I am often asked what I think about when I run, especially when I'm running for 2+ hours! Running is more than just a form of exercise to push your physical limits; it's an opportunity to connect with your thoughts and develop an increased self-awareness. But similar to remembering a dream, I have a hard time remembering what I thought about during the run so I will do my best to break it down for you.
I think about the route and my pace, my form, mental tricks, the surroundings, random things happening in my life or that I need to do, and what I can look forward to when done!
Route and Pace: The first thing I think about and visualize is my route and goal pace. I have a route in mind for most runs - a simple out & back, a fun loop, hills for breakfast - but sometimes I'll come up with one in the first mile. Route planning is accompanied by pace setting, which is generally by feel for easy runs but more intentional during speed workouts or harder long runs. Thinking too much about pace for every run is mentally exhausting and makes running less fun!
Form: As a coach, I spend a lot of time observing, analyzing, and correcting form, and I use form cues myself to correct my own form when I feel myself slouching or zigzagging and motivate myself especially when running uphill and downhill. I know I don't have perfect form, but the mere awareness and cues make me more efficient.
Mental tricks: I truly believe running is more mental than physical. Mental strength expands your physical abilities to become a stronger runner. Some tricks I use include breaking down a run into smaller, digestible segments like three segments of six miles each, reciting mantras in my head such as "easy, light, smooth", "just relax", and "fight for it!", and reliving past runs or races where I overcame a similar mental block or fatigue that I feel in that moment.
Surroundings: I distract myself with the people and sights around, finding things to smile at to get rid of a grimace or jaw-clenching. It could be runners flapping their arms, a stunning sunrise or skyscraper, or just ridiculously cute dogs and kids. In a race, I'll be more tactical and draft strong runners holding a steady pace or reel in those not practicing nutrition or maintaining form. Smiling helps me relax, lower perceived effort, and even improve running economy or use of oxygen.
Stream of consciousness: A large part of my thinking is totally random! I remember an e-mail I need to respond to, pasta I need to buy, or laundry I have to do. I will make up acronyms to keep track of these things and repeat it to myself to remember afterwards. I never know what random thought I will come up with during a run, yet there's almost always a new idea that just comes to me.
Reward: I will deliberately think about a post-run reward at least a few times during a run - brunch with my wife and friends, a delicious oat latte, or game day for my sports team. This also takes the form of picturing myself finishing the run and getting that runner's high. Positive mental images help me relax and run my best.
Regardless of what you think about when you run, the time you spend running is your time. Your time to not only push yourself mentally and physically but also let go of the mundane and simply reflect. Fill yourself with positive energy and let your mind wander. Running will make you a more confident, passionate, and thoughtful person.
2018 Recap and 2019 Goals: New Year, Same Process
Happy New Year! Welcome to the first Thursday Tempo of 2019 and #21 since I started last year. You can find my past editions on runwithraj.com/blog.
I enjoy setting goals for many aspects of my life from my career and relationships to lifestyle and fitness, usually at the start of the year but also throughout. They are a mix of realistic and ambitious ones, similar to my philosophy of setting two goals for a race. This newsletter was the product of one of my goals last year: to create more content as a coach!
About half of Americans make New Year’s resolutions, but less than 20% of those who do stick with them. We make resolutions when it’s a new beginning or a “new you”. The start of the year is the most obvious one, but it can also be a new week or new season. And we (including me) often fail because we overestimate our abilities and underestimate the time and effort needed to stay the course.
So how can you set yourself up for success? You don’t have to tie your goals to a certain date like January 1 or certain duration like one year. Make it less about a resolution and more about something intrinsically important to you. When you set a goal, you should also chart a path to succeed, anticipating roadblocks that could arise and how you would respond.
For example, if you feel too lazy to go for a long run, have a piece of fruit and/or peanut butter beforehand. Use a habit loop (cue → routine → reward) to keep it up. The “cue” could be a certain time of day, the “routine” could be a run, and the “reward” can be watching an episode of your favorite show - ideally while stretching post-run!
Here’s how I did against my 2018 fitness goals:
RUN: 1,914 miles running - on average: 6x run/week, 6 mi/run, and 7:45 min/mile
Missed: My first stress fracture in 10 years paused my running for two months and reduced my total miles by 25% vs. the last several years. Rough.
RUN: 6 marathons including Boston #6, 5 new states (GA, MD, MO, ND, WA) and three top 3 overall finishes
Hit: I squeezed in a final marathon on 12/30 to hit my goal of 6 marathons and bring my 50 states goal to 35. Woohoo.
SWIM: 163 miles swimming - on average: 3x swim/week, 1 mi/swim, and 1:47 min/100 yd
Exceeded: With less time running, I blew my swim mileage goal of 90 miles out of the water. Ha ha.
STRENGTH: 79 hours of strength training - 2x strength/week for a total of 465 exercise hours or 76 minutes/day
Hit: I met my goal of 70 strength hours, spending more time on total body strength and in classes like City Row and Tone House.
COACHING: Coached 5 new athletes 1:1, taught 2,147 unique athletes in my classes, published 20 issues of Thursday Tempo
Hit: I achieved my goal of working with 4 new runners 1:1 in addition to all the runners I am grateful to coach through Mile High Run Club, Achilles, and Google. Inspired by my 2018 goal to create more content, I launched Thursday Tempo and posted more on social media, including my favorite series - 26 marathon tips before the NYC marathon.
So, what’s in store for 2019?
I haven’t set a marathon time goal in a while, since doing 6-8 marathons each year has made it hard to train for a PR, but I’m excited to perhaps go for it this year. I’ve also wanted to run two marathons in a single weekend both under 3 hours ever since I tried this with Indianapolis then Columbus and missed Columbus by a few minutes. I did run back-to-back two more times in Iowa/South Dakota and Alabama/Mississippi but without a time goal and just to survive!
I want to work 1:1 with more athletes, whether in person or remote, and am off to a good start training 6 new athletes, all who have been fantastic to work with already. And finally, I will continue to brainstorm, test, and maybe even start my next big idea! I have some thoughts on what this could be and will be sure to keep you posted.
RUN: 7 marathons: 5 new states, Boston #7, and NYC #8 as an Achilles guide
RUN: Marathon <2:50 OR 2 back-to-back (Saturday/Sunday) sub-3:00 marathons
SWIM: 125 miles swimming - 2x swim/week
STRENGTH: 75 hours of strength training - 2x strength/week
COACHING: Coach 10 new athletes 1:1, coach 2,000 new athletes in classes, 2x subscriber growth of bi-weekly Thursday Tempo
Feel free to share your goals with me so we can keep each other accountable. I'm here to help you hit and exceed them. Let's go get it!
