Training for a trail race? Huge respect, that is a real challenge. During your build-up or on race day, you might run into muscle cramps. They tend to show up on trail races longer than 30 km, especially in the 40 km to 80 km range, and even more often in ultras like a 100 km. To keep that pain from stopping you in your tracks, it helps to prepare for it and know how to calm it fast. Here are our six tips to prevent cramps during trail running, plus what to do to stop them if they hit.

What is a cramp? What are the symptoms?

A cramp is an involuntary, painful contraction of a muscle or muscle group. It usually comes on suddenly and can last anywhere from a few seconds to several minutes.

Types of cramps trail runners often face

Trail runners are especially prone to exercise-associated muscle cramps, which appear during hard, prolonged effort. They often strike on steep climbs or technical descents, when muscles are pushed close to their limit. Sustained intensity, paired with uneven and unstable terrain, increases the risk of sudden, painful muscle contractions.

Night cramps can also show up after a race, when muscles are tired and you are slightly dehydrated. After hours on the trails, the body is drained and recovery can feel rough, especially if post-race hydration and nutrition are not on point.

Cramps by muscle group and main causes

Cramps usually hit the muscle groups that take the biggest beating while running, especially:

Calf cramps

Your calves are heavily worked on both climbs and descents, which can make them tighten up as fatigue builds. Uphill, they work hard to drive you forward and up. Downhill, they help stabilize and absorb impact. That constant load can trigger painful cramps.

Quadriceps cramps

Your quads take a major workload, especially downhill, where they handle much of the impact and stabilization. On technical descents, they absorb shock and control speed, which can fatigue them quickly and cause cramps during a trail run.

Hamstring cramps

Your hamstrings work hard throughout a trail race, especially on uneven terrain where your stride and mechanics constantly change. They are always engaged to help with propulsion and stability, and that repeated demand can wear them down and lead to hamstring cramps.

Foot cramps

The small muscles of the feet can cramp from fatigue and repeated impact on varied, often rocky or uneven trails. Every step on unstable ground forces the feet to work for balance and grip, which raises the risk of cramping.

Back and abdominal muscle cramps

Your back and core muscles are constantly recruited to maintain posture and balance on technical terrain. It is less common, but these muscles can cramp too, especially once fatigue sets in. Solid core stability is key for efficient trail running, and excessive fatigue can spark painful contractions.

When you understand the most common types of cramps and the muscles involved, you can prepare better and prevent these issues in your trail races. Use smart training and recovery strategies to strengthen these muscle groups and build endurance, so cramps are less likely to ruin your day.

Our 6 tips to prevent cramps during a trail run or ultra-trail

Add general strength and conditioning (PPG)

General strength and conditioning, often called PPG in French training plans, is essential for building overall strength and muscular endurance, which is a major factor in preventing cramps in trail running. By adding strength work to your training plan, you prepare your muscles for long duration effort and constantly changing terrain. Even before dehydration becomes an issue, muscle weakness is one of the main reasons cramps happen during exercise.

With the RunMotion app, you get personalized training plans based on your goals, including trail-specific strength sessions. These plans include targeted strength and mobility exercises to boost performance and reduce the risk of cramps during a trail race. With RunMotion, you follow a structured program that guides your training and gets you ready for anything you might face on race day.

Progressive training matters

Progressive training builds strength and muscular endurance step by step. By gradually increasing distance and intensity, you lower the risk of muscle overload and therefore cramps. The RunMotion app factors in your training load and the intensity of recent sessions to help avoid these pitfalls.

• Vary your intensities: Alternate long endurance runs with speed sessions to get your muscles used to different demands.
• Rest and recovery: Build rest days and recovery weeks into your plan so your muscles can repair and adapt.

Hydrate properly

Proper hydration is key to preventing cramps. Drink small amounts regularly before, during, and after training or racing to keep muscles hydrated. Mineral water provides more minerals and can be alternated with regular still water.

• Before the race: Hydrate well in the days leading up to the event by sipping water regularly.
• During the race: Drink at regular intervals, about every 15 to 20 minutes, to offset sweat losses.
• After the race: Keep drinking water to rehydrate and support muscle recovery in the days after your race.

Balance your electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for proper muscle contraction. Eat electrolyte-rich foods or use supplements and isotonic sports drinks to maintain a solid electrolyte balance, especially during long endurance events.

• Electrolyte-rich foods: Banana, orange, spinach, nuts, and seeds.
• Isotonic drinks: Use sports drinks with electrolytes to stay balanced during the race.
• Electrolyte supplements: Use tablets or electrolyte gels if you have specific needs or during long races.

Choose the right gear

The right kit can help prevent cramps and improve performance. Invest in trail running shoes that match your stride and offer reliable cushioning, wear technical clothing that wicks sweat and keeps you comfortable, and consider compression socks to support blood flow.

• Trail shoes: Pick shoes with solid cushioning and traction, designed for rugged terrain.
• Technical clothing: Choose breathable, moisture-wicking fabrics to stay dry and avoid chafing.
• Compression socks: They can improve circulation and reduce muscle fatigue, which matters in long efforts like trail races. If your calves are a weak point, they are worth testing.
• Hydration pack : A hydration pack is essential for carrying key gear like gels, soft flasks, and other important equipment. It helps you stay hydrated and gives you easy access to what you need between aid stations.

Drink pickle juice to help prevent cramps

A surprising but effective way to help prevent cramps is drinking pickle juice. The exact mechanism is still debated, but it is widely used in endurance sports like cycling and trail running, and many athletes swear by it. It contains electrolytes and acetic acid, which may help relieve and prevent cramps quickly. Plenty of runners use it for its ability to restore balance and reduce muscle cramps almost instantly.

What to do if a cramp hits during a trail race?

• Slow down and walk : As soon as you feel a cramp coming on, back off immediately and walk to reduce stress on the affected muscle. This lowers tension and helps blood flow return to the area.
• Stretch gently : Lightly stretch the cramped muscle to help it relax. For a calf cramp, lean forward with the affected leg back and heel on the ground. For quad cramps, bend the knee and bring your heel toward your glutes, holding the position.
• Drink and take electrolytes : Drink water, an electrolyte drink, or pickle juice if you have it to rehydrate and restore electrolyte balance. Always carry soft flasks or electrolyte powder packets so you can mix them with water.
• Massage the area : Gently massage the cramped muscle to improve circulation and release tension. Use your hands, or a small massage roller if you carry one in your hydration pack.
• Restart gradually : Once the cramp eases, ease back into running and stay alert for signs it may return. Alternate walking and easy running until you are ready to settle back into your normal rhythm.

