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Whether you had a virus that lasted for weeks, or only a minor head cold for a few days, the recovery from internal health problems last longer than folks may realize. You might feel fine, fully recovered, and resuming normal activities per usual, but why are the runs still so challenging? Often the immune system is still fighting off final remnants of illness even when all main systems (e.g. cardiac, pulmonary, digestive) are all getting the green light, thus leaving little energy for running. Since our bodies are hard-wired to allocate our prime resources (circulation, energy, and metabolic pathways) to protect and rebuild our vital systems above all else, our muscles might not yet be getting their full resources when we are seemingly fully recovery. In other words, when you go out for a run after feeling recovered from an illness, your musculoskeletal system may still not be responding optimally



The next time you are under the weather, keep your expectations realistic:



<div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex">
<div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:100%">
<div class="wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-1 wp-block-group-is-layout-flex">
<figure class="wp-block-table aligncenter"><table class="has-fixed-layout"><tbody><tr><td class="has-text-align-center" data-align="center">Duration of Illness</td><td class="has-text-align-center" data-align="center">After recovered, expected additional days and runs until your runs feel comfortable</td></tr><tr><td class="has-text-align-center" data-align="center">3-4 weeks</td><td class="has-text-align-center" data-align="center">1-2 weeks, 5-10 runs</td></tr><tr><td class="has-text-align-center" data-align="center">1-2 weeks</td><td class="has-text-align-center" data-align="center">5-10 days, 3-6 runs</td></tr><tr><td class="has-text-align-center" data-align="center">2-6 days</td><td class="has-text-align-center" data-align="center">3-5 days, 2-4 runs</td></tr></tbody></table></figure>
</div>
</div>
</div>



During these additional recovery days, avoid any higher exertion running until those easy runs feel 100%, and be sure not to push the pace, or have expectations of your pace and effort matching up as before. With the right expectations of recovery, you can more easily stay patient, keep mentally calm when your runs feel slow or tiring, and then be more motivated to bounce back when the time and body is right.

Bouncing Back

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="682" src="https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2-1024x682.jpg" alt="" class="wp-image-4727" srcset="https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2-1024x682.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2025/02/happy-african-american-female-athlete-running-park-copy-space_637285-4475-2.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



Bad air quality and running are just not a good mix. For big cities, areas near big cities in underdeveloped countries, or for those affected by things like forest fires and the drifting smoke from these events, regularly checking the AQI (air quality index &#8211; which measures 6 common pollutants and rates them on a scale 0-500) through your local weather channel or app is a must. Here is general &#8216;rule of thumb&#8217; list for running in various air quality conditions.



AQI scale and running*



<figure class="wp-block-table"><table class="has-fixed-layout"><tbody><tr><td>0-50 (green):</td><td>All systems good, all workout types are ok!</td></tr><tr><td>51-100 (yellow):</td><td>Generally ok for all workouts for all runners, save for those with chronic conditions or sensitive to pollution.</td></tr><tr><td>101-150 (orange):</td><td>For healthy runners without sensitivity or chronic conditions, best to stick to easy running only, or run indoors (where the windows and doors are always closed).</td></tr><tr><td>151-200 (red):</td><td>Best to not run outdoors, given the risk of long-term health of the lung and cardiovascular system. If you &#8216;have&#8217; to run outdoors in these conditions, run easy and with a quality air mask.</td></tr><tr><td>201-300 (purple):</td><td>If you must be outdoors, walking with a mask is recommended, as any more intensity and the breathing rate and force increases, thus exposing your lungs to a higher density of pollutants. Though some runners will still go out and run in 201-300 conditions, and even some marathons have been held in this range, studies show performance suffers and respiratory/cardiovascular risk increases. Is it worth it?</td></tr><tr><td>301-500 (maroon):</td><td>No, it is not worth it.</td></tr></tbody></table></figure>



Studies on AQI and its impact on runners have been taking place throughout the world, however much of the long-term health risks have not been fully deduced and validated with data. Common sense, though, will likely land in the same place as long-term studies &#8211; though some may be able to run in lesser quality air conditions and have little to no impact on their health, quality of life, and life expectancy, others will suffer lung or cardiovascular complications from such activities. You will not know which one you are until it is too late, so let&#8217;s let common sense keep us out of harm&#8217;s way.