Tools of the Recovery Trade
The number of tools for recovery has exploded, from vibrating foam rollers and massage balls to compression therapy and electric stimulation. Don't get too excited, no adult content here. What ever happened to the Stick? Or the blue styrofoam roller? Not to mention the simple and still best recovery method "RICE" (rest, ice, compression, elevation). I'll explain the benefits of a few recovery tools and offer a guide for how you can recover from your runs.
I always tell my athletes to recover as hard as you train. Recovery lets your energy, strength, and immune system return to optimal levels for performance. We all want to recover faster so we can make improvements in our fitness. End each run with active recovery or a slower walk or jog, instead of abruptly coming to a stop. This allows your heart rate to gradually come down and prevent your blood from pooling in your lower body, which can cause dizziness or faintness from insufficient blood flow to the heart and brain.
Static stretching after your cool down will improve your flexibility and lengthen key muscle groups such as the lower back, hamstrings, and hip flexors that get tight from running. Make sure you consistently give your body some loving stretches after your run. It's easy to say but hard to commit to doing!
Foam rolling, a technique for self-myofascial release, enhances stretching by breaking up muscle tension and pushing new blood to fatigued muscle tissues or fascia. Foam roll on longer muscle groups like IT bands and calves. The more you foam roll, the more your muscles respond to it. And foam rolling should not be a race - take longer, more measured rolls with deep breaths to help your muscles relax and recover.
Complement rolling by using a hard ball to loosen localized and deeper soreness, with a golf ball for your feet or a lacrosse ball for your glutes. My favorite way to roll the plantar fascia is actually with a frozen water bottle, which has the double benefit of reducing inflammation and stretching muscle tissue.
So is it worth it to add the allure of vibration to your foam rollers or massage balls? Vibration therapy adds power to the myofascial release, relaxing muscles at lower speeds and breaking down scar tissue at higher speeds. But research on incremental benefits of vibration therapy is still mixed. Since it simulates the effects of mild exercise, it has been shown to help increase range of motion before activity. And as a product tester myself of the Hypervolt, I find its hand-held portability and quietness to be efficient but more of a nice to have than a necessity.
Finally, compression therapy like NormaTec recovery boots, an advanced form of compression clothing, has evolved into a truly social experience with runners relaxing in lounge chairs in big, black puffy boots, sipping green tea and discussing their mile splits. Recovery boots provide massage and push lactic acid out of the limbs to re-create the feeling of "fresh legs" though research on compression therapy mostly finds its benefits to be no better than active recovery and massage.
While there will continue to be sexier ways to recover, research also reveals that your expectations play a large factor in your perceived recovery. So simply believing that foam rolling, massage or ice baths work will help you recover better! Develop a recovery routine that works for you. And you can never go wrong with a Stick, golf ball and a little bit of RICE.
My Favorite Track Workout: Yasso 800s
Track SZN is upon us. My favorite track workout that I do a few times leading up to a marathon is the well-known and often-dreaded Yasso 800s: 10 repeats of 800m intervals with a consistent 400m recovery in between each repeat. Basically 2 lap repeats around a track until you collapse!
For marathoners, the magic of this workout is that the time it takes for 800m intervals is your predicted marathon finish time in hours! So if you can do 10x 800m repeats in 3, 4 or 5 minutes, you should be able to run a 3, 4 or 5 hour marathon. This equates to approximately your 5k pace for each 800m interval.
You can start doing the Yasso 800s 12 weeks out from your goal race and do them every 3 weeks, with your last one being 3 weeks out from race day. While you can do them every week, spacing out Yasso 800s in a training plan allows you to truly measure and see improvement to build confidence. And you will dread them a little bit less. Early in a training program, I will start with 5 repeats of 800s and work my way up, adding 1 or 2 repeats each workout to get to 10.
Focus on CONSISTENCY in each repeat and each recovery. Don't compromise form. Start a bit slower than your 5k pace until you find a pace you can hold for multiple rounds. Work with a friend or coach to keep you accountable. If you find yourself finishing the last repeat a lot faster, then re-adjust and dig deeper for next time!
A number of factors influence training, starting with your mileage base, your pace, your ability to consume oxygen or VO2 max, heart rate and lactate threshold zones. So simply nailing Yasso 800s isn't enough. If you find your marathon time is faster than your Yasso 800 time, you aren't pushing hard enough on your 800s and need to increase your speed. If your marathon time is slower than 800s, then you aren't putting in the long runs and need to improve your endurance.
Remember that every runner is different. Know your strengths and weaknesses, whether it's speed, endurance, or mental strength. And every run is different. Keep training conditions and how you are feeling that day in perspective. Catch me in class this weekend for a treadmill version of Yasso 800s: 8 rounds of 3.5min intervals alternating between inclines and 10k/5k pace. Or head to the track and try it out for yourself!
Temps may Drop but Running won't Stop
The first snow today in New York City welcomed many of us to winter running. But it's only cold if you're standing still! While it's easy to bring the run indoors onto the tread, it can also be beneficial to the mind, body, and soul to get out there and run in chilly weather.
By making the decision to brace the cold and run outside, you immediately build mental resolve. And the more you push through barriers, the easier it will be the next time. One of my running coaches once told me that if you wait for the perfect conditions, you will never improve.
Running outside also burns more calories since your body and heart have to work harder to pump blood and deliver oxygen to muscles. This means that your glycogen and fat stores are depleted a bit faster, so proper nutrition is still important. An extra donut is allowed.
To run outside when temps dip below 45F / 7C, use tech and wool blend fabric for your gear, starting with a good winter hat and gloves. A hat or headband should strike a balance between warmth and breathability and include sweat-wicking fabric such as Brooks' "DriLayer" or Nike's "Dri-Fit." Gloves should be wind-resistant with a thick shell and soft lining, otherwise your hands will still feel cold and numb!
My personal favorite cold-weather accessory is the balaclava, which covers the whole head and neck usually with an opening for your eyes and nose, a common item for skiers and burglars. Try not to creep up on someone when wearing your balaclava. Finding one that is light and moisture-wicking will protect you from frigid wind chill.
For your top layer, consider one made of merino wool which breathes and manages moisture better than other fabrics without being itchy. I often run just in a merino wool base layer unless it's really cold or snowing when I'll add a lightweight outer layer that is wind- and water-resistant. For bottoms, consider slim and supportive tights, adding an inner liner as necessary.
