Runna has become one of the most talked-about running apps in recent years and for good reason. It’s well-designed, syncs smoothly with Garmin and Apple Watch, and the plans are built by experienced coaches. Since Strava acquired it in 2025, its user base has only grown.

But not every runner finds it the right fit. Here’s a look at why some runners move on from Runna and what alternatives are worth trying.

Why some runners look for a Runna alternative

Runna works well for a lot of people. But recurring feedback from users points to a few specific friction points.

The training load can feel high

Physical therapists and run coaches have raised concerns that Runna’s default plans can be intense, particularly around mileage progression and pacing targets. Some users have reported picking up overuse injuries — tendinitis, knee issues — especially in the early weeks of a plan.

This isn’t necessarily a flaw in the app’s design. Ambitious plans work for some runners. But if your priority is staying healthy over the long term rather than hitting aggressive targets, the default intensity level can feel like too much.

Plans are structured around road running

Runna is built for road running: 5K, 10K, half marathon, marathon.

If you’re also doing trail running, want cross-training incorporated into your weekly schedule, or train across different surfaces and terrains, the app doesn’t offer much flexibility in that direction.

Limited adaptability in real life

Some runners find that while Runna allows you to shuffle sessions within a week, the overall plan doesn’t always respond dynamically to what’s actually happening — accumulated fatigue, a missed block, a period of higher stress. You can move individual workouts, but the plan’s structure stays relatively fixed.

What to look for in an alternative

Before switching apps, it’s worth being clear about what matters most to you:

• Do you want a plan that adjusts automatically based on how your training is actually going?
• Do you run trails as well as roads?
• Is injury prevention a higher priority than hitting pace targets?
• Do you want cross-training or strength work built into the same plan?

Your answers will point you toward the right tool.

RunMotion Coach: a solid alternative worth testing

If you’re a runner who values adaptive planning, trains on trails as well as roads, or has had injury issues with more aggressive apps, RunMotion Coach is worth a look.

Built since 2018 by Guillaume Adam — a former French national team athlete, certified coach, and researcher at MIT and the CNRS — RunMotion Coach is designed around a core principle: training should adapt to you, not the other way around.

Plans that adjust as you go

Rather than generating a fixed plan that stays static regardless of what happens week to week, RunMotion Coach monitors your training load continuously and adjusts upcoming sessions accordingly. If you’re accumulating fatigue, the plan responds. If you miss a session, it recalibrates. This dynamic approach to load management is one of the key differences from apps that produce a structured PDF equivalent.

Built for trail runners too

RunMotion Coach covers both road running and trail, including ultra-trail preparation. If your week includes both road sessions and mountain runs — or if you’re building toward a trail race — it’s one of the few apps that accommodates this without requiring you to patch things together manually.

RunMotion Coach is the official coaching app of the UTMB World Series.

Progressive load, with injury prevention in mind

The algorithm behind RunMotion Coach was built with scientific literature on training load and injury risk as its foundation. Progressivity — increasing volume and intensity gradually enough that your body can actually adapt — is central to how plans are constructed, not an afterthought.

More than just running sessions

RunMotion Coach includes strength and conditioning work, mobility, and mental preparation as part of the training plan. The idea is that performance comes from the full picture, not just the runs.

Quick comparison

	Runna	RunMotion Coach
Road running plans
Trail running plans
Adaptive load management	Partial
Strength & Conditioning	Optional	Integrated
Injury prevention focus	Mixed reviews	Core principle
Garmin / Apple Watch sync
Cross training
Built by running experts

Other alternatives to consider

Nike Run Club: free, less structured, great for runners who want flexibility without commitment to a rigid plan. Lower intensity than Runna by design.

Garmin Coach: works well if you’re already deep in the Garmin ecosystem. Plans are straightforward and tied to your device data, but limited in scope beyond road racing distances.

The bottom line

Runna is a well-built app that works for a lot of runners, and if it’s working for you, there’s no reason to switch. But if you’ve found the training load too aggressive, the paces hard to calibrate, or the lack of trail support a genuine gap — it’s worth trying something else.

RunMotion Coach is a strong alternative for runners who want science-backed, adaptive training that covers both road and trail. You can test it free and see how the approach feels for your training.

FAQ

Is there a free alternative to Runna?

Yes. Nike Run Club is free and offers guided running plans. RunMotion Coach offers a free trial. Both are worth trying before committing to a subscription.

What running app is best for trail runners?

Most running apps focus on road races. RunMotion Coach is one of the few that includes dedicated trail and ultra-trail training plans alongside road running. RunMotion Coach is the official coaching app of the UTMB World Series.

Why do some runners get injured using Runna?

Some physical therapists and coaches have noted that Runna’s default plans can ramp up mileage and intensity quickly, which increases injury risk for runners who aren’t already at a high training volume. Adjusting the training intensity in the app’s preferences can help, but some runners prefer an app that manages this progressivity automatically.

L’article Best Runna Alternatives for Runners in 2026 est apparu en premier sur RunMotion Running Coach.

This legendary Paris race attracts runners of all levels. Whether you’re training for your first half marathon, aiming to set a new half marathon PR (personal record), or using it as a tune-up race before a marathon, the 21.1K distance is the perfect challenge.

To perform at your best on race day, you’ll need a structured half marathon training plan that develops both your physical fitness and mental strength. Below, you’ll find practical training advice and key workout types to help you reach your goal.

First Half Marathon? A Challenge Within Reach

If this is your first half marathon, don’t worry — the distance is absolutely achievable with proper preparation.

Ideally, you should have already raced a 10K to build a solid aerobic base. Your half marathon training should begin about 12 weeks before race day (earlier if possible). With a progressive, structured plan and consistent weekly mileage, you’ll toe the start line feeling confident and ready.

Consistency beats intensity. Focus on gradual mileage increases, proper recovery, and smart pacing.

Chasing a PR or Preparing for a Marathon?

For experienced runners, the half marathon is the perfect opportunity to:

• Test your current fitness
• Dial in your race pace strategy
• Benchmark your progress before a full marathon

Many marathon training plans include a half marathon 3–4 weeks before race day as a key fitness check. It’s an excellent way to rehearse fueling, pacing, and race-day execution.

If your goal is a new half marathon PR, optimize your training by:

• Increasing weekly mileage progressively
• Adding structured interval workouts
• Including sustained efforts at goal half marathon pace
• Prioritizing recovery and race nutrition
• Reviewing past training cycles to identify improvement areas

Smarter preparation leads to measurable gains in endurance and performance.

Key Half Marathon Workouts to Include in Your Plan

Easy Runs

These runs form the foundation of your training. Run at a conversational pace — you should be able to speak in full sentences without gasping for air.

Benefits:

• Builds aerobic capacity
• Strengthens your cardiovascular system
• Improves fat utilization
• Supports recovery between hard sessions

A strong aerobic base is essential for sustaining pace over 21.1 km (13.1 miles).

Long Runs

Long runs are critical for half marathon success. They help your body adapt to extended effort and improve fatigue resistance.

Typically run at an easy to moderate pace (slightly slower than goal race pace), long runs:

• Improve muscular endurance
• Enhance glycogen storage
• Build mental resilience
• Prepare you for the final miles of the race

Half Marathon Pace Workouts

These sessions help you lock into your goal race pace.

Examples include:

• 2 × 20 minutes at goal half marathon pace
• 3 × 3 km at race pace
• Progressive tempo runs finishing at race pace

They teach you to control your effort and develop race-specific endurance.

VO2 Max Intervals (Speed Work)

VO2 max training improves your aerobic ceiling and running economy.

Examples:

• 10–12 × 400m at 5K pace with 60 seconds recovery
• 6 × 800m at 10K pace
• 5 × 1,000m at slightly faster than half marathon pace

These sessions increase your speed reserve, making race pace feel more sustainable.

