enhances your running form: By exercising at a slower pace during a recovery run, you have more time to concentrate on your running technique. You can work on enhancing components of your run, such as elbow or arm mobility or posture when you’re less concerned with pace or distance.

In conclusion, incorporating recovery runs into your training regimen can have numerous benefits that can help you become a better runner. So, if you want to achieve your running goals, remember to take it easy and recover just as hard as you train.

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Many runners make the mistake of pushing themselves too hard all the time, but running slower can actually help you become a faster runner. Recovery runs are low-intensity runs that you do when your legs are tired from previous training, but you want to add more mileage to your week. These runs are done at a light, controlled effort that doesn’t cause any additional muscle damage or require extra recovery time.

Recovery runs don’t flush out lactic acid, but they do help pump oxygen-rich blood into your muscles, leaving you feeling better after the run. It’s best to cap them at around 60 minutes in duration. Running more miles per week is one of the biggest predictors of running performance, but increasing mileage too quickly can increase your risk of injury. Recovery runs can help you add to your weekly mileage without increasing your risk of injury.

You can do a recovery run on the day after a speed workout or long run, but you can also turn any easy run into a recovery run by simply running slower than usual. The only time you should skip a recovery run is if you’re sick, injured, or sleep-deprived.

 

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Running slower doesn’t necessarily make you slower overall. Running too fast too often can lead to burnout and injury, which can actually make you slower in the long run. The key is to apply an appropriate training load and allow for proper recovery time.

The ideal pace for a recovery run is based on perceived effort. Recovery runs should start out feeling slow and controlled, with a perceived effort level of around 3 out of 10. A good rule of thumb is to run at least 3 minutes per mile slower than your 5K pace or 2 minutes per mile slower than your marathon pace.

Aside from the physical benefits, recovery runs also offer mental benefits. They can help you avoid burnout during high-mileage training cycles, and they give you a chance to slow down and enjoy your surroundings. Whether you take in nature, snap some pictures, or listen to an audiobook, recovery runs can help you stay refreshed and motivated throughout your training.

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However, it’s important to adhere to certain dos and don’ts when stretching in order to get the best benefits. It’s best to avoid static stretching prior to a run, gently into each stretch without bouncing or straining it, hold each stretch for 10–15 seconds prior to speedwork, and hold each stretch for 30 seconds afterwards.

It’s also crucial to pay attention to the particular stretches you perform. Some stretches could reduce performance or make you more likely to get hurt. We’ve therefore compiled a list of the greatest stretches for runners that may be performed following each run, as well as more detailed stretches for particular muscles that may require further care. We’ve also included some full-body stretches that may be performed once or twice a week or after a run and target numerous muscle groups.

Depending on how much time you have, repeat each stretch once or twice on each leg, holding it for around 30 seconds each time. These recommendations can help runners get the most out of stretching and enjoy all of its advantages.

 

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Advanced Running Stretches for Deeper Muscle Release

Kneeling and stretching your quadriceps against a wall.

Kneel on one leg with your back against a wall while standing with your back to the wall. Feel the stretch at the front of your thigh as you lean forward from your hips. To prevent crushing your lower back, keep your upper body tall. If you have ankle issues, be cautious.

Stretching the hamstrings while standing with one leg bent

Be sure to warm up completely before attempting this stretch. Put your foot on a chair or sill while standing on one leg. Deeply stoop your upper leg and place your chest on your thigh. Gently attempt to straighten your upper leg while keeping your chest down.

Stretching the glutes while sitting cross-legged

Cross your legs, keeping your back straight, shins parallel to your body, and feet as wide apart as you can. Stretch your arms out in front of you while bending forward while maintaining a straight spine.

Whole-body Stretches to Incorporate into a Runner’s Routine

Downward-facing dog

Perform the downward-facing dog by positioning your feet hip-width apart and your hands shoulder-width apart on the ground. Ensure your legs remain straight, your hips are elevated, and your heels are lengthened toward the ground. Push your palms and fingers flat into the floor and imagine spreading the ground apart with your hands and feet. To increase the stretch, alternate the weight between your legs and gently bend your knees. This pose stretches your hamstrings, calves, Achilles tendons, back, and shoulders.

Forward-bend shoulder stretch

To start the stretch, stand with your feet hip-width apart and interlock your fingers, then bend over at the hips. As your head faces the ground, keep your quads tense but your neck relaxed. To avoid any strain on your lower back, rest your hands on your hips before returning to the upright position. This stretching exercise is beneficial for your hamstrings, calves, shoulders, chest, and arms.