I always advise avoiding the outdoor run when conditions are especially slippery or there's a lot of black ice. Be safe above all else. Freshly packed snow can be more manageable and fun to run on. Traction cleats that attach to the bottom of your running shoes will enhance your stability on snowy roads or trails.
Don't let winter end your outdoor run. Having the right mindset and running gear is all you need. The first few minutes will be painful, but your body will quickly adapt. Think about how good you will feel after, and have a warm post-run incentive like hot chocolate with marshmallows. Bring out that inner winter warrior. Personal bests are earned in the winter!
Marathon tips for 26 days
#26. Know the course.
Regardless of the race, one of the first things you should do, perhaps before even signing up for a race, is looking at the course map and elevation profile. Know where the uphills, downhills, flat stretches, and sharp turns are. You should also check for aid stations and what the race will have so you can adjust your own nutrition plan. If you're local, practice running the course. There's no excuse not to train on the same hills you'll be racing on. If the race is a few hours away, you can even consider a day trip!
#25. Pace yourself.
This is easy to say but hard to do! If your first mile is a steep hill like NYC's Verrazzano Bridge, take it around 30 seconds slower per mile than your goal pace to avoid building up lactic acid too quickly. Steep downhills should also be conservative. You can run them at or slightly faster than goal pace but nothing too crazy. Force yourself to hold back early despite the ability to run faster. Having a pacing strategy helps, whether it's even splits with adjustments based on perceived effort for hills, or breaking the race down; for example, ease in to your goal pace for the first 10K, stay right on it for the middle, and go hard late in the final 10K. The marathon is NOT a race like the 800M where you go all out and hang on for dear life!
#24. Be weather-proof.
Depending on race day conditions, I've almost always brought extra layers to the start of the race that you can shed before the start or in the early miles. Extra layers include a thin hat, gloves, arm warmers, fleece tops/bottoms, and even a poncho, socks or shoe covers for heavy rain. Be prepared for any weather. I've run marathons in 30F freezing rain or snow and 90F degree sun! Force yourself to train in all conditions, as long as it's safe to be outside, in the heat, in the rain, in the cold. It will give you confidence to power through no matter what the wind brings on race day!
#23. Train faster to run faster.
Weekly speedwork is key to setting a PR. It is supposed to be hard and maybe not so fun, so embrace it. Learn to love it. Training fast improves your running economy and makes that marathon pace feel easier. My favorite marathon specific workouts are Yasso 800s and mile repeats.
#22. Break it down.
Start breaking down 26.2 into smaller segments like every 5 miles when you take an energy gel - more on nutrition to come. This will make the marathon feel more manageable. Remember all the hard miles you ran in training. Mental toughness is critical so don't give in to periods of self-doubt.
#21. Test your fitness.
Do a 1/2 marathon race or workout to test your fitness around this time. A good race provides a powerful mental and physical lift. With 3 weeks out (today!) add progressive speed to your final long run, doing the last 6+ miles slightly faster than your marathon goal pace. Learning how to increase effort on tired legs is key for the marathon.
#20. Rest & x-train.
Running is high-impact so know when to rest especially after a race or hard workout. There is not much more to gain in the last few weeks. Listen to your body and recover to regenerate muscular strength. Make sure you are getting enough sleep. X-training such as cycling and swimming can maintain aerobic fitness while loosening up your muscles too.
#19. Gel + water + salt.
Have a nutrition plan and stick. to. it. I do a PowerGel + water every 4-5 miles. Sports drink every 2 after the first gel. SaltStick tablets at miles 12 & 18. Practice nutrition during your training even if you don't need it. And if you sweat a lot be more liberal with salt which replenishes electrolytes and prevents cramping. Finally, try avoiding caffeine from here on and then use it on race day for a BOOST.
#18. Shoe dog.
Now is the time to break in a fresh pair of shoes that you are used to and will race in. Replace shoes every 400 miles or based on wear & tear. Many runners buy shoes that are too light, tight, or pretty like every Nike shoe. Marathons requires ample support so use lighter shoes only after you have the foot strength. Consider parallel lacing to increase comfort and reduce pressure on the navicular and try a pair of toe socks if you get blisters to eliminate friction!
#17. Have a mantra.
Find a running mantra that speaks to you. A single word like "Relentless" or "Fighter". A short phrase like "Stronger by the Mile", "Light and Smooth" or "This is What You Came For". Remember it. Ink it on your hand. And recite it out loud especially when it's tough. Start using your mantra during your final training runs so on race day you have an association. Each time you repeat it, your brain and body will respond and stay on target. Change your thinking, and you'll change your performance!
#16. Set 2 goals.
Set an ambitious goal AND a more achievable one. Your ambitious goal could be a certain time or distance goal. Your achievable goal could be a more realistic time or just to finish and feel strong! Having 2 goals allows you to manage factors out of your control. Goal-setting has been shown to increase motivation and improve performance. The more specific the goal, the better. Remember that everyone has different abilities - focus on your process and your goals!
#15. Create your own experience.
"Everyone experiences a race differently. It’s okay to listen to other people’s experiences, but ultimately you get to choose how you experience the NYC Marathon course. Keep an open mind. Focus on the things you can control (your sleep, diet, training and race prep) and don’t worry about the things you can’t (the weather, time left to race day)." -Coach Fitz
#14. Negative split mindset.
Start the race with a negative split mindset: finishing the second half faster and stronger than the first. So when you hit 13.1 on this bridge, you mentally and physically shift into a higher gear. If you conserve energy early, you will have more in the tank late. Train negative splits too, no matter how easy or fast your run. My 1st NYC in 2010 was a +14min split (disaster!) but 5 of my last 6 NYCs have all been negative. Having run more than 50 marathons, neg splits produce faster times and stronger finishes...I promise.
#13. Visualize success.
Picture yourself overcoming hard parts of the course, finding your kick and crossing that finish! Intentionally create positive mental images, like receiving and wearing your marathon medal, in your taper runs and before sleep. These visual triggers of success will help you relax and run your best on race day.
#12. Take the bridge.
There is a profound silence as you climb up Queensboro since no fans are allowed on it. IMO the toughest part of the race. You will see people dropping off. Maintain your focus and effort when climbing this hill. Keep the torso tall, arms straight up & down, high knee drive and short stride. Light and smooth. Learn to embrace the silence and the challenge. Use it as an opportunity to #takethebridge and prove yourself!!
#11. Taper time.
Stay loose and stretch early and often. Now is the time to reduce running volume to allow your body's energy, strength, and overall health to return to optimal levels after extended training. Consider your final hard run (5-6 mile tempo) 7-10 days out. Incorporate strides or quick 100m bursts at the end of easy runs next week. Focus on getting to the start healthy- staying hydrated, taking vitamins, eating a balanced diet. Avoid trying anything new!