Prevent trail running cramps with the RunMotion Coach strength module (PPG)

With the right preparation, you can dramatically lower your risk of cramps during a trail race or ultra. Hydrate well, manage electrolytes, follow a smart training plan, dial in your nutrition, and above all listen to your body. These strategies help you run with more confidence and comfort, even on the toughest terrain and over long distances.

For the best preparation, check out the RunMotion training plans. They are designed to help you improve progressively and get ready for the race you are targeting. On top of that, the strength module (PPG) gives you specific strengthening exercises to prepare your muscles for long efforts and the unstable terrain you will face. Balanced leg strength development, including the hamstrings, is a real advantage for preventing cramps and injuries.

L’article How to Prevent Muscle Cramps in Trail Running and Ultra Races: 6 Proven Tips est apparu en premier sur RunMotion Running Coach.

The London Marathon is a truly legendary marathon. It is one of only two World Marathon Majors held in Europe, alongside the Berlin Marathon. Why runners love the London Marathon: a flat, fast course that is perfect for performance, plus an ultra-scenic route through the city. As you tick off iconic London landmarks like Tower Bridge, Big Ben and Buckingham Palace, you will also soak up a uniquely British atmosphere and the UK’s huge passion for sport and running.

The London Marathon course

The London Marathon course starts in Greenwich, famous for the Prime Meridian and its world-renowned clock. Multiple starting waves help spread runners out and keep the early miles smoother. Among the first major sights, marathoners pass the legendary Cutty Sark around km 10 (mile 6), then cross the River Thames on Tower Bridge around km 20 (mile 12). After that, you head into the famous Canary Wharf district around km 30.

You will need to avoid the marathon wall near the Tower of London, home to the Crown Jewels. Then you follow the Thames for several kilometres all the way to Westminster. The finish of the 42.195 km (or 26.2 miles) is in front of Buckingham Palace, in St James’s Park, with an absolutely electric finish-line atmosphere.

Overall, the London Marathon profile is flat, which attracts plenty of runners chasing a personal best. The depth at the front of the race, and especially under 3 hours, is even stronger than at the Paris Marathon, for example.

How to enter the London Marathon

To enter the London Marathon, you usually need to go through the ballot (lottery), almost a year before race day. It often opens in May for the following April. In many ways, getting a bib can feel even tougher than the lottery for the New York City Marathon. For non-UK runners, the odds of getting picked are roughly 1 in 10.

If you are selected, you will pay for your entry during the final registration step. The London Marathon entry fee in 2022 was £125.

If you are not successful in the ballot, you still have other options. For example, you can go through a specialised marathon tour operator.

You can also run for charity. Charity entries are a real institution in Great Britain. You run for a cause and ask friends and family to donate to your fundraising page. The list of eligible charities is available on the official London Marathon website, including organisations focused on cancer, Alzheimer’s, Parkinson’s and more.

London Marathon qualifying times

You can also register with a qualifying time based on your age group. 6,000 bibs are reserved for these runners, on a “first come, first served” basis. That means you need to be online the moment registration opens if you qualify.

A race made for serious and not-so-serious Guinness World Records

The London Marathon course record is held by Kenya’s Eliud Kipchoge in 2:02:37. He has won the race four times (2015, 2016, 2018, 2019). On the women’s side, the London Marathon record belongs to Britain’s Paula Radcliffe in 2:15:25.

Beyond runners chasing an “absolute” time, a huge number of Guinness World Records attempts take place every year at London.

In 2021, there were Guinness World Records set in pyjamas (2:51), dressed as an alien (3:23), wearing ski boots (5:30), and more.

Training plan for the London Marathon

Got a spot for the London Marathon and want to nail it? Whatever your level, a personalised marathon training plan is a major advantage, whether your goal is a new PR or simply becoming a London Marathon finisher.

You will want to have your race paces dialled in, because it is easy to lose your rhythm in a big pack. Also, the mile markers can feel a bit unsettling if you are used to kilometres. At London, you get mile markers throughout the course, and kilometre markers every 5 km.

If you want a personalised marathon training plan, you can download the RunMotion Coach app and follow an adaptive plan that evolves with your fitness, your workouts and your goals.

And honestly, we would love to support you for this marathon. RunMotion Coach has a presence in London to introduce our app, built in France in the Alps If you want RunMotion Coach in English, simply switch your phone language to English.

Photo credit: Official London Marathon website

L’article London Marathon Guide: Course, Entry, Qualifying Times, Training est apparu en premier sur RunMotion Running Coach.

Whether you’re just starting out or you’ve been training for years, nutrition is always a big question. Today, I’m going to walk you through the main food groups and nutrients, what “healthy eating” really means for athletes, and why it matters. You’ll also see how to apply these tips in your day-to-day life, so you can fuel your training, recovery, and performance with confidence.

What is a healthy diet for athletes?

Recommended intake for healthy eating

We learn it early on, different foods and nutrients play different roles in the body. We’re constantly told to eat a balanced diet, to get 5 servings of fruits and vegetables a day, and so on. But what does a “balanced diet” actually look like?

There are roughly 3 main food groups made up of different nutrients:

• Vegetables and fruit, sources of fiber, vitamins, and more
• Starchy foods, sources of carbohydrates (pasta, rice, etc.)
• Protein-rich foods (eggs, meat, fish, substitutes, etc.)

Oils and fats (lipids) deserve their own category, we’ll come back to them a bit later.

In recommendations from health organizations and scientific studies, the general idea is that these food groups should be split on your plate roughly like this:

You can probably guess it, this “standard plate” shifts a little when you’re adapting healthy eating to sports and endurance training.