Example 4-Day Half Marathon Training Week

• Monday: VO2 Max – 12 × 400m at 5K pace (1-minute recovery)
• Wednesday: Easy run – 60 minutes conversational pace
• Thursday: Goal pace workout – 2 × 20 minutes at half marathon pace
• Sunday: Long run – 15 km at moderate effort

This balanced structure builds endurance, speed, and race specificity.

Strength Training: The Performance Multiplier

The final kilometers of a half marathon are often the toughest — especially at the HOKA Semi de Paris, where late-course elevation can challenge tired legs.

Adding strength training for runners at least once per week offers major benefits:

• Improves muscular strength and durability
• Enhances posture and running economy
• Delays fatigue
• Reduces injury risk

Two Simple Strength Exercises to Do at Home

Squats

Target the quads and glutes. Squats build lower-body power, improve hill running ability, and support knee stability.

Plank Holds

Strengthen your core to maintain efficient running form when fatigue sets in during the final miles.

The strength training module in the RunMotion Coach app (available for Premium users) provides structured sessions aligned with your running plan.

RunMotion Coach: How It Works

With RunMotion Coach, you can set the HOKA Semi de Paris as your goal race and receive a personalized training plan tailored to:

• Your running level (beginner to advanced)
• Preferred terrain (track, road, trail, hills)
• Your schedule — you choose your training days
• Your current fitness and fatigue level
• Synced workouts from your GPS watch

Download the RunMotion Coach running app and start training smarter.

RunMotion Coach is the Official Coach of the HOKA Semi de Paris.

L’article How to Prepare for the HOKA Paris Half Marathon est apparu en premier sur RunMotion Running Coach.

Want to train for a triathlon, whether it’s a Sprint (S), Olympic (M), Half Ironman (L) or Ironman (XL)? The difference between crossing the finish line proud or completely cooked often comes down to the quality of your preparation. A triathlon training plan is not just swimming, cycling, and running, it’s about balancing the three disciplines, managing transitions well, and giving your body the time it needs to adapt.

Here are the key points to build a rock-solid triathlon prep, whatever your level.

Your triathlon training plan

Swimming: technique before volume

Swimming is the first leg, but it’s also the one triathletes neglect the most, especially if you come from running or cycling. The thing is, poor swim technique wastes energy right from the start, before you even put your feet on the pedals.

A structured triathlon training plan should include three types of swim sessions:

Technique : work on freestyle mechanics, body position, shoulder touch drill, and kick. If you’re new to triathlon, mastering freestyle technique is the absolute priority before increasing distance. For everyone, adding swim technique sessions is key to improving efficiency.

Intervals : short, hard efforts (for example, 4×100 m at high intensity after a warm-up). The goal is to boost power and speed, especially for Sprint and Olympic triathlon racing.

Endurance : longer, relaxed swimming. This prepares your body for the volume of L and XL formats, while keeping your legs fresh.

Interval length and total volume should match your target distance, an Ironman requires much longer endurance swim sessions than a Sprint.

Cycling: endurance and power

The bike leg is usually the longest in time. The goal is not only to cover the distance, but to optimize your bike split while saving enough energy for the run. Cycling demands both aerobic endurance and power, whatever the profile of your triathlon.

Three key areas to work on:

Flat power : riding fast on flat terrain is a skill you can train. Bike interval workouts, with high-intensity efforts followed by recovery, are one of the most effective levers for quick progress.

Hilly terrain : if your race includes elevation (Embrunman, Triathlon du Mont-Blanc, Triathlon de la Madeleine, AlpsMan, etc.), mountain rides or rolling routes are essential to learn pacing and effort management on climbs.

Indoor trainer : indoor trainer workouts are great for dialing in cadence and intensity in a controlled way, especially in winter or when the weather makes outdoor riding difficult.

On long bike rides, learning how to hydrate and fuel properly is crucial to nail race day.

Running: learn to run on tired legs

Running comes last, and that’s often where the race is decided. Running after swimming and cycling does not feel like a normal easy run. Your body is already stressed, and the sensations are totally different.

Your plan should include:

Easy runs in aerobic base : to build volume without breaking your body, and to promote active recovery between harder sessions.

Interval sessions : your interval workouts should be aligned with the run distance in your race (5 km for Sprint, 10 km for Olympic, 21 km for Half Ironman), using paces specific to those distances.

Running technique : especially useful if you come from cycling or swimming, and need to relearn how to run efficiently after a double effort.

Combining disciplines and triathlon transitions

Combined workouts, or “brick workouts”, are a smart way to get used to the discipline changes you’ll face on race day.

They involve switching quickly from swim to bike or bike to run, helping you adapt to changing muscle demands and shave time off your transitions during the race.

Triathlon distances: which format should you choose?

There are 5 official triathlon formats, from Super Sprint to Ironman. Here’s a summary table of distances and recommended prep time for each format.

Official World Triathlon distances. The preparation timelines assume you already have an endurance base. If you’re a complete beginner, add an extra 4 to 8 weeks to your triathlon training plan.

Recovery and Nutrition

In triathlon, recovery is not a bonus, it’s part of the training. With three sports to balance, the risk of overload is real if you don’t respect rest days.

Key priorities:

• Post-workout nutrition : carbs and protein within an hour after long sessions to speed up muscle recovery
• Sleep : this is when your body absorbs training load and adapts
• Rest days : non-negotiable, especially during high-volume weeks

Your triathlon training plan on RunMotion Coach

A strong triathlon training plan should be balanced and progressive, taking into account technique, endurance, strength, and recovery. It must be tailored to your level and to the race distance you’re targeting.

By following these principles, triathletes can optimize performance and fully enjoy the triathlon experience.

The RunMotion Coach app was originally built for running, that’s the core of our expertise. Then we worked with triathlon experts to offer a complete triathlon training plan, including swimming and cycling.

Training differences between Sprint, Olympic, Half, and Ironman

Depending on your target distance, triathlon training does not focus on the same physical qualities or the same training volume.

A Sprint triathlon emphasizes speed, intensity, and consistency, with relatively short sessions, perfect for discovering the sport.

On the Olympic distance, the goal is to build a strong balance between endurance and the ability to sustain a solid effort.

Preparing for a Half triathlon requires more volume, better pacing, and more nutrition strategy to handle several hours of effort.

Finally, training for an IRONMAN is all about long endurance, recovery, and the ability to stack big training weeks while staying consistent over time.

Find personalized triathlon training plan structures based on the distance you want to prepare for:

Triathlon training plan: how many training days per week?

In the RunMotion Coach app, you can choose the days for your triathlon training plan and how many running sessions you do (from 2 to 7 per week), then add up to three training days for cycling and swimming.

On purpose, we capped it at a maximum of 12 sessions per week, even for an Ironman. That’s typically more than enough, and only a few very experienced athletes can handle more.

For the most motivated, it still leaves room to do, for example, 4 running workouts, 3 bike sessions, 3 swim sessions, and 2 S&C sessions. Or you can prioritize a bit more running and less swimming if scheduling pool time is too complicated for you.

In any case, keep your training load consistent with your current fitness and the ambition of your goal.

Wishing you the best for your triathlon prep. You can download the RunMotion Coach app to get your personalized triathlon training plan.

Frequently asked questions about a triathlon training plan:

How many weeks do you need to prepare for a Sprint triathlon?

A Sprint triathlon (750 m swim, 20 km bike, 5 km run) usually takes 8 to 12 weeks to prepare if you already have an endurance base. If you’re a complete beginner, plan 12 to 16 weeks to progress smoothly across all three disciplines with a lower injury risk.

How many sessions per week for a triathlon training plan?

An effective triathlon training plan typically includes 4 to 6 sessions per week: 1 to 2 swim sessions, 1 to 2 bike sessions, and 2 to 3 run workouts. Beginners can start with 3 sessions per week and gradually increase training volume.

Can you train for a triathlon starting from zero?