* This list was derived from recommendations from the US Environmental Protection Agency and the American Lung Association.

Air Quality and Running

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The hallmark-encouraged day of giving attention towards someone else is coming up this Friday, so let us take this time to instead direct things back to you, and more specifically, your heart rate.



Training by heart rate (e.g. 65-80% of max heart rate for easy runs, 80-88% for marathon tempo runs, 88-92% for 5k-10k pace intervals, etc) brings a certain sense of calm and stability to your decision making. You are using a fairly easy to measure biometric variable to guide you to the right intensity on any given day. Off you go, like a good student, simply following scientifically supported rules to lead you to success. But are you putting too much emphasis on one variable? Are there more considerations than heart rate?



The vast majority of elite runners lean more on pace and perceived effort to guide their training, and when heart rate is considered, it is normally to ensure they are not running their easy runs too hard. For any quality work, however, heart rate is thrown into a personal bucket full of other &#8216;data&#8217;, like pace, exertion, general energy, leg sensation (sore, springy, heavy, etc). Elites, and their coaches, then take ALL of these variables into consideration, compare it to past and very recent training, and then land on what makes the most sense for that day at that moment. From this holistic perspective the decisions might be something like:



&#8216;Last week this pace felt challenging, but today my breathing seems easier and legs are moving great. Heart rate is the same, and when I go a bit faster it barely changes. I think I can bump things up a notch.&#8221;



&#8216;My heart rate is low, but I feel exhausted and not ready to push. Maybe I will adjust to easy running only and see how tomorrow feels.&#8217;



&#8216;My heart rate is up a bit, slightly more than what is suggested, but I feel great and in control. If anything else feels off I&#8217;ll pull back, but for now I am good.&#8217;



In other words, heart, mind and body all work together and will provide critical information for optimal decision making. Putting one of these over the other, however, might have you running too hard, or too easy.

Rating Heart Rate Training

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Leg stiffness is a measure used in physiology and exercise science to determine how much deformation occurs as a result of various amounts of force. In other words, it is for the most part a measure of how much leg bend occurs during the stance phase of the gait relative to how much vertical force is applied. For efficient runners the amount of leg bend at faster paces (more force) will be less than that of inefficient, less fit runners at those same speeds. Having optimal leg stiffness is a direct link to running faster with less effort and staying more injury-resistant, and thus exercises that develop it should be a staple for dedicated runners.



A sample progression of exercises to develop leg stiffness might look something like this:



1. Isometric Strength &#8211; wall sit: 2 min &#8211; quarter squat hold (lower body down 4-6” only): 4 min &#8211; full squat hold (thighs just above parallel): 90 sec &#8211; full squat hold with heels off the ground: 90 sec



2. Strength Endurance &#8211; single leg RDLs: 2 sets of 15 reps/reps @ 8 seconds/rep pace &#8211; single leg squats: 2 sets of 15 reps/reps @ 8 seconds/rep pace &#8211; eccentric calf raises: 2 sets of 40 reps/leg @ 5 seconds/rep pace



3. Power Development &#8211; barbell squats: 3*4-8 reps w/ 125-250 lbs &#8211; straight leg deadlifts: 3*4-8 reps w/ 125-250 lbs &#8211; single leg hip bridges: 3*4-8 reps w/ 45-135 lbs



4. Leg Stiffness Development &#8211; hops double leg: 200 @ 3 hops/sec rate &#8211; hops single leg: 2* 100/leg @ 3 hops/sec rate &#8211; box jumps off knee height step: 3*20 with &lt; .2 sec on ground (quick transition) &#8211; tuck jumps (jump up with knees to coming to chest and hands sweep under shins): 3*10 w/ &lt; .2 sec on ground in between each jump



During the build-up of strength and leg stiffness, making sure your legs are staying loose and pliable is critical. This will not only help avoid over-use injury, but it will also raise the ceiling of your end-limits and subsequently increase the super-compensation.

Leg Stiffness

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="682" src="https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290-1024x682.jpg" alt="" class="wp-image-4735" srcset="https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290-1024x682.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-woman-stretching-track_23-2149731290.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



Gaining flexibility allows for a greater range of motion and a greater ease of motion. These are all good things for a runner, if that increased flexibility is balanced with stability and muscle coordination. Many runners might improve their flexibility, but they never teach the muscles to fire and engage in this new range of motion. What is left can be perhaps a higher knee lift, or longer hip extension, but also a muscle contraction within those positions that is too weak or uncoordinated to take full advantage of the improved flexibility. What is needed is an increase in functional flexibility.