#10. Use the crowd.
Feed off the energy of the packed crowds as you head up 1st Ave for the next 3 miles - my favorite part of the race! You will see thousands of runners shimmying ahead of you. But be sure to control your pace as it's easy to run too fast here without realizing. Don't chase after the person who passes you, regardless of how good-looking the person is. Settle in to a rhythm and take it all in. And stage your fans further up 1st for extra motivation!
#9. Use form cues.
As you fatigue, your form can start to fall apart which means you spend more energy keeping everything together. Give yourself form cues to stay efficient and on track in these final miles. Run Tall! Elbows In! Arms Faster! Knees Higher! Keep your hands and feet pointing straight ahead like you're a train on parallel tracks. Full. Steam. Ahead. Driving straight up and down. Keep that foot strike directly underneath with a nice and quick cadence.
#8. Conquer the beast.
Instead of dreading the last 6 miles from the Bronx, look forward to it. Look forward to the Beast showing up during the race. A stitch, heavy legs, a mental block. Get it under control. Have your own fight with the Beast, whatever form it may take, and show who's boss! You can't hate the Beast and expect to conquer it. The only way to truly conquer something...is to love it.
#7. Dress the part.
Have the right clothes for the start and the race. Bring extra layers to stay warm before. Try to run in as few layers as possible, ideally a singlet and shorts as you will get warm. Bring a thin hat, gloves, and arm warmers that you can throw off or keep. Weather for next Sunday looks perfect but who knows - in case the Gods change: use a visor or nylon cap and split shorts if it’s raining. Use vaseline or nip guards to prevent chafing. Practice carrying your nutrition in shorts, in hand, or in a belt so it doesn't fall out immediately. And finally, run in your club gear or write your name on your shirt or bib for extra crowd support!!
#6. Keep calm and relax.
This may be the most useful tip about racing. Relax in the buildup this week. A little anxiety is normal but don't add to it. Relax in your last couple of runs and get enough sleep. Relax on race morning and stay positive. You are ready. Relax during the race itself, in your mind and in your body - your face, shoulders, hands - which will help conserve energy. And most importantly, relax postrace with a brew of your choice. My favorite is the Miles Marathon Session IPA by SingleCut Beersmiths.
#5. Turn that grimace into a grin.
Smile at the crowds, at the funny signs, at other runners. Smile at the fact you are running the greatest 26.2 miles in the greatest city in the world. When you feel the pain, and you will, start to smile. It will help you relax, lower your perceived effort and actually improve your running economy or how you use oxygen. You'll notice the marathon GOAT Eliud Kipchoge use this tactic in the last few miles of his marathons.
#4. Make carbs and salt your friends.
Make carbs are a large (~80%) part of what you eat this week - pasta, bananas, potatoes, bagels, oatmeal - to increase energy stores in your muscles and liver. Don’t simply eat more of everything. And a huge meal the night before is a myth. Have carbs, some protein, avoid too much dairy, spicy, fatty, or high-fiber foods. Hydrate with electrolytes especially Saturday. Plan your race morning breakfast 2 or 3 hours before to restock glycogen. I like a banana, bagel with almond butter, a small energy bar and water with NuuN. Don't eat anything you've never tried and don't overthink it. Let your gut guide you. You will be fine!
#3. Thank a volunteer.
Even if you're racing for that PR and making every step count, you can still make eye contact and give that nod or say "thanks" to volunteers - aid stations, course marshals, medical experts, and security. It will make the volunteers feel good. And it will make you feel good!! Try it! The NYC Marathon would not be possible without the 12,000+ volunteers like them.
#2. Expo efficiency.
Be efficient at the expo if you go after work today or tomorrow - it's easy to spend hours on your feet trying new goodies in running heaven. Stick to what works. Don't be brainwashed or intimidated by random things you have never heard about. Buy a few extra gels or electrolytes if you're running low. Take that photo with your bib or name on the wall. But wait to buy that finisher's swag...until after you finish! Getting the expo out of the way yesterday or today means you can focus on putting your feet up and relaxing on Saturday.
#1. Have some freaking fun!
Don't put any single marathon on a pedestal. Unless you're maybe trying to win the whole thing. Have confidence in your training and get pumped for an amazing and memorable day! Line up loose, start easy, remember nutrition and go hard late. Re-read the last 25 tips. And if you remember just one, have some FUN out there!
Every Mile is a Gift
In the summer of 2011, a co-worker named Brian asked me if I was interested in being a NYC Marathon guide to a visually impaired athlete, as part of the organization Achilles International. I remembered running alongside and cheering on Achilles handcyclists in my first NYC marathon the year before but didn't appreciate the number of visually impaired athletes who also finish the marathon every year.
Even though I had run just three marathons at that time, I accepted the challenge of guiding Mariusz from Poland to a sub 3:15 marathon in NYC, with the help of Brian and another guide. While I felt honored to be part of Team Mario, I was also nervous. What if I couldn't keep up with Mario? Or what if I failed in my duties as a guide that caused Mario to get hurt? Or not meet his goals? To gain more confidence, I started attending weekly Achilles workouts in Central Park leading up to the race. I immersed myself in a community of volunteers who were guiding and encouraging people with all types of disabilities to walk, jog, and run.
In my right hand, I held on to a white string or "tether" that a visually impaired athlete also held in his or her left hand. Initially, I stayed within inches of my athlete for protection. This restricted our respective arm swings and led to a slightly awkward running form. But with practice, I quickly built trust in myself and with my athletes and was able to extend the tether and create a foot of space, allowing our arms to swing more freely and have a smoother running motion.
Doing something so simple as holding on to a string and calling out a turn or bump in the road truly empowers Achilles athletes to achieve hope and joy and stride with incredible grace and strength. At the marathon that year, when Mario and I turned right on 5th avenue into Central Park, he felt the increasingly loud cheers of the crowd and the fresh scent of the woods, and I could see him sensing rays of light shining through the fall colors of the trees and smiling. He exclaimed, "We're in Central Park!" I will never forget Mario's happiness in his ability and opportunity to run in arguably the greatest park in the greatest city in the world.
I'm humbled, grateful, and inspired every time I volunteer with and coach Achilles athletes. What I'm reminded of the most is that "every mile is a gift." Every finish line is a gift. Knowing that we don't know when something will be taken away from us. As Amby Burfoot, former Boston Marathon winner and Runner's World editor says, marathons teach you great humility because it is difficult and you are often defeated along the path.