Lying spinal twist

Lie on your back with both legs straight, then draw your right knee towards your chest and hook your right foot behind your left knee. Roll to your left side until your right knee touches the ground, and extend your right arm towards the floor on your right side at head-height. Turn your head to look along your arm and relax into the posture. Repeat on the other side. This stretch targets your gluteals, lower and upper back, shoulders, arms, and chest.

After running, try these stretches to cool down and improve your flexibility:

Hamstring stretch while lying down

Relax your upper body and straighten both legs. Pull one leg towards you, feeling the stretch in the back of your thigh. For a variation, use a non-stretching band or cord to push against as you straighten the leg further.

Gluteal stretch while lying down

Bend both knees and keep your feet on the floor. Place one ankle on the opposite knee and pull both legs towards your chest, feeling the stretch in your buttocks. Adjust the position of your hips and front knee to vary the intensity.

Groin stretch while seated

Sit on the floor with the soles of your feet together and knees dropping to the sides. Use your leg muscles to lower your knees towards the ground, and lengthen your spine for a deeper stretch.

Straight leg calf stretch

Step your left foot forward and bend the knee, keeping your right leg straight back with the heel on the ground. Lean into the wall until you feel a stretch in your right calf.

Soleus stretch

Stand closer to the wall and bend your front knee, keeping the back leg straight and your foot flat on the floor. Lean your hips back to deepen the stretch in your lower calf.

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Most of Kipchoge’s six training days per week are dedicated to controlled and comfortably paced runs, supplemented by one or two fartlek sessions (speed sessions on track) and some track sessions for speed and core strengthening. Kipchoge’s famed long run, which he does once every two weeks, ranges between 30km and 40km. He never does back-to-back high-intensity sessions, and he spaces out his training to allow for proper recovery.

Kipchoge’s training method is based on the “80%-20%” principle, also known as the Pareto Principle, which suggests that 20% of the training routines result in 80% of the impact. This means that only 20% of the training time should be dedicated to high-intensity workouts, while 80% should be easy or light training. This strategy has been used by many elite distance runners, including Kipchoge and his crew at the Global Sports Communication started by Sang.

The success of the 80%-20% science was recently validated by a review by a Norwegian-based running research group, which examined the training regimens of 59 Olympic and elite runners, including Kipchoge. The analysis states that Kipchoge runs 200 to 220 km per week, spending 82 to 84% of his training time at easy or light level, 9 to 10% at moderate intensity, and 7-8% at hard or high intensity.

Kipchoge’s hard training sessions are done only twice a week: a track session on Tuesday and a fartlek session on Saturday. The rest of his training time is spent on easy runs, which allows him to recover properly for the high-intensity sessions. Kipchoge’s weekly training ends with speed sessions, which he uses to fine-tune his form and technique.

 

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Kipchoge’s simple and repetitive training plan has kept him largely injury-free throughout his international career, which began at the 2002 World Cross Country Championships. By mastering the art of running high volumes at low intensity, Kipchoge has become not only the fastest marathoner but also a role model for many aspiring runners around the world.

The post Why Eliud Kipchoge’s Simple Training Plan Could Help You Run Faster and Stay Injury-Free appeared first on Runner's Tribe.

To clarify this, you can watch a short video featuring Eliud Kipchoge, the world record holder in the marathon, and the NN Running Team. If this doesn’t convince you to take it easy on your easy days, then perhaps nothing will.

4pm, and the Kenyan shuffle is back as the lads set off for an easy 10K pic.twitter.com/TTHnAsoP9I

— Cathal Dennehy (@Cathal_Dennehy) October 19, 2021

As demonstrated in the video, Kipchoge and his team commence their run at a pace of roughly eight to nine minutes per mile (5-6 min/km). It’s important to bear in mind that this pace is considerably slower than Kipchoge’s marathon race pace, which is less than 3:00/km. Therefore, for the highly skilled sub-2 hour marathon runner, this pace is comparable to a casual stroll.

 

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It is important to note that the group does not maintain the initial pace throughout the entire 10 km easy run. Instead, they gradually increase their speed until they reach a pace of under six minutes per mile (roughly 3:40/km) by the end of their run. Although this pace may seem incredibly fast for most people, it’s crucial to understand that it’s comparable to a 3-hour marathon runner completing their easy run at a pace of 8:15-8:30/mile (5:15-5:30/km). In other words, the speed is still relatively slow when compared to their race pace, unlike what many recreational runners usually do on their easy days.