Yes, you can absolutely train for a triathlon from scratch, especially for XS or S formats. The key is to first get comfortable with each discipline separately, then combine them progressively. A minimum 16-week plan is recommended for a complete beginner.

How do you train for triathlon when you’re short on time?

With a busy schedule, a minimum of 3 sessions per week is enough to prepare for a Sprint triathlon. You can also aim for a few more sessions but keep them short (45 minutes to 1 hour) to maximize training efficiency.

What is a brick session in triathlon?

A brick session combines two disciplines back-to-back without a break, most often cycling followed by running. It helps you get used to the heavy-leg feeling when you switch from the bike to the run, and it improves your transitions.

How can you use the RunMotion Coach app to prepare for a triathlon?

The RunMotion Coach app generates a personalized triathlon training plan based on your level, your goal, and your availability. You can choose 2 to 7 running sessions per week, and add cycling and swimming workouts.

L’article Triathlon Training Plan: From Sprint to Ironman, Train Smarter and Finish Strong est apparu en premier sur RunMotion Running Coach.

You’ve just discovered trail running and already dream of pinning a bib on the UTMB or the Diagonale des Fous? These extraordinary adventures are certainly inspiring. Emotional finisher videos, epic performances by elite runners, breathtaking landscapes, 100-mile races… it’s all very tempting. But behind the dream lies a harder reality: you don’t become an ultra-trail runner overnight.

In this article, I’ll share practical and actionable tips for increasing trail distances without injury—physically or mentally. A reasoned progression plan, built on experience, so you can enjoy each stage and stay motivated in the long term.

The UTMB dream trap: a finish line… but at what cost?

We’re seeing it more and more: runners signing up for a 100 km UTMB World Series event in their very first year of trail running. Why? To earn a coveted Running Stone and get a shot at running the UTMB the following year.

The problem is, some do finish… but most fail, sometimes badly. Injuries, withdrawals, loss of motivation. An ultra isn’t just a longer race. It’s an extraordinary effort that demands patience, humility, and above all, experience.

So before aiming for an ultra, you need to ask one essential question: have I really built the foundation?

Progressive increase in trail distances: the key to longevity

If you want to go far in trail running, you need to build a solid base. You don’t build a house without a foundation. The body—just like the mind—needs time to adapt to the demands of long distances and elevation gain.

Progression is a key success factor in trail running. By respecting each stage, you significantly reduce the risk of injury, gradually build up your endurance, and are better equipped to handle the unexpected.

Step 1: Master the 20 to 40 km formats

Just starting out or coming from road running? Start with short to medium trail races, between 20 and 40 km. Mix terrains: smooth, technical, mountainous. At this stage, you learn to manage effort uphill, descend without wrecking your quads, and fuel properly.

You’ll also get to know the basics of trail gear: pack, flasks, poles, suitable shoes, nutrition… All elements to master and test on a 40 km trail before even thinking about going beyond 50 km.

Step 2: Tackle the 80 to 120 km formats

Once you’re comfortable with intermediate distances, you can consider moving on to longer trails. Races like Les Templiers, the 90 km du Mont-Blanc, the CCC, or the SaintéLyon are demanding but achievable with good preparation.

This is where you learn to manage night running, long autonomous sections, and weather changes. You’ll listen to your body and handle low points. These races are essential milestones before aiming higher.

Step 3: Aim for ultras over 120 km

If you’ve taken the time to build up, your body is handling it well, and you feel ready, you can consider tackling an ultra over 120 km. UTMB, Diagonale, Échappée Belle… These are extreme endurance formats reserved for experienced runners.

You must have validated all previous stages and not become obsessed with the UTMB. It’s not an end in itself but a milestone that rewards your progression.

In summary, I recommend 2 years at each level. If you want to move faster, allow at least 1 year to master the 20-40 km formats, and 1 year for the 80-120 km formats.

My mistakes, my lessons: the story of a rushed trail runner

I speak from experience. I started trail running in 2018 and quickly moved to longer formats in 2019. The MCC, the 6000D… And during the 6000D, I told myself, “Go all out on the final descent,” even though I had already done 3000 m of downhill. Bad idea. Knee injury. I finished walking, frustrated.

In 2021, I completed the CCC (100 km UTMB, 6000 m D+). Then I tried the XXL Race, a 110 km over two days, starting at midnight. A great format to learn how to handle distance. But from the start, my headlamp failed. One simple gear mistake, and I’m running in the dark… Fortunately, a friend I ran into on the course lent me his spare lamp…

The following year, I signed up for the UTMB (170 km, 10,000 m D+). I held on until km 130, then dropped out. That knee again. I had skipped a step: I should have done a 120-130 km race that year to prepare.

But those mistakes taught me a lot. In 2023, I came back better prepared. I completed the UTMB in under 30 hours, in the top 150. And I did it with a smile (okay, with a bit of pain too), and injury-free. Because this time, I was ready.

Ps: I already had over 15 years of running experience when I started trail running, and had completed over 25 trail races before attempting the UTMB.

Learning at every stage: the school of trail running

In trail running, every distance teaches you something. On a 40 km, you can eat poorly or mismanage your effort and still finish. On a 100 miler, the slightest mistake can lead to a DNF.

You need to learn to:

• Manage your nutrition and hydration over time
• Avoid overheating and chilling
• Choose your gear carefully (headlamp, pack, shoes…)
• Listen to your body, anticipate warning signs

Personally, my weakness was muscle fatigue. So I strengthened my general physical preparation, added hill work and specific strength training. That’s what helped me better handle long descents.

Nutrition is also something to work on. Some people don’t digest gels well, others lack salt. You need to test during training, in real conditions, to avoid surprises on race day.

Don’t skip the steps—enjoy them!

Trail running is a school of patience. And if you want to last in this sport, the journey must matter as much as the destination. There will be highs, lows, maybe injuries—but also magical moments. Sunrise on a ridge, thrilling descents, unforgettable encounters.

The important thing isn’t just finishing the UTMB or the Diagonale des Fous. It’s everything you built to get there.

And remember, it’s not just about those two trail legends. Our regions are full of beautiful trail races worth exploring. They’ll give you amazing experiences and help you learn more about yourself.

So, what’s your trail dream?

And you, what distance are you comfortable with today? What race are you dreaming of?

If you want help structuring your progression, avoiding classic mistakes, and training smartly, check out RunMotion Coach, the official coaching app of the UTMB World Series and over 30 partner trail races (SaintéLyon, Les Templiers, Mont-Blanc Marathon, Ultra Marin,…).

With RunMotion Coach, you get a personalized training plan, adapted to your level, schedule, and goals. Download the app and start your plan today. Your adventure begins now.

L’article A trail runner’s guide to increasing distance without getting injured est apparu en premier sur RunMotion Running Coach.

The UTMB® cut-off times are an important factor for trail runners taking on the adventure around Mont-Blanc. They’re not there to discourage participants but to ensure safety, logistics, and smooth organization of the event. Here’s everything you need to know about the time limits to respect.

What is a cut-off time and why is it implemented?

A cut-off time is a time limit set at a specific checkpoint on the course. If a runner arrives after the defined time, they are disqualified—even if they still feel good. These times are specified for each aid station or key checkpoint.

They are put in place for several reasons:

• Runner safety: to avoid participants being isolated at night or in bad weather.
• Volunteer management: to limit how long support teams are stationed out on the course.
• Race flow: to ensure smooth progression between fast runners and those at the back of the pack.
• Maximum race time: the UTMB® allows up to 46h30 for the main event. The cut-offs are based on this total duration.

What are the UTMB® cut-off times?

For the UTMB® (170 km / 10,000 m D+), cut-off times are set along the UTMB course, based on technical difficulty, elevation, and aid station locations.

