Your main running objective has just been completed? Congratulations on what you have achieved, whether you met your goal or not. In both cases, you need to recover before moving on to your next goal. Let’s look at how to recover properly after a race together.

Recovering well right after the race

When you have just finished your race, it is recommended to hydrate well because it is not uncommon to be slightly dehydrated upon arrival. You can choose to drink mineral water, possibly sparkling, herbal tea, or a post-workout drink.

Also take advantage of the metabolic window to eat proteins and carbohydrates: dried fruits, bananas, nuts, ham, cheese, gingerbread, or others. This way, you provide nutrients that are useful for recovery.

Within 30 minutes after your effort, you can walk a bit, or even jog for 5 to 15 minutes, similar to your cool-down sessions during training. However, do not stretch as your muscles have already been well stressed. If you really want to stretch, do not overdo it.

Recovering well for the rest of the day

If you feel tired, do not hesitate to take a nap after your race or relax. Keep drinking regularly. Just like for recovery after intense sessions, you can put on compression socks to recover or massage yourself.

Recovering in the days after the race

Recovering after a 5km or 10km race

In general, this kind of race does not leave too much muscle soreness (unless it was your first one). The next day or the day after, you can then run in fundamental endurance for 30 to 50 minutes, or even go cycling. The goal is to enhance blood flow to the legs to aid recovery.

You could potentially move quickly to a new preparation, but we recommend taking 4-5 calm days, with a bit of rest and possibly one or two slow runs. It is also an opportunity to assess, before moving on to your next goal and a new training plan.

Recovering after a half marathon

The half marathon (road or trail) is quite demanding. When doing your first half marathon, it is common to have fairly intense muscle soreness. If that’s the case, start with a bit of cycling or walking in the following days. You can resume slow runs 5 or 7 days after your race. Do not start back too quickly with intense sessions.

If this half marathon is an intermediary race in preparation for a marathon for example, you can simply have 2-3 lighter days with fundamental endurance in the days following your half marathon.

Recovering after a marathon or long effort such as ultra trail

When you have properly prepared for your race and it goes well on race day, your body may want to continue in the same vein. This is a trap. Pushing too hard after a long effort causes long-term fatigue, with a rebound effect after 3-4 weeks.

So take at least 6 to 10 days off from running, with the possibility of a few bike rides or hikes. Resume when you feel like it. Then restart with slow runs, in fundamental endurance.

Find here our dedicated article on recovery after a marathon or long effort.

Giving yourself every chance to recover well after a race

The 3 pillars of recovery are: eating well, drinking well, sleeping well.

Eat healthily, with as many fruits and vegetables as possible. They contain antioxidants. Avoid overly acidifying foods such as processed dishes, cold cuts, red meat, etc. Also drink plenty to eliminate toxins. Finally, sleep as much as possible. It’s your best ally for recovering after a race.

Finally, if you had any pain during or after your race, do not hesitate to see a physiotherapist or osteopath within two weeks after your race.

How to train in the upcoming weeks?

If you are using RunMotion Coach, you can indicate after your goal that you want a recovery program for 2 or 3 weeks. You will have a little more rest than usual, slow runs in fundamental endurance, and lighter sessions from the third week.

This will also give you time to plan your next races

When you are ready to start preparing for your next goal, set it as your main goal in the app. If you feel you haven’t recovered enough yet, indicate that you want a lighter 2 weeks to start your training plan.

Good recovery, and see you soon!

L’article How to recover after a race or big running goal est apparu en premier sur RunMotion Running Coach.

The CCC® is one of the flagship races of UTMB® Mont-Blanc. The course covers a good part of the second half of the UTMB®, but with specificities. If one day you dream of running the UTMB®, the CCC is a race to put on your agenda. Covering a distance of 100 kilometers and 6000 meters of positive elevation, the start from Courmayeur – Champex – Chamonix takes place in the center of Courmayeur in Italy. Find our tips for managing your CCC®.

The CCC: A long and difficult first climb from Courmayeur

The UTMB® route passes through Courmayeur and the Bertone refuge. Even though the CCC® starts from Courmayeur, the route does not go directly to Bertone.

The start from Courmayeur (around 1200m altitude) creates a unique atmosphere in the village of Courmayeur, to the sound of Vangelis’ “Conquest of Paradise” music. A first stretch of about 1km in the center of Courmayeur allows you to start on a flat surface before slowly seeing the slope rise. The route is wide at the beginning. Even when you reach the first trails, the path remains wide, on a 4×4 track.

The UTMB® climbs to the Bertone refuge on the left at km 3, while the CCC® continues on the 4×4 track until km 4.5 in the hamlet of Tsapy. You have to take advantage of these first 4.5km to find your pace. Because the single trail starts just after this hamlet. After that, it will be very difficult to overtake in the single trail up to Tête de la Tronche at km 9.

When we say to find our pace, it means neither too fast nor too slow… Indeed, it’s 1000m of positive elevation in 4.5km, like a Vertical Kilometer, with a slight respite halfway. Therefore, you should not start too slowly at the risk of getting stuck behind a group that is too slow, but also not start too fast because besides bothering the runners behind you, there is the risk of starting too fast and giving too much while there are still more than 90km to go…

The key word remains caution on this climb to Tête de la Tronche (2584m altitude)! If you have brought poles, they will be out at the beginning of the single trail. Preserve your thighs as much as possible.

The CCC: the switch from Tête de la Tronche to Val Ferret

Once you reach the top of the endless Tête de la Tronche, it’s time to switch to the Bertone refuge. You can then start running at a moderate pace again. The Bertone refuge is at km 13 of the CCC. If the weather is clear, take the time to look at the majestic Mont-Blanc in front of you, and the Grandes Jorasses!

Then there are 12km on a balcony facing Mont-Blanc, like a roller coaster, with a continuous succession of small bumps, most of which are runnable. Try to stay as relaxed as possible, do not put too much intensity on this part. You start the short but quite steep descent towards Arnouvaz at km 25.

Passing through the Grand Col Ferret

You arrive at the end of the Val Ferret, at least in its lower part. You will have to get ready to say goodbye to Italy and climb about 750m to reach the Grand Col Ferret (2537m altitude). Often windy, it will be perceived differently depending on everyone’s sensations. If you have been cautious until now, it is quite steep but regular, and it goes much faster than the Tête de la Tronche! If you have already put too much intensity, it can already strain your thighs.

You arrive at the border between Italy and Switzerland. And less than 5km as the crow flies from Mont Dolent, the France-Italy-Switzerland border.

Welcome to Switzerland

Switzerland is welcoming! Through its villages that you will encounter later, but also by offering you a first gentle and lasting descent of nearly 20km! However, be careful, it might be a trap We often tend to push hard in the descent towards La Fouly. Some runners say that from there, we can start to let go.