Recommended intake for a healthy athlete’s diet

Your energy expenditure changes and increases when you train. Your needs aren’t the same anymore, so a healthy diet for athletes naturally looks different. Beyond simply eating a bit more overall, especially more starchy carbs, the balance on the plate tends to flip slightly. More or less, depending on the sport, you can think of an athlete’s healthy plate like this:

And of course, always paired with plain, unsweetened water.

So basically, what should I eat?

Now that you know how to structure your intake, here are practical details to build a healthy diet for athletes, especially endurance athletes like runners.

Starchy carbs

Starchy foods deserve a central place in your meals because they’re rich in complex carbohydrates. One key point, respect cooking times. Overcooking can raise the glycemic impact, meaning you’ll end up with something closer to fast-acting sugars, which is less ideal for daily health and steady endurance energy. For endurance efforts like running, complex carbs help build your fuel reserves. If you digest them well, choose whole grains for an even more complete option. They bring additional fiber, which supports good digestion and better carbohydrate absorption.

Vegetables and fruit

Vegetables and fruit are mainly sources of fiber and vitamins, and they also provide antioxidants. When you train a lot, you can create oxidative stress and inflammation. Fruits and vegetables support recovery and help buffer acidity, they’re often described as “alkalizing,” even when they taste acidic.

They’re essential for athletes and make a huge difference in staying healthy and energized. The only time you might reduce them slightly is as a race gets closer, especially if you’re prone to digestive issues.

Protein

Protein-rich foods are also essential for athletes. Protein supports muscle building and repair. Even if running doesn’t require a bodybuilder physique, strong, resilient muscle is a major performance and injury-prevention asset. Protein helps strengthen your muscles and improves recovery after training. There are many options, meat, with lean or white meat often preferred, eggs, and small fish.

And if you’re vegetarian or vegan, there are plenty of alternatives too, soy for example. The key is variety, so you get a more complete amino acid profile.

Legumes

Legumes, also called pulses, should be a core part of a healthy athlete’s diet. The most well-known are soybeans, peanuts, beans, peas, fava beans, and lentils.

Legumes are a great combo of complex carbs, fiber, and protein. That makes them an excellent choice, and they can help you avoid relying on animal protein at every single meal. It’s good for your health and for the planet.

Oils and fats, “good” vs “bad” fats?

Contrary to what people often think, fats aren’t simply “good” or “bad.” They’re just more calorie-dense than other foods. That said, some fats are more worth prioritizing.

There are several types of fats, but here we’ll focus on saturated and unsaturated fatty acids. Unsaturated fats are essential for health. You’ll find them in higher amounts in certain oils, rapeseed or canola oil for example, and in foods like avocado, fatty fish, and almonds. It’s a smart move to include a little bit every day.

Saturated fats are naturally present in everyday foods and can be useful, as long as they’re not eaten in very large quantities.

There are still some fats you should avoid as much as possible, trans fats. They’re common in heavily processed industrial foods, deep-frying oils, cakes, certain margarines, and more. These are modified fats created artificially. To spot them, check ingredient lists for hydrogenated oils.

If you want to go deeper on fats, there’s a blog post dedicated to them: Fats are good for your health and for runners!

Fast sugars

Fast sugars, like what you’ll find in candy, should be limited in your everyday diet. They can be useful in small amounts right before or during training, in specific forms like sports nutrition products such as Baouw. The rest of the time, though, they shouldn’t be a daily habit. In any case, you already get plenty of naturally occurring sugars from foods like fruits and vegetables. You don’t necessarily need more.

Why follow a healthy diet for athletes?

All of this sounds great, but what’s the point?

In practical terms, a healthy athlete’s diet helps you in everyday life. You feel fitter, you have more energy, and your body thanks you.

In an athlete’s routine, nutrition plays a major role in performance in training and on race day. Eating well helps you feel better during workouts, stay fresher toward the end of the session, recover faster, and deal with fewer sore muscles.

Injuries are over, or almost. Combined with solid sleep, a healthy diet significantly reduces injury risk. It doesn’t necessarily mean you can massively increase your training load overnight. But poor nutrition creates fatigue, and fatigue is behind a lot of injuries. Give yourself the best chance to stay healthy and keep progressing.

A few tips to stay motivated

Eating healthy as an athlete doesn’t mean a drastic diet or flipping your habits upside down. Adjust things gradually so your body and mind can adapt.

Also, healthy eating doesn’t mean you can’t enjoy a treat now and then. It’s even important to have fun with food. The goal is not to feel like you’re depriving yourself every day, that’s how you make it sustainable long term.

That’s why variety might be the most powerful tool to keep motivation high. Change flavors, try new recipes, make your meals enjoyable. Sometimes one small tweak changes everything.

Planning ahead is the key to success. Try to anticipate your meals as much as possible to save time. It helps you avoid grabbing pastries or whatever is easiest when you didn’t prep lunch the night before for work.

Snacks and specific nutrition

If you get snack cravings, instead of reaching for the first pack of cookies within arm’s reach, try nuts like almonds. They’re packed with valuable nutrients for athletes.

The quality of what you eat matters for a healthy athlete’s diet, especially for fresh products. Try to prioritize local and organic if you can.

If you want to learn the ideal athlete’s breakfast, how to eat before a race, or how to fuel during exercise, check out our dedicated blog articles.

Credits: Image from Freepik

L’article Healthy Eating for Endurance Athletes, What to Eat to Boost Performance est apparu en premier sur RunMotion Running Coach.

See or be seen, that’s the question. When you run at night, whether on the road or out on the trails, everything feels different than in daylight. A headlamp becomes more than an accessory, it’s a key piece of gear for your comfort, your safety, and your performance.

Headlamps even show up on the mandatory gear lists for certain trail races and ultra-trails.

But be careful, not all headlamps are created equal and considering the investment, it’s worth choosing wisely. Today, we’re shining a light on headlamps, true icons of ultra-trail running and a symbol of night races like the SaintéLyon.

What’s the difference between a road runner’s needs and a trail runner’s?

It’s all running, sure, but the difference between road running and trail running is the environment. Your headlamp is what helps you adapt to that environment.

A headlamp for road running

In urban running, the priority isn’t seeing, it’s being seen. City lights do most of the work, so there’s no need to chase big power. A headlamp between 100 and 200 lumens is more than enough. Go higher and you’ll mostly end up dazzling other people.