As I recently recover from injury and as I continue to guide others, I am truly grateful for every step we take. Cherish your path and stay positive and resilient through ups and downs. Find a way to help others do the same, and it will make you appreciate that every mile out there is truly a gift.
Taper Time
With 10 days until the Chicago Marathon, which several of you are running, I am sharing some insights on the "taper" period. Tapering refers to the intentional reduction of running volume in last weeks leading up to a race.
Research has shown that an effective taper can lead to a 3% performance improvement or several minutes when it comes to the marathon. Tapering allows your body's energy, strength, and health to return to optimal levels. Peak training depletes glycogen, wears down muscles, and suppresses your immune system.
The amount of fitness gains you can achieve in the final two weeks leading up to a marathon is almost negligible, so be sure to listen to your body. Most marathon plans call for a 3 week taper and 20-30% reduction in mileage each of those weeks with little or no training faster than your race goal pace. Some plans cut volume more sharply and focus on high-intensity efforts, some cut volume less and maintain routine, and some are in between.
What has worked best for me through plenty of experimentation is tapering about 12 days before a race, maintaining normal training until then. Longer taper periods caused too drastic of a change in routine and anxiety. I felt like I was running after a long vacation. In my taper period, my last hard run will be a 5 - 6 mile tempo run (between half marathon and 10k race pace) one week out. I incorporate strides, or fast ~100 meter bursts, at the end of a few easy runs in the last week.
Regardless of what works for you, don't go too easy or too hard during your taper! Focus on getting to the start healthy - staying hydrated, taking vitamins, and getting a balanced diet in the last two weeks. Here are my other taper tips:
Avoid upper body strengthening in the final two weeks while maintaining stretching and light core work
Ensure adequate and good carbs, fats, protein; remember electrolytes in the days before
Reduce or eliminate alcohol and caffeine, especially as the post-race beer can be an incentive and the mid-race caffeine can be a performance boost
Avoid trying anything new from apparel and shoes to nutrition and lifestyle
Stay off your feet and conserve energy the day before; if possible, go to the expo two days before
Reflect on and take strength in all the hard work and training you have done - running hills, speed, and tough weather conditions!
A New World Record
Eliud Kipchoge has won his last 9 marathons, setting a world record in 2:01:39 at Berlin. Aside from that, Kipchoge and I have a few things in a common. We are the same height, same weight, have a birthday just a few days apart, and share a similar passion and philosophy for the sport of marathon running.
Last Sunday, I woke up really early to watch him break barriers in the Berlin Marathon. Ever since I ran the London Marathon in 2015, which Kipchoge won and where I set my PR at the time, I've been fascinated by his remarkable composure and consistency. I've watched his last 5 marathons including his mesmerizing Breaking 2 attempt last year, one of the greatest athletic performances ever.
What impresses me most about Kipchoge is his mental game, his motivation and discipline, which as he describes results in his consistency. Consistency in winning but more importantly, consistency in improving as a runner and expanding the limits of the human body. As Kipchoge says:
"It's not about the legs; it's about the heart and the mind."
“The difference only is thinking. You think it’s impossible, I think it’s possible.”
"Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions."
“If you don’t rule your mind, your mind will rule you. That’s the way I think about this sport.”
"Pain is nothing more than a mindset. Distract yourself with other thoughts - the joy of running, the finish line ahead. Then the pain fades."
These sayings of Kipchoge reflect his mental resolve. He believes what he is says and puts it into practice. Kipchoge rarely talks about placing or winning leading up to a race; instead, he focuses on how to prepare and trust the process to result in success.
Kipchoge's performance in Berlin was especially impressive as the weather was on the warmer side and two of his pacemakers dropped out early. In fact, he accelerated when his last pacemaker dropped and achieved a negative split in the second half of the race.
I will continue to follow and learn from the journey of the toughest and fastest male distance runner of all time. I remain hopeful we will see Kipchoge break 2 hours or give us another world record in the marathon before his racing career is over!
Work-Run Balance
You can get better at your job by running. Running doesn't just help you physically. Running has clear mental and emotional benefits which are relevant to your everyday work:
Focus: Running teaches us to complete a goal, whether distance, time, or even just to finish. Speed workouts and races often require you to vary intensity over the course of a run, requiring a deeper level of focus. That mental toughness to push through pain or fatigue will help you navigate complexity in your job and succeed in completing any project.
Creativity: Running encourages you to constantly think of new strategies and workouts but more importantly, it helps your brain get into an expansive or "alpha" state to increase reflective and creative thinking and solve any problem.
Confidence: Running in a race, whether 5k or ultramarathon, gives you confidence, a valuable skill to use for networking, project management, and presentations. It turns out that confidence is one of the most important predictors of running performance as well as promotion likelihood.
Discipline: Running faster requires good discipline to know your paces and when to push or hold back. Training for a longer race like a marathon will require discipline to follow a training program and not overdo it.
Stress relief: Running increases your energy and productivity while decreasing anxiety and stress. Channel these feelings into your next run!
Berlin Marathon, 2014
The Runner's Rule Book
I'm sharing 10 of my favorite rules from Mark Remy's everyday and often unspoken rules of running, adding some perspective from my racing and coaching.
1. Expand your Definition of Fun
Fun may include waking up before 6AM to log 6 miles, running up and down a bridge or around 400-meter circles, paying a random organization to run on public roads and blistering your feet, sometimes on back to back days.
2. Have Mercy on the Slow
There will always be someone slower than you and someone faster than you. When running with someone slower, make it a point to remain a half a step behind to avoid pushing the pace too much and showing off.
3. Learn and Love the Farmer's Blow
A process by which you clear your nostril of mucus by pinching shut the opposing nostril and exhaling forcefully, ideally off to the side to avoid your snot rocket exploding on someone else.
4. Acknowledge Fellow Runners in Public, But be Cool about it
A Garmin watch, tan line, race tee, or running shoe are some ways to spot a fellow runner in the wild. An acceptable form of acknowledgement includes brief eye contact and head nod...and that's about it. Runners are dignified and understated, not golfers.
5. Running on the Beach is Overrated
It's never quite as good as you believe and can lead to more issues from annoying sand that can never be removed to attractive sun-bathers that will distract you and cause you to run into a child. Stick to a run around town or on the tread.
6. Running at Night is Underrated
I realized this during my first Reach the Beach relay, running at 3AM with proper reflective gear (try the amazing fyrfly one!) and headlights. There's something about running through the stillness of the dark, along your own path of light, that makes you feel like you are gliding.