It’s, in my opinion, a mistake. You still need to save your thighs. Stay in basic endurance or just slightly above. Because the descent is long. Many runners give too much in this part and end up walking for a long time to recover after La Fouly, while the part from La Fouly to the foot of the Champex Lac climb is largely runnable if you haven’t made any mistakes. The few seconds gained at the beginning of the descent to La Fouly are then paid for in several minutes of walking on the flat afterward.

La Fouly is a typical village, with a very welcoming refreshment station and volunteers. The paths near the Dranse river are very pleasant and offer shade under the trees. We are approaching the climb towards Champex Lac.

The climb to Champex Lac

The climb to Champex Lac is steep but fairly short (about 400D+). It challenges your thighs after a long flat section. You will then need to shorten your steps and use your poles for the rhythm. At the top of the climb, you arrive at the magnificent Lake Champex

The first runners have already passed in the early afternoon, but for many runners, the climb is done at night. In Champex, at km53, a refreshment station is available. It is often said that the CCC truly begins now! Even though, of course, your thighs are no longer fresh.

Don’t hesitate to take a break to start fresh. You have roughly a sequence of 3 climbs and descents of 700 to 800m elevation: Bovine, Catogne, and Tête au Vent.

The sequence Bovine, Catogne, and Tête au Vent

At the start of Champex, along the lake is flat, and the part up to the foot of the Bovine climb is generally runnable.

Bovine climb

Now, you have to deal with less fresh legs and not ask too many questions. The Bovine climb has a slight flattening before a steep but fortunately not too long ascent. The descent to Trient is quite technical, so be careful with the roots if you are passing at night. You will be glad to have trained downhill running!

Catogne climb

Another refreshment station is at Trient, a small Swiss village known for its pink church. We are at km70, and the next climb is still very steep. Fortunately, the slope softens towards the end, and when you arrive at Catogne, the descent to Vallorcine allows you to go quite fast, with a narrow path at first, a wide track towards the ski lifts, and a more technical end of the descent in the forest before reaching Vallorcine.

Vallorcine is the last “complete” refreshment station. There is a little less than 20km left, and if you have good feelings, you know you will make it. If you are struggling, you will have to start cautiously, with a little over 3km on a slight incline up to Col des Montets.

The Tête au Vent – Flégère climb

At Col des Montets, you see the wall rising for the last climb! When you get there at night (generally for runners between 50th and 1000th place), there is almost a poetic aspect. You see the fireflies of runners with headlamps wandering above you. This climb is made up of blocks of stones, in the form of stairs.

The Tête au Vent climb is legendary for CCC and UTMB runners. Those who pass it at night have an even more daunting task because as you reach Tête au Vent, the trail remains very technical until Flégère, with a lot of rocks. Runners in the top 50 and those in the second half of the ranking witness a grand spectacle with a view of the entire Mont-Blanc range!

The arrival of the CCC in Chamonix

Once you reach Flégère, which provides a light refreshment, mainly liquid, you are almost there! The descent to Chamonix is done with what you have left. If you are exhausted or feel pain, you will manage as best as you can. If you feel good, you can put your last strengths into the battle on this descent! It has many hairpin turns but is rather runnable!

When you cross the Arve, all you have to do is savor the last kilometer in the streets of Chamonix. You may already be imagining the finish arch… The applause in the streets. We’ll let you discover the atmosphere at the finish and the emotion of crossing the finish line

Equipment for the CCC

For the CCC, there is a list of mandatory gear. We let you take note of this equipment. Special attention should be paid in case of difficult weather conditions (rain, snow, cold, wind). And of course, your headlamp if you will spend a significant part of the race at night.

Regarding nutrition, the refreshment stations are generally positioned every 10 to 15km, which allows you to refuel sufficiently with water. You can also bring purees, bars, or gels for extra energy between the refreshments. We recommend that you plan your nutrition strategy in advance for your ultra trail.

For me, the CCC 2021 is an unforgettable memory with magnificent landscapes, very mild weather (almost a bit hot), and a well-controlled management to finish in 15h21 (147th).

All that’s left to do is to wish you a good race! And if you read this article early enough, do not hesitate to download RunMotion Coach, the official coach of UTMB® Mont-Blanc to prepare

Image credits: UTMB® Mont-Blanc official website

L’article CCC race strategy: Tips and course breakdown est apparu en premier sur RunMotion Running Coach.

You are registered for the UTMB? And you’re wondering how to manage your effort on this extraordinary course and race? We will give you our advice to succeed in your race, whether you simply want to finish the UTMB, finish it in less than 40 hours, or even less than 30 hours. We won’t discuss the management for the champions, they already have their coach

For my part, I experienced 2 diametrically opposite experiences. The first one, a DNF in 2022 due to knee pain from km20 to Champex at km130. The second one, in 2023, floating on cloud nine by finishing the UTMB in 29h24 thanks to the experience gained. So I will try to give you the keys to succeed in the UTMB!

The UTMB start in Chamonix

The start is already a condensed emotion. The streets of Chamonix are packed to the brim. The starting gates open about 1 hour before the fateful hour. If you’re aiming for a good time, it’s best not to be late so you’re not too far back at the start. Otherwise, stay in the second half so you don’t get carried away.

The wait at the start is long, often in full sun, so make sure to wear a cap (or something to cover yourself if it rains) to not lose energy. Stay seated for as long as possible. You can arrive jogging 5 minutes but you will cool down so there’s no need to warm up extensively before.

The adrenaline rises as 6 PM approaches. There are two schools of thought: those who are overwhelmed by emotion, reminiscing about all the sacrifices in training and thinking about their loved ones. And those who try to remain focused. In any case, these memories will remain etched in your mind.

The music Conquest of Paradise by Vangelis resonates in Place du Triangle de l’Amitié at the starting area!

The UTMB is oooooon!!!

The race starts! The streets are filled with people and the encouragement is magical! Everyone can enjoy the cheers and enthusiasm of the Chamonix city. Caution!! There’s no need to start at 15km/h, there are still 171km to go, you have to consider that the first 10 kilometers are just a warm-up. We absolutely stay in fundamental endurance, with maximum ease.

The first 10 kilometers of the UTMB to Les Houches are relatively flat, so save as much energy as possible, gaining 5 minutes (30’’ per kilometer) is completely useless compared to the duration of the effort.

The climb to Col de Voza

The atmosphere on the early slopes of Col de Voza is akin to the Tour de France! Guaranteed atmosphere! Be sure to remain very easy, it’s the first climb, stretch out your legs well. It’s already worth taking out the poles to save your thighs as much as possible. Don’t listen to the supporters who tell you “go for it!”