For battery life, you don’t need it to last all night. Choose a lightweight model with sensible runtime. What matters most is visibility from every angle, white light up front, a red rear LED, and a reflective headband.

A headlamp for trail running

On the trails, far from light pollution, your headlamp changes roles. It’s no longer a signal, it’s your main tool for reading the terrain, roots, rocks, and elevation changes.

Without enough power, every step demands extra focus, which eventually drains you mentally and increases your risk of falling.

The three key criteria to prioritize for trail running:

• Brightness: minimum 400 lumens for a short trail run, 700 to 1,100 lm for longer races or full-night efforts
• Battery life: at least 3 hours in normal mode for trail, 6+ hours for ultra. A headlamp dying in the middle of the night, miles from anywhere, is the scenario you absolutely want to avoid
• Water resistance: cold and moisture hurt battery performance. Go for at least IPX4, and IPX6 for tough conditions

What are the key criteria for choosing a good headlamp?

Now that we’ve covered the different needs of road runners and trail runners, let’s break down the key numbers you should keep in mind while shopping for a running headlamp.

Brightness

LED brightness is measured in lumens. To really understand what that means, you also need to separate lumens from beam distance. Contrary to what you might think, a high-lumen headlamp does not automatically light up far ahead. It depends on the beam pattern, which we’ll cover next.

For road running

As mentioned earlier, blinding people around you can put you in more danger than running with no light at all. So buying a headlamp above 300 lumens isn’t necessary. The sweet spot is usually between 150 and 300 lumens.

For trail running

To turn night into day, there are ultra-powerful, high-performance models like Petzl’s SWIFT RL and NAO RL ranges, pushing 1,200 to 1,500 lumens. But don’t worry, a model between 400 and 700 lumens is plenty for most night training runs and trail races. Plus, lower brightness usually means better battery life.

Beam pattern

We touched on it above, but beam pattern is one of the most important things when you talk about headlamp performance. There are three main types:

• Wide beams: the light is spread evenly, giving you peripheral vision. It won’t help much when you need to pick out a root on a narrow path

• Focused beams: the light throws farther, perfect for spotting obstacles early, especially in trail running

• Mixed beams (wide + focused): the best of both worlds. You can see your feet with the wide beam and look ahead in detail to anticipate your next moves

You guessed it, a mixed beam is the ideal setup, combining power and precision so you’re ready for anything, especially on technical trails. Most models offer a beam distance of around 100 to 150 m, and up to 200 m for top-end headlamps. That said, a wide-beam headlamp can be perfect for city runs. Power is lower, but you stay visible, even from behind.

Battery life

As we explained, battery life matters most in trail running. While many headlamps advertise 80 to 110 hours in eco mode, you should choose a model that delivers at least 3 hours in full power for trail running, and ideally 6 hours for ultra-trail.

That gives you enough time to go from aid station to aid station and swap either batteries (not very eco-friendly), a spare rechargeable pack, or even your whole headlamp.

Weight

The last big factor is weight. Nobody wants extra load on their head, especially if you also wear a cap or headband. That added bulk can get annoying fast. So comfort and a lightweight feel are crucial. Ideally, try it on first, since we all have different head shapes and different tolerance to weight.

If you’re buying online, aim for a headlamp under 100 g, otherwise it can start to feel restrictive. The headband should also be comfortable, not just a thin cord that’s light but becomes irritating over time.

Our recommendations

After this flood of info, we couldn’t leave you without our short selection. Here are a few models that match the criteria, depending on your needs.

For urban runners

The new Petzl Swift LT is the perfect compromise. It’s compact, lightweight, and offers multiple brightness modes so you don’t blind people around you. With 380 lumens, it’s also versatile enough to take you onto darker paths once in a while.

Silva also offers a similar model at a similarly affordable price, and it includes a red rear light. It’s the Smini. Its output is lower than the Petzl Swift LT, but it’s still plenty for city running and visibility.

For trail runners

The must-have for trail runners is without a doubt one of Petzl’s models, designed and made in France with a focus on lightweight performance. The obvious pick is the NAO RL with its 1,500 lumens and a battery built to handle anything. If you’re on a tighter budget, the Swift RL is almost as capable, and so is the IKO CORE, which can run on two energy sources (standard batteries and a rechargeable pack). All three are so light you’ll forget they’re on your head.

Another strong competitor is the Distance LT 1100 from Black Diamond, with 1,100 lumens and a tilting optical unit that improves comfort. Its technology helps you save battery by boosting to maximum power only when needed to “grab information,” then dropping back into an efficient 600-lumen mode, for a total of 4h25.

Comparison of the best running and trail headlamps for 2026

Chest lights, an alternative to headlamps?

With all this information, you’re ready to choose from the huge range of headlamps on the market. But before you decide for good, it’s worth mentioning another option, or rather a complement, to the classic headlamp, chest lights.

More and more popular in trail running and standard road running, they provide great visibility thanks to reflective straps and often a red rear light to signal your presence. It can also feel more comfortable because it reduces load around your neck and limits unwanted bouncing movements.

That said, it doesn’t replace a classic headlamp, which usually has a better-optimized beam than most chest lights on the market. The beam also follows your gaze less naturally, which can be an issue on technical sections where anticipation matters.

Many trail runners now combine both setups, headlamp plus chest light, to improve terrain reading.

For urban runs, it’s still a solution worth considering, offering the same core features with added comfort, depending on personal preference. For chest lights, we can recommend Decathlon models, which are usually very budget-friendly.

You’re now ready to light up the night. In races and in training, you can head out safely with the right running light, full visibility and a clear plan for what best matches your sport. The key models from trusted brands like Petzl, Black Diamond, and Silva won’t have any secrets left for you.

Frequently asked questions about running and trail headlamps

How many lumens do you need for trail running?

For a short trail race on technical singletrack, 400 to 700 lumens is enough. For longer races or ultra-trails like UTMB or the SaintéLyon, plan on at least 1,000 lumens to keep strong visibility on fast and technical sections.

What’s the best trail running headlamp in 2026?

The Petzl NAO RL (1,500 lm) is the go-to reference for ultra-trail thanks to its battery life and power. For a more accessible option, the Petzl Swift RL (1,100 lm, ~100 €) offers the best value for money. On a tighter budget, the Petzl IKO CORE (~70 €) is still an excellent pick with its dual power system.

