This research was published in the scientific journal PLOS ONE: A minimal power model for human running performance.

The model described in this publication can estimate an individual runner’s performance across distances ranging from 800 metres to the marathon, based on principles related to metabolic power and endurance. This approach already provided a highly accurate estimate of your current fitness and training paces.

However, it could have certain limitations when your reference races were too old, completed in challenging conditions, or simply not representative of your current potential.

So, we have enhanced the model.

The new version now considers the performances you actually achieve in training to detect your progress and fine-tune your recommendations.

This improvement is based on the analysis of 1.6 million training sessions. Your racing history remains essential data, but it is now complemented by a more dynamic view of your current fitness.

Your races show what you have done. Your training shows where you are today.

And this update actually brings five new features in one.

1. Discover your predicted paces for 5K, 10K, half marathon and marathon

RunMotion Coach can now estimate the paces and finish times you could target for a 5K, 10K, half marathon and marathon.

These predictions draw on both your race results and the completed, validated training sessions in the app.

The sessions considered are those that include intervals at:

• vVO2max pace;
• threshold pace;
• 10K race pace;
• half marathon race pace;
• marathon race pace.

The model analyses your actual performance during these sessions. It does not rely solely on the workout that was planned, but on what you actually ran.

The elevation gain in your training is also included in the calculation. A fast session completed on a hilly route is not interpreted in the same way as an equivalent session on flat terrain.

Thanks to this new data, an old or unrepresentative race no longer defines your recommendations on its own. After an especially successful session, your predictions can improve. During a tougher period or when returning to running, they can also adapt to your current fitness level.

Your training paces are therefore updated after every validated race and every eligible session that is analysed.

2. Get a personalised prediction for your next race

Are you training for a road race?

RunMotion Coach also gives you a race-specific pace prediction for your next goal. This estimate goes beyond distance, taking into account the planned course profile and elevation gain as well.

A perfectly flat 10K is not raced in the same way as a hilly 10K. Similarly, a fast marathon course does not place the same demands on you as a route with plenty of climbs and descents.

Your prediction is therefore tailored to the characteristics of your race, giving you a target that is more realistic and more aligned with your current fitness.

The model also considers the elevation gain from your past sessions. This helps it interpret your training performances more accurately and put them into perspective with the demands of your upcoming race.

You then have a more relevant foundation for setting your starting pace and building your race strategy.

3. Track your prediction trends on a graph

Your races and training sessions are now displayed together on the same graph.

The blue line shows the evolution of your predicted paces over time.

You can see how your estimated fitness has changed after:

• a race;
• a vVO2max session;
• a threshold session;
• a 10K-specific session;
• a half marathon-specific session;
• a marathon-specific session.

This visualisation helps you better understand the impact of your training plan and identify periods when your fitness improves, plateaus or temporarily declines. You no longer see just a predicted finish time, you understand how and why that estimate has changed.

4. Follow your progress month after month

Running progress is not always linear.

Some weeks bring major gains. Others are more about absorbing training, recovering or rebuilding consistency. By looking at your predictions over several months, you can take a step back from your training and distinguish long-term trends from short-term fluctuations.

The new graph lets you measure how far you have come, even when changes are hard to notice from one session to the next.

This view is especially useful when you have not raced for several weeks or months. Your recent training can now update your estimated fitness between races.

A more concrete way to track your progress and see that consistency pays off.

5. Adjust your paces based on how you feel

Your RunMotion Coach prediction is the reference point for personalising your sessions, but you stay in control.

You can choose slower paces than those suggested, especially if:

• you are returning to running;
• you are coming back after an injury or time off;
• fatigue is building up;
• you want to ease back in gradually;
• how you feel does not yet match your estimated fitness.

You can also select faster paces if you feel in excellent shape and the recommendations seem too cautious.

If you do not change anything, your training paces are automatically set according to the prediction calculated by RunMotion Coach.

The goal is not to impose a pace on you, but to offer the most relevant recommendation possible while letting you adapt it to your feelings and personal situation.

What data is considered?

To generate a sufficiently reliable prediction, RunMotion Coach uses at least three results from races and/or training sessions.

Two types of data can be included:

• validated races;
• analysed sessions that include intervals at vVO2max, threshold, 10K-specific, half marathon-specific or marathon-specific pace.

For these sessions, the app considers:

• the paces you actually ran;
• the different intervals within the session;
• the type of intensity worked;
• the route’s elevation gain.

This analysis enables a fairer assessment of your effort and avoids directly comparing a hilly workout with a session completed on flat terrain.

Your prediction no longer relies solely on your race times. Your specific training sessions now also contribute to evaluating your fitness level.

How do you exclude a session from your prediction?

Does a session not feel representative of your fitness?

This can happen if you ran with a friend or family member, had a GPS issue, deliberately completed a different session from the one planned, or ran in unusual conditions.

To prevent it from being included in the calculation, simply:

• do not validate the session;
• or delete its analysis.

You stay in control of the data used to personalise your predictions and training paces.

A science-based model, enhanced by real-world data

This update is not based on a generic formula or product intuition alone.

The original RunMotion Coach model is built on Guillaume Adam’s scientific research, conducted at MIT and CNRS. That scientific foundation is now enhanced by the analysis of 1.6 million training sessions.

This volume of data helps us better understand the relationship between training performance, a runner’s progress and the race times they can realistically target.

The result is a more dynamic, responsive model that better reflects your current fitness.

Science-based pace recommendations, not just a generic formula.

What this update changes for you

With this new version, you now benefit from:

• more representative finish-time predictions;
• a clearer view of your progress;
• more personalised training paces;
• more responsive recommendations;
• consideration of your races and recent training sessions;
• consideration of elevation gain in training;
• a prediction tailored to the profile of your next race;
• the option to adjust your paces manually.

Your racing history remains at the heart of the model, but it no longer tells the whole story.

Your recent sessions now count towards calculating your training paces.

More analysis. More personalisation. Paces that evolve with you, session after session.

Head to RunMotion Coach to discover your new predictions, visualise your progress and train at paces that match what you can do today.

L’article Smarter Running Pace Predictions From Your Training est apparu en premier sur RunMotion Running Coach.

Over the past few years, carbon-plated running shoes have transformed road running. Once reserved for elite athletes, they are now available to every runner looking to improve performance over 10K, half marathon, or marathon distance.

Their promise is simple: improve running efficiency through the combination of next-generation foam and a carbon plate embedded in the midsole. The result is a more responsive shoe that boosts energy return and helps you maintain a fast pace with often less muscular fatigue.

However, not all carbon-plated shoes deliver the same ride. Some prioritize generous cushioning for the marathon, while others focus above all on explosiveness and speed. Your choice will therefore depend on both your experience level and the distance you are training for.

In this comparison, we have selected eight of the best carbon-plated running shoes available from EkoSport to help you find the model best suited to your 2026 racing goals.

How to choose carbon-plated running shoes

Before investing in carbon-plated running shoes, it is important to define how you will use them. These models are designed to run fast and perform at their best at sustained paces. They are not necessarily intended for everyday easy runs.

The first factor is your target distance. Some shoes excel over 5K or 10K thanks to their exceptional responsiveness, while others prioritize comfort and stability to help you maintain a high level of performance all the way through a marathon.

Foam performance is also a key consideration. The latest foams strike an outstanding balance of cushioning, bounce, and low weight. Combined with a carbon plate, they create the propulsive feeling that defines this new generation of racing shoes.

Finally, remember that the best carbon-plated shoes are the ones that feel comfortable on your feet. A highly aggressive shoe may be perfect for some runners, while others will prefer a more stable, easier-to-handle model.