The climb to Col de Voza is steep at times. Remain as relaxed as possible.

The descent to Saint-Gervais

Be careful with this first descent. A path descends straight down a ski slope with the steepest slopes of the UTMB! Save yourself as much as possible and stay focused to avoid immediately tearing too many muscle fibers in the first descent.

There’s a bit of variety with forest paths, but the descent to the center of Saint-Gervais is steep almost the entire way. During my first UTMB, I started to feel knee pain at the end of the descent, which handicapped me for the rest of the race.

In any case, gaining or losing 5 minutes in this descent is absolutely negligible in the duration of the race. You must absolutely not push yourself too hard.

The light is starting to fade, but most runners don’t put on their headlamp until the Saint-Gervais aid station.

From Saint-Gervais to Contamines-Montjoie

In Saint-Gervais, fill up your water bottles, you can eat a bit but don’t stay too long at the aid station. The atmosphere in the streets of Saint-Gervais is excellent and it feels good to get going again after the long descent.

The paths to Contamines are hilly and quite playful. You may feel like picking up the pace but it’s too early in the race. Stay cautious and watch out for roots as it’s the first sections of the night and there are sometimes roots.

Col du Bonhomme – Chapieux

The passage at Notre-Dame-de-la-Gorge is a last moment of effervescence, the climb up the Voie Romaine is worthy of a Tour de France climb! It’s the end of civilization before Courmayeur. It’s starting to get pitch dark. You have to consider that it’s the beginning of the night, and you have to save your strength to fight against the elements and night fatigue. The climb to Col du Bonhomme can be very windy. Still, be careful not to cover yourself too much.

The hardest part of this section is the descent to Chapieux, very steep and sometimes slippery. It’s best not to strain your thighs too much at this stage of the UTMB. When arriving at Chapieux, it’s better to eat something warm to cope with the cold night ahead.

Chapieux – Lac Combal – Courmayeur

The climb to Col de la Seigne is in two parts. A first undulating section to the Mottets refuge and then a steep climb. The peak reaches 2500m, it’s late at night, it’s often cold, and you may experience some nausea (I remember seeing runners vomit at the top). This is often where the first setbacks occur if you started too fast. Try to control your heart rate.

Once over the col, you cross into Italy. The descent is short. You quickly climb back up to the left to the limestone pyramids. It’s very technical, on protruding stones. It’s hard to accelerate on this section, even when going downhill. Above all, avoid getting injured. Arriving at Lac Combal gives a taste of Italy, with an aid station, you’ll soon be in Courmayeur.

The climb to the Mont Favre Ridge, before Courmayeur, is steep but not too long. The descent to Courmayeur, on the other hand, is very steep. Fortunately, it’s fairly short, but you’ll be glad you did a lot of strength and general physical preparation! Otherwise, you may already be in trouble…

Courmayeur: The UTMB truly begins!

Here we are, almost halfway through the UTMB! It’s the first major aid station. Most trail runners stop for 20 to 40 minutes. It’s for many the first real refueling after sunrise. Better refuel! You need to replenish your carbohydrates and hydrate well. Mentally, the new day and the halfway mark mean that the UTMB truly starts here!

Courmayeur – Refuge Bertone – Grand Col Ferret

You can leave Courmayeur slowly to digest well. You will especially need to be able to pick up the pace as soon as you reach Refuge Bertone. Indeed, the path flattens out and there are 13 km rather easy where you can save time by running up to the foot of Grand Col Ferret.

The climb to Grand Col Ferret is formidable, it’s steep, often in full sun. You need to be patient during this climb, in order to regain momentum on the descent.

La Fouly – Champex Lac

At the border between Switzerland and Italy, at Grand Col Ferret, the descent is long, almost 20 km! You mustn’t “let the horses loose”! You should run as much as possible, but while preserving your thighs because the more you run, the more time you gain. If you go 2 km/h too fast, you risk having to walk a long time to recover.

The more you can run to La Fouly, the better! The aid station at La Fouly is important, you should take it, but don’t linger too long. Runners usually prefer to refuel for a longer period at Champex-Lac. If you feel good, the section between La Fouly and Champex-Lac goes by quickly. If you’re not feeling well, you need to endure and reassess at Champex. Family and friends are allowed at the Champex aid station, it can do wonders! At this point, you start to hurt everywhere!

Champex-Lac – Vallorcine

Leaving Champex, you have to cover 4-5 kilometers before facing a tough climb before La Giète! It’s not very long but very steep. You have no choice but to move forward! Then the descent to Trient is quite steep and full of roots. Stay focused. Relax your thighs as much as possible.

Trient and its pink church are an opportunity to replenish your energy before one of the steepest climbs of the UTMB course. Like the previous one, fortunately, the climb doesn’t exceed 600m of positive elevation… The descent to Vallorcine is still quite technical. Indeed, from Champex onwards, the kilometers don’t seem to pass quickly!

Vallorcine – Chamonix

Vallorcine is the last real aid station of the UTMB (there is a light aid station at La Flégère) before reaching the long-awaited finish in Chamonix. When you’re there, only an injury will prevent you from reaching the finish line! In 2023, a variant of the UTMB course (usually passing by Tête au Vent), far from being a gift, technically challenging, had nothing to envy of the original course. Once you’ve reached La Flégère, you must manage the final descent of the UTMB.

In this descent, you see everything. Those who rush down, those who limp, those who secure the last descent, those who wander like zombies!

Here you are arriving in Chamonix! I won’t describe the UTMB finish, everyone experiences it differently. I sincerely hope you get to experience it yourself! I hope this article will help you manage your UTMB well.

There will be tough moments. It’s unavoidable in an ultra trail. But knowing the UTMB course, via this article, or through a 3-4 day UTMB reconnaissance is a big plus.

You can tell us about your adventure here, especially if you’ve prepared with RunMotion Coach, the personalized trail training application, with a very useful general physical preparation module for ultra trails!

L’article UTMB strategy: Tips and course breakdown est apparu en premier sur RunMotion Running Coach.

Shokz (formerly AfterShokz) is now a major player in the world of sports audio gear. The brand stands out thanks to its unique bone conduction technology and its strong commitments to the sports community.

As the official partner of the UTMB World Series and the Paris Marathon, Shokz supports athletes at the most prestigious events and continues to cement its leadership in the market.

Its flagship models, the OpenRun Pro 2 and the OpenSwim Pro, each meet specific needs and appeal to the most demanding runners, trail runners, and swimmers.