Functional flexibility is the ability to efficiently and strongly engage muscles through the full range of motion of a joint. The length-tension relationship of the muscle will determine how much power can be generated, where the strongest force is typically in the mid-range of motion (for example, if doing a bicep curl, the strongest force from the bicep will typically be when the arm is around 90 degrees). For some, once the muscle is outside of that mid-range of motion the power output of those muscles dramatically decreases. For others, who are perhaps more athletic, they can still exert a strong impulse well outside of their mid-range of motion.



For runners who want to increase their functional flexibility, you are looking to learn how to engage your muscles when the leg is put outside of its mid-range of motion (so more flexed or extended than normal). A great introduction, and beginner &#8216;strength&#8217; exercise, for this is to apply manual resistance while in basic stretch positions. For instance, contracting your quadricep against the pull of your arm when in the &#8216;heel to glute&#8217; quad stretch position, contracting your hamstrings when in the &#8216;lying knee to chest&#8217; stretch position, or contracting your calves when in a wall-push calf stretch position.



Start with light contractions for short durations in a light stretch position. As you get more comfortable and more coordinated, start increasing the intensity of the contraction for longer durations and in more extreme stretch positions.

Introduction to Functional Flexibility

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Misery for some but sometimes a must for everyone, treadmills have pros and cons that can be helpful to know and plan for. Here are some tips and workout suggestions to get the most out of your treadmill workouts.



<ol class="wp-block-list">
<li>Your mechanics are likely slightly different on the treadmill, in that where in the stride and what direction you are applying force into the ground/belt can vary slightly compared to outdoors. This can mean when you run on the treadmill you feel better/faster or worse/slower than when you run outside. Because of this, be sure to run more by exertion than pace, and be ok if your pace is slower, and even dramatically slower, than when outside.</li>



<li>Outside you have to propel yourself against air resistance. Because this is less of a variable on the treadmill, along with the likely change of force application, keep the incline no lower than 1%. Also, if you can direct a fan blowing into your body, go for it!</li>



<li>One type of terrain that the treadmill provides that is more difficult to find outdoors is long consistent inclines. Ease into and build up to 4-8 mile runs on a steady 3-4% incline, or 3-6 minute reps at 5-10%.</li>



<li>*On the treadmill it can be a bit easier to work on leg speed, as for when you increase the pace on the machine you are essentially &#8216;forced&#8217; to figure it out and keep up. &#8216;Leg speed&#8217; intervals can be a great workout on the treadmill, where you mix in 1-3 minute intervals at a faster pace but you are attaining that pace through more of a faster stride rate (i.e. quicker steps).</li>



<li>*The belt of the treadmill likely provides a softer, more forgiving surface than when outside. For this reason you can also mix in &#8216;power strides&#8217; where you now attain faster speeds for 1-3 min by taking slightly longer steps.</li>



<li>&#8216;The Mill&#8217; can also be very boring, not only mentally, but for your gait. Keep your stride engaged by occasionally working in drills like buttkicks, crossovers, wide steps &#8211; all slightly adjusted and minimalized/shortened so you are staying safe!</li>
</ol>



* Note tips 4 and 5 apply only for electric/&#8217;normal&#8217; treadmills, not a manual self-propulsive treadmills. However, for these treadmills, a similar variety of how you are moving the belt (leg speed or stride length) can be helpful in developing your most optimal stride.

Treadmill Tips

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="683" src="https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453-1024x683.jpg" alt="" class="wp-image-4741" srcset="https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453-1024x683.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453-1536x1025.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2025/01/full-shot-people-running-together_23-2149235453.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



Your favorite loop is now covered in snow, so you run on a treadmill. The next day the temps stay the same and thus the snow does not go anywhere. You are resigned to the treadmill again and soon enough after a few days you find your motivation is lacking. You start to reconsider, is it ok to run on snow? Here are some quick tips for running on the various winter surface conditions.



fresh snow everywhere



If it is less than an inch, slow easy running even in regular shoes can be just fine, depending on the tread of your shoe. Your steps will be a bit shorter and the pace slower, but you will still get that aerobic adaptation in. Just be mindful that when running around corners your stride will likely slip slightly through push-off, so best to seek out a route that is mostly long straight-aways.