Each year, the Runner’s Guide provides the exact times for that edition, but here is a general idea of the time limits at key checkpoints (based on a typical edition):

Important: what matters is the departure time from the checkpoint, not the arrival time. If you reach it just before the cut-off, you must leave immediately.

How to anticipate cut-off times?

Choose a realistic pace

Some runners prefer to maintain a time cushion to avoid stressing about cut-offs during the race.

However, be careful not to start too fast and burn out later. It’s better to aim for a steady effort, especially until Courmayeur. Don’t hesitate to use the Livetrail app to simulate your time estimates at each checkpoint.

Analyze the cut-offs section by section

Break your race into segments between aid stations and check whether you’re ahead or near the UTMB cut-off limits. Load the UTMB GPX track onto your GPS watch. Plan ahead: don’t linger too long at some stations, and take more time at others when needed.

For example, the first aid station at Saint-Gervais is mostly for water refill. You can take more time at Les Contamines since you’ll soon be heading into the night until Courmayeur. If it’s cold, don’t stop too long at night aid stations.

Take more time at Courmayeur—around the halfway point—to properly recover, especially since you can access your drop bag there.

Train with long runs in real conditions

The best way to stay ahead of UTMB cut-offs is to train properly: accumulate elevation gain, handle technical descents, and practice night running. Also, be prepared with gear in case of bad weather to avoid losing precious time changing clothes or setting up equipment.

Some official resources

To get the up-to-date schedule for the edition you’re running (sometimes the route changes a few days before the race):

• The UTMB® Runner’s Guide (PDF available each year)
• The official UTMB® Mont-Blanc website, specific to each race
• The UTMB® live mobile app (updated cut-offs, live tracking)

Respecting UTMB® cut-off times comes down to training, strategy, and anticipation. If your goal is to finish the UTMB®, monitor your timing, adjust your pace, stay aware of your condition—and above all… enjoy this one-of-a-kind adventure around Mont-Blanc.

L’article UTMB® cut-off times: What you need to know before race day est apparu en premier sur RunMotion Running Coach.

Do you want to beat your personal best in the marathon? Break the 3h30, 3h15, 3h00, 2h45, or 2h30 barrier? The Valencia Marathon is the ideal race to set your marathon PB! Running in Valencia in December means treating yourself to a unique experience that blends Spanish passion with a super-fast course. Personally, I set my PB in Valencia in 2024 with a time of 2h32’19, finishing 612th… What a deep field!

Here’s a look back at this now unmissable event for marathon runners from around the world.

The Meteoric Rise of the Valencia Marathon

A few years ago, the Valencia Marathon was still a little-known regional race. Today, it ranks among the world’s fastest marathons. Thanks to flawless organization, a lightning-fast course, and near-perfect weather in early December (between 10 and 17 °C), the Valencia Marathon has earned a place in the hearts of both amateur and elite runners.

The city of Valencia has capitalized on this popularity by proclaiming itself the “Ciudad del Running.” From late November, the streets are decked out in marathon colors. Hotels, restaurants, and shops buzz with the footsteps of runners from all over the world. Everything is designed to welcome them in the best possible conditions.

A City, a Course, a Promise of Performance

The Valencia Marathon starts in a futuristic setting: the City of Arts and Sciences, Calatrava’s architectural masterpiece, offers a modern backdrop for this international event. The route flows impressively well, with long straights, bridges over the Turia, and a mix of modern and historic neighborhoods—with very few sharp turns.

Even the last 2–3 kilometers are slightly downhill, allowing you to accelerate if you still have energy and haven’t hit the infamous wall.

Throughout the course, the atmosphere is festive and warm. Cheers erupt in all languages, and live bands line the kilometers. This constant support lifts your spirits, even during the toughest moments.

And then there’s the legendary Valencia Marathon finish, often described as the most beautiful finish in the world. The famous blue bridge, suspended above water, leads directly to the finish arch in the heart of the City of Arts.

The Personal Best Marathon

The Valencia Marathon is more than just a pleasant race: it’s the marathon of performance. The numbers speak for themselves: in 2023, over 5,000 runners finished in under 3 hours—a European record. For comparison, the Berlin Marathon—renowned for its speed—usually has between 2,500 and 3,000 sub-3h finishers.

As for the French, participation is massive. In the latest edition, 126 French runners finished under 2h30—an impressive number for a race outside France. Among French women, more than 50 finished in under 3 hours, confirming the appeal of the course for ambitious runners of all kinds.

Even beyond elite times, over 10,000 runners broke the 4-hour mark, proving that Valencia gives everyone a real chance to push their limits in a setting that encourages success.

To prove how deep the field is at the Valencia Marathon: I was on pace for a 2h28 marathon, and even at the 5 km mark, there was still a dense crowd of runners (see photo below)!

How to Prepare Properly for the Valencia Marathon

Racing in Valencia is great. Arriving well-prepared is even better. The fast course and motivating atmosphere won’t be enough if your training isn’t on point. Here are some key elements to help you approach this race in the best possible way.

Build Your Marathon Training Plan

A Valencia-specific marathon training plan should focus on speed and endurance. The goal isn’t to handle elevation, but to learn to run fast and long on flat terrain. Long runs with marathon-pace segments, threshold and VO2 max sessions, and strength training are all recommended to reduce fatigue in the latter stages of the race.

One of the challenges is that your muscles are stressed in the same way throughout the race (unlike courses with varying elevation, which shift the workload).

It’s also helpful to do a few tune-up races in the fall, like a half marathon or a 10K, to fine-tune your pacing and strategy.

We recommend downloading the RunMotion Coach app for a personalized marathon training plan and to add intermediate prep races.

Work on Your Race Strategy

The fast start of the Valencia Marathon can fool even experienced runners. The early kilometers are so smooth that many go out too fast… and hit the wall before the 30 km mark. Discipline is key: stick to your planned pace from the start and only pick it up if you’re still feeling strong later in the race.

Fortunately, there are pacer groups for several target times (2h30, 2h45, 3h, 3h30, etc.). They can be invaluable guides for staying on track.

Hydration and Nutrition Management

Even if the weather is mild, proper hydration is crucial. Drink from the first aid stations, alternating between water and energy drinks. Valencia provides well-stocked refreshment stations, but it’s still recommended to test your nutrition strategy during training—don’t improvise on race day.

Extend the Experience Beyond the Finish Line

Valencia isn’t just 42.195 km. It’s also a vibrant city that blends modernity and tradition. After the race, it’s highly recommended to stay an extra day or two to explore the city’s charms: stroll through the historic center, savor a paella (a Valencian specialty), or visit the city’s many parks and museums.

It’s also a great time to unwind, recover gently, and share a drink (or two) with other finishers in one of the city’s many bars.

In Summary: Why Run the Valencia Marathon?

The Valencia Marathon is more than just a race. It’s a popular celebration, a beam of light in the heart of winter, and a unique opportunity to push your limits. Whether you’re running your first marathon, chasing speed, or discovering new places, Valencia has everything to win you over.

So, are you ready to line up at the start of one of the world’s fastest and most inspiring marathons? Train seriously, live every moment of the race… and let the magic happen on the iconic blue bridge.

L’article Valencia Marathon : Beat your personal best in the ciudad del running est apparu en premier sur RunMotion Running Coach.

Whether you’re starting out in trail running or you’re an experienced runner, having the right gear is essential to fully enjoy every run. Although much of the equipment is designed in a unisex way, some pieces are specifically designed to fit the female body shape and meet the specific constraints of women. In this article, we will give you a comprehensive overview of trail running gear, with examples of items approved by the women on our team and our ambassadors.

The essential item, trail running shoes

Choosing the right pair

Trail running shoes are the foundation of your gear. Even though many models are designed to suit everyone, it is crucial to choose a pair that offers stability, grip, and cushioning, while considering the shape of the female foot.