Shokz OpenRun Pro 2: the ultimate companion for runners and trail runners

The Shokz OpenRun Pro 2 is the direct evolution of the previous OpenRun Pro and stands out as one of the best audio headsets for running and trail running.
Thanks to bone conduction technology, users can listen to their favorite music or podcasts while keeping their ears completely free, allowing them to remain alert to their surroundings. This feature is especially valuable for the safety of usersboth in urban environments and in the mountains.

Listening in urban environments

In the city, runners, cyclists, and pedestrians need to stay aware to remain safe. Unlike traditional in-ear headphones that completely block external noise, bone conduction headphones keep the ears open, allowing users to hear traffic noise, public announcements, and conversations around them.
This increased awareness significantly reduces the risk of accidents due to lack of attention and creates a greater sense of security. It also provides better comfort by avoiding the feeling of isolation often experienced in a busy urban environment. For anyone training in the city, the Shokz OpenRun Pro 2 is an ideal choice, combining listening pleasure with safety.

Listening on the trail or in the mountains

Shokz is a partner of the UTMB World Series, and the OpenRun Pro 2 is a perfect fit for trail running. It allows you to enjoy audio content without being cut off from external sounds. When running on technical mountain trails, hearing nature or other runners greatly improves safety. Just as in the city, where listening for vehicles and pedestrians is essential, the headphones strike the perfect balance between enjoying music and remaining alert.
Thetop sports headphones also deliver richer, more detailed sound, with improved bass compared to the previous model. The redesigned headband provides better stability and enhanced comfort, even over long distances. At a feather-light weight of just 30 grams, the OpenRun Pro 2 is easy to forget once it’s on.

Battery life now reaches 12 hours of continuous listening, covering the majority of long training sessions, mountain hike-runs, or races (since you won’t necessarily listen to music for the entire event). The quick-charge system gives you 2.5 hours of listening with only five minutes of charging.
Its Bluetooth^Ⓡ 5.3 connectivity ensures compatibility with most smartphones and GPS watches, while the dual noise-canceling microphone guarantees clear conversations even in noisy environments.

The OpenRun Pro 2 positions itself as the go-to headset for runners and trail runners who want to combine safety, comfort, and audio quality. We found nothing but strengths in these professional running headphones!

Shokz OpenSwim Pro: the 100% waterproof bone conduction headset for swimming

The Shokz OpenSwim Pro is designed for swimmers and triathletes looking for a fully waterproof headset. With an IP68 rating, it easily withstands prolonged immersion and the most demanding aquatic environments. This makes it an ideal partner for swimming in the pool, open water, the sea, or lakes.

A major innovation of this model is that the Shokz OpenSwim Pro now combines Bluetooth functionality with a 32 GB internal memory. This allows you to store playlists or podcasts directly and listen to them underwater, but also to connect the headset to your smartphone during dryland training.

The flexible headband design ensures a perfect fit, even during dives and turns. Bone conduction technology eliminates the need for in-ear buds and provides optimal comfort, even during extended sessions. Battery life reaches 9 hours in Bluetooth mode, easily covering multiple workouts without needing to recharge.

With its dual MP3/Bluetooth mode, large internal memory, and complete waterproofing, the Shokz OpenSwim Pro stands out as the best headset for regular swimmers.

OpenRun Pro 2 or OpenSwim Pro: which one should you choose for your sport?

The two models cater to different profiles. The OpenRun Pro 2 is better suited for road runners, trail runners, and cyclists thanks to its open design, light weight, and extended battery life. The OpenSwim Pro, on the other hand, is primarily intended for swimmers and triathletes who need a fully waterproof bone conduction headset capable of storing their music internally.

Shokz has managed to create audio headsets perfectly adapted to the specific needs of each discipline, while maintaining the comfort and safety that make its bone conduction technology so successful.

Detailed comparison: Shokz OpenRun Pro 2 vs Shokz OpenSwim Pro

Why choose a Shokz headset?

Shokz bone conduction technology offers several key benefits. It allows you to stay constantly aware of your surroundings, improving safety both in the city and on the trails. Comfort is also superior to traditional in-ear headphones, which can become uncomfortable during long efforts. Finally, the sound quality of the latest models, particularly the OpenRun Pro 2, has reached an impressive level for an open-ear headset.

With the OpenRun Pro 2 and OpenSwim Pro, Shokz once again demonstrates its ability to innovate and meet athletes’ needs. Whether you are a runner, trail runner, cyclist, or swimmer, you will find in these models reliable companions for training and competition. The brand, already a partner of prestigious events such as the UTMB World Series and the Paris Marathon,, is firmly established as a key player in outdoor and indoor sports.

To purchase these models or learn more, visit the official Shokz website.

L’article Shokz OpenRun Pro 2 & OpenSwim Pro: bone-conduction headphones for runners est apparu en premier sur RunMotion Running Coach.

The Ultra Trail du Mont-Blanc is probably the most prestigious trail running race in the world. Every year, at the end of August, in Chamonix, all eyes are on the greatest trail champions. Find out about UTMB records.

Now limited to 10,000 participants on all races (PTL, UTMB, CCC, TDS, OCC, MCC, YCC), each one comes to push their own limits. And some come to break the records.

Record number of victories at UTMB: Kilian Jornet, François d’Haene, Xavier Thevenard and Lizzy Hawker

In the men’s category, Kilian Jornet and François d’Haene share the record for the most victories at the Ultra Trail du Mont-Blanc. They have both won the UTMB 4 times! Xavier Thevenard has won the UTMB 3 times.

In the women’s category, British runner Lizzy Hawker has won the UTMB 5 times!

The fastest: François d’Haene

Even if the course has sometimes varied slightly due to weather conditions or choice of paths, the distance and elevation gain are generally comparable each year.

The fastest UTMB record is held by François d’Haene in 19h01’54 in 2017. Most observers agree that the 2017 edition saw an incredible battle at the front of the race between François d’Haene, Kilian Jornet, Xavier Thévenard and Jim Walmsley.

The oldest: Marco Olmo

Italian runner Marco Olmo won the UTMB twice, in 2006 and 2007, at the age of 58 in 2007! He shows that experience is important in long-distance races.

The youngest: Kilian Jornet

And yet, the year following Marco Olmo’s victory, young Kilian Jornet won the UTMB at the age of 20, in 2008. Youth and determination can also triumph.

Thanks to the story of these great champions and the mythical course around Mont-Blanc, the UTMB is a true legend in trail running. Below you will find all those who have written their name at the top of the rankings in the main event.