7. Be Careful Where and Whom You Ask for Lube
A running specialty store or race expo are fine but Whole Foods or a dive bar may not be.
8. Non-Runners Don't Care That Much About Your Running
I learned pretty quickly after just a few marathons that non-runners don't care about mile splits or wind speed and humidity. Save it for the community.
9. Having a Million Things to Do is an Excuse For Running, Not An Argument Against it
Running will help you clear your mind, organize your thoughts, and return to your tasks with renewed clarity, energy, and even creativity.
10. When You've Finished, Wipe the Track Down for the Next Runner
Just kidding!
How to Train Smarter to Avoid Fatigue
I was catching up with a fellow coach this week who told me she wasn't seeing a step change in her performance and felt burned out. I asked when was her last complete rest day. It took a while for her to remember.
As a marathon runner and triathlete who fears losing fitness with any break, I've experienced this too. My "rest days" often include cross-training like swimming or strength training. Actual rest days, and more importantly intentional rest days, are often forgotten.
But there is growing research that shows extended rest is important to maintain good mental health and optimal performance. How much rest is the tricky part, since our minds and bodies may need different amounts of time to recover.
It turns out that our fitness does not diminish as drastically as we think with an extended period of rest. Our bodies adapt to "defend" our fitness level, keeping older blood cells in circulation for longer to deliver oxygen to our muscles. Indeed, an elite athlete like 5-time Olympian Bernard Lagat, running his first marathon at age 43, has taken five full weeks off running each year since 1999 to recharge mentally and physically.
Of course, the longer and harder your training program, the longer the break you may need. In order to prevent both mental and physical fatigue, here are a few of my guidelines to train smarter:
Don't increase weekly mileage by more than 10% per week, knowing your limits on total weekly mileage
Avoid training programs that are too long (e.g 16+ weeks for a marathon) to prevent fatigue
Find a better balance between running and cross-training, and speed-work and easier effort runs
Approach improving one step at a time, training at your current race fitness until you achieve a new PR
Plan complete rest days or full week, a massage, trip to the spa or float pod, listening to your body and resuming training with renewed strength
Coach Joe Vigil once said, "There is no such thing as over-training, only under-resting." One of my mantras I tell my athletes is rest and recover as hard as you train. Ensure proper sleep and nutrition. Try running without your GPS watch from time to time. No one has ever wondered if an injury was caused by an additional rest day!
Recovering hard in Grand Teton National Park - Jackson Hole, Wyoming
The Hardest Part about being an Athlete
The hardest part about being an athlete is the injuries. Not the aches and pains, but the kind of injury that puts you out of commission for a couple of months. I just learned a few days ago from an MRI that I have a stress fracture in the good ole calcaneus (heel bone), perhaps similar to what kept Jordan Hasay out of Boston this year. 5 weeks in a boot. Listen to my heart go ba-dum, boo(t)'d up. 6-8 weeks before running.
Over the past 10 years and 80+ races, I've been blessed to be healthy for almost the entire time. I had a tibial stress fracture in 2008, before my first marathon, and a broken jaw in 2012, before my first full Ironman. Both were setbacks that kept me out for a few months. I have had minor aches and pains, from mild Achilles tendinitis to a literal pain in the butt (sciatic nerve related) but have managed to train, race, strengthen, and recover through them.
When you know you can't run for an extended period of time, it is crushing - mentally, emotionally, physically. You no longer have your daily runner's high, that training run to catch up with a friend, or the upcoming race to push your limits. But as a friend and Olympic-caliber marathoner recently told me, the opportunity to reset brings its own value.
If I can't run, I can still coach. If I'm not coaching, I'm cheering. I will also use the time off my feet to work on other areas of my fitness. In addition to abiding by doctor's orders with physical therapy, nutrition (supplemental calcium & vitamin D), and recovery, I can focus on building more total body strength. I can improve my swim and bike fitness without any impact. And I can reunite with my old friend - the erg machine - or that fancy water rower these days!
It is important I don't rush back into running and listen to my body, taking extra time for the heel...heal! This will help me avoid imbalances that occur if I try to compensate due to a lingering injury and reduce the risk of future injuries.
There will always be a comeback from injury. And it will be epic.
Instant Motivation
Signing up for a race will bring instant motivation and help you find a running routine. It doesn't matter if the race is 1 mile, 5k, a marathon, or stair climb. It doesn't matter if it's one week out or six months out. As Mark Remy says, "a race - weeks or months away - is the proverbial carrot, dangled out there for you to pursue."
To solidify the commitment, sign up with a friend or group of friends. This way you will have not only a goal on the calendar but also a support group to keep you accountable for achieving it.
So how do you find races to sign up for? My favorite source is Running in the USA, a site that lets you find races by date, type, distance, and location. It even has a "Double Stater" gadget designed for marathon maniacs like me that shows you races on consecutive days in different states, sorted by miles between cities.
Marathon Guide, Strava, and Facebook are places you can also find reviews and commentary for races to help you narrow down all the choices. Did you know there are 12 marathons that take place every year in Nebraska and 120 in California? Massachusetts has 8 stair climbing races. Read reviews about the course, logistics, and fan support.
Look for a course that excites you, whether it's the surface, scenery, elevation, altitude, or even something fun like the number of live bands. Choose a well-organized race to avoid issues like taking the wrong turn, aid stations running out of water, or waiting extremely long for bag check or a bathroom! Races that offer free pics are always a plus.
Finally, you can stalk your friends' and your own racing at Athlinks, a LinkedIn of sorts for runners that has the most comprehensive database of race results across the globe. Signing up for a race will let you see the results of your training, experience the running community at its best, and enjoy post-race treats. Just be sure to avoid the post-race bagels. It's a runner's rule that they must be dry and taste like aspirin.
Find Your Finishing Kick
As a marathon runner, I used to downplay the importance of a finishing kick at the end of a race. I didn't think of myself as a sprinter or having fast-twitch muscle fibers. After all, how can a few super fast seconds at the end of 26 miles even make a difference?!
I found that I did have some kick at a 49K race in Anchorage, Alaska in 2015, where I was in the lead but overtaken with 200m to go. I told myself that I still had something left, using both mental and physical strength to regain the lead and break the tape in a photo finish! Since then, I incorporate specific training to recruit fast-twitch muscle fibers and continue working on my finishing kick.
Data suggests that for almost all mid- and long-distance races, except the 800m*, elite athletes employ a "sit and kick" pacing strategy where you see a spike in running speed at the end of a race. So HOW exactly do you find that finishing kick?