If it is more than an inch the running mechanics can become more of a running drill, which can be helpful in developing other parts of your stride (like knee lift), but given the new firing-pattern this type of running should only be done in short bouts (likely at least half of the duration you would normally run).



packed snow everywhere



If the snow has been walked, biked, or drove on and is now a packed, hard, crunchy snow this too can be a great surface to run on, even in your regular shoes. In fact, many runners in northern areas run regularly in these conditions and find this type of surface to be great for recovery, given the soft surface. If you feel you are not sinking with each step, you might even be able to get in some tempo or progressive runs.



snow and ice everywhere



Now it is time to break out your ice cleat running spikes (good RW guide here:&nbsp;<a href="https://www.marathonguide.com/Redirect.cfm?MID=0&amp;URL=https%3A%2F%2Fwww%2Erunnersworld%2Ecom%2Fgear%2Fg42815867%2Fice%2Dcleats%2Dfor%2Dshoes%2F&amp;Source=6" target="_blank" rel="noreferrer noopener">www.runnersworld.com/gear/g42815867/ice-cleats-for-shoes</a>), though you can certainly wear these in all snow conditions. Note, if you run on ice with ice cleats you are very likely running more on your toes, which can strain your calves if you do too much too soon, so for this reason it is often best to save any up-tempo work for the snow. Regardless, be sure your calves are loose and flexibility before wearing ice cleats, and stop every 10 minutes or so for the first one or two runs to &#8216;check-in&#8217; and stretch the lower legs.



snow &#8211; but only in some areas



Ice cleats are not recommended in these cases, as running on clear pavement can quickly strain your feet, calves or shins. Instead, wear your regular running shoes and simple be ready to change your stride along the way &#8211; slightly shorter steps on snow, back to normal longer steps on the pavement. In fact, a recent study showed that elite runners can more easily and more quickly fluctuate their stride length and stride rate, so these conditions can be a great place to practice! (<a href="https://www.marathonguide.com/Redirect.cfm?MID=0&amp;URL=https%3A%2F%2Fpmc%2Encbi%2Enlm%2Enih%2Egov%2Farticles%2FPMC7607923%2F&amp;Source=6" target="_blank" rel="noreferrer noopener">pmc.ncbi.nlm.nih.gov/articles/PMC7607923</a>)



snow and ice &#8211; but only in some areas



Likely just not worth running outside here. You should not wear ice cleats, given some areas are clear and a hard surface with spikes is not recommended, and the back and forth of the conditions is just too new of a situation, and thus easy to be too much on your body. Time to hit the treadmill, where you can work on strength by, for example, running your normal easy run on a consistent 3% incline (something you cannot do outside).



Benefits to running outside in the winter?



Running outside requires different biomechanics to running on the treadmill, and the benefits of breathing dense cold air in regards to strengthening your lungs can help increase your fitness to new levels. For these two key reasons try braving the winter conditions from time to time, just be ready to adjust your footwear, adjust your stride, and adjust your pace expectations.



<a href="https://www.marathonguide.com/Redirect.cfm?MID=0&amp;URL=https%3A%2F%2Fwww%2Emarathonguide%2Ecom%2Ftraining%2FCoachJoe%2FRunningInCold%2Ecfm&amp;Source=6" target="_blank" rel="noreferrer noopener">Running in Cold Temperatures, Is It Worth IT?</a>

Running on Snow and Ice

<figure class="wp-block-image size-full is-resized is-style-default"><img loading="lazy" decoding="async" width="2560" height="1707" src="https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-scaled.jpg" alt="" class="wp-image-4743" style="aspect-ratio:2;object-fit:cover;width:838px;height:auto" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-scaled.jpg 2560w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-1024x683.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-drerun-2254135-2048x1365.jpg 2048w" sizes="(max-width: 2560px) 100vw, 2560px" /></figure>



Running outside in the winter means you are already wearing heavier clothes than normal, and when it is cold out it seems you are not sweating as much, so why carry a hydration belt? Is hydrating and replenishing electrolytes during long runs in cold weather just as important? Absolutely, particularly if you are putting any sort of tempo pace within your long run. Staying hydrated while running in the cold is still critical for these three key reasons:



<ol class="wp-block-list">
<li>Sure, those extra clothes are helpful to avoid the shock when you first step outdoors, but after a mile or two you might warm up and now those clothes might be providing slightly too much insulation, and thus sweating is indeed happening.</li>



<li>Winter air is often very dry, which means any sweat that is moving through your clothes is quickly being evaporated. This can make you think you are not sweating but in reality, you are sweating the same, or if overdressed, more than normal.</li>



<li>Cold air is more dense than warm air, making it harder to move through your lungs. This means you might be breathing a bit harder than normal, and with each breath you are losing a small amount of water from your body.</li>
</ol>



This winter keep up with standard healthy hydration while running in the cold, though perhaps replace a cold drink with a warm soup broth (a bit of shock taste-wise, but provides water, sodium, and warmth to the body!).

Keep Hydrating – Even in the Cold

<figure class="wp-block-image size-large is-resized"><img loading="lazy" decoding="async" width="1024" height="683" src="https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457-1024x683.jpg" alt="" class="wp-image-4745" style="width:771px;height:auto" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457-1024x683.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457-1536x1025.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/12/full-shot-people-running-together_23-2149235457.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



When it comes to dressing appropriately for winter running&#8230;



PAY ATTENTION TO THE DETAILS!



If you are running outside and feel cold ask yourself, what is the temperature outside? What is the ‘real feel’ temperature given the wind? Where exactly are you cold? Is it your legs, face, hands, body? Once you have this information you can now start to make a list of what apparel is needed for specific conditions. Below is a common general list of winter running apparel for various temperature ranges. Fine-tune this list so you can go out for a run and not regret it 10 minutes later&#8230;40-50 degrees



<ul class="wp-block-list">
<li>synthetic, thin running pants or tights</li>



<li>breathable synthetic short sleeve shirt (wicking’ layer &#8211; to allow sweat to leave your body)</li>



<li>breathable synthetic long sleeve shirt (wicking and insulator)</li>
</ul>



30-40 degrees



<ul class="wp-block-list">
<li>synthetic, thin running pants or tights</li>



<li>breathable synthetic short sleeve shirt (wicking)</li>



<li>breathable synthetic long sleeve shirt (wicking and insulator)</li>



<li>light running jacket (windbreaker layer)</li>



<li>thin gloves and hat</li>
</ul>



20-30 degrees



<ul class="wp-block-list">
<li>thicker, warmer running pants</li>



<li>breathable synthetic short sleeve shirt (wicking)</li>



<li>breathable synthetic long sleeve shirt (insulator and wicking)</li>



<li>thicker running jacket or vest (windbreaker and insulator)</li>



<li>thicker gloves and hat</li>
</ul>



10-20 degrees



<ul class="wp-block-list">
<li>thicker, warmer running pants (insulator)</li>



<li>lighter, thin running pants over the thicker pants (windbreaker)</li>



<li>breathable wicking synthetic short sleeve shirt (wicking)</li>



<li>two layers of breathable synthetic long sleeve shirts (insulator and wicking)</li>



<li>thicker running jacket or vest (windbreaker and insulator)</li>



<li>thicker gloves and hat</li>



<li>face mask</li>



<li>thicker socks</li>
</ul>



0-10 degrees



<ul class="wp-block-list">
<li>thicker, warmer running pants (insulator)</li>



<li>lighter, thin running pants over the thicker pants (windbreaker)</li>



<li>breathable wicking synthetic short sleeve shirt (wicking)</li>



<li>breathable synthetic long sleeve shirts (wicking and insulator)</li>



<li>cotton long sleeve shirt (insulator)</li>



<li>thicker running jacket or vest (windbreaker and insulator)</li>



<li>thin layer of gloves (wicking) + thicker gloves (insulator), and hat</li>



<li>face mask</li>



<li>thicker socks or two pairs of socks</li>
</ul>

Winter Running Mantra #2

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="683" src="https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-1024x683.jpg" alt="" class="wp-image-4747" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-1024x683.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/12/pexels-olly-3763871-2048x1365.jpg 2048w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



Most marathoners are aware of the importance of threshold runs to race day performance. These runs at or close to marathon pace provide a specific stimulus to adapt to your target pace of which you simply will not get by any other means. It is perhaps the most critical component to a successful marathon training program; however, should it be the only component?