Men’s UTMB Results

2003: Dawa Sherpal (Nepal)
2004: Vincent Delebarre (France)
2005: Christophe Jaquerod (Switzerland)
2006: Marco Olmo (Italy)
2007: Marco Olmo (Italy)
2008: Kilian Jornet (Spain)
2009: Kilian Jornet (Spain)
2010: Jez Bragg (United Kingdom)
2011: Kilian Jornet (Spain)
2012: François d’Haene (France)
2013: Xavier Thévenard (France)
2014: François d’Haene (France)
2015: Xavier Thévenard (France)
2016: Ludovic Pommeret (France)
2017: François d’Haene (France)
2018: Xavier Thévenard (France)
2019: Pau Capell (Spain)


2020: Canceled due to the pandemic

2021: François D’Haene (France)

2022: Kilian Jornet (Spain)

2023: Jim Walmsley (United States)
2024: Vincent Bouillard (France
2025 : Tom Evans (United Kingdom)

Women’s UTMB Results

2003: Krissy Moehl (United States)
2004: Colette Borcard (Switzerland)
2005: Lizzy Hawker (United Kingdom)
2006: Karine Herry (France)
2007: Nikki Kimball (United States)
2008: Lizzy Hawker (United Kingdom)
2009: Krissy Moehl (United States)
2010: Lizzy Hawker (United Kingdom)
2011: Lizzy Hawker (United Kingdom)
2012: Lizzy Hawker (United Kingdom)
2013: Rory Bosio (United States)
2014: Rory Bosio (United States)
2015: Nathalie Mauclair (France)
2016: Caroline Chaverot (France)
2017: Nuria Picas (Spain)
2018: Francesca Canepa (Italy)
2019: Courtney Dauwalter (United States)
2020: Canceled due to the pandemic

2021: Courtney Dauwalter (United States)
2022: Katie Schide (United States)

2023: Courtney Dauwalter (United States)
2024: Katie Schide (United States)

2025: Ruth Croft (New Zealand)

Do you want to beat your personal record on the UTMB or just finish it? Here are our tips to succeed at the UTMB with a personalized training plan.

L’article UTMB Records est apparu en premier sur RunMotion Running Coach.

Many former road runners (but not only them!) forbid themselves to walk during trail running training or races. But what does science say? To walk or to run, that is the question! Uphill, on flat terrain, downhill, hold on to your sneakers, walk or run, we’re going to unravel all of this together in this article!

The trail runner dilemma: walk or run?

When we think of trail running, we often imagine ourselves running at full speed in nature. But the reality is that trail running is a clever mix of running and walking. And even the ultra-terrestrial Kilian Jornet says so! So, how do you know when to walk or run in trail running?

The slope, your best friend… or not!

In trail running, the slope is often the decisive factor. The steeper and more difficult it is, the slower your speed will decrease until you’re almost at a standstill. At that point, between walking or running, it’s best to opt for a brisk walk! The advantages:

• A lower heart rate
• Better oxygenation
• Less energy expenditure
• Better management

Indeed, when you run, you expend energy both horizontally to move forward and create speed, and vertically to create that little suspension momentum where you have no ground support. Whereas when you walk, you only need to exert a horizontal effort to move forward and create speed.

Once you know yourself well enough, this is one of the best ways to improve uphill. In short, by walking on steep inclines, you will preserve your strength for the rest of the course. Clever, isn’t it?

Listening to your body, your best GPS

With experience, you will learn to feel when it’s time to switch to walking mode. But in the meantime, you can rely on your heart rate. Set a high zone on your heart rate monitor and as soon as you reach it, switch to walking until the summit or a point where the slope decreases. It’s an excellent way to manage your effort and save energy, especially if you’re a beginner or tackling long distances.

Or during an ultra trail or a long flat trail like L’Ultra Marin, for example, ideally to go faster, you should run all the time because the terrain allows it. But in terms of energy cost and your muscle capabilities, it can get complex over the kilometers. Indeed, to make sure you finish your race and manage your energy as you go, you can implement strategies by alternating running and walking: for example, 10 minutes of running for 1 minute of walking.

To help you, you can use poles, especially on uphills. You will save your thigh muscles in the climbs, allowing you to maintain a good pace on flatter or even downhill sections! Even if it requires some technique, for mountain trails in particular, poles will be a real advantage for walking portions.

How to incorporate walking and running into your trail training

Now that you know that walking and running are complementary, how do you incorporate them into your trail running training?

Natural interval training

Trail running is perfect for naturally alternating between walking and running. On steep climbs, don’t hesitate to manage your effort by walking at a good pace. Use your arms by placing your hands on your thighs and pushing on them to be even more effective! Indeed, walking fast and for a long time requires training!

On flat terrain and descents, increase your stride and maintain speed according to your level. It’s an excellent way to work on your endurance and power. These outings are called hike-and-run sessions.

Active walking, your recovery ally

On days when you’re not running, why not do a session of active walking? It’s ideal for recovering while continuing to work on your endurance. Plus, it will help you burn some extra calories!

Thus, you can go for a short walk, without too much distance or positive elevation gain. The intensity of your outing should be low and should promote muscle recovery. If you’re tired, it’s an excellent way to clear your mind and still get some exercise!

The challenge of 10,000 steps per day

You’ve surely heard of the 10,000 steps per day myth. Good news: recent studies suggest that 7,000 daily steps are enough to significantly reduce the risk of mortality or to lose weight. It’s a more achievable goal that will keep you active even on days without training.

Whether it’s for your trail running training, walking or running, the important thing is to find the right balance. Listen to your body, vary your training, and most importantly, have fun! After all, trail running is above all an adventure in nature. So, ready to lace up your sneakers, whether to walk or run?

L’article Trail Running: should you walk or run uphill? est apparu en premier sur RunMotion Running Coach.

The nutrition is a crucial factor for runners. A healthy diet contributes to the health and performance of runners. Whether it’s in everyday life, the weeks leading up to a race, or on race day.

RunMotion Coach has integrated nutrition content into its coaching application, in collaboration with an organic nutrition brand: Baouw. It is important for us to introduce Baouw, a company based in the Alps, firmly rooted in its values.

The Baouw Story

Baouw, created in 2017 on the shores of Lake Annecy, is above all a human adventure. The meeting of enthusiasts, with complementary expertise, led to the emergence of a nutrition brand deeply rooted in the outdoor sports world.

Gilles Galoux, an agri-food expert who has worked for major brands, has been interested in healthy and organic nutrition for several years. He wanted to create a nutrition company true to his values.

Benoit Nave wears multiple hats. A former high-level cyclist, he is an expert in the functioning of the human body: osteopath, nutritionist, and sports coach (including for Xavier Thévenard, multiple UTMB® winner). He aims to create the best possible products for athletes, with tailored nutritional inputs.

Yoann Conte is a Michelin-starred chef. His restaurant on the shores of Lake Annecy is an institution. Passionate about the mountains and sports, he contributes to creating Baouw products with tasty combinations and unique flavors.