We are born with an innate ability to use safety reserves when we're about to stop, regardless of what happened leading up to it. Then there is the physical aspect of having strong fast-twitch muscles. The more fast-twitch fibers we can activate, the more power and speed we can produce. And the more efficient you are in using your muscle fibers throughout the race, the more you will have left to use at the end. The two are related, because you need to tell your brain that you have and can use that leftover stored energy!
Functionally, a fast finish is either the result of a faster stride rate, longer stride length, or combination of the two. Drills to practice improving each one will help you improve that kick. The best way to train is doing a high number of shorter intervals such as 100m or 200m at maximum effort, focusing on your cadence and stride length and getting your legs used to running faster than normal.
With a higher number of reps like 10x 200m or 20x 100m, you will condition your body to run fast when the legs are tired, which is exactly how you will feel at the end of a race. It's key to maintain a strong and smooth form even during these sprints - running tall, face relaxed, arms driving straight up and down from the hips, legs landing underneath you, controlled breathing.
Finally, a supplemental way to shift your body to use fast-twitch muscle fibers is through plyometric training, where your muscles exert a maximum amount of force in a short amount of time. Single leg hops, split squat jumps, and pogo jumps are all good to do up to 2 times a week with 3x 10 repetitions. Combining a strong mind with short intervals and plyometrics will help you find that finishing kick and not let anything or anyone get by you!
*Athletes racing the 800 employ a "gun to tape" strategy where they go out hard and just try not to die, finishing at a slower speed than they started. Although, females do show a small uptick in speed compared to men who don't!
Your Running Sole Mate
Making sure you have the right running shoes will help you run longer and prevent injury. Choosing a shoe is not just about picking the coolest pair of Nike's or your school colors but also about understanding your gait, pronation type, and foot strength. Take advantage of free gait analyses from running stores like JackRabbit, Marathon Sports, or Fleet Feet or running coaches like myself who can record you in action and observe your pronation, foot strike, and toe off. Buying the right pair of new shoes won't make you a better runner, but running in them will!
In short, pronation refers to the way your foot rolls upon striking the ground, with under-pronators landing on the outside of their feet and over-pronators landing on the inside of their feet. Runners with high arches typically under-pronate and those with low arches or flat feet tend to over-pronate. As a result, the shoes of under-pronators will show the most wear on the outside while those of over-pronators will show more wear on the inside part of the heel and big toe.
Normal pronators, or those who push off evenly and have less distinct rolling of the feet, have a similar amount of wear along their heels and forefeet. You should know that pronation is OK! It is a natural movement of the body but it should directly influence your running shoe selection.
Under-pronators need a "neutral" shoe with cushioning along the outside to encourage a more natural foot motion and avoid strong impact. Over-pronators need a "stability" shoe and motion-control to distribute the impact more effectively. Normal pronators do best in stability shoes that offer moderate pronation control. Foot strength will also be a factor to help determine the level of cushioning; for example, lighter shoes may require you to start with low mileage and only gradually increase to get used to lower levels of support.
When I tested the 6.5 oz Nike Zoom Vaporfly 4% shoes, a big deviation in many ways from my Brooks 10 oz stability shoes, I noticed considerable wear and tear after 100 miles! As beautifully engineered and designed as they are, I needed more stability and regretfully returned them to the lab.
According to Strava, over the past 4.5 years, I've run just over 11k miles across 29 different shoes, with the most common being 6 pairs of Brooks Ravennas and 5 pairs of Brooks Adrenalines, both being medium-arch stability shoes that support my fairly normal pronation, which has allowed me to also experiment with more neutral shoes like the Brooks Launch and Brooks Ghost.
My top three other shoe tips:
- Feet swell when running, especially running distance, so go at least 0.5 to 1 size up. I go a full 1 size up from my dress shoe size. I learned my lesson the hard way when I raced shorter distances and developed a tibial stress fracture, very likely the result of a snug shoe!
- Replace shoes every 300 to 500 miles based on both the wear and cushioning of the shoe. Use a fairly new but broken-in shoe (~50 miles) for races. For beginner runners, wear your new shoes everywhere - it will increase your odds of running!
- Use a parallel or different lacing technique to increase comfort and relieve pressure from the top of the foot by not allowing the laces to cross over the middle of the metatarsals. Combine this with a pair of toe socks to help eliminate skin-to-skin friction and you are well on your way to being a shoe dog.
How to Fuel your Running
One of the most common questions I receive is about nutrition. While I am not a nutritionist, I will share insights from my years of running and coaching experience, so take this with a grain of sea salt (pun intended!). Poor nutrition is the largest cause of "hitting the wall" - when your glycogen, or storage of carbohydrates, is depleted. The amount of glycogen you have in your muscles has been shown to be directly correlated with how long you'll last on a treadmill test to exhaustion. Good running nutrition should keep you healthy and fuel your training!
Your ideal running diet should focus on foods like organic fruits and vegetables, whole grains, healthy fats like nuts and avocados, fish, and grass-fed (whenever possible!) meat and limit or avoid refined grains, fatty meat, highly processed sweets or added sugar, and fried food that deplete glycogen faster and can lead to weight gain. I love plenty of good carbs (60-70% target of your diet), and the absolute amount should also be proportional to training load; more/less carbs with more/less miles during your peak/taper periods. Make sure to get protein within 30 minutes of finishing a workout or race as protein helps your muscles heal faster and accelerate growth.
On the question of being vegetarian or "pescetarian", I have experimented with both and found it hard to get sufficient protein from tofu, beans, and eggs or sufficient iron from spinach and lentils. Iron builds the red blood cells that carry oxygen which muscles require, especially as you increase the intensity or distance of your runs. You should also be aware that the ideal diet I described often produces gas in the GI track. It can't stay there forever, and the runner's code allows you to pass gas freely when you run! Pretend the gas is propelling you forward like a booster rocket.
For race day nutrition, I almost always have a bagel with Justin's almond butter and a banana, ideally 1.5 - 2 hours before the race. Before a training run, my stomach has become accustomed to eating as soon as 15 minutes before, but it's usually something small and delicious - a Honey Stinger waffle, UNREAL peanut butter cup, or piece of fruit like Marathon Mangos (wink!). Avoid experimenting with anything you're not used to. A lot of dairy doesn't sit well prior to running. The most important ritual is to hydrate as early as 48 hours before a race, water plus electrolytes like Maurten, NuuN, or Zym, to prevent dehydration, cramping, and heat-related conditions.
Have a nutrition plan during the race and stick to it: a gel like PowerGel plus water every 5 miles or 30-45 minutes. Sports drink every 2 miles after the first gel. Electrolyte salts like SaltStick at miles 12 and 18. I ran my first 8 marathons with gels that had half the sodium and without any additional salt and felt I was about to cramp or did cramp by miles 18-20. Switching to gels with more sodium and supplemental electrolytes has eliminated that feeling!