Which headlamp for city running?

In urban settings, 100 to 300 lumens is enough and helps you avoid blinding other people. The Petzl Swift LT (~50 €) and the Silva Smini (~40 €) are two lightweight, versatile choices.

Do you need a waterproof headlamp for trail running?

Yes, water resistance is essential for trail running. Aim for at least IPX4 (splash resistant), and IPX6 or higher for harsh conditions (heavy rain, mud, ultra-trails). All the Petzl and Black Diamond headlamps mentioned in this article meet these criteria.

How much battery life do you need for an ultra-trail?

For an ultra-trail, plan for at least 6 hours of battery life in normal mode, not eco mode. Some models like the Petzl NAO RL can run up to 80 hours in reserve mode, which gives you plenty of time to recharge or swap batteries between aid stations.

Can you use a chest light instead of a headlamp for trail running?

A chest light is a great complement to improve visibility, especially on roads or for urban running. On technical trails, it doesn’t replace a headlamp because the beam doesn’t follow your eyes, which hurts terrain reading. Most experienced trail runners use both together on long distances.

L’article Best Running Headlamps for Trail and Road (2026 Guide) est apparu en premier sur RunMotion Running Coach.

Vacation is often seen as a time to relax and have fun, but for runners, it can also be a great chance to maintain, or even improve, fitness. The tricky part is balancing running training with travel plans, and you probably keep asking yourself, how am I going to manage my running workouts during my vacation? Here are a few practical tips to stay consistent with your endurance training while still enjoying your break.

If you can run during your vacation, plan ahead:

To keep running while you’re away, start by looking at your non-negotiables. If you can’t run in the morning because you’ve booked a museum visit, no big deal, move your run to the afternoon. The key is flexibility, finding time slots that fit your schedule. For example, you can do a shorter, easier session before breakfast. What matters is striking the right balance between training and activities, without sacrificing enjoyment or recovery.

Next, check the weather at your destination and pack the right gear. If it’s a hot and humid place, bring lightweight, breathable clothing that wicks sweat and helps protect your skin from UV rays. Make sure you’ve got a cap or visor for sun protection, and sunglasses to protect your eyes. If you’re heading somewhere cooler, pack thermal layers and waterproof gear to stay warm and dry.

Finally, be realistic about what you can do during vacation. Remember, the main goal is to stay active while enjoying your time off, you can do both. Don’t put unnecessary pressure on yourself, listen to your body. If you feel tired or you need rest, take recovery days. Vacation should also be a time to unwind and recharge.

What if I can’t do my running workouts during vacation?

If you can’t run during your vacation, remind yourself it’s okay, taking a break can actually be beneficial for both your body and your mind. Vacation is the perfect time to relax, reset, and release pressure. Use that time to explore new places, be with loved ones, or simply rest. You’ll come back with renewed energy!

If I stop running for 1 week:
Staying at least a little active during a one-week vacation shouldn’t hurt your fitness when you get back to running. A week off usually has no noticeable impact if you keep moving.

If I stop running for 2 weeks:

The longer the break, the more it affects your fitness. After about a week off, each day without running can lead to some detraining and make the comeback feel harder. Try to keep at least a minimum level of physical activity. Ideally, fitting in one easy run and one more intense session per week would be perfect.

If I stop running for more than 2 weeks:
If you can maintain a bit of physical activity like mentioned above, two weeks without running shouldn’t be a major issue. Still, the longer the break, the tougher the return. Be careful when you start back, scale your training plan down to avoid injury, and rebuild your endurance and intensity gradually.

Plan your vacation training schedule with the RunMotion Coach app!

RunMotion Coach, a running coaching app, takes your availability into account to build your training plan. Just enter your goal and the days you want to train, and the app will create a fully personalized running plan tailored to your needs. If you want to learn more about RunMotion Coach, click here.

Happy runs and, most of all, enjoy your vacation!

L’article How to Keep Running During Vacation, Without Ruining Your Break est apparu en premier sur RunMotion Running Coach.

It’s true, the calendar is packed with days celebrating a special event or a good cause. But did you know our favorite sport, running, has its own World Day?! Who would have thought?

World Running Day

World Running Day is celebrated every first Wednesday of June. This year, it falls on Wednesday, June 4, 2025.

It has British roots. World Running Day has been celebrated since 2017 under the name “Global Running Day” during the first week of June.

Many apps and running clubs organize events and virtual races throughout the first week of June.

From seasoned athletes to total beginners, World Running Day is all about getting people moving, sharing the joy of the sport, and helping new runners discover running.

Right now, its impact matters more than ever. Running helps you keep a steady routine, improve your health and endurance, and lower stress and anxiety.

It’s the perfect day to encourage your friends and family to start running, or to start running with your dog!

Now, let’s go back to the origins of running, all the way to today.

The origins of running

Even though humans have always run, it’s hard to pinpoint exactly when running as a sport truly began.

The oldest legend tied to running goes back to Ancient Greece in 490 BC. You probably know it, but let me refresh your memory.

Pheidippides, a messenger, is sent to announce Athens’ victory after the war between the Athenians and the Persians. He sets off from Marathon to deliver the message to Athens, roughly forty kilometers away.

The messenger is said to have died from exhaustion right after delivering his news. A race at the first modern Olympic Games in 1896 was created to honor his feat, the famous marathon. Since then, the official marathon distance has become 42.195 kilometers.

Around the same time, religious festivals in Egypt, Asia, and Africa included running, and athletic games were also held in England, Ireland, and Scotland.

From the 1970s onward, running took a new turn and became a sport for everyone, especially for better health, fitness, and feeling good day to day. It’s now a real lifestyle trend, and “jogging” and “running” have even joined “road running” in the dictionary.

Want to level up your running and boost your performance? The RunMotion Coach app is made for you. Let yourself be coached

L’article Global Running Day 2025: Date, Origins, and Motivation to Run est apparu en premier sur RunMotion Running Coach.

Hill repeat sessions are one of the key workouts in a runner’s training plan. Depending on your level and your goal, you can find them in the RunMotion Coach app. And we get asked this all the time: how do you manage a hill repeats session the right way?