RunMotion Coach tip

Carbon-plated shoes reach their full potential at faster paces. Save them primarily for your races and a few key workouts to preserve their responsive qualities and maximize their lifespan.

Best carbon-plated running shoes 2026 comparison table

*Approximate weights in a men’s size.

Our review of each model

Adidas Adizero Adios Pro 4

The Adios Pro 4 is one of the undisputed benchmarks in the market. Its high-performance cushioning, remarkable energy return, and low weight make it a shoe capable of delivering fast times over every distance, from 10K to marathon. It is a demanding model, but exceptionally effective when you unlock its full potential.

Learn more

Saucony Endorphin Pro 5

The fifth generation of the Endorphin Pro confirms the strengths of this iconic range. More approachable than some ultra-aggressive competitors, it blends comfort, stability, and responsiveness into a particularly well-balanced package. It is an excellent racing shoe for runners looking to discover carbon plates without giving up versatility.

Learn more

HOKA Rocket X 3

With the Rocket X 3, HOKA continues to raise its game in the performance running category. This shoe delivers a smooth ride, protective cushioning, and solid stability, qualities that are especially valuable over the marathon. It will suit ambitious racers as well as runners looking for a confidence-inspiring carbon-plated model.

Learn more

PUMA Deviate Nitro Elite 4

The Deviate Nitro Elite 4 impresses with its low weight and excellent responsiveness. Thanks to its high-performance foam and efficient carbon plate, it provides an enjoyable sense of speed without becoming overly demanding. An excellent choice for setting a new personal best.

Learn more

On Cloudboom Volt 1

On delivers a shoe with a distinct personality here. The Cloudboom Volt 1 prioritizes a smooth stride and provides a particularly natural transition. Its premium finish and comfort will appeal to runners seeking a different experience from more traditional racing shoes.

Learn more

Brooks Hyperion Elite 5

Brooks continues to refine its racing range with a more accomplished Hyperion Elite 5. More responsive and more enjoyable than previous generations, it is a credible alternative to the market’s most popular models while retaining an excellent level of comfort.

Learn more

PUMA Fast-R Nitro Elite 3

The Fast-R Nitro Elite 3 is undoubtedly one of the most aggressive shoes in this selection. Extremely lightweight and highly responsive, it is aimed at runners pursuing pure performance. Its explosive ride will appeal to experienced athletes who can fully harness its potential.

Learn more

Mizuno Hyperwarp Pro

The Hyperwarp Pro showcases Mizuno’s expertise in race-day footwear. Its carbon plate and high-performance foam create an excellent propulsive sensation, while its geometry promotes an efficient stride at high speeds. It is a model built for runners in search of speed.

Learn more

Which carbon-plated shoes should you choose for your goal?

Key takeaways

Carbon-plated running shoes have permanently changed the road running landscape. Lighter, more responsive, and more efficient than previous generations, they now enable many runners to improve their performance, provided they choose a model suited to their goals.

Among the standout models in this comparison, the Adidas Adizero Adios Pro 4 is a proven race-day choice, the Saucony Endorphin Pro 5 stands out for its versatility, while the HOKA Rocket X 3 is an excellent option for marathon runners looking for extra comfort.

Whatever your ambition, remember that carbon-plated shoes are no substitute for structured training. Used wisely and paired with the right preparation, however, they can become a real asset in helping you reach the next level and hit your race-time goals.

L’article Best Carbon-Plated Running Shoes 2026 est apparu en premier sur RunMotion Running Coach.

To improve your running, it is not enough to run more often or faster. Above all, you need to run at the right intensity for the purpose of each workout.

An easy run done too fast creates unnecessary fatigue. A threshold session performed at the wrong intensity loses some of its effectiveness. An overly ambitious race pace can also lead you to start too fast and blow up before the finish line.

Knowing and respecting your training paces helps you target each workout more effectively, recover better and make more consistent progress.

But these paces should not simply be calculated correctly. They also need to evolve as your fitness improves.

Different training paces for every type of workout

Every workout has a specific purpose.

Easy aerobic running develops cardiovascular fitness and allows you to gradually increase your training volume. vVO2max workouts and interval training develop aerobic power and speed. Threshold training improves your ability to sustain a hard effort.

Specific training paces for the 10K, half marathon and marathon prepare your body for the intensity you will need to sustain on race day.

There is no single right pace. Instead, there are several paces tailored to the different goals of your training.

What happens when you do not respect your training paces?

Following a pace is not simply about obeying the number on your watch. It helps ensure that the workout actually delivers the adaptations you are aiming for.

Running easy runs too fast

This is the most common mistake.

When you feel good, it is tempting to gradually speed up. The easy aerobic run you had planned then turns into a moderately hard outing. This intensity is often too high to support proper recovery, yet not high enough to replace a true quality workout.

Repeated often, this type of run can lead to several problems:

• a gradual buildup of fatigue;
• heavy legs during key workouts;
• insufficient recovery between training sessions;
• difficulty increasing your training volume;
• plateauing despite consistent training;
• a higher risk of pain or injury.

Easy runs must genuinely stay easy. That is what allows you to absorb hard workouts and string together consistent training weeks.

Doing fast workouts at too high an intensity

An interval workout should not become a race. Starting too fast can force you to slow down dramatically as the reps go on, compromise your running form or prevent you from completing the session.

You end up creating a lot of fatigue without necessarily gaining any extra benefit. A good workout is not the one where you ran as fast as possible. It is the one where you hit the planned intensity and maintained consistent execution.

Running too slowly during quality workouts

Conversely, a threshold or specific-pace session performed too slowly will not sufficiently target the desired physiological qualities or heart rate zone. The goal is not to always slow down or always speed up, but to run at the right training paces at the right time.

Using paces that no longer match your fitness level

A pace that is calculated correctly today may become unsuitable a few months later. If you improve significantly, your old paces may become too conservative. If you return after an injury, illness or training break, they may instead become too demanding. In both cases, the quality of your training declines.

How do you calculate your training paces?

Several methods can be used.

Perceived effort

How you feel allows you to adjust your effort to fatigue, heat or terrain. During an easy run, you should generally be able to speak in full sentences and keep your breathing under control.

However, this approach requires good self-awareness and can lack precision, especially for beginner runners.

Heart rate

Heart rate provides an indication of the internal intensity of your effort. It can be useful during easy runs and long runs.

However, it varies according to many factors: heat, fatigue, stress, sleep, hydration, elevation gain or sensor accuracy. It should therefore remain one indicator among others.

vVO2max

Maximal aerobic speed, or vVO2max, can be used to build certain workouts, particularly short and intense efforts.

However, two runners with the same vVO2max can achieve very different performances in the half marathon or marathon. Their ability to sustain a high proportion of that speed over time, known as their Endurance Index, can vary greatly.

vVO2max alone is therefore not enough to fully represent a runner’s profile.

Race results

A recent performance over 5K, 10K, half marathon or marathon provides plenty of information about your fitness level. It can estimate your different training paces as well as your potential over other distances.

Course profile, weather, fatigue, poor pacing or digestive issues can all affect a result. Your most recent race may also be too old to reflect your current fitness.

The RunMotion Coach scientific model

For several years, RunMotion Coach has used a model based on scientific research conducted by Guillaume Adam at MIT and CNRS.

Unlike calculators that apply the same formula to every runner, this model estimates two essential characteristics:

• your vVO2max, which represents your aerobic power;
• your Endurance Index, which measures your ability to sustain a high proportion of that speed as the distance increases.

This distinction better accounts for different runner profiles. Some runners excel in short efforts but lose more speed over the half marathon or marathon. Others have a slightly lower vVO2max but excellent endurance.