• Size and fit:
  Shoes should fit well to avoid rubbing and ensure good support. Don’t hesitate to try on different models to find the one that perfectly fits the shape of your foot.
• Type of terrain and usage:
  Depending on whether you run on rough, muddy, or rocky terrains, prioritize suitable soles that provide good grip and protect your joints with effective cushioning.

Don’t hesitate to visit a specialized store, as some have treadmills for analyzing your stride. You can also benefit from expert advice to find the gear best suited to your needs.

Although shoes are personal to each individual, even to each foot Here are the ones, for example, that we use:

Candice : The Hoka SpeedGoat 6 women’s shoes – dynamic, comfortable, for staying stylish even on muddy paths.

Sophie : Saucony winged shoes, motivating during races – apparently, she doesn’t run anymore, she flies now!

Technical Clothing: Comfort and Freedom of Movement

For trail running, it is essential to opt for technical clothing that ensures excellent sweat management, quick drying, and optimal freedom of movement. High-performance materials, such as polyester, nylon, or innovative blends, often integrate technologies (e.g., Dri-FIT or Climacool) that wick away moisture and maintain lasting comfort, even during long runs.

In terms of fit, although many items are designed in a unisex manner, specifically female models offer a better fit for curves. For example, sports bras offer molded cups and adjustable straps for better shock absorption.

For shorts, there are short and very airy ones, leggings to prevent rubbing, skorts for style, or even longer shorts inspired by men’s collections.

If you are prone to rubbing, especially on your feet and thighs, applying an anti-chafing cream can help. This simple gesture creates a protective barrier, reducing irritations and blisters so you can fully enjoy your runs and races.

As with all gear, the essential thing is to find what best suits your needs, as there is an option for everyone’s tastes.

Finally, to protect yourself from the weather, it is essential to have a technical jacket equipped with a waterproof and breathable membrane (such as Gore-Tex or equivalent), which ensures you stay dry and comfortable even when the weather suddenly changes.

Essential Accessories for Trail Running

Watches and Tracking Devices

A GPS watch is essential for trail running. It allows you to accurately track elevation, distance covered, and pace, while integrating mapping options to trace your routes and avoid getting lost.

Trail Poles

Trail poles are not essential for every run, but they are a valuable asset on rugged terrains or during long races. By distributing effort across the entire body, they help preserve your joints. To learn more about their use and choose the right poles, check out our dedicated article on trail poles.

Lighting and Safety

For runs in the late afternoon or low light conditions, a headlamp is essential. Also, remember to bring a safety kit with a whistle and a first aid kit for isolated trails.

For example, I use the Silva S mini. In addition to being pink (it comes in other colors for those who prefer), I appreciate it because it is practical, compact, offers good autonomy, and provides different lighting modes. Perfect for starting out and training safely!

Sophie’s tip: If you’re concerned about your watch, headlamp, or phone running out of battery during long runs, bringing a backup battery is an excellent solution. Personally, I never leave without it.

Hydration Backpack and Nutrition

A hydration backpack is just as essential. It allows you to carry water without interrupting your pace, while also offering the possibility to bring your nutrition, your necessary safety equipment, your windbreaker, your phone, your keys, etc. Choose a lightweight and ergonomic model with a capacity suitable for the duration of your runs and multiple compartments to store your essentials.

Some backpacks even include ventilation systems to reduce sweat and ensure maximum comfort.

For women, specially adapted models exist: for example, the TwoSixOne Artemis pack (the site is currently available only in French but can easily be translated by your browser) reimagines the position of the flasks to better suit the female morphology and chest constraints, thus improving balance and comfort during effort. It is also adjustable, allowing you to switch from a capacity of 2L to 5L with a detachable back pack.

I personally use this pack, very breathable and very comfortable around the chest. Its added plus: the flasks can be put on from below, which avoids struggling every time to fit your flask into its compartment.

Our ambassador Alexia Stelli (in the right photo) also wears it a lot!

Kiprun offers an 8L version, also designed for women, with pockets repositioned under the chest to optimize comfort.

As for nutrition, don’t forget to bring easy-to-digest snacks, such as energy gels, dried fruits, or bars, to maintain your energy levels throughout the run. Proper nutrition management is just as crucial as choosing your gear.

Adapting your gear to your constraints

Today, trail running gear is increasingly tailored to women’s needs, whether in terms of shoes, technical clothing, accessories, or hydration packs. Specific models integrate cuts and technologies that take into account differences in body shape, ensuring a better fit and optimal comfort on the trails.

However, it is important to adapt your gear to your personal constraints: if you find that men’s models offer superior comfort for certain pieces, there is no reason not to choose them. The essential thing is to select gear that perfectly fits your daily life and requirements, to combine performance and well-being on each trail run.

Moreover, it is crucial to test your new gear before every run. Checking its comfort and fit helps prevent discomforts such as blisters and rubbing!

L’article Women’s Trail Running Gear: The Complete Guide est apparu en premier sur RunMotion Running Coach.

Participating in the UTMB® Mont-Blanc in Chamonix is the dream of many trail runners. To achieve this, strategic planning for your trail season is essential, especially by participating in races of the UTMB® World Series to accumulate Running Stones, which are essential to enter the draw for the UTMB® Mont-Blanc. The UTMB® World Series is also a circuit of races, offering an extraordinary experience at each event.

Understand the Running Stones system

Running Stones are entries for the lottery allowing you to participate in the finals of the UTMB® World Series: the UTMB®, CCC, and OCC races during the UTMB® Mont-Blanc. They are obtained by completing races of the UTMB® World Series Events or Majors. The number of Running Stones awarded depends on the race category:

• 20K: 1 Running Stone
• 50K: 2 Running Stones
• 100K: 3 Running Stones
• 100M: 4 Running Stones

The Majors offer double the number of Running Stones for each category. Running Stones are cumulative and have no expiration date, increasing your chances in the draw.

Key principles of planning a trail season

The key to a successful season lies in balancing main objectives and intermediate objectives. Main objectives represent the major races of your season, where you want to be at your peak. On the other hand, intermediate objectives are used to refine your preparation, test your equipment, validate your nutritional strategy, or simply gain experience.

For a well-balanced trail season:

• Limit yourself to 1 or 2 main objectives per year, especially for ultra-trails.
• Incorporate intermediate objectives at strategic times, about 6 to 8 weeks before each main objective.
• Prefer shorter or less demanding formats for your intermediate races to avoid excessive fatigue: between 50% and 75% of the target distance.
• Allow yourself recovery periods after each race, adapting the rest period to the difficulty of the race.

Planning your season around the UTMB® World Series

To optimize your accumulation of Running Stones and prepare your season effectively, it is wise to select races from the UTMB® World Series that correspond to your goals and level. Here are some examples in Europe:

Nice Côte d’Azur by UTMB® (France)
From September 29 to October 1, 2025, this race offers varied routes between the sea and the mountains, giving participants exceptional views of the French Riviera along with a challenging elevation profile in a unique Mediterranean setting.

HOKA Val d’Aran by UTMB® – MAJORS EMEA (Spain)
Scheduled from July 5 to 7, 2025, in the foothills of the Spanish Pyrenees, this event challenges runners with routes ranging from 40 km to 120 km. Participants will explore wild landscapes, alpine passes, and pristine nature, all upheld by the competitive spirit and excellence of UTMB®.

Trail Verbier Saint Bernard by UTMB® (Switzerland)
Taking place from August 15 to 17, 2025, this trail runs through the heart of the Swiss Alps. Offering distances from 30 km to 100 km, the course traverses dense forests, deep valleys, and soaring peaks, ensuring an unforgettable alpine experience in a high mountain setting.

Ultra-Trail Snowdonia by UTMB® (United Kingdom)
Set from September 10 to 12, 2025, this race is located in the spectacular setting of Snowdonia National Park in Wales. With courses ranging from 50 km to 160 km, runners will encounter technical trails, sustained climbs, and breathtaking panoramic views of authentic Welsh landscapes. 