Some marathoners do not do speed work, meaning they do not run much faster than their goal marathon pace during training. They are trying to avoid injury, do not like the intensity, and/or they have heard of successful elite marathoners who do not run beyond their lactate threshold. This last reason, because you heard examples of elites training without true speed work, should be examined a bit more closely before following suit.



Yes, there are some elite runners in the past and present that focus almost exclusively on high volume and threshold efforts, with little to no work on faster speeds (aka the ‘Norwegian Method’). There is often a very big difference between amateurs and them &#8211; they have been running competitively since they were in their teens and early 20s (if not earlier), with little to no sustained inactive periods.



This consistency of training and consistency of competitive running means their natural, athletic, well-coordinated biomechanics from childhood is always right around the corner. They have not gone years, or likely even months, without being active. They have likely spent considerably less time at a desk, or staying still in general, and thus their musculoskeletal system is loose, healthy, and responsive. They have in essence kept intact their pure, free, long stride by never letting their fitness slip.



The reality is amateurs often have had long breaks in training, and/or started running later in life, and thus the ‘clay’ they have to work with is not quite the same. For this reason, amateurs need to add more variety to their workouts to elicit a new response, a new strength, a new stride that is as fast, powerful, and aerobically efficient as their body can allow for. Without this variety, and with volume and threshold only, amateurs can often run many marathons, even multiple per year for decades, at a good pace. If a great pace is the goal, however, it might be time to wake up a new animal inside you.

Threshold Training in Perspective

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Most runners recognize the value of running on hills and running fast intervals, as variety is what stimulates adaptation and creates a body that is more efficient at race pace. Some runners, however, gain more than others from these types of efforts and much of this disparity stems from biomechanics. Here are a few common biomechanical limitations that inhibit strength and power gains:



Hip flexion Without enough hip flexion, the ability to easily lift your knee up past parallel, you will not be able to fully develop strength in the quadriceps and glutes, despite the regular hill repeats. Instead, you simply have to take shorter steps, and though these are still difficult (as you are still running uphill), the power and explosive gains in your stride just will not happen to the fullest extent possible.



Hip Extension Without enough hip extension, the ability to hold your body upright while allowing your leg to extend behind you and still maintain contact with the ground, you will not be able to fully develop strength in the hamstrings (as well as glutes and quads). Though you might be moving your legs fast during your track intervals, the range of motion is so limited that so too will be your adaptations.



Ankle Flexion Without enough ankle flexion, the ability to easily perform a wall-push calf stretch to around 45 degrees with zero to no stretch in the calves, your stride length may essentially be cut short, forcing you to lift your foot off the ground a bit earlier than ideal. Though you are running fast up a 10% incline, you simply cannot allow the leg to go too far behind you due to this restriction, so the efforts result in limited gains.



The common thread from the above is that having ease of motion through a wide range of motion is a key requirement to fully adapt to fast running. With this optimal range of motion your neural-muscular system can learn to contract powerfully and efficiently even when the muscle is in a slightly lengthened or shortened position from its norm. This more advanced &#8216;functional flexibility&#8217; can then open doors to speeds and economy at speeds that were otherwise unattainable.

Running Form that Facilitates Strength Gains

<figure class="wp-block-image size-full is-resized"><img loading="lazy" decoding="async" width="760" height="403" src="https://wp.marathonguide.com/wp-content/uploads/2024/11/Captura-de-pantalla-2025-02-27-142336.png" alt="" class="wp-image-4751" style="width:831px;height:auto" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/11/Captura-de-pantalla-2025-02-27-142336.png 760w, https://wp.marathonguide.com/wp-content/uploads/2024/11/Captura-de-pantalla-2025-02-27-142336-300x159.png 300w" sizes="(max-width: 760px) 100vw, 760px" /></figure>



You look out your window and see folks wearing coats, you hear the wind howling, you remember the local tv weather person dramatically expressing the drop in temperatures, and you think, is it safe to run outside?



The reality is, it is only 39 degrees out (soon that will feel warm), the winds gusts are at 20 mph and are a steady 10-15 mph (not the hurricane the window drafts of your house seem to be hinting at), and though the ground is cold, it is clear of snow and ice (so yes there are other runners out there).