The RunMotion Coach model therefore delivers more personalised predictions and training paces than a simple conversion chart.

The limits of a model based only on races

Our first model was particularly accurate for estimating vVO2max, Endurance Index and performance equivalencies between different distances. However, it still depended on race performances.

When a runner improved quickly between two races, their actual fitness could change without that progress being immediately reflected in their recommendations.

For example, a time recorded six months earlier could continue to influence training paces, even when recent workouts clearly showed that the runner had reached a new level. Conversely, a disappointing race in difficult conditions could have too much influence on subsequent estimates.

To make the model more dynamic, we have integrated a new source of information: training performances.

A new model that combines races and training

The RunMotion Coach model no longer relies solely on your race results. It also takes into account meaningful performances achieved during your training, particularly in certain workouts at:

• vVO2max;
• threshold pace;
• 10K pace;
• half marathon pace;
• marathon pace.

This improvement is based on the analysis of 1.6 million training sessions.

Your races remain central data points because they show what you have actually achieved in competition. Your workouts now make it possible to better detect your progress between races.

By combining both, the model becomes more accurate, more personalised, more responsive to your progress and less dependent on one old or unrepresentative race.

Why link your completed workout to your planned workout?

For a training performance to be interpreted correctly, RunMotion Coach needs to understand what you were trying to achieve. A pace of 4:30 per kilometre does not mean the same thing whether you ran it during an easy run, a threshold session or a series of 10K-pace intervals.

This is why the workout recorded by your watch must be linked to the planned workout in your RunMotion Coach plan.

This link allows the model to identify:

• the planned workout type;
• the target intensity;
• the duration or distance of the repetitions;
• the recovery periods;
• the paces you actually ran.

The model can then distinguish a genuine training performance from a run that was simply completed faster than planned. This step is essential to prevent an easy run done too fast or a wrongly identified workout from artificially changing the estimate of your fitness level.

See the data used in your prediction

Your performance prediction is displayed as a graph. You can view how your fitness evolves and identify the data included in the calculation:

• your race performances;
• your meaningful training sessions;
• the relevant distances or intensities;
• how your predictions evolve over time.

This helps you understand why your estimate improves, remains stable or changes after a new performance. The model becomes more transparent: you do not just see a prediction, you also see the races and workouts that contributed to calculating it.

Predictions across multiple distances

Based on your current profile, RunMotion Coach estimates the times you can target over several distances: 5K, 10K, half marathon and marathon. These predictions help you better understand your fitness level and check whether your next goal is realistic.

They are not a promise of a result. Your performance also depends on your specific preparation, the course, weather, strategy and race management.

They do, however, provide a reliable foundation for choosing a realistic goal and setting the corresponding training paces.

What about trail running?

The model can also take your trail race results into account by using grade-adjusted pace, allowing your performance to be compared more accurately with an effort on flat terrain.

This estimate works best for runnable or moderately technical trails. On highly technical courses, trail conditions, descents, altitude and weather have a major influence on speed.

For training, the recommended paces remain reliable guidelines primarily on flat terrain. During uphill workouts, speed becomes less relevant. Follow your heart rate and perceived effort instead to maintain the planned intensity.

Training paces that evolve with your progress

Your training paces are never set in stone. When your races or workouts show sufficiently reliable progress, the model can update your fitness level and recommendations. This prevents you from continuing to train according to an old race time that has become too conservative.

Conversely, the model should not increase your training paces after just one unusually fast workout. It analyses the consistency of your performances so that it does not mistake a good day for lasting progress.

The goal is to provide training paces adapted to what you are capable of today, not what you could do several months ago.

Can you manually adjust your training paces?

The model provides the recommendation that appears most consistent based on your races and training. However, experienced runners may want to retain more control.

You can therefore request a manual adjustment to all of your paces, for example:

• +2.5% to make them slightly faster;
• –2.5% to make them slightly more conservative;
• or another adjustment available in the app.

This option can be useful if you know your profile very well, feel that your recent sensations are not yet fully reflected in the model, or deliberately want to test slightly more ambitious paces. It is primarily intended for expert runners.

Increasing your training paces simply because a workout feels too easy is not always appropriate. An easy pace is sometimes deliberately easy to promote recovery and prepare you for the sessions ahead. For most runners, it is still best to follow the model’s recommendations and let paces evolve based on sufficiently reliable performances.

Paces remain guidelines

Even the most accurate model cannot predict every circumstance you will face in a workout. Elevation gain, heat, wind, fatigue and a return from injury must always be taken into account.

On a climb, trying to maintain exactly the same speed as on flat ground would greatly increase your intensity. In high heat, a pace that usually feels comfortable can also become too demanding.

You should therefore combine pace recommendations with several indicators:

• your perceived effort;
• your breathing;
• your heart rate when relevant;
• the terrain;
• weather conditions;
• your fatigue level on the day.

The model guides you, but you remain in control.

How do you know whether your paces are right?

Your paces are probably well set when:

• your easy runs remain comfortable;
• you can finish your interval workouts with consistent repetitions;
• your threshold sessions are demanding but controlled;
• you recover properly between workouts;
• you can string together training weeks without excessive fatigue building up.

They may be too fast if you regularly finish easy runs exhausted, miss the final repetitions of your intervals or need several days to recover from a routine workout.

Run at the right pace for lasting progress

Knowing your training paces gives every workout a clear purpose.

Easy runs stay genuinely easy. Quality workouts target the right intensities. Specific paces prepare you effectively for the demands of racing. Your race goals become more consistent with your current fitness level.

The new RunMotion Coach model now combines:

• a scientific model based on Guillaume Adam’s research at MIT and CNRS;
• your vVO2max and endurance profile;
• your race performances;
• your meaningful training sessions;
• analysis of 1.6 million training sessions.

You can view the races and workouts used in your estimate on a graph, track your progress and discover the times your current fitness level allows you to target.

And for experienced runners who want to go further, recommendations can be manually adjusted, for example by +2.5% or –2.5%.

Because progress is not about running faster in every workout.

It is about running at the right pace, at the right time, with recommendations that truly evolve with you.

L’article Running Training Paces: Find Your Perfect Pace est apparu en premier sur RunMotion Running Coach.

You are following a training plan when, suddenly, a much lighter week appears. Fewer miles, less intensity… You may feel like you are losing time or, worse, losing fitness.

Yet this recovery week is far from being an unnecessary break. Quite the opposite, it is an essential part of your progress. Without it, you may never fully benefit from the training you completed in the previous weeks.

Whether you are training for a 10K, half marathon, marathon, or simply looking to improve your running performance, including lighter weeks is a strategy used in every serious training plan.

In this article, discover what a deload week is for, how it works, and why it is essential for continuing to improve while reducing your injury risk.

What Is a Deload Week?

A deload week, also known as a lighter training week or recovery week, involves temporarily reducing your training load.

This reduction can apply to:

• total mileage;
• the number of sessions;
• workout intensity;
• or a combination of all three.

Contrary to what some runners think, it is not a “wasted” week. Its purpose is to give your body enough time to recover and absorb the adaptations created by the previous weeks of training.

In practice, you will usually keep running, but with reduced volume and intensity. This lower training load gives your body time to rebuild before starting a new training cycle.

Why Is It Essential?

Every running workout creates stress on the body. Your muscles work, your tendons are loaded, energy stores drop, and your nervous system is challenged. Over the weeks, this fatigue builds up. Without enough recovery, performance eventually plateaus and injury risk increases.

A deload week helps you:

• repair microscopic muscle damage;
• restore glycogen stores;
• reduce nervous system fatigue;
• gradually strengthen the tissues under stress;
• regain better training sensations;
• reduce the risk of injury.