This complementarity, along with the Baouw team of about twenty people, enables the offering of quality products, highly appreciated by the community of Baouwers…

The Baouw bars, gels, and purees, all organic, are conceived in the French Alps. The bars are certified Made in France.

Baouw, a brand deeply rooted in its values

Respect: for yourself, with products designed for health and sports. Respect for nature through organic farming that cares for the environment. And respect for current scientific knowledge.

Simplicity: healthy, raw, and minimally processed foods, without preservatives or chemical additives.

Pleasure: every day, as a snack, during training sessions and sporting challenges — to be enjoyed guilt-free, thanks to healthy ingredients.

Sharing: healthy eating with family, friends, or other nature enthusiasts. A comforting moment during effort. Sharing is also expressed through the community of Baouwers, consumers of Baouw purées and bars who advocate for healthy nutrition.

Baouw product ranges

Organic energy purées

Energy purées are particularly useful during the final third of a race when eating becomes difficult and you need energy. With no added sugar, these are truly purées, not compotes.

The idea came from the needs of ultra-trail runners. These purées were developed with athletes such as Xavier Thévenard, Benoit Girondel, and Julien Chorier. After 10 hours of effort, eating becomes challenging. Chewing becomes an effort within the effort — purées are therefore the easiest option!

The glycemic index of the purées remains moderate. It is recommended to consume one every 30 minutes while running.

We’ve talked about trail running, but you can also use them for other sports or as a healthy snack.

Baouw purée recipes include:
Banana – Kiwi – Vanilla
Raspberry – Strawberry – Basil
Pear – Apple – Mint
Sweet Potato – Carrot – Timut Pepper

Energy gels

Energy gels are often popular among marathon runners and endurance athletes, as they quickly deliver sugar to the body. We generally recommend not consuming them too early in the race to avoid blood sugar spikes.

In 2024, Baouw launched a new range of 100% natural products: energy gels. Baouw energy gels are your performance ally, with:

• 30g of carbohydrates (the same as a classic gel)
• On average 60% fruit, agave syrup (low GI of 15), and extra virgin olive oil
• A natural fruit taste with no chemical aftertaste
• Ideal for intense efforts

Baouw gel recipes include:
Red Fruits – Hibiscus
Peach – Matcha Tea
Apricot – Thyme
Banana – Vanilla
Lime – Mint
Pineapple – Coconut

Baouw electrolytes

A true revolution in hydration, these tablets contain:

• 706 mg of electrolytes per tablet, 60% more than competitors (values observed in 2024 on a sample of 11 brands)
• 4 essential minerals, 4 vitamins, and antioxidants — a complete formula
• Carefully selected ingredients for high absorption
• Natural ingredients: no artificial sweeteners, no coloring, no preservatives

Baouw electrolytes come in:
Lemon – Mint
Peach – Passion
Blackberry – Blackcurrant

Organic energy bars

Organic energy bars are useful for sports or as a healthy snack. As a snack, if you’re going for a run at lunchtime, you can have one around 11:30 a.m. Or if you’re training in the evening, you can enjoy one as an afternoon snack.

For sports, Baouw bars are particularly recommended for endurance efforts: trail running, road running, cycling, hiking, cross-country skiing, ski touring… Baouw bars are designed to provide long-lasting carbohydrates. Rich in healthy fats (from nuts and extra virgin olive oil) that are directly usable during exercise, they have a low to moderate glycemic index, ideal for endurance. This helps avoid blood sugar spikes and energy crashes.

It is recommended to eat one to two bars per hour for efforts lasting more than one hour, preferably with water.

Created by the Baouw team, Michelin-starred chef Yoann Conte ensured that the bars are delicious. You can find fruity bars (containing only the fruit’s natural sugars) or savory ones (mainly with vegetables and Guérande salt). It’s also interesting to alternate between sweet and savory for complementary nutrition.

Baouw bars are simply cold-pressed. There is no cooking, in order to preserve all the micronutrients. They contain no preservatives or additives. The antioxidants from fruits and vegetables act as natural preservatives.

Fruity Baouw bars

Raspberry – Pistachio
Vanilla – Macadamia
Banana – Pecan
Chocolate – Hazelnut

Savory Baouw bars

Olive – Cashew

Baouw protein bars (12g per bar)

Chocolate – Peanut
Red Fruits – Cashew
Apple – Cinnamon

Where to find Baouw products?

Here are all the great reasons to treat yourself with healthy, natural products. Baouw bars and purées are perfect for everyday life, training sessions, and race day.

And with such a wide variety of flavors, you’re sure to find bars and purées that will delight your taste buds!

You can find them in specialized stores (running, cycling, outdoor…) or organic shops. You can also order them from the official Baouw website. On the Baouw website, you can get a 15% discount with a promo code available in our private club (link in the RunMotion Coach app).

Photo credits: Benjamin Becker, Justin Galant

L’article Baouw: healthy sports nutrition for performance est apparu en premier sur RunMotion Running Coach.

Trail Shoes

In good weather, for short runs on easy terrains, regular running shoes may be suitable. However, on technical terrain with wet or slippery ground, it’s recommended to opt for trail running shoes.

What’s the difference? Trail shoes provide better grip on uneven surfaces and enhanced lateral stability. These shoes are stiffer, providing less foot movement. Some models are reinforced on the sides to reduce wear and tear, and in the front to protect toes from impacts against rocks.

Consider looking at the shoe’s drop and weight that suit you best, ensuring the right balance between lightness and comfort according to your goals.

If you’re not familiar with a brand’s sizing or need specific advice, it’s recommended to consult a specialized store for guidance.

If you prefer to shop online, compare the weight and drop of trail shoes on this shoe comparison website.

Trail Clothing

Be prepared according to weather conditions. In summer, if it’s very hot, bring one or two technical t-shirts and possibly a light, waterproof jacket in case of rain. For rainy weather, a waterproof jacket is essential. Check for waterproofing or water pressure resistance (measured in mm of Schmerber, named after the textile engineer who invented this measurement tool). A rating of over 10,000 Schmerber indicates high waterproofing level.

In cold conditions, wear multiple technical layers. Ensure to keep the body’s extremities warm (head, hands, feet) with a hat or cap against rain, waterproof gloves, and warm socks.

For bottoms, in good weather, opt for shorts or tights (which reduce friction). Choose one with pockets if possible, for practical storage of keys, energy gels, or other items. Among breathable and lightweight technical fabrics, consider checking out the CRAFT range, which offers high-quality textiles.

In trail running, compression socks are often seen. They can relieve calf muscles on long distances and provide thermal comfort (especially in cold weather or during summer to prevent sunburn on the calves).