Participation strategy

Depending on your experience and goals, you can plan your season by integrating these races. For example, participating in the Trail du Saint-Jacques by UTMB® over a distance of 50K would earn you 2 Running Stones, while participating in the Trail Alsace Grand Est by UTMB® over a distance of 100K would earn you 3 Running Stones. By accumulating these participations, you increase your chances in the draw for the UTMB® Mont-Blanc.

Planning your trail season by integrating races from the UTMB® World Series is an effective strategy to accumulate Running Stones and achieve your dream of participating in the UTMB® Mont-Blanc. Choose races adapted to your level, respect recovery times, and prepare specifically for each event. With adequate preparation and strategic participation, you maximize your chances of stepping on the emblematic trails of Chamonix.

Photo credit: ODDOUX Franck, UTMB® 2021

L’article How to Prepare for a UTMB World Series Season est apparu en premier sur RunMotion Running Coach.

If you are a woman and want to start trail running, this article is for you! We offer you practical step-by-step advice to get started in trail running easily and enjoy the trails to the fullest, without any hassle. It’s not always easy to find advice that suits your needs and daily life, so follow us to discover how to get into trail running at your own pace and with confidence.

Choose a simple first run

Start with easy terrain

For your first outings, opt for trails that are not too technical. Look for parks, dirt roads, or well-maintained trails that do not have too many roots or rocks. This will allow you to familiarize yourself with the terrain without risking injury.

As you progress, include more technical terrain. The goal is not to immediately tackle difficult trails, but to gradually get used to varying terrain and managing elevation gain. By exploring slightly more challenging routes, you will gain stability and confidence.

Plan your route

Planning your route is all the more motivating. Don’t hesitate to explore trails that have always appealed to you, including those that seemed too steep or intimidating. Use apps or online maps to find routes suitable for your level, for example on Strava. There is also the Openrunner app, which allows you to map out your routes in advance and visualize the elevation gain to better plan your outings.

Although Openrunner offers many features, when starting out, it can be reassuring to stick to marked trail routes, such as in the Trail Stations network (On track), where you can discover routes tailored to your desires and level.

Gradually increase the distance of Your outings

Start with short distances to gradually acclimate your body, and as you progress, increase the distance of your outings to reach your goal. For example, if you aim to participate in a fifty-kilometer race, start with short routes and gradually increase the number of kilometers covered in each session. This will allow you to tailor your training, improve your endurance, reduce the risk of injury, and get closer to your goal.

For longer outings, don’t hesitate to split them into two sessions, either on the same day or on two consecutive days, to facilitate your progress and better manage your fatigue.

Begin trail running with a personalized training plan

If you have a goal but don’t know how to approach it, don’t necessarily have time to join a club, or are looking for more flexibility in your training, RunMotion offers training plans tailored to your goal and level. You choose your training days and the terrains you have access to, and the app provides you with a personalized plan.

You can modify your training days each week to adapt to your constraints, follow a plan without any hassle, and benefit from expert advice. Moreover, you have the option to add cross-training activities, such as indoor cycling, PPG, or even swimming, to vary your workouts and optimize your progress.

The idea is to find the right balance between your personal obligations and your passion for trail running, while allowing you to progress at your own pace. With RunMotion, organizing your training becomes simple, flexible, and perfectly aligned with your ambitions.

Essential equipment for getting started in trail running

Even if you already have running shoes, investing in a specific pair for trail running can be very useful. These shoes provide better grip and cushioning suitable for varied terrains, allowing you to run safely on technical trails.

When it comes to clothing and accessories, it is essential to opt for technical apparel. Choose lightweight, breathable clothes that are suitable for your female morphology.

If you are looking for equipment designed specifically for women, we invite you to discover our dedicated article on the subject. To complete your gear, also prioritize practical accessories, such as a small backpack or a belt equipped to carry water, your phone, and if necessary, a headlamp for late afternoon outings.

For starters, your basic equipment will be more than enough. As you progress, you will add to your gear to optimize your comfort and performance. You can do this by rewarding yourself, for example. Thus, after achieving a small goal, such as your first 10 km trail run, treat yourself to more technical gear, such as a hydration vest. This will allow you to celebrate your progress and stay motivated to pursue your goals.

If you are interested, you can find our article on this topic right here!

Safety in trail Running for women

Before heading out, it is important to inform a trusted person of your route and estimated return time. This ensures your safety in case of unforeseen circumstances and helps you stay calm during your outing.

To enhance your safety in trail running, it can be reassuring to share your route in advance or broadcast your real-time location to a loved one. This way, in case of a problem, the person will know exactly where you are.

To enhance this safety and share the experience, it can be very motivating to run in a group or with a friend. Joining a local club will allow you to benefit from support, exchange advice, and make each session more enjoyable. Many trail clubs exist in France and offer outings on weekends or in the evening, potentially allowing you to find a time slot that works with your schedule.

Finally, always be mindful of the weather conditions before hitting the trails. Check the weather and adjust your equipment accordingly, for example, by bringing a light raincoat, a hat, or gloves if necessary. The mountains and trails can quickly become dangerous, so it is crucial to stay vigilant and prepare properly for each outing.

Progress at your own pace and enjoy every moment

If you feel the need to slow down or walk more, don’t hesitate to adjust your pace according to what your body tells you. The important thing is to progress at your own pace, without putting pressure on yourself.

Every outing in nature is an opportunity for discovery and rejuvenation. It is a moment just for you, allowing you to clear your mind, take stock, and make progress in your personal development. Whether it’s an unexpected landscape or a pleasant feeling of well-being during the effort, let yourself be surprised by these timeless moments and fully enjoy this break that belongs to you.

Women who have made their mark in trail running

It is inspiring to see athletes like Courtney Dauwalter, Marianne Hogan, and many others who have made their mark in the world of trail running despite obstacles. Their determination and ability to overcome challenges – whether balancing family life and training or facing prejudices about women’s capabilities – show that trail running is accessible to everyone.

Moreover, many women have trained with RunMotion for their trail runs and achieved great performances, as evidenced by the stories of France, Finisher of the Endurance Trail, Fanny, Finisher of the Trail du Drac, and Pascale, Finisher of the Marathon du Larzac. Their successes prove that regardless of your level, with passion and perseverance, you can surpass yourself and write your own success story on the trails. If they can do it, why not you? Everyone can progress at their own pace and achieve great things. So, set goals, remember that every small step counts towards turning your dreams into reality.

Ready for the adventure?

Starting trail running as a woman gives you the chance to discover an exciting sport at your own pace. By choosing accessible routes, equipping yourself with essential gear, and following an adapted training plan, you can fully enjoy every moment in nature.

Be inspired by athletes who have paved their own way despite obstacles, and remember that every small step brings you closer to your personal success. Put on your shoes, grab your backpack, and with your RunMotion Coach app to stay organized, all that’s left is for you to go explore. Enjoy your run and have fun!

L’article Trail Running for Women: A Beginner’s Guide est apparu en premier sur RunMotion Running Coach.

Are you looking to optimize your muscle recovery? Tired of soreness and pain that stop you from training properly? We tested the JOLT pressotherapy boots for you and share our thoughts! Utility, benefits, and how to integrate them into our routines – we tell you everything about JOLT Boots 1.2.

What is pressotherapy?

Pressotherapy is a method that uses machines (here boots) to massage certain parts of the body. It is characterized by the application of pressure on different areas of the body to stimulate blood and lymphatic circulation. The devices have air-filled cushions that inflate and deflate to perform the massage. Special boots for legs, sleeves for arms, and belts for the abdomen are used to target different areas.

Useful for recovery

In the context of your running or trail training, pressotherapy can be very beneficial for your recovery. Your muscles recover faster as you eliminate toxins, and the “heavy legs” effect is greatly reduced!