It is during this recovery phase that your body turns your training efforts into real progress.

Why Does a Deload Week Work? The Principle of Supercompensation

When you complete a running workout, your body undergoes physiological stress. Your muscles become fatigued, energy stores decline, and small amounts of damage occur in the muscle fibers.

Immediately after training, your performance level is temporarily lower than it was before the session. This drop is normal, your body needs time to recover.

Over the following hours and days, your body repairs tissues, replenishes glycogen stores, and gradually adapts to the demands imposed by training.

If recovery is sufficient, your performance level rises slightly above its starting point. This is the supercompensation effect. Your body becomes a little stronger, a little more resilient, and better prepared to handle future workouts.

On the other hand, if you keep stacking workouts without allowing enough time for recovery, fatigue accumulates. The benefits of your sessions decrease, performance stagnates, and the risk of overtraining or injury rises.

Understanding the Supercompensation Cycle

To better understand what happens in your body, picture the following cycle:

Training → Fatigue → Recovery → Supercompensation → New workout

In practical terms:

1. You train. Your body is exposed to stress. Your muscles work, energy stores decrease, and fatigue sets in.
2. Your performance temporarily declines. Right after exercise, your body is less capable than it was before the session. This is a completely normal response.
3. You recover. Over the following hours and days, your body repairs muscle tissue, restores glycogen stores, and progressively strengthens the structures that were stressed.
4. You enter the supercompensation phase. Your fitness rises slightly above its initial level. Your body can now tolerate a slightly greater training load.
5. You complete a new workout. By training at the right time, you fully benefit from this adaptation and continue to improve.

Conversely, if you train again before recovery is complete, you risk simply building up fatigue without fully gaining the adaptations you are aiming for.

A deload week extends this recovery phase, allowing supercompensation to take place under the best possible conditions.

How Often Should You Schedule a Deload Week?

Frequency depends mainly on your experience, training volume, and goal. In most training plans, a deload week is scheduled every 3 to 5 weeks.

As a general guide, a beginner runner will often need a lighter week every 3 or 4 weeks, while an experienced runner may sometimes wait 5 weeks before reducing their training load. During a particularly demanding marathon training block, these weeks become almost essential.

However, this is not an absolute rule. Some runners recover faster than others. The key is to adapt your training to how you feel rather than following a plan rigidly.

Signs Your Deload Week Is Coming Too Late

Even when a deload week is scheduled in your training plan, your body may need to recover earlier than expected.

Some warning signs deserve your attention:

• a feeling of constantly heavy legs;
• a higher resting heart rate than usual;
• usual paces becoming difficult to hold;
• persistent fatigue despite one or two rest days;
• recurring muscle or tendon pain;
• less restorative sleep;
• a lack of motivation or the feeling that you have to force yourself to go for a run;
• unusual irritability or trouble concentrating.

On their own, these symptoms are not necessarily concerning. However, when several appear at the same time, they often point to accumulated fatigue.

In this situation, easing back your training for a few days is usually far more beneficial than trying at all costs to stick to the planned schedule.

How to Structure a Deload Week

The goal is not to stop completely, but to reduce your training load enough to promote recovery.

Here is an example of how to reduce your training load:

As a general rule, reducing your weekly volume by 20 to 40% is more than enough to support good recovery while maintaining the adaptations you have built.

The aim is not to start from zero, but to regain freshness before the next training cycle.

Should You Stop Running Completely During a Deload Week?

In most cases, no. A deload week does not mean inactivity. A few runs at a very comfortable pace help maintain your movement patterns, improve blood flow, and speed up recovery without creating significant fatigue.

Active recovery is often more beneficial than a complete break.

For example, you could replace an interval workout with an easy run, a very relaxed bike ride, a mobility session, or a few light strength-training exercises.

A complete break may be justified after a particularly demanding race, in the event of injury or illness, or when signs of fatigue are severe.

The most important thing is to start the next training cycle with fresh legs, good sensations, and the desire to train again.

Can You Improve by Training Less?

This may seem counterintuitive, but the answer is yes.

Progress does not depend solely on the amount of training you do. It depends above all on the balance between training stress and recovery.

A runner who keeps piling on the miles without ever easing off will often eventually plateau. In contrast, a runner who intelligently alternates training blocks and deload weeks will generally continue improving over the long term.

It is precisely this balance that allows your body to become more resilient, more efficient, and better prepared for upcoming workouts.

Mistakes to Avoid

Some mistakes greatly reduce the benefits of a deload week:

• replacing running workouts with highly intense activities;
• trying to make up for missed miles the following week;
• running every session at too hard a pace;
• neglecting sleep and nutrition;
• feeling guilty about training less.

A lighter week is not a sign of weakness or lack of motivation. It is an integral part of a well-structured training plan and one of the best ways to improve sustainably.

Conclusion

The deload week is often underestimated, even though it is one of the pillars of running progress.

By temporarily reducing your training load, you give your body the opportunity to recover, get stronger, and absorb the work you have done over the previous weeks.

Remember, you do not truly improve during training. You improve during the recovery that follows.

FAQ: Everything You Need to Know About Deload Weeks

Is a Deload Week Mandatory?

It is not mandatory in the strictest sense, but it is strongly recommended in most training plans. Without regular recovery periods, fatigue builds up and progress becomes harder. Deload weeks help you make sustainable progress while limiting injury risk.

Will You Lose Fitness During a Deload Week?

No. A lighter week is far too short to cause any significant loss of fitness.

On the contrary, many runners find that they feel better after a few days of recovery because their accumulated fatigue has decreased.

Can You Cycle or Do Another Sport During a Deload Week?

Yes, as long as you stick to low-intensity activities. Cycling, swimming, walking, and yoga are all excellent options for staying active while promoting recovery. However, avoid very intense sessions that would cancel out the benefits of your lighter week.

What Is the Difference Between a Deload Week and a Taper Week?

These two periods have different goals. A deload week occurs throughout a training plan to help you recover between two training blocks. A taper week, on the other hand, takes place just before an important race. Its purpose is to have you arrive on race day as fresh as possible while retaining the fitness qualities developed during your preparation.

Should You Cut Out Intervals Completely?

Not necessarily. Depending on your experience and fatigue level, you can keep a short quality workout, but with lower volume and intensity. The goal during this week is no longer to improve, but simply to maintain your feel for pace without creating additional fatigue.

How Do You Know Whether Your Deload Week Was Effective?

Several signs show that you have recovered well:

• your legs feel lighter;
• your usual paces feel easy again;
• your heart rate returns to its usual levels;
• you have more energy in everyday life;
• you feel motivated to train again.

If you begin the next training cycle feeling better than you did before the lighter week, it is generally a sign that your recovery was beneficial.

L’article Running Deload Week: Recover, Adapt and Get Faster est apparu en premier sur RunMotion Running Coach.

Taking part in the UTMB is not just about preparing your legs and mindset. Over 174 kilometres and nearly 9,900 metres of elevation gain around Mont Blanc, the gear you carry is an integral part of your race strategy. Above all, it is a safety essential: in the mountains, conditions can change very quickly.

The organisation therefore requires mandatory equipment so runners can cope with sometimes challenging weather, as well as wait safely in the event of an issue or rescue operation. Be aware that this gear must not simply be present at the start. It must stay with the runner throughout the entire race.

Here is everything you need to know about UTMB 2026 mandatory gear.

Why does the UTMB require mandatory gear?

August may seem like the perfect time to run around Mont Blanc. Yet altitude and the Alpine environment can bring conditions that are very different from those experienced in the valleys.