What are the benefits of hill repeat workouts?

Hill repeats are a complete endurance training session. They build strength, improve your stride mechanics, and boost your cardio fitness. That’s why they’re useful for road runners from 5K to marathon, and for trail runners too, especially those who train in the city and don’t always have access to long climbs.

Here we’re talking about “short” hill repeats, done on a relatively short but intense section. They’re different from “long” uphill efforts lasting several minutes, which are a different type of work often used in trail running training.

If you’re short on time, hill repeats are also a great way to maximize training efficiency: with 15 minutes of warm-up plus 15 minutes of intervals, you can train strength and cardio in a short window. But if you’ve got time and you want to do it properly, the best approach is to follow the protocol below.

The warm-up

Your warm-up should start with an easy jog at a relaxed pace, in easy endurance. The goal is to wake up your muscles and gradually raise your heart rate. Warm up for 15 to 30 minutes. We generally recommend 20 to 25 minutes.

Then you can do a few dynamic stretches and three simple running drills: butt kicks, straight-leg drills, and high knees. You can do them on flat ground. Finish with two short strides of 10 to 15 seconds, ideally on the hill you’ve chosen.

For more details, check out our article on how to warm up before a workout or a race.

How do you choose the right hill?

Sometimes you don’t have many hills to choose from. If you do, the ideal is a hill with a 5% to 10% gradient. It shouldn’t be too steep, not more than 15%, otherwise your running form and stride mechanics start to break down.

To keep it simple, a gentle slope lets you work more on stride, speed, and running economy. A steep hill targets strength and cardio more.

The hill doesn’t need to be long. If your session is 10 x 20 seconds, it just needs to be long enough for a 20-second effort, then you return to the start for each rep. For most runners, an 80 to 100 m hill works well for a 20-second repeat.

What pace should you run on hill repeats?

Depending on the gradient, your GPS pace, especially over short intervals, is not a reliable indicator. Heart rate isn’t ideal either since it can swing a lot between the top of the hill and the restart at the bottom. Even a running power meter is often not responsive enough for very short efforts. For hill repeat workouts, running by feel is essential.

Practically speaking, the effort you choose should allow you to complete the whole session at a steady intensity. It’s simple: at the end of the uphill section, stop and walk back down to your start point. Try to reach roughly the same end point on every repeat.

If there are big gaps between your repeats, it means your pacing wasn’t quite right. No worries, you’ll nail it next time. In any case, even if the session should feel challenging, it shouldn’t leave you completely wrecked. Usually you’ll feel that your legs worked hard, but without a big lactate burn and without that “legs on fire” sensation.

The goal is to run fast while staying relaxed, not in an all-out sprint posture, and to keep a quick cadence. Also think about staying strong through your core, your abs help you keep an efficient stride under fatigue.

Jog or walk back down easily to the start. If you want to stress the cardio system a bit more, try to jog the downhill and restart without walking at the bottom.

You’re going to love these hill repeat sessions. You’ll probably find them in your training plan on RunMotion Coach. Enjoy your training!

L’article Hill Repeats: How to Master Uphill Running Workouts est apparu en premier sur RunMotion Running Coach.

You’ve signed up for your next race and set a goal. Just finish? Break 3 hours in the marathon? Or simply enjoy yourself on race day? There’s no magic trick, you need the right preparation to hit your target. You need a personalized training plan and rock-solid motivation.

What is a personalized training plan?

A training plan is a structured program designed to get you ready for a race. It follows a progression that helps your body and your mind adapt step by step to harder efforts.

Every coach has a slightly different approach, but any solid plan includes low-intensity workouts, the famous easy aerobic endurance, and interval sessions. Instead of running all the time at a medium pace, you’ll get better physiological adaptations by training both at low intensity and at high intensity.

At RunMotion Coach, we like to vary the paces in your workouts within your personalized training plan. Some sessions are set at your target race pace. For example, a marathon-pace run is done at the pace you plan to hold on marathon day.

Our algorithms, built on research from CNRS and MIT, use your past results and your target pace to propose a progression of paces (and heart rate zones if needed). No more manually calculating your paces.

How do you choose your personalized training plan?

You can find training plans almost anywhere, but the quality varies a lot. Some are in magazines, others online or in mobile apps. The advantage of the RunMotion Coach app is that we build your personalized training plan directly from your experience and the goals you’re preparing for. The training plans are designed by our team of experienced coaches.

To create a personalized training program, we build a backward plan based on your scheduled races. That way we know how much time we have to prepare you, and how to get you to the start line fresh and ready to perform on race day.

The final week is always lighter to help you recover, supercompensate, and feel hungry to race. Your last big workout happens 7 to 10 days before the main event. For tune-up races used as preparation, it’s possible to do an intense session 4 or 5 days before.

To choose your training plan, we recommend picking one designed by a coach you trust. Most importantly, choose a plan that adapts to your feedback (how you feel, missed sessions), just like in the RunMotion Coach app.

How do you stay motivated to follow your training plan?

When you’ve got a goal coming up, it’s always easier to get out the door and run. Runners also find motivation in the relationship they build with their coach. Giving feedback and tracking your progress is a powerful boost. On RunMotion Coach, you can choose your coach’s personality: positive, strict, or philosophical. You’ll definitely find one that fits you.

Have a great build-up for your next 10K, your next half marathon, your next marathon, your next trail race, or any other running event.

Now all that’s left to do is run.

L’article Personalized Running Training Plan, Build Fitness and Nail Race Day est apparu en premier sur RunMotion Running Coach.

Feeling pain when you run? It happens. Your body is telling you something isn’t right, and it’s better to listen early rather than run through it, otherwise you could end up sidelined for much longer. Let’s go through how to deal with pain and how to manage a running injury.

What types of running injuries are there?

Injuries can show up in different tissues: bones, muscles, tendons, joints, or ligaments. They can happen suddenly, like a muscle tear or an ankle sprain, or develop over time from repeated stress, like patellofemoral pain syndrome (runner’s knee) or iliotibial band syndrome (ITBS).