Hydration System

Always ensure you have enough water. You have two options for this: use bottles in a bottle holder or waist belt, or use a Camelback backpack with an integrated hydration system. Make sure to clean the bottles or water pouches well, as they can harbor bacteria if not cleaned immediately after the trail run.

The waist belt or backpack should allow you to carry drinks, food, equipment, and even hold your poles. Make sure to choose the right size.

Poles

Poles provide more power during ascents by engaging both the lower and upper body. They can relieve leg muscles over long distances. However, they do require more energy expenditure. Therefore, it’s a strategy to adopt depending on the terrain.

Consider the size, which should be slightly taller than the height of your elbow when at a 90-degree angle. Check if the poles are foldable and easy to open/close.

Find all our advice on how to choose the right trail running poles.

Mandatory Gear

Finally, check the list of mandatory gear. The requirements may vary depending on the race and its length. Some commonly required mandatory gear includes:

– Fully charged mobile phone
– Minimum water reserve
– Personal cup
– Survival blanket
– Whistle
– Waterproof jacket
– Headlamp with batteries

Check the websites of the races for specific details: UTMB, Mont Blanc Marathon, Templiers, Diagonale des Fous, MaxiRace, and more.

We wish you the best for your upcoming trail runs. Being well-equipped for long hours of effort is never regrettable. Before races, make sure to test all your gear during training.

L’article Trail Running Gear: what you really need est apparu en premier sur RunMotion Running Coach.

Looking for technical and quality trail equipment to face all weather conditions? The waterproof jacket and rain pants are essential trail gear, whether for training or competition. In races, the mandatory equipment kit always includes a waterproof trail jacket and approved rain pants. Here are two perfect models for your upcoming trails, featuring the famous RaidLight waterproof pack.

RaidLight, French pioneering trail brand

For over twenty years, RaidLight has been a reference in trail and ultra-trail equipment. Created by Benoît LAVAL, an international runner, the French brand has built its reputation on technical, eco-responsible products designed for the specific needs of trail runners.

Based in Chartreuse, RaidLight has developed a great expertise and offers textiles that meet the requirements of the most selective competitions. Based in the Alps, RaidLight partners with major races like the Grand Raid de La Réunion, where weather conditions can vary greatly (very hot during the day, very cold and humid at night).

All RaidLight waterproof equipment is designed with the MP+ membrane, an exclusive technology patented by RaidLight. This membrane is recognized by thousands of trail runners as a guarantee of quality and reliability: extreme impermeability and optimal breathability.

The Ultralight MP+ Pack: complete equipment compliant with mandatory kits

The Ultralight MP+ Pack from RaidLight includes three essential pieces: a waterproof trail jacket, trail rain pants, and gloves. It’s an ideal choice for preparing for an ultra-trail as this pack perfectly meets the expectations of race organizers in terms of the mandatory equipment kit.

Technical and ultra-light equipment

The great advantage of this pack is its lightweight and compactness. Each element is designed to be ultra-technical, light, and compact, making it easy to pack in a trail bag without sacrificing performance, while ensuring great comfort during use.

The Ultralight MP+ jacket weighs only 150 grams and can be compressed into its own pocket, an important advantage when every gram counts on an ultra. The RaidLight trail rain pants are also impressive: weighing only 88 grams, they can be packed the size of an apple, almost becoming invisible in the bag. These waterproof garments are not only compliant with regulations but also designed for runners who want to run lightly.

Schmerber: understanding technical impermeability

An essential point in choosing a waterproof trail jacket is the Schmerber value. This term refers to a fabric’s ability to resist water pressure: the higher the number, the more effective the protection. The majority of ultra-trail organizations require a jacket with a minimum of 10,000 Schmerber to validate the mandatory equipment kit.

RaidLight Waterproof Jacket: 25,000 Schmerber

The RaidLight Ultralight MP+ jacket goes even further, with an impermeability of 25,000 Schmerber. In practical terms, this means it will protect you even in heavy rain or long hours of continuous showers.

But impermeability is nothing without breathability. With a value of 50,000 MVTR, this jacket allows optimal sweat evacuation, avoiding the “k-way” effect that can be felt with less technical products. This level of performance clearly places the RaidLight jacket above the competition.

RaidLight Trail Rain Pants: 20,000 Schmerber

The trail rain pants included in the pack follow the same logic. Ultra-compact and impermeable at 20,000 Schmerber, they offer maximum security during long mountain races or training sessions in bad weather.

As part of the mandatory equipment kit, these RaidLight pants are a guarantee of compliance and peace of mind if the conditions deteriorate, and they are a significant weight savings in your trail bag compared to competing pants.

Why the RaidLight Ultralight MP+ jacket is one of the best in its category

During my field test in the mountains, I was impressed by the versatility of this waterproof trail jacket. It becomes unnoticeable due to its reduced weight, but as soon as the rain arrived, its protection was immediate. No infiltration, no internal humidity feeling thanks to its outstanding breathability.

The comfort is enhanced by an adjustable hood with a visor and a transparent window on the wrist to check your GPS watch without removing the sleeve. On a very old model from the brand, there could have been a fragility issue at this level, but the design of the new models has resolved this problem.

The shoulders are also reinforced to avoid wear from backpack friction, a detail confirming that this product is designed to last.

With its 25,000 Schmerber impermeability and extreme lightness, the RaidLight waterproof jacket establishes itself as one of the best in its category.

The test of the Ultralight MP+ 20K/20K rain pants was also very successful. They are comfortable and do not cause irritation, even on long outings, which is sometimes the case with some existing trail pants.

Conclusion: essential gear for ultra-trail running

Between compactness, lightness, and performance, the RaidLight Ultralight MP+ Pack is undoubtedly one of the best investments for a trail runner, whether to tick all the boxes of the mandatory equipment kit, stay dry when it rains in the mountains, or simply ensure optimal comfort.

The RaidLight ULTRALIGHT 3.0 MP+ Waterproof Jacket is priced at €279.99, the RaidLight Ultralight MP+ Rain Pants at €129.90, and the gloves at €44.90.

You can find the waterproof pack on the official RaidLight website for €355, which is a reduction of around €100.

You can also benefit from a 20% discount in the RunMotion private club, and even -25% if you are one of our Premium users (find it in your app).

Now, you have no more excuses not to go running in the rain

L’article Raidlight Waterproof Gear: Jacket and rain pants for Trail Running est apparu en premier sur RunMotion Running Coach.

Trail races are inspiring, with varying distances and different courses. You’re starting trail running and want to succeed in your first trail competition? Which trail to choose? How to prepare? From selecting your race to crossing the finish line, here are our tips to succeed in your first trail run and enjoy the experience to the fullest!