The organisation points out that temperatures can rise above 30°C, but it can also become very cold at altitude, with feels-like temperatures dropping to -10°C above 2,000 metres. Rain, hail, wind, fog and even snow are all possible along the course.

Mandatory equipment must therefore allow runners to handle these changes, including if they have to spend part of the night outside or wait for rescue services.

This is an important point: the official UTMB 2026 mandatory gear list is a minimum safety requirement, not necessarily the ideal kit for every runner. The organiser also recommends adapting your equipment to your own abilities and testing it during training runs in a range of conditions.

UTMB 2026 mandatory gear: much more than a checklist

The 2026 regulations state that every runner must carry all mandatory equipment in a pack that cannot be swapped during the race. Checks may take place before the start, during the event and right up to the finish line.

Your gear must also remain accessible and available for inspection at all times. Avoid burying everything at the bottom of your pack or placing it in packaging that prevents an immediate check. In particular, non-resealable sealed bags are prohibited.

The rule to remember

Mandatory equipment left at the hotel, in a drop bag or in a car is not available to you. Even an item you think you will never need must stay with you for the entire race.

How to prepare your UTMB mandatory gear

You should check the official list before every edition, as the organisation may update its requirements. For 2026, it distinguishes between core mandatory equipment, which applies whatever the conditions, and additional equipment that may be activated depending on the forecast and announced conditions.

You must have all additional equipment available when you arrive at the event. Items activated by the organisation will be announced no later than 24 hours before the start and must then be carried during the race.

This distinction is essential when preparing your running pack. Do not wait until the day before the start to look for a potentially hard-to-find piece of gear.

Our advice: prepare two levels of gear

A smart approach is to organise your equipment into two categories:

• core gear, which always goes with you;
• weather gear, kept ready to add as soon as the organisation announces its activation.

This prevents you from discovering at the last minute that a jacket, warm layer or another essential item is missing from your kit.

Do not try to save every gram

In ultra-trail running, the desire to reduce pack weight is understandable. Saving a few hundred grams can seem worthwhile over almost two days of racing.

But mandatory gear is not where you should pursue ultralight choices at all costs.

The UTMB regulations explicitly state that it is important to avoid choosing the lightest clothing possible. Your clothing must first and foremost provide sufficient protection against cold, wind, heavy rain and snow.

A jacket that weighs a few dozen grams less is not necessarily the better choice if it offers less protection when conditions deteriorate.

A useful question to ask yourself

Instead of asking, “What is the lightest piece of gear?”, ask yourself, “With this equipment, could I stay outside for several hours if conditions turn bad?”

For a mountain ultra, the second question is far more relevant.

Protecting your gear from rain: a detail that can become essential

UTMB also recommends packing your equipment to protect it from rain and snow and keep it dry until you need it.

This may seem secondary when you are packing your race vest. It feels much less so after several hours in the rain.

A wet jacket or insulating layer stored in an unprotected pack can lose much of its usefulness precisely when you need it most. Dry bags or waterproof pouches allow you to separate your gear and keep part of your pack contents dry.

It is also a great way to organise your pack. Rather than having one compartment full of mixed equipment, each category can be easy to identify and access.

Mistakes to avoid before the start

Some mistakes are easy to make, especially when you are trying to optimise your race pack.

Leaving some gear in your drop bag

Your drop bag must not be used to store mandatory equipment.

The regulations state that all mandatory gear must be carried by the runner throughout the race. Drop bags are therefore not an extension of your running pack.

Making your gear difficult to access

During an equipment check, you must be able to show your gear. Do not organise your pack in a way that makes every item impossible to reach.

A logical pack organisation saves time and helps you avoid unpleasant surprises.

Failing to test your equipment

Mandatory gear is only truly useful if you know how to use it.

Try your jacket in the rain. Run with your pack fully loaded. Test your hydration system. Go for a night run with your headlamps.

UTMB itself recommends testing your equipment in training and in varied conditions.

Headlamps: essential gear you must not overlook

Much of the UTMB takes place at night, so lighting management is a key part of your ultra-trail preparation.

For the 2026 edition, there is one specific point to remember: one of the two headlamps used for the UTMB must have a red-light mode for a section located in the Contamines-Montjoie nature reserve.

It is not enough to check that you have two working headlamps. You must also make sure that one of them has this feature.

As with the rest of your UTMB 2026 mandatory gear, test your headlamps before race day. Battery life, changing batteries or modes, comfort, and using them with a cap or beanie are all details that become important after several hours of effort.

What about poles?

Poles are among the items that require special attention.

The UTMB 2026 mandatory gear regulations set out one simple rule: if you choose to take poles, you must keep them for the entire race. You cannot start without poles and collect them later along the course. They cannot be placed in drop bags either.

You should also know that poles may be prohibited on certain sections of the course for safety or environmental protection reasons. Specific signs will indicate the affected areas.

This means you need to decide on your pole strategy before the start and cannot rely on changing your setup during the race.

What should you bring in addition to mandatory gear?

The mandatory kit provides a safety foundation. It does not necessarily cover every runner’s personal needs. Your experience, pace, sensitivity to cold, nutrition strategy and tolerance for effort will all influence what you choose to add.

A few items to consider

Depending on your habits and needs, you may want to consider:

• a food supply suited to your race nutrition strategy (discover the RunMotion Race Plan);
• extra clothing if you are particularly sensitive to the cold;
• blister prevention and minor injury supplies;
• a pouch to carry your waste;
• a power bank if it fits your phone and watch use strategy;
• spare clothes in drop bags where permitted and relevant;
• your own cutlery if you want to eat the hot meals offered at aid stations.

On this final point, the 2026 regulations state that no disposable cutlery, cups or bowls will be provided at checkpoints or aid stations. Runners are therefore encouraged to bring their own utensils if they want to eat hot food.

UTMB 2026 mandatory gear and self-sufficiency

To understand why this list matters so much, it is worth returning to the UTMB principle of semi-self-sufficiency.

Between two aid stations, runners must be able to manage their own nutrition, clothing and safety needs. The regulations notably require them to leave each aid station with enough food and drink to reach the next one.

The organisation provides aid stations, but they do not replace runner self-sufficiency. This is also why your pack should not be viewed as simple storage. It is a genuine safety reserve for the hours ahead.

What happens during an equipment check?

Equipment checks can take place at different points during the race. They may be scheduled or random, and some may be carried out at the finish line, aid stations or rescue posts. Surprise checks may also occur elsewhere along the route.

You must be able to present your equipment immediately. The regulations provide for penalties, including disqualification, if a runner does not have all mandatory gear.

The goal is clearly not to catch participants out. These checks are primarily a reminder of one reality of mountain ultra-trail running: mandatory gear can become survival equipment if the race does not go to plan.

UTMB 2026 mandatory gear checklist

Before you zip up your pack for the final time, take a few minutes to check your equipment methodically.

• Core mandatory gear checked against the official 2026 list
• Additional equipment available if needed
• Weather conditions checked
• Any additional gear activated by the organisation added to the pack
• Two headlamps ready to use
• One headlamp equipped with the red-light mode required for UTMB 2026
• Spare batteries or backup power planned for your equipment
• Mountain-ready clothing selected for protection, not simply low weight
• Gear protected from rain and snow
• Equipment easy to access in your pack
• Pack tested in real-world conditions
• Hydration and nutrition planned for the sections between aid stations
• Poles: decision made before the start
• Personal utensils packed if you want to eat hot food at aid stations

The right gear is the gear you can use at the right time

Ultimately, preparing your UTMB 2026 mandatory gear is not about filling your pack with a long list of accessories. The goal is to build a reliable system, one you know inside out and that will allow you to adapt to the mountains.