Finally, try using caffeine strategically, by avoiding it a few weeks before a race and then using it on race day for an extra kick. You will discover the right amount of caffeine to suit you and your stomach. Academics believe caffeine lowers perceived effort by shutting down brain receptors that detect adenosine, a molecule associated with mental fatigue. Some also say caffeine enhances muscle contraction while others say it enhances fat oxidation to give you more energy. To me, the mental effects are enough!
Practice your nutrition plan during training, even if you feel like you don't need it. If you sweat a lot or if it's warmer, be more liberal. You'll find what works for you, but only if you train your nutrition too!
Why You Should Have a Goal...or Two!
Setting goals will help you get the most out of your training. You should have a goal for each workout, which can be as simple as an escape from life or as specific as hitting certain paces during intervals. But more importantly, you should also have longer-term goals that you work towards with each workout. My advice for these longer-term goals: have 2 goals - an ambitious one and a more achievable one!
Your ambitious goal could be a certain time or distance goal. Your achievable goal could be a more realistic time or just to finish! Having 2 goals allows you to manage uncontrollable factors that make your ambitious one nearly impossible so you can still hit that achievable one.
There is ample research by psychologist Edwin Locke that goal-setting increases motivation and improves performance. More specific and ambitious goals (sub 4 hour marathon) leads to more performance improvement than easy or general goals ("try your best") do. Your short-term goals give you the opportunity for immediate reinforcement and feedback whereas long-term goals provide an outcome for you to work for.
My contrarian advice with your goals is also to embrace the power of negative thoughts and anticipate obstacles from having a bad day or brutally hot weather. Plan ways around these obstacles ahead of time so when they come at you, and they certainly will, you'll be ready!
Finally, find a way to share your goals. At Mile High Run Club, I encourage our runners to put their goals out into the universe and write them on the wall. Tell your goals to your coach, your friend, or your pet, so you can be held accountable and barked at!
My ambitious goal is to run back-to-back sub 3 hour marathons in a single weekend. I came close a few years ago, breaking 3 on Saturday but finishing a few minutes over on Sunday. I may try again this September but the races I'm considering are both hilly! My realistic goal is to run a Boston Qualifying time minus 5 minutes at least once each year. Although these are both time goals, I make sure to set other goals at the start of the year too.
What are your goals? Let me know so I can help you achieve them!
What Goes Up Must Come Down
When we think of hills, we often think of running uphill but overlook the fact that going down, down, baby has its benefits too. The burning sensation in your quads after running hills is from the downhill pounding when your muscles lengthen, not from the uphill climbing when muscles contract. Mastering downhills with the right technique will put less stress on your legs and help you run faster.
3 tips for downhill running:
- Avoid over-striding: Your feet should strike the ground underneath you near your center of mass, instead of out in front which produces a braking effect. Over-striding results in landing on your heels, placing more strain on your body. Drive from your hips, lift your knees, and increase your stride rate to land softly on your mid-/forefoot, springing right off again.
- Run tall and forward: Rather than look at your feet, keep your gaze out and down the hill with your posture upright. Engage your core and find a slight lean forward from the hips to battle the tendency to lean back and slow down. Keep a slight bend in your landing leg to avoid absorbing all the impact in your knee.
- Let it go: Let your mind and body go. This means not thinking about falling or braking and instead opening up your stride and using your arms to balance. Run with confidence and purpose. This is the only time where I will tell you it's OK to flail your arms like a chicken and not drive straight up and down like an antelope.
Suggested workout:
Stay focused on downhills during your training runs. There's no need to seek out steep drops and introduce excessive impact unless you're training for a trail race. Use gradual declines, ideally on softer surfaces, and start with 5 downhill repeats for 30 seconds to 1 minute each at your 10k race pace or 85% effort. Jog back uphill at your recovery pace, working up to 10 repeats at 5k pace or 90% effort over the course of a training program.
Staying Cool in the Heat
As we face the peak summer heat, it's important to stay cool to get the most out of your training. When the temps warm up, let your body adapt to the heat by focusing on your rate of perceived effort. During your first week of running in warmer weather, listen to your body and adapt gradually over the ensuing couple of weeks. It's ok, and arguably more beneficial, if you run a slower pace to maintain the same effort as you did in cooler weather. When heat spikes even post-acclimatization, perceived effort should be your guiding principle!
Here are my 5 tips on running strong during heat:
1. Nutrition: Electrolyte intake is crucial given we lose more electrolytes, and at a faster rate, in the heat. Before, during, and after runs, try having an electrolyte sports drink instead of just water. NuuN/Zym tablets and SaltStick are worth first experimenting with and then using routinely. Ample hydration and electrolytes will prevent the common occurrence of "cardiac drift" in the heat, where your heart rate increases over the course of a run even when your effort is the same. Dehydration causes your heart to work harder to pump your blood and deliver oxygen to muscles.
In the heat, I almost always carry a bottle with an electrolyte drink. While carrying a bottle adds extra weight, I alternate between my right and left hands and use the bottle to reinforce good form, holding it by my hips instead of chest and driving up and down instead of side to side.
2. Sun protection: Don't forget sunscreen for those hot and sunny days. A light cap or visor will help keep your head cool and prevent your body from overheating. I often also wear sunglasses to avoid squinting and using extra energy. Like the bottle, sunglasses can also help reinforce good form - your head should be steady and your shoulders back and relaxed to keep your sunglasses secure. My favorite brands include Lululemon and Tracksmith for a light hat and Goodr for sunglasses.
3. Apparel: Keep your clothing to a minimum, e.g. a singlet and split shorts. Your kit should be light in color, lightweight, and ideally have vents or mesh. You'll notice many pros cut holes in their singlets for races in the heat! Use nip guards and a healthy amount of vaseline in areas where you experience chafing.
4. Speed work: Do your best to accommodate speed work at the lowest temps of the day, ideally pre-sunrise or post-sunset. You put extra strain on your heart and body and can risk heat illness when running hard intervals in the heat, so be smart and feel free to even take your speed work indoors on the tread.
5. Mental & Physical strength: You will most likely not be racing a marathon in the heat, but even if you do, you'll be mentally and physically prepared. Use the heat to build your mental strength. Your body will also experience physiological changes to sweat faster and pump blood more easily, becoming more efficient at cooling itself. The improved blood circulation delivers more oxygen to your muscles, building your aerobic capacity and physical strength.