With these conditions it might be best to employ a &#8216;winter-running mantra&#8217;&#8230;



Don&#8217;t Overthink It



Don&#8217;t let the local news scare you, don&#8217;t let the general public think you are crazy, don&#8217;t forget you too are human and can adapt and thrive in more than one environment. You are a runner, not a seasonal jogger, which means you know the physical and psychological gains from running outside are so unique (and superior to any other activity) that something as petty as temperature will not and can not stop you.

Winter Running Mantra #1

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="682" src="https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725-1024x682.jpg" alt="" class="wp-image-4725" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725-1024x682.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/11/cool-brunet-darkskinned-man-longsleeved-tshirt-shorts-running-upstairs-outside-young-bearded-guy-working-out_197531-28725.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



If we want to run faster, from a simple mechanics/physics perspective, this means that we need to project our body forward in a more efficient manner. In order to project our body forward we need to apply some amount of force into the ground that is behind us &#8211; thus using the ground reactive force to propel us forward.



Having optimal leverage to apply a backwards force means runners should have some degree of a &#8216;forward lean&#8217; to their posture, as this allows the primary movers of the hip to more easily push and pull into the area of the ground that is behind your center of gravity. But not all forward leans are the same!



If we are bowing down at the hip, and sort of hunching or bowing over, our hips are likely still above our feet, and thus that backwards drive is not as powerful. If though our forward lean comes from the ankle, where we are slightly ‘falling forward’ while maintaining a straight line from the angle to the hip to the shoulders, the hips will now be positioned just in front of our feet at the moment of impact, thus allowing for a stronger impulse down and back into the ground.



If one wants to work on speed and more efficient power, practicing a slight &#8216;falling forward&#8217; lean might be a great off-season project. It will be new, and it will work and develop your muscles differently, so starting conservatively (one min per mile twice per week for several weeks), and very gradually building from there, is highly recommended to allow for full recovery and to avoid over-use injuries.

The Forward Lean

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="682" src="https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917-1024x682.jpg" alt="" class="wp-image-4754" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917-1024x682.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/10/long-shot-active-woman-running-park_23-2148381917.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



The last week or two before your marathon can be an emotional rollercoaster. You have put in the hard work and are getting excited about the race, but there also may be some doubts creeping in about your readiness. Here are a few reminders of why to stay calm, stay confident, and continue to trust in yourself during the taper.



Trust Your Training &#8211; The physiological adaptations that have occurred from your long runs, hard workouts, and volume, stay in the body for many weeks afterwards. Even though during the taper you are not running as much as you were in peak training, trust that your fitness will still be there for you during the last 10K.



Trust Your Body &#8211; If you are feeling something might be off, i.e. one calf is slightly tighter, the right side of your lower back is not happy on the foam roller, your left quad is stiff, trust these sensations. They are not phantom feelings and are worth a little bit of TLC these last few days. Spend a bit of time with light stretching, providing targeted self-massage (<a href="https://www.marathonguide.com/Redirect.cfm?MID=0&amp;URL=https%3A%2F%2Fwww%2Ebostonrunningcenter%2Ecom%2Ftsm%2Ejpg&amp;Source=6" target="_blank" rel="noreferrer noopener">https://www.bostonrunningcenter.com/tsm.jpg</a>), providing a heat pad, topical oinment, etc, as every effort might be just what it takes to have smooth sailing come race day.



Trust Your Instincts &#8211; After you have taken care of your pre-race nutrition, selected your apparel, organized with any support you might have on the course, and are standing at the start-line waiting (and waiting) for the race to start, there is not much else you can do. Stay relaxed and when the gun goes off trust your marathon instincts. Data, body feelings, noise, people around you, all will be flooding your senses constantly. With a relaxed and confident demeanor, allow each of these stimulants to come at you knowing you will accept and respond smartly to only those that matter. Spend 5-10 minutes each night during the last 3-5 days visualizing yourself on the start-line and running through the course and through these stimulants. See yourself responding, in a way you will be proud of, to all of the good and bad feelings you might experience (yes, visualize the bad too!).