Over a race of 174 kilometres and nearly 9,900 metres of elevation gain, conditions can change dramatically between the start in Chamonix and the return to the valley.

A hot day can give way to a freezing night. Dry ground can become slippery in the rain. Simple fatigue can turn a minor challenge into a genuine problem after several dozen hours of effort.

That is why the best equipment is not necessarily the lightest or the most expensive. It is the gear that is suited to your needs, tested before race day, properly packed and immediately available when you need it.

Above all, remember one rule: your UTMB 2026 mandatory gear must stay with you from the start all the way to the finish.

Check before you go

Requirements may change from one edition to the next, so always consult the official list before the race. For the 2026 edition, the French regulations shall prevail in the event of any conflict between language versions.

View the official UTMB mandatory gear list

View the official UTMB 2026 regulations

L’article UTMB 2026 Mandatory Gear: Complete Checklist est apparu en premier sur RunMotion Running Coach.

You have spent several months preparing for your trail race. You followed your training plan, put in the long runs, worked on elevation gain and tested your gear. Yet once the starting gun goes off, there are still plenty of decisions to make.

What pace should you start at without getting carried away? When should you begin fueling? How much should you drink if temperatures are higher than expected? Will you make the cut-off times? Am I running at the right effort level?

That is exactly what a trail race plan is for: turning months of preparation into a clear strategy, so you can limit improvisation and make the right decisions at the right time.

A trail race plan is more than just a pace

When people talk about a trail race plan, they often immediately think of an average pace or finish time. In reality, it is far more complex than that.

Terrain, aid stations, weather, fatigue and trail conditions all affect your pace throughout the day. A good race plan is not designed to make you run at a constant speed. Instead, it helps you anticipate the key moments of your race.

It answers essential questions such as:

• What effort level should you start at to avoid going into the red?
• What split times should you target at the main points along the course?
• When should you drink and when should you eat?
• What should you carry with you?
• How should you adjust your strategy and gear if the weather turns hotter or wetter than expected?

By planning these details before the start, you dramatically reduce the number of decisions you need to make once fatigue begins to set in.

Why a race plan often makes all the difference

Most disappointing performances do not come from a lack of training. They are often the result of a series of small mistakes.

Starting too fast. Missing a feed. Gradually becoming dehydrated in the heat. Wearing the wrong gear in the rain. Losing a few minutes at every aid station. Misjudging your split times and becoming stressed. Taken individually, these mistakes may seem minor. Added up over several hours of racing, they can jeopardize a goal you have prepared for over many months.

In contrast, a race plan brings peace of mind. You know where you are, what you need to do and when to do it. You can devote your energy to running rather than making decisions.

A strategy that adapts to your race

Every trail race is different. An alpine ultra, a fast runnable trail or a summer race cannot be managed in the same way. Your strategy needs to account for the course profile, elevation gain, your time goal and the race-day conditions.

Weather, for example, has a direct impact on performance. High temperatures, a headwind or high humidity can change your pace, your hydration needs and energy intake. Planning for these factors in advance helps you avoid unpleasant surprises.

That is why a race plan should never be set in stone. It needs to evolve right up until the start to include the latest forecast.

The RunMotion Coach Trail Race Plan

At RunMotion Coach, we wanted to create a tool that brings together everything a trail runner needs on race day in one place.

In just a few clicks, enter the race you are preparing for and your target finish time. RunMotion Coach then generates a fully personalized trail race plan.

Generate my personalized race plan

Your race plan

You will find your projected split times, estimated paces based on the course profile, and a detailed weather analysis. The plan accounts for the impact of temperature, wind, rain and humidity, helping you fine-tune your strategy for the expected conditions.

Your nutrition plan

If you wish, RunMotion Coach also generates a complete nutrition and hydration plan. Based on your habits or our recommendations, you will know what to carry, what to eat, what to drink and when throughout your race.

In the days before the start, your Trail Race Plan continues to evolve as it integrates the latest weather forecast. You will always have an up-to-date strategy.

On race day, it is available directly on your phone. You can also print it or share it with your loved ones, so they know your projected split times and can support you more effectively.

Preparation does not stop with training

We often spend dozens of hours building our physical fitness. Yet race-day strategy is sometimes improvised just minutes before the start.

The Race Plan is the natural extension of your training. It turns your goal into a concrete scenario you can follow throughout the day.

Less improvisation, less stress and less risk of mistakes: you can focus on what matters most, running and fully enjoying your trail race.

What to remember

Successfully completing a trail race or ultra trail does not depend only on the miles you have covered in training. The way you manage your effort, nutrition, hydration and adaptations to race-day conditions plays an equally important role.

With the RunMotion Coach Trail Race Plan, you get a personalized strategy that combines your split times, pacing, nutrition and hydration plan, plus the real impact of weather on your performance, all in one tool.

Because on race day, the best decisions are often the ones you prepared in advance.

Create your personalized trail race plan!

L’article Trail Race Plan: Pace, Fuel and Finish Strong est apparu en premier sur RunMotion Running Coach.

Choosing your trail running vest is almost as important as choosing your shoes. On a multi-hour run or race day, a poorly fitted vest can quickly become a source of discomfort, causing chafing, bouncing, difficult access to your gear, or poor weight distribution.

Conversely, a great trail running vest is one you barely notice. It moves with your body, makes it easy to stay hydrated, and provides enough storage to carry mandatory equipment, nutrition, and a waterproof jacket without getting in the way of your stride.

The market has evolved significantly in recent years. Trail running vests in 2026 are more lightweight, more breathable, and feature increasingly practical storage systems. Some models prioritise performance and short-distance racing, while others are designed for ultramarathons and long mountain adventures.

In this comparison, we have selected ten models available from EkoSport to help you find the trail running vest best suited to your needs.

How do you choose a trail running vest?

Before looking at brands, the first question to ask yourself is about capacity.

For short trail races or training runs lasting a few hours, a 5 to 8-litre vest is generally enough. It lets you carry water, a few snacks, a phone, and a lightweight jacket while staying compact.

For long trail races or ultras, a 10 to 15-litre capacity often becomes more comfortable. You will have enough space for the mandatory gear required by race organisers, as well as extra clothing in case the weather changes.

Comfort matters just as much as capacity. A good vest should fit your body shape without restricting your breathing. The best models remain stable even when the soft flasks are full and give you easy access to water or nutrition without taking the vest off.

Finally, take time to look at pocket layout. Well-organised storage can save valuable time during a race and prevents you from having to stop to find a jacket or energy bar.

RunMotion Coach tip

Do not buy a vest based on capacity alone. A well-organised 12-litre model can feel less bulky than a poorly designed 8-litre vest. Above all, what matters is stability and easy access to your gear while running.

Comparison table of the best trail running vests for 2026

Our verdict on each model

Salomon ADV Skin 12

If there were only one vest in this selection, it would probably be this one. The Salomon ADV Skin 12 has become a benchmark thanks to its excellent fit, comfort, and particularly effective storage layout. It is equally at home on long training runs and the most demanding ultramarathons.

Learn more

Salomon S/LAB Ultra 12

Developed for racing, the Salomon S/LAB Ultra 12 prioritises lightweight performance and stability. Every detail is designed to make life easier for trail runners, with quick-access pockets and an excellent fit when the pace picks up. An ideal choice for experienced runners.

Learn more

Salomon ADV Skin 5

More compact than its bigger sibling, the Salomon ADV Skin 5 retains the qualities that have made the range so successful. It is perfect for everyday runs, short trail races, and events where mandatory gear is limited.