Running at a conversational pace or slow running has numerous benefits for the body, including strengthening the muscles in the legs, torso, and arms, as well as adapting tendons, ligaments, joints, and bones to the stress of running. Additionally, it promotes efficient running form, teaches patience, discipline, and the ability to handle physical discomfort, and trains the cardio, respiratory, and muscular systems to work more efficiently. Furthermore, slow running increases the quantity and size of mitochondria, improving oxygen use and glycogen stores, and may even increase life span.

 

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As a result, in case you remain doubtful regarding the significance of reducing your pace during leisurely runs, seek motivation from the quickest marathon runner globally and contemplate attempting the Kenyan shuffle.

The post The Benefits of Slowing Down: Insights from the World’s Fastest Marathoner appeared first on Runner's Tribe.

Researchers have found that elite runners adhere to a strict training routine to ensure optimal performance. The key factors in this regimen are planning and periodization. The athletes gradually increase their running volume over several weeks during a base phase. As the preparation becomes more specific, they increase their running volume at race-pace intensity.

Track runners then enter a competition phase that is an extension of the specific preparation phase, with races and more recovery included. During this phase, they maintain a relatively high running volume to strengthen their base. The “off-season” or transition phase can last from one to four weeks, which can involve complete rest or low-intensity activity.

Marathoners follow a similar base phase, but their specific preparation phase involves slower race-paced sessions. They have their highest-volume weeks just before tapering for their race. According to the researchers, both track and marathon runners perform about 80% of their running volume at low intensity, including easy runs at a slower pace than their race pace and long runs at an even slower pace.

Coach Bill Bowerman suggests that runners do 2-3 weekly interval sessions, a weekly long run, and fill the rest with easy running. It’s crucial to find a balance that works for each athlete. Elite runners also include fartleks, threshold runs, hill repeats, and sprints in their training regimen.

Recreational runners can learn from this research by planning and periodizing their training, incorporating a base phase and specific preparation phase, and performing most of their running at low intensity.

 

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In terms of training volume, recreational runners should not attempt to mimic the routines of elite athletes. According to the researchers, track athletes typically run between 130-190 km/week, while marathoners reach even higher numbers at 160-220 km/week. However, while it is not advisable to aim for such high volumes, recreational runners can still learn from how elites build up to that level. During the base phase, elite athletes increase the frequency of their runs before they increase the length of their runs. Recreational runners can follow this approach by first adding extra days to their weekly routine before increasing the duration of their runs.

Measuring the intensity of a run can be tricky. There is no single metric that fully encapsulates running intensity. The researchers note that “no single intensity parameter performs satisfactorily in isolation as an intensity guide due to (1) intensity–duration interactions and uncoupling of internal and external workload, (2) individual and day-to-day variation, and (3) strain responses that can carry over from preceding workouts and transiently disrupt these relationships.” In other words, no one method is perfect, so it is important to also pay attention to how you feel during a run. While this can be difficult to quantify, the authors offer an intensity scale that can help you determine the appropriate level of effort for different workouts.

When it comes to sprints and strides, the elites allocate only about one percent of their training volume to these short, fast runs. While this may not seem like much, for a runner logging 150 km/week, that still amounts to 1.5 km worth of sprints or strides. The lesson here is that these short bursts of speed are important, so don’t neglect them in your training regimen.

Finally, let’s talk about tapering. While the research suggests a 2-3 week taper with a 40-60% reduction in training volume, elite athletes seem to follow a different approach. They typically reduce their training volume only 7-10 days before a race, with their last intense workout 3-5 days prior to race day. For recreational runners, it’s important to find the tapering strategy that works best for you. While it is crucial to reduce your volume and intensity in the lead-up to a race, be careful not to cut back too much. Working with a coach can help you find the right balance.

The post Lessons from Elite Athletes: Best Practices for Distance Running appeared first on Runner's Tribe.

Stair workouts can give a full-body workout by strengthening the glutes, quads, and calves, according to research. This type of explosive or plyometric exercise is a great technique to develop power and strength since runners are pushing themselves up the stairs while fighting gravity. Also, it can assist runners in more effectively recruiting muscular fibers, which makes it simpler to sustain a specific speed and lowers the likelihood of exhaustion.

Running technique can also be improved by stair training. Running becomes more efficient because stair climbing necessitates shorter strides and emphasizes the lean angle.

Stair workouts can be a flexible substitute for gym training because not everyone has access to one. Stair exercises can be used as a substitute for hill runs or even added to simple runs or longer sessions by runners. Maintaining perfect form is crucial, so make sure to stare straight ahead and pump your arms as your feet rise off each stair.

 

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Looking to incorporate some hill training into your running routine? You can give these workouts a try.

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