Whether for experienced athletes who use it to optimize their performance or for beginner runners to avoid leg pain, pressotherapy has benefits for everyone!

A technology historically used by physiotherapists

Historically, this type of technology was only used in the offices of health specialists. Financially inaccessible and unknown to the general public, few have been able to appreciate the effects of pressotherapy on a daily basis. Today, this technology has improved and is much easier to acquire and use, especially thanks to JOLT pressotherapy boots.

JOLT Boots 1.2

To enable us to test JOLT pressotherapy boots, they sent us the complete BOOTS 1.2 Pack. This pack contains pressotherapy boots, a control unit, and a storage bag. Everything arrived quickly and without any problems.

The JOLT Boots are equipped with 6 distinct air chambers that allow you to choose where to apply pressure, in what order, etc… A new technology called “soft flow” has been developed by JOLT to allow air circulation at 360° around the leg, without dead angles. As a result, drainage is optimized, and so are the effects. When using JOLT pressotherapy boots, you really feel like you are being massaged, and it’s super pleasant.

The storage bag is practical to prevent the equipment from taking up too much space. It also makes transportation easy. Especially since you can use JOLT pressotherapy boots without them being plugged in thanks to the built-in battery (2 to 4 hours of autonomy depending on the selected mode).

Using JOLT pressotherapy boots

For better recovery

Romain, co-founder of RunMotion Coach, tested the JOLT pressotherapy boots for the team. Romain uses them as a recovery tool after his training sessions. Quickly, he noticed improvements in his recovery abilities. Even after big sessions specific to his marathon pace (3’35/km), his legs quickly regain their lightness the next day.

Of course, muscle soreness can still persist, but the difference is noticeable. Romain was able to chain his sessions more easily! However, be careful not to use the boots in order to abruptly increase your training volume. You are more likely to get injured if you do so. Progression is key, and easy endurance sessions remain very important.

Simple installation

At first glance, it may seem like the installation is going to be complex. This is not the case at all. The explanations are clear, simple, and the connections are logical. And thanks to the storage bag, it is possible to compartmentalize each part. A good point for use and storage!

Once comfortably installed in a semi-prone position as recommended, we focus on starting up and the modes. You immediately feel that the boots are designed for post-training recovery. The names of the modes help to understand the purpose of each one, and an explanatory guide is provided. We start the pressotherapy session by reading the manual, perfect!

The most delicate adjustment is that of the pressure to be applied by the boots. Everyone has their preferences, and depending on the size of your legs, you will gradually adjust the pressure more or less strong according to what suits you best. It is worth noting that JOLT pressotherapy boots go up to 260 mmHg, which exceeds traditional models.

Where to buy JOLT pressotherapy boots

To improve your recovery and avoid heavy soreness the day after intense training sessions, buying JOLT pressotherapy boots will be of great help.

JOLT Official Website

You can visit the JOLT website here. They also have a lot of recovery equipment such as massage guns.

JOLT Promo Code

With the RunMotion private club, you get access to a special 10% discount with this promo code on JOLT boots. To access the discount, use the code RUNMOTION on the JOLT website!

Once on the site, you can change the language as well as the currency; the promo code will still apply.

Happy training!

L’article JOLT Compression Boots: Full Review est apparu en premier sur RunMotion Running Coach.

Preparing for a trail race is much more than a sporting challenge! Are you wondering how to balance a busy daily life and training? How to adapt your program to your level, your goals, your environment, or even your menstrual cycle? In this guide, I offer you my best tips to fully experience your trail adventure!

Setting realistic and motivating goals

It is essential to set clear goals, whether they are short-term, medium-term, or long-term, to motivate yourself and structure your training. For example, you could decide to participate in a 20 km race, improve your endurance on your usual routes, or beat your personal best on a certain distance. Each goal, even modest, allows you to see your progress.

By setting achievable milestones, you can measure your improvements over time and celebrate each success. This reminds you that your efforts are paying off and encourages you to continue.

Finding time to train for the trail

In a busy life, it is not always easy to find time to train, especially when your schedule is already packed between work, an active social life, and, for some, family life. However, there are several solutions to adapt your sessions to your reality. For example, it is not necessary to train five times a week from the start. A few well-planned sessions (3 or 4) can be enough to maintain a regular routine and allow you to progress at your own pace.

Another option is to take advantage of the lunch break. Running between noon and two can be a practical solution, as is the case for me: this organization allows me to come back in the evening and enjoy a moment of relaxation, have time to cook or take care of myself. Getting up earlier for a morning session is also an alternative to consider. It’s not always easy at first, but by adopting this habit, you can go to bed earlier in the evening and organize your day more effectively.

If you are a mom, try to organize yourself to free up some time for yourself. This may involve planning your sessions according to family availability. Also, weekends are an excellent opportunity to extend your sessions. While weekday workouts usually last about an hour, you can enjoy a Sunday morning for a longer outing, such as a hike and run training, which can even turn into a family activity where everyone progresses at their own pace.

Even a 40 to 50-minute session is beneficial and represents time saved. These short slots can easily fit into your day, whether you are going to get your bread, coming back from school after dropping off the kids, or even going to work running.

Moreover, it is entirely possible to add endurance sessions or strength training at home. These sessions, easy and quick to set up, allow you to vary your training without having to travel. Our PPG module available on the app, for example, allows you to strengthen your body to prevent injuries, directly from your home, for shorter or longer durations depending on your availability.

Personalized training plan adapted to your schedule

Training for the trail is about building a tailor-made plan adapted to your level and goals, while taking into account your schedule and personal constraints.

With RunMotion Coach, you choose when to do your sessions: during the week, focus on short and effective sessions, and on weekends, go for a longer outing. You can even adapt your workouts to the accessible terrains around your location. This evolving plan allows you to progress at your own pace, stay motivated, and avoid burnout.

Varying your training according to your environment

The choice of terrain is a key element to diversify and optimize your trail training. Depending on the environment in which you evolve, you can leverage different surfaces and gradients to specifically work on your endurance, speed, balance, and resistance. For example, urban routes allow you to enjoy green spaces, cycle paths, and surface variations, while natural mountain terrains offer rugged trails and elevation changes, ideal for strengthening your stability and getting used to the unexpected on the trails.

On RunMotion, you can specify the terrains you have access to. Whether you have long hills, short slopes, access to the mountains, or only an urban environment, the training plan adapts to your situation. The app offers you designed sessions to make the most of your training conditions!

Adapting your training to your menstrual cycle

The menstrual cycle influences your energy level and recovery capacity. By considering your different phases, you can adjust the intensity of your training to preserve your progress and motivation. Some moments are conducive to more intense efforts, while others require gentler sessions, or even refraining from running if you are in too much pain, not feeling like it, or feeling weak. By making these adjustments, you stay attuned to your body and avoid overtraining. If you’re interested, check out our comprehensive article right here!

Muscle strengthening to prevent injuries

Trail running involves many muscles and increases the risk of injury, hence the importance of integrating strength training sessions. By working on your core, stability, and leg strength with exercises like squats and lunges, you effectively prepare yourself to face technical sections and surprises on the trails. The advantage is that you can do these sessions at home, making them less cumbersome to integrate into your daily life.

Women more enduring than men in ultra-trail running

While men seem to outperform on some distances, ultra-endurance offers women a unique opportunity to demonstrate their perseverance and effort management. In ultra-trail running, nothing is impossible: this is where our full potential is revealed.

On classic distances (marathon or below), men run on average 10 to 12% faster than women. In ultra-trail running (100 km and more), this gap narrows, and in some races, the top women finish ahead of men.

This can be explained by several reasons:

– Women tend to better manage their pace over time, avoiding too fast starts and optimizing their energy consumption. At the UTMB® Mont-Blanc, this is very noticeable when analyzing the top 200 in the overall standings. It regularly happens that women finish in the same time as men who had a 1-hour lead at the halfway point.