Learn more

Compressport Ultrun S Pack Evo 15

With its 15-litre capacity, the Compressport Ultrun S Pack Evo is built for long adventures. Despite its generous volume, it remains very comfortable to wear thanks to excellent load distribution. A strong companion for ultras with partial self-sufficiency.

Learn more

Raidlight Responsiv 8L

The Raidlight Responsiv 8L stands out for its lightweight design and ergonomic fit. It offers enough capacity for most long trail races while remaining compact. Its adjustment system enables a precise fit that effectively limits movement and bounce.

Learn more

Dynafit DNA 8 Vest

Minimalist and performance-focused, the Dynafit DNA 8 Vest is designed for trail runners who want to run fast while carrying only the essentials. Its low weight makes it an excellent choice for short races, vertical kilometres, and skyrunning.

Learn more

ASICS Fujitrail Vest

The ASICS Fujitrail Vest is a simple, comfortable, and well-designed hydration vest. While it does not aim to compete with the most premium models, it offers everything a trail runner needs for long outings and makes an excellent entry point into the world of trail running vests.

Learn more

NNormal Race Vest

True to the brand’s philosophy, the NNormal Race Vest focuses on simplicity and efficiency. Lightweight, close-fitting, and exceptionally stable, it will appeal to runners looking for a discreet vest that disappears during the effort.

Learn more

On Ultra Vest Pro

With its refined design and premium finish, the On Ultra Vest Pro confirms On’s ambitions in trail running. Its comfort and excellent stability make it a strong option for long distances, especially if you value exceptionally well-finished gear.

Learn more

Oxsitis Gravity 10 Hydration Vest

The Oxsitis Gravity 10 stands out for its French-made construction and excellent fit. Its mid-range capacity makes it a particularly versatile model, equally capable of meeting the needs of a 40-kilometre trail race or an ultra requiring more gear.

Learn more

Which trail running vest should you choose for your needs?

Find all of these trail running vest models on the EkoSport website.

Key takeaways

The best trail running vest is not necessarily the one with the biggest capacity or the most pockets. Above all, it is the one that meets your needs and disappears while you run.

For versatile use, the Salomon ADV Skin 12 remains an essential benchmark. Racers will prefer the low weight of the S/LAB Ultra 12, while trail runners looking for excellent value can choose the ASICS Fujitrail Vest or the Raidlight Responsiv 8L.

Just as with short-distance trail running shoes or long-distance trail running shoes, the best way to make your choice is to test your gear before an important goal race. A few training runs are often enough to confirm that the vest fits correctly, its capacity suits your needs, and all your equipment remains easy to reach as the kilometres add up.

L’article Best Trail Running Vests 2026: Top 10 Compared est apparu en premier sur RunMotion Running Coach.

Triathlon nutrition is often the factor that makes the difference between a race you control and a battle to simply make it to the finish. Whether you are preparing for a sprint triathlon, Olympic-distance race, Half Ironman or full Ironman, fueling properly before, during and after your event is essential for maintaining energy, preventing cramps and optimising performance.

In this complete guide, discover how to manage your triathlon nutrition and hydration, with practical advice, real-world examples and common mistakes to avoid.

Why is nutrition essential in triathlon?

Triathlon combines swimming, cycling and running over several hours of effort. Your body uses a huge amount of energy, and glycogen stores can drop quickly when your nutrition strategy is not properly adapted.

In long-distance events, a poor fueling strategy can quickly affect both performance and recovery.

Poor sports nutrition can lead to a major energy drop, the dreaded “bonk”, as well as digestive issues, cramps, dehydration and a significant decline in performance during the final stages of the race.

On the other hand, a well-planned nutrition strategy helps maintain steadier energy levels, improve endurance, support post-race recovery and reduce the risk of a late-race collapse.

Nutrition before a triathlon: build your energy stores

The days before the race

During the 2 to 3 days before your triathlon, the goal is to gradually increase your muscle glycogen stores.

This phase is especially important before a long-distance triathlon or Ironman, where energy demands will be very high.

Focus mainly on complex carbohydrates:

• rice
• pasta
• potatoes
• quinoa

This helps maximise your energy stores before race day. Good hydration, along with simple and easy-to-digest meals, is also essential in the days leading up to the start.

In contrast, it is best to avoid very fatty foods, alcohol, excessive fibre intake and any new products you have never tested before.

Breakfast before the start

Your final meal should be eaten around 3 hours before the start.

The aim is to provide enough energy without upsetting your digestion before the race.

Here is an example of a complete breakfast for a long triathlon effort: bread or oats for carbohydrates, a banana, a little honey or jam, yoghurt or a plant-based drink, plus coffee if you are used to having it.

Triathlon nutrition: what to eat and drink during the race

Hydration

Even mild dehydration can reduce performance.

During a triathlon, it is recommended to drink regularly, ideally between 500 and 750 ml per hour depending on the heat and your sweat rate. A drink containing sodium and electrolytes is especially useful for long-duration events. In most cases, taking small sips every 10 to 15 minutes is more effective than drinking large amounts at wider intervals.

Drinking regularly also helps your body absorb the carbohydrates consumed during exercise.

Fueling

Carbohydrates remain your main source of fuel during exercise.

To maintain stable energy levels, carbohydrate intake should be consistent throughout the race.

Recommended target:

• 30 to 60 g of carbohydrates per hour for shorter events
• up to 90 g per hour for long-distance racing, with gut training

The best options during exercise are usually energy gels, isotonic drinks, fruit chews, easy-to-chew energy bars, bananas and fruit purées. The most important thing is to choose products you have already tested in training, so you can avoid unpleasant digestive surprises on race day.

Nutrition for each triathlon discipline

Swim nutrition

Fueling opportunities are limited during the swim, so your preparation before the start is crucial.

For long-distance events, taking a small energy gel just before getting into the water can be useful.

Bike nutrition: the key moment

The bike leg is the ideal time to fuel properly.

Why?

• more consistent intensity
• easier digestion
• easy access to bottles and nutrition

It is often during the bike leg that you build the success of your final Ironman marathon.

Adjust your fueling to intensity: the digestion tip

Digestive tolerance varies greatly depending on exercise intensity. In triathlon, especially on the bike, changes in pace such as surges, descents and climbs directly affect digestion.

One simple rule can help: favour liquids or gels during high-intensity sections or descents, then save solid foods for steadier moments, such as the start of a climb or flatter sections. This can often help you manage digestion more effectively during the race.

The goal is to limit digestive issues and improve energy absorption throughout your effort.

Run nutrition

During the run, digestion becomes more difficult. Prioritise:

• easy-to-absorb gels
• energy drinks
• frequent, small amounts at aid stations

The aim is to avoid energy crashes while limiting digestive discomfort.

Example nutrition strategy for a long-distance triathlon

Before the race

• Breakfast 3 hours before the start
• Regular hydration
• 1 gel 10 minutes before the start

Bike

The bike leg is generally when it is easiest to consume enough carbohydrates and fluids. It is important to fuel proactively rather than waiting until you feel hungry.

• 60 to 90 g of carbohydrates per hour
• 1 bottle of isotonic drink per hour
• alternate solid and liquid fuel

Run

Once you are on the run, digestion often becomes more sensitive. It is better to fuel frequently in small amounts.

• 1 gel every 30 to 40 minutes
• water at every aid station
• electrolytes in hot conditions

Common triathlon nutrition mistakes

• Trying a new product on race day: using a gel or drink you have never tested in training. The rule is simple: nothing new on race day.
• Waiting until you are hungry or thirsty: by the time hunger or thirst appears, it is often already too late. You need to plan your nutrition intake ahead and drink regularly throughout the event.
• Neglecting sodium: salt losses can be substantial, especially in summer. Electrolytes play an essential role in cramp prevention and maintaining hydration.