Trust During the Taper

<figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="682" src="https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931-1024x682.jpg" alt="" class="wp-image-4756" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931-1024x682.jpg 1024w, https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931-300x200.jpg 300w, https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931-768x512.jpg 768w, https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931-1536x1024.jpg 1536w, https://wp.marathonguide.com/wp-content/uploads/2024/10/sportsman-runs-jump-into-sky_158595-5931.jpg 2000w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>



Runners burn on average anywhere from 70-200 grams of carbohydrate per hour during a marathon. Trying to match this output with your intake is nearly impossible, as most folks feel uncomfortable taking in that many calories while running, but getting to at least 60 grams per hour is a healthy/attainable goal that can make a huge difference on race day. What form of fuel should you take? How often? For these details look no further than the elites.



Elite marathoners do three key things with their race day fueling that many amateurs do not:



<ol class="wp-block-list">
<li>They take everything in liquid form.</li>



<li>They drink their carb replacement every 15-18 minutes.</li>



<li>They do not carry their bottles.</li>
</ol>



For non-elites two key steps need to be taken to simulate this approach and thus maximize your fueling strategy:



<ol class="wp-block-list">
<li>Go through the trial-and-error process to find a liquid form for carb/electrolyte replacement (as a liquid form of intake will be more easily and quickly digested, absorbed, and metabolized) and then calculate how many carbs there are per ounce, how many ounces/sips you need to have per intake, etc.</li>



<li>Find enough support so there is someone on the course every 2-4 miles to hand you your bottle. This involves mapping out exactly where they need to be, how they are going to get from point A to B, and ideally having them run with you for 30-60 seconds so you can hand the bottle back to them. Note for those in the upper elite, or looking to place or even place in their age group, you will need to get authorization from the race director for your support team so you won’t be disqualified!</li>
</ol>



Just two steps, and though they are hard to pull off, and maybe not something you can do every marathon, by doing it at least once you might find out you indeed can run a negative split!

Fuel Like an Elite

<figure class="wp-block-image size-full"><img loading="lazy" decoding="async" width="907" height="605" src="https://wp.marathonguide.com/wp-content/uploads/2024/10/Captura-de-pantalla-2025-03-03-120827.png" alt="" class="wp-image-4759" srcset="https://wp.marathonguide.com/wp-content/uploads/2024/10/Captura-de-pantalla-2025-03-03-120827.png 907w, https://wp.marathonguide.com/wp-content/uploads/2024/10/Captura-de-pantalla-2025-03-03-120827-300x200.png 300w, https://wp.marathonguide.com/wp-content/uploads/2024/10/Captura-de-pantalla-2025-03-03-120827-768x512.png 768w" sizes="(max-width: 907px) 100vw, 907px" /></figure>



Repeating mantras to yourself while running can be a very powerful tool. They can help you &#8216;distract yourself from yourself&#8217; and can otherwise help you get into a rhythm, despite the discomfort, fatigue, or distractions that may be going on internally or externally. Though it is important to learn of new mantras, and/or create new ones that work for you, it is perhaps more important to make sure you are using some mantras at the right time.



First, let&#8217;s put together a short list of some classic running mantras (there are hundreds more out there)&#8230; Sample Mantras &#8216;Calm, calm, calm. Relax, relax, relax&#8217; &#8216;Run the mile you&#8217;re in&#8217; &#8216;Too much grit to quit&#8217; &#8216;Strong, fast, and relaxed&#8217; &#8216;Shut up legs&#8217; &#8216;Pain is inevitable, suffering is optional.&#8217; When to use a mantra



It is easy to go into a marathon with your library of mantras ready to go, maybe even written on your arm or on a posterboard your family and friends are holding. What is also easy is the first half of a marathon, if you did not go out too fast. Instead of burning through your arsenal of mantras when things are easy save it for when things are going tough, i.e. the last 10 miles.



You&#8217;ll know it is the right time to use a mantra when the first dozen times you say it to yourself you are feeling anything but that mantra &#8211; e.g. &#8216;I am not calm or relaxed!&#8217;, &#8216;I don&#8217;t think I can finish&#8217;, &#8216;I have zero grit&#8217;. Now is the time. Repeat, repeat, and repeat that mantra, focusing on the meaning and intent of the words. You are looking for an emotive response (ideally a bit of adrenaline), a refocused mindset, or at the very least a distraction from the fatigue.

coach joe advice

Joe McConkey