If you feel unusual pain, the best move is to get medical advice, ideally from a sports doctor or a physiotherapist. You can also see an osteopath, who may take a more whole-body approach. For example, knee pain can sometimes be linked to restrictions at the hip/pelvis or the ankle, and looking at the full chain often leads to better outcomes.

Set up a recovery protocol

This painful or injury phase, without questioning everything, is a good moment to take stock and identify what may have led you here. Were you tired? Under a lot of stress at work or in your personal life? Are you drinking alcohol regularly? Are you eating well and sleeping enough?

It’s also a chance to review your gear. Do your running shoes need replacing? Do you have the right equipment for your training and your biomechanics?

Try to accept the situation quickly and shift into action mode for an active recovery. First, a proper diagnosis will tell you what’s going on and help you build a clear rehab and return-to-running plan.

Should you stay active during an injury?

For a long time, complete rest was often prescribed. But the medical community has learned that keeping regular physical activity can support recovery for many conditions, unless immobilization is necessary.

You can then use cross-training, like aqua jogging (running in water), cycling, or swimming, as long as you’re pain-free. Ideally, treat these new activities as a source of enjoyment, not another constraint. They help you maintain part of your endurance fitness and support overall metabolism, which is also good for performance when you come back.

If you’re able to run, you can alternate walking and running, for example 2 minutes walking then 3 minutes running, repeated 4 to 5 times to start, then building up to around 10 repeats. This approach helps you keep some muscle tone and maintain the running movement pattern, while reducing the risk of making the injury worse.

You can also do sophrology or mental imagery sessions, picturing yourself doing quality workouts. Research has shown that this kind of visualization can help you return faster, almost as if your body had actually trained during the injury period.

During this time, focus on the basics: sleep well, eat well, hydrate, relax, and keep moving, even gently if you can, with something like yoga or mobility work.

Manage a running injury in your RunMotion Coach App

In your RunMotion Coach app, if you’re injured, indicate in your fitness status that you’re injured. Then choose whether you want to completely stop training, or reduce your training load and intensity.

You can also add cycling or swimming, or even do strength and conditioning work to maintain your fitness without stressing the injured area.

Good luck during this phase. You’ll need resilience, and the goal is an active, smart recovery. Keep in mind that every case is unique, and nothing replaces medical advice.

L’article Running Injury? How to Manage Pain and Come Back Stronger est apparu en premier sur RunMotion Running Coach.

Sports addiction, a dependence that’s becoming more common

For some athletes, pro and amateur alike, training can turn into an addiction, just like a drug. Whether the goal is gaining muscle, preparing for a race, or simply blowing off steam, anyone can get pulled into this vicious cycle. You end up feeling like you can’t do without your favourite physical activities.

You can say you’re “affected” by bigorexia when sport starts taking priority over everything else, harming your social life and your work life, and even when you’re injured.

Anyone dealing with bigorexia can put themselves at risk. Yes, exercise is good for your health, but you still need balance.

Bigorexia often starts as psychological dependence and then becomes physical dependence. After a workout, your body releases the famous feel-good hormone, endorphins. If you feel like you need your daily dose no matter what, that’s a serious warning sign.

Bixente Lizarazu, the most famous bigorexic

Bixente Lizarazu, a 1998 Football World Cup champion, has admitted he struggles with bigorexia. It’s a “condition” he fully owns:

“It’s my passion, what makes me feel good. I found my balance that way. It’s been my compass my whole life. It’s true I’m a bit excessive. There’s this bigorexia, I know it. But I’d rather have this illness, so to speak, than other addictions. I just need to know how to manage it.”

Today, the former footballer practises a wide range of sports, including surfing, sailing, scuba diving, martial arts, jogging, tennis, and of course football.

How to break free from bigorexia

Like any addiction, bigorexic athletes tend to be more irritable. The people close to you are often the first to notice and warn you when you’re tipping into addiction. When you lose your personal balance and stop listening to your body, performance can drop too, especially in endurance sports where recovery is a key part of progress.

Sports addiction can become harmful as soon as you stop listening to your sensations and your body’s red flags: chronic fatigue, tendonitis, muscle tears, and classic overtraining symptoms.

One way for us runners to stop in time: stop measuring and comparing every session with GPS tracking, and disconnect from Strava for a while. Then come back to the true essence of running, listen to your body, manage training load, and run in harmony with yourself and nature.

L’article Exercise Addiction (Bigorexia): When Training Takes Over Your Life est apparu en premier sur RunMotion Running Coach.

Your brain plays a major role in running performance, especially when it comes to pacing, staying in control, and handling emotions. Mental training for runners is now a core part of how champions prepare, alongside run training and physical conditioning. It is for everyone, including amateur runners, and the benefits can be huge.

Mental training for running to prepare for a race

Racing can be stressful, and the pressure can throw you off. Breathing exercises on race day can help you calm down, but mental preparation helps you optimize your performance when it matters most.

Visualization is an exercise where you picture yourself living your race and achieving your goal. This visualization is often preceded by a body scan, a moment where you learn to feel relaxation spreading through your body.

During this exercise, relaxation combined with positive thoughts helps you get into the right headspace for your race.

You do not necessarily visualize one exact strategy, because on race day there are always surprises. Instead, you build a positive mindset and strong mental focus.

A visualization session is available in the RunMotion Coach app in Premium mode. They were created by Annette Sergent, a world cross-country champion and certified sophrologist. I did a visualization session with Annette two days before becoming French champion in the 3000m in 2016!

Visualization to come back faster after an injury

When you are injured, your fitness drops quickly. After 2 weeks off, getting back into training is often tough, and it is even harder if your injury forces you to stop for a month or more.

It has been shown that visualizing a workout, even if you do not do it physically, slows down detraining. It is a great reminder of how powerful mental performance training can be. In a way, it is as if you had really trained. These visualization or sophrology sessions can be done weekly while you are injured.

Get to know yourself and feel better

After a hard evening workout or after a race, falling asleep can be difficult. Meditation, and especially heart coherence breathing, can help you fall asleep and get more restorative sleep. Breathing plays a key role in this relaxation.

Sometimes during a training plan, you can feel your motivation dip. It helps to reconnect with what drives you, and why you started this endurance challenge in the first place. Some runners are more intrinsically motivated, others more extrinsically motivated. You can also take our quiz to discover your motivation profile.