Finding the Right Trail

After your initial runs to get into trail running, you may be eager to participate in a trail competition. Whether you’re an experienced runner or a beginner, you must choose your first trail race carefully!

To succeed in your first trail run, you should choose a race that matches your level and experience. “Slow and steady wins the race,” you won’t tackle an ultra right away! Yes, even if it’s trendy!

Opt for a race that seems relatively easy on paper, with little positive elevation gain and no overly technical paths or trails. Unless you’re an experienced hiker and mountaineer to begin with, here, we’re looking for a trail that matches your level of experience.

For example, if you’re new to running and trail running, a course of less than 10km with less than 200m of elevation gain is already a great start! If you’re transitioning from road races to trail competitions, you can consider a trail race between 10 and 15 km with a 500-meter elevation gain.

You can search for your future trail races on the WeRun race calendar, for instance.

Specific Training for a Successful First Trail Run

To succeed in your first trail run, having a specific and tailored training plan is essential. Trail running is a demanding discipline that requires both endurance and strength!

If you’re registering for your first trail race, having a trail training plan with varied sessions is important: short hills, long hills, fundamental endurance, trail hiking, etc. This allows you to anticipate and avoid mistakes in the week leading up to your race, such as overtraining.

In addition, you can incorporate strength training or cross-training like cycling into your routine to strengthen your muscles and prepare them for the elevation changes: the inclines, and especially the descents in trail races that can be tough on your legs. This will help you avoid muscle fatigue and allow you to finish your race as well as possible!

Things to Know Before Starting Your First Trail Run

Before setting off to succeed in your first trail run, keep in mind that trail running is a competition primarily against yourself. More physically demanding than a road race, trail running has a significant mental aspect.

Trust your feelings. You can’t maintain a target pace in a trail race like you can in a 10km race, for instance. Therefore, it’s important to listen to your body and feelings throughout the race. Remember that the goal is to reach the finish line!

Weather plays a key role. In the mountains or in nature, weather is significant, whether it’s for the gear you need to prepare or the condition of the trails you’ll traverse. This is another reason why, to succeed in your first trail run, I advise you not to set a time goal but simply to reach the finish line.

In trail running, everyone has their strengths. For some, it’s the climbs, for others, it’s the descents or the flats. Even though it’s sometimes tough to let others pass you when you’re not feeling your best, it’s better to conserve energy and rely on your strengths when you’re feeling better!

L’article How to run your first trail race est apparu en premier sur RunMotion Running Coach.

Romain Adam, co-founder of RunMotion Coach, returns in 2023 to the UTMB after a withdrawal in 2022 at km 126 in Champex-Lac. He is determined to finish this year, to become a UTMB® finisher. And ideally in less than 30 hours…

How did your UTMB® 2023 go?

My UTMB® 2023 went very well overall. I managed to achieve my goal of running under 30 hours, finishing in 144th place (out of 2700 participants) in 29h24! Crossing the finish line in Chamonix under the UTMB® arch was simply magical!

I managed the first part of the race by saving as much energy as possible, which gave me confidence for the rest. The first descents reassured me about the health of my knees, which was essential to me because I had to drop out last year due to injury at km 126.

Until the Chapieux aid station, I was in great shape, adopting a waiting strategy. However, unlike the previous year, I struggled to eat during the night, had nausea, so I had to be cautious while continuing to move forward. The Col de la Seigne and the limestone pyramids were particularly tough for me, especially since there was fog.

I made a great comeback in Champex, and there I was even on pace for 28 hours or less (I gained 20′ on the estimated time between La Fouly and Champex). But the descent from Trient and then the climb (they changed the climb towards Les Tseppes, a wall!) and the descent to Vallorcine where many people were slowed down by cramps or injuries urged me to be cautious because I wanted to finish.

This race is quite an adventure! The atmosphere with encouragement all along the course (thanks to the first name on the bib) is incredible! Thank you to all those who supported me near or far!

How did you manage your preparation for the UTMB®®?

I followed a RunMotion Coach training program, including 4 to 5 running sessions per week, a weekly bike ride of about 50 km, and a strength training session. Additionally, I did a reconnaissance of the Tour du Mont-Blanc in 3 days at the beginning of August to add elevation gain and refine my preparation. This preparation allowed me to arrive at the UTMB in the best possible physical condition.

What motivates you to run?

What motivates me to run on ultra trails is the passion for mountain running and the personal challenges it offers. The feeling of freedom running in the mountains is incomparable.

Participating in a race like the UTMB® adds a challenge and allows me to push my limits. The adrenaline of competition and the support of the running community are also motivating factors.

What do you prefer about the RunMotion Coach app?

The training sessions are varied and tailored to my needs, making race preparation more effective and motivating. It’s both an interesting structure and there’s room for customization. Since there’s the option to add biking, I do it regularly.

What is your next sporting challenge?

I will probably return to the UTMB® one day but not right away, as in 2024 I would like to focus more on the marathon.

L’article Romain finishes the UTMB® in 29 hours and 24 minutes, in 144th place. est apparu en premier sur RunMotion Running Coach.

Running has been a part of his life for over 20 years. A self-taught runner, he had never followed a structured and personalized plan before. He always had big doubts about the relevance of his training. He has been focused on trail running for 10 years now. Over the years, Christian has identified what works well for him and what doesn’t, leaving a huge room for improvement that he was only able to exploit with RunMotion Coach. Last August, he finished the UTMB® Mont-Blanc with RunMotion Coach’s preparation.

How did your UTMB® finisher goal go?

“During the race, the sensations were very good. For the first time in my life, I progressed in the ranking with each ascent. The noticeable improvement in my endurance allowed me to maintain this feeling until the finish line and to have a recovery like never before.”

How did you manage the UTMB® preparation?

“I spent 7 months training for the UTMB®. I started with 4 days a week. After the first 2 months (test phase), I increased my availability on the app to 7 days a week.”

What motivates you to run?

“As a trail runner, I have in my DNA a taste for challenge and self-improvement. For me, running is a wonderful activity and having the opportunity to practice it in the mountains is a privilege.”

How did you find the RunMotion Coach app?

“I discovered the RunMotion Coach app through the UTMB® website. The availability of specific trail training and the possibility of customization are the features that motivated me to try the app.”

What do you prefer in the app?

“Like most people, the time I have available to train is very limited. The ability to plan the weeks, one by one, without missing key training sessions is extremely valuable.”

What is your next sporting challenge?

“My next major event is the Trans Vulcania, on the island of La Palma, recently postponed to May 2022 due to the volcanic eruption.”

If you have also achieved your trail goal, you can send us your testimonial through the success story. You can prepare your next trail with RunMotion Coach.

L’article Christian is a finisher of the UTMB® est apparu en premier sur RunMotion Running Coach.