From a physiological point of view, women have a higher proportion of slow-twitch muscle fibers (type I) than men. They have less explosiveness in general, but more endurance. Moreover, they have a better capacity to use fats as an energy source, delaying the depletion of glycogen reserves.

Finally, find your balance and progress at your own pace

Training for the trail as a woman is not so different from when you are a man, but taking into account certain specificities can be very useful. It’s about finding the right balance between a tailor-made training plan, realistic goals, and sessions that take into account your environment and constraints. By regularly combining complete sessions – including endurance, strength, and recovery – you prepare yourself to meet the challenges of the trail while preserving your health and motivation. You never regret a trail run. So put on your sneakers, organize your training sessions, and hit the trails: every stride brings you closer to your goals.

L’article Training for the trail as a woman: Complete guide est apparu en premier sur RunMotion Running Coach.

Trail running, with its varied terrains and technical challenges, requires a minimum of preparation if you want to progress while avoiding injuries. Whether you’re a beginner or an experienced trail runner, organizing your trail season is key to fully enjoying every race and achieving your goals. It’s especially important to plan your trail season in advance, as you often need to register early to secure your race bib.

With a calendar full of exciting events, here’s how to plan your year to get the most out of your training and competitions.

Choosing Your Main Trail Goals

In trail running, as in road running, it’s best to limit the number of main goals per year, especially for long trails. If you’re aiming for distances over 40 km, it’s recommended not to exceed 3 to 4 main goals in a trail season. Of course, you can participate in other preparatory races (without pushing yourself to the limit), but it’s better to stay reasonable if you want to run for many years.

For ultra-trails (starting at 80 km), it’s possible to do 2 to 3 ultras of 80-100 km in a season since they cause fatigue but generally last less than 24 hours.

Beyond that, particularly for 100 miles (160 km), 1 to 2 ultras are more than enough to allow for optimal preparation and proper recovery. These races exceed 24 hours of effort, often requiring one or two full nights outdoors.

The body can handle this temporary fatigue, but there is a risk of exceeding your limits with more than 2 ultras per year. You might try to focus on recovery, but generally, you return to work the Monday or Tuesday after the race, accumulating fatigue. You know the saying “Take care of your horse if you want to go far”? It’s the same with ultras if you want to continue for several seasons.

If possible, plan one main goal in spring and another in summer or early autumn to space out your races and give your body time to rest. With the wide range of available events, you’ll surely find the perfect race for you.

Alternating Main Goals and Preparatory Races

Short or medium-distance trails are ideal preparation stages for ultras or long trails. These intermediate races allow you to test:

• Your nutrition strategy.
• Your gear (shoes, pack, etc.).
• Your race pace.

For example, if your goal is a 100 km ultra, plan a trail of about 50 km 6 to 8 weeks before. This will help you refine your preparation without overloading your schedule.

Organizing Your Trail Training Throughout the Season

The goal of trail preparation is to reach your peak fitness on the day of your main goal. To achieve this, preparation is organized into key periods adapted to trail-specific requirements.

General Preparation

Begin with a general preparation phase, where you work on the basics: building endurance, strength, and speed.

This is also the time to include varied sessions, such as long runs, strength training sessions (a big plus in trail prep), or hill work. The volume and intensity of the sessions increase gradually.

Specific Preparation

During the 3 to 4 months leading up to your race, the preparation becomes more specific. Adapt your training to the terrain and elevation of your goal: mountain runs, technical trail work, and effort simulations. This phase resembles “trail preparation,” focusing on pace management and race strategy.

If you participate in preparatory races, schedule lighter days beforehand to arrive in good shape, and take time to recover afterward, as these races should support your main goal.

Often, training follows a cycle of 3 progressive weeks, followed by a lighter week to absorb the workload. Be careful not to overdo it during recovery weeks: they’re just as important for progress and injury prevention.

Finally, in the 10 to 15 days before your main race, you enter the “tapering” phase. Training volume and intensity decrease to ensure you arrive fresh and ready to perform/enjoy yourself on race day. In trail running, this period is crucial to allow your body to recharge before tackling the challenge. You need both physical and mental freshness to give your best during the race.

Recovering Well After a Trail

After a demanding trail race, it’s essential to give your body time to recover. Recovery time depends on the race distance and intensity:

• Short trail (<30 km): 1 to 2 weeks of active recovery.
• Medium trail (30-80 km): 2 to 4 weeks.
• Ultra (>80 km): 4 to 6 weeks minimum.

During this period, favor gentle activities like walking, cycling, or easy runs, and gradually return to more intense sessions.

Managing Technicality and Altitude

When planning your trail season, it’s important to consider the technicality and altitude of the races you want to participate in, especially if the terrains differ from where you usually train. Here are some tips for organizing yourself:

1. Choose varied races to improve
Including events with different profiles and terrains throughout your season can help you better prepare for your main goal. For example:

• A hilly race to work on endurance and pace.
• A technical race to familiarize yourself with rough trails.
• A high-altitude race if your main goal is in the mountains.

You can also, particularly if preparing for a highly technical trail or one with significant elevation, focus only on races with a high elevation ratio.

2. Plan strategic weekends to simulate race conditions
If you live in a flat area or far from mountains, schedule outings or short stays closer to specific terrains for your goal. These “Intensive training weekends” allow you to adapt your body to climbs, descents, and technical trails. For more advice, check out our article on these weekends here.

3. Account for altitude in your preparation
If some of your races are at altitude, plan to arrive a few days early to acclimate. Include preparatory events or outings with some elevation earlier in the year to get your body used to this type of effort.

Plan Your Trail Season with RunMotion Coach

The RunMotion Coach app helps you structure your trail season optimally. The earlier you define your main goal, the more gradual and complete your training can be. If you set a goal within 3 months before a race, the app will support you with a program focused on specific preparation for the event.

RunMotion Coach doesn’t stop at adding your race goals: you can also integrate strength training (PPG) sessions, stretching, or even plan training camp to prepare for technical terrains or elevation. These features help you build a complete training plan adapted to your schedule.

A Few Example Trail Seasons

Preparing for the UTMB (or the TDS) at the End of August

The UTMB® is typically the peak of your season. As soon as possible (the draw takes place in January), set the goal as your main objective in the RunMotion Coach app. Plan a 80-100 km race (a bit more than 50% of the target distance) about 6 to 8 weeks before the race, so between late June and early July. Before that, you can do several races of 40-60 km to start preparing your body and strategies, including your nutrition strategy. Start early with training camp, spacing them 3 to 4 weeks apart at a minimum.

Preparing for the Diagonale des Fous and the Festival des Templiers

If you have a major race in autumn, like the Diagonale des Fous or the Festival des Templiers, you can aim for another main goal in spring, such as an 80-100 km race (or more) in May during the MaXi-Race or Trail de Haute Provence. This will give you time to recover and start another 4-5 month training cycle. You can add several intermediate races as well.

Combining UTMB® and Diagonale des Fous?

Depending on the year, there are 7 to 8 weeks between the UTMB® Mont-Blanc and the Diagonale des Fous. Some elite and amateur runners are tempted to do both. While not impossible, we advise against it because preparing for the Diagonale des Fous requires training on more technical terrain than the UTMB® Mont-Blanc. After the UTMB®, you’ll need 3 to 4 weeks to recover and “improvise” until the Diagonale des Fous, leaving little time for proper preparation.

Additionally, before an ultra trail, you need mental and physical freshness, which is hard to achieve less than 2 months after another ultra. It’s better to spread these goals over two years.

Have a Great Trail Season!

In summary, planning a trail season requires a real strategy: choose your races carefully, respect recovery times, and adapt your training to your environment. With RunMotion Coach, every season becomes the perfect opportunity to progress and enjoy your adventures in nature. Happy training, and see you on the trails!

L’article How to plan your trail running season? est apparu en premier sur RunMotion Running Coach.