Mental training for running can make a real difference in reaching your goals. Running is more than just running. You can find all these tools in the RunMotion Coach app, in Premium mode. Have a great build-up for your next endurance challenge!

L’article Mental Training for Runners: Visualization, Focus, Faster Recovery est apparu en premier sur RunMotion Running Coach.

The mile earned its place in sporting royalty at the end of the 19th century, when pedestrian races became one of England’s most popular sports, led by Walter George, the first true star miler. Since then, legends like Finland’s Paavo Nurmi, Australia’s Herb Elliott, Britain’s Sebastian Coe, and Morocco’s Hicham El Guerrouj have helped turn this distance into a symbol of speed, grit, and endurance performance. Still, the man who permanently stamped his name on mile history is the Briton Roger Bannister.

From 1942 to 1945, Sweden’s Gunder Hägg and Arne Andersson took turns lowering the mile world record from 4:06.6 to 4:01.4. In the early 1950s, elite milers kept hitting a wall at that mark. Observers even began to believe the human body had reached its physiological limit, and that we would never see a runner break the 4-minute mile.

Roger Bannister’s legendary feat

May 6, 1954 shattered those “certainties.” A young medical student, Roger Bannister, committed himself to that seemingly impossible mission. Nearly 3,000 spectators packed the Oxford track to support the British runner. Bannister hesitated, the strong wind could ruin everything. Then the weather improved, confirmed by the flag flying atop Oxford’s tower, and the attempt was on. Perfectly paced by his two pacers, Chris Chataway and Chris Brasher, in 1:58 at the half-mile and 3:01 with one lap to go, Bannister unleashed a surge on the final lap.

To keep the suspense alive, announcer Norris McWhirter began the time announcement: “Ladies and gentlemen, here is the result of event 9, the mile: first, number 41, R. G. Bannister, Amateur Athletic Association and formerly of Exeter and Merton Colleges, Oxford, with a time which is a new meeting and track record and which, subject to ratification, will be a new English, UK, European, British Empire, and world record. The time was three…”

Before he could finish, the crowd erupted. The achievement was so huge it reportedly even interrupted proceedings in the House of Commons, the British Parliament. With 3:59.6, the British Empire had a new hero, less than a year after Edmund Hillary and Tenzing Norgay’s first ascent of Mount Everest. A month and a half later, Australian John Landy joined Roger Bannister as the next man to break the 4-minute barrier.

The mile’s rebirth

In 2018, just under 1,500 milers in history had run under 4 minutes. That’s what led Roger Bannister to say: “It’s amazing to think there are more people who have climbed Everest than have run the mile in under four minutes.”

Even if the mile can’t compete with the 1500 meters, the Olympic track event, it has seen a real resurgence in recent years across countries shaped by the British Empire. As of April 20, 2017, out of 1,440 milers who had gone sub-4, 492 were American, 201 were British, and 143 were Kenyan. The first non-English-speaking nation ranked 9th, Germany with 35 milers, and France was 11th with 29.

In the United States, the mile often replaces the 1500m during the indoor season. That’s why so many Americans, most of them college athletes, break the famous, mythical 4-minute barrier. The mile is unquestionably the most watched race at indoor collegiate meets, and it’s easy to understand why, it’s pure high-speed endurance, tactics, and pacing all in four intense minutes.

Guillaume Adam, the 29th French sub-4 miler

Guillaume Adam, the 29th French runner to go sub-4 (3:58.38), experienced the mile’s unique atmosphere at indoor collegiate meets in Boston: “I got the chance to watch a few mile races and run them in Boston, and every time athletes are on pace for under 4 minutes, the crowd goes crazy. It’s a race that’s easy to follow, 4 minutes for the mile equals 30 seconds per lap indoors. If runners hit 3:00 at 1209m, the crowd knows the 4 minutes are close and gives you all their energy to get you there. In the end it adds another layer of suspense, beyond who’s going to win, who’s going to dip under that mythical 4-minute barrier?”

According to observers, 4:00 for the mile roughly corresponds to 3:42.2 for 1500 meters. That level demands a serious training investment and represents a milestone for thousands of runners chasing performance breakthroughs. For European athletes, the challenge is simply the lack of chances to race an actual mile, usually once or twice at most during the outdoor season.

What if the mile’s future is in road running?

The mile is stepping outside the stadium. More and more road mile races are being organized. Like the City Games in the UK, where Usain Bolt once raced a straight 150m through the streets of Manchester, street events are made for spectacle. Fans are close to the athletes, and the show is free, just like lining the roads at the Tour de France. A US mile circuit has also emerged, Bring Back the Mile, currently with 8 races on the schedule. Rome has joined in too, Florian Carvalho notably won the race in 2016.

The road mile is also a popular success in England, with more than 5,000 runners at the Westminster Mile in London in May 2016. The mile is a distance within reach for everyone, regular runners and occasional runners alike. What if the road mile became as popular as the marathon, a gateway race where speed training, pacing, and endurance meet?

The very exclusive club of mile world record holders, including Michel Jazy (3:53.6, 1965), the only Frenchman, along with Jules Ladoumègue (4:09.2, 1931), to have held this prestigious record.

NB: Contrary to a common belief, once Bannister succeeded, there was not a sudden flood of dozens or hundreds of sub-4 milers. In fact, the number of first-time sub-4 performances was 2 in 1954, 3 in 1955, 5 in 1956, 7 in 1957, 4 in 1958, 1 in 1959, 4 in 1960, and 0 in 1961. Michel Jazy became the first Frenchman in 1962 with 3:59.8.

The list of all runners under 4 minutes can be found here.

The list of all sub-4 performances can be found here.

Convert a distance in miles or kilometers

Want to convert a distance in miles or kilometers? The math is simple:

Kilometers × 0.621371 = Miles

Miles × 1.60934 = Kilometers

To convert kilometers to miles, multiply the number of kilometers by 0.621371. To go from miles to kilometers, multiply the number of miles by 1.60934.

The list of the 29 French sub-4 milers, with the year of their first sub-4

L’article The 4-Minute Mile: Bannister’s Breakthrough and the Mile’s Comeback est apparu en premier sur RunMotion Running Coach.