How to test your nutrition before a triathlon

Your nutrition strategy needs to be trained, just like every other aspect of triathlon.

During long training sessions:

• test your gels and drinks
• train your gut
• measure your fluid needs
• write down what works

These sessions help you identify what you tolerate best and gradually fine-tune your strategy before race day.

Plan your triathlon training with RunMotion Coach

Nutrition is an integral part of performance. But to make lasting progress in triathlon, you also need to structure your training intelligently.

The RunMotion Coach app allows you to follow a personalised training plan based on your goal, fitness level and availability. Whether you are preparing for your first triathlon or an Ironman, you benefit from adaptable coaching and precise progress tracking.

Completing a successful triathlon is not only about training. The right nutrition before, during and after the race is essential for maintaining your energy and avoiding a late-race breakdown.

The most important thing is to build a personalised strategy and test it in training. Hydration, carbohydrates, electrolytes and recovery are the pillars of a successful performance.

By combining structured training with a well-managed nutrition strategy, you maximise your chances of reaching your goals on race day.

L’article Triathlon Nutrition: Fuel Your Best Race est apparu en premier sur RunMotion Running Coach.

Choosing a pair of running shoes in 2026 has never been more complex. From max-cushioned models and versatile daily trainers to faster shoes for speed workouts and options built to handle big mileage, every brand now offers an extensive range.

The good news is that there is now a running shoe for every type of runner. The less good news is that it can sometimes be difficult to find your way through all the options.

The best model is not necessarily the lightest or the most expensive. An effective shoe is, above all, one that matches your running, your training frequency, your build and the feel you are looking for. A marathon runner chasing a time goal will not have the same expectations as someone who runs three times a week simply for enjoyment.

In this guide, we have selected 10 essential running shoes for 2026, available from EkoSport. From comfortable shoes for daily miles to the most responsive models for picking up the pace, this comparison will help you choose the pair that will support you throughout the season.

How to Choose Your Running Shoes

Before comparing different models, it is worth remembering that no single shoe suits every runner.

The first criterion to consider is how you plan to use them. A pair designed for easy runs will generally prioritise comfort and cushioning, while a more responsive shoe will aim to deliver a snappier stride. Many runners choose to own two complementary pairs, one for daily training and another for speed sessions or races.

Cushioning also plays an important role. Modern foams now reduce impact effectively while maintaining a good level of energy return. Runners who log high mileage will generally appreciate generous cushioning, while those seeking a more direct feel may prefer a firmer shoe that sits closer to the ground.

Weight is often highlighted by manufacturers, but it should not be viewed in isolation. A few extra grams can sometimes provide greater comfort or stability, a valuable benefit when your runs last longer than an hour.

Finally, fit remains essential. A shoe should hold the foot securely without creating pressure points. Even the best shoe on paper will never be the right choice if it does not suit your foot shape.

RunMotion Coach Tip

If you run regularly, rotating between two pairs of running shoes not only varies the muscular load, it also extends the lifespan of each model.

Comparison Table: The Best Running Shoes of 2026

Our Review of Each Model

Adidas Adizero Evo SL

The Adidas Adizero Evo SL takes inspiration from the Adizero racing shoe range to deliver a lightweight, highly responsive model built for fast workouts. It will appeal to runners who enjoy pushing the pace, while remaining versatile enough for uptempo runs.

Learn more

HOKA Clifton 11

The HOKA Clifton remains one of the benchmark shoes on the market, thanks to its outstanding balance of comfort, cushioning and lightness. It is an easy shoe to recommend, equally capable of supporting a beginner runner or an experienced marathoner through daily training.

Learn more

HOKA Bondi 9

The HOKA Bondi is the most protective model in the HOKA range. Its generous cushioning absorbs impact effectively and delivers superb comfort over long distances or during recovery runs. Runners who prioritise a soft, smooth ride will find it an outstanding ally.

Learn more

ASICS Novablast 6

With its exceptionally energetic cushioning, the ASICS Novablast 6 delivers a highly enjoyable bouncy feel. It is designed for runners looking for a lively shoe that makes daily sessions more fun, while staying comfortable enough to rack up the miles.

Learn more: coming soon

Brooks Ghost 18

The Brooks Ghost remains a reliable favourite year after year. Its step-in comfort, stability and outstanding versatility explain its popularity with a broad range of runners. It is a reassuring shoe, ideal for those who value consistency above all else.

Learn more

Saucony Ride 19

The Saucony Ride 19 perfectly embodies the versatile daily training shoe. Neither too firm nor too soft, it offers an excellent balance of cushioning and responsiveness. A pair capable of handling most of your sessions throughout the week.

Learn more

HOKA Mach 7

Lighter than the Clifton, the HOKA Mach 7 focuses on smooth transitions and responsiveness. It is particularly well suited to runners who want to maintain a great feel during marathon-pace runs, tempo workouts or longer interval sessions.

Learn more

ASICS Gel Nimbus 28

The ASICS Gel Nimbus remains one of the market leaders for comfort. Its generous cushioning and exceptionally smooth ride make it an excellent partner for long runs, marathons or runners looking for maximum protection.

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ASICS Gel Cumulus 28

More versatile than the Nimbus, the ASICS Gel Cumulus offers an excellent balance of comfort, stability and lightness. It is a very strong option for runners looking for a simple, effective shoe suited to everyday use.

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New Balance Fresh Foam X 1080 v15

The New Balance Fresh Foam X 1080 continues to evolve with consistently comfortable cushioning and an especially smooth ride. It will appeal to runners who prioritise long runs, easy endurance sessions and comfort across every type of route.

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Our 2026 Running Shoe Picks by Runner Profile

Find all these running shoe models on the EkoSport website.

In Summary

The 2026 running shoe market continues to evolve rapidly, with models becoming increasingly specialised. Yet the fundamentals remain the same: the best shoe is the one that matches your running, your goals and the feel you are looking for.

Whether you are preparing for your first 10K, a half marathon, a marathon or simply running for fun, investing in the right pair will improve comfort, reduce fatigue and help you get the most from every training session.

At RunMotion Coach, we always recommend choosing your gear based on your real running needs rather than the latest trends. Solid training, combined with the right running shoes, remains the best way to make lasting progress while enjoying every run.

L’article Best Running Shoes 2026: Top 10 Picks est apparu en premier sur RunMotion Running Coach.

Cross-country skiing, also known as Nordic skiing, is an outstanding endurance sport that challenges both your cardiovascular system and your muscles. Made popular by sports such as biathlon, with French legend Martin Fourcade, you may be wondering whether you can add cross-country ski sessions to your running or trail training. Discover all the benefits of cross-country skiing for runners and why you should make the most of winter to get out on the snow, if you have the opportunity!

Cross-country skiing, how does it work glide?

First, there are two ways to enjoy Nordic skiing: classic skiing and skate skiing. Both techniques offer a range of benefits for running.

Classic skiing, the more accessible option

The movement is very similar to running, except that you aim to make the most of the glide. You also use your arms a lot to maintain that gliding momentum. The movement is fairly natural and easy because it is guided by the tracks on groomed trails. The skis have small scales underneath, which stop you from sliding backwards on climbs.

If you have never skied before and are not used to the skating stride, I recommend starting with classic skiing. You will have fun sooner and quickly enjoy the benefits of cross-country skiing for running, because the technical side is much less demanding.

Skate skiing, the more technical option

Skate skiing is a little different, as the skis are completely smooth. You use a skating stride to move forward, similar to the movement used in ice skating or rollerblading. It is technically harder to master and more demanding on your muscles. The big advantage is that you move faster and get a real sensation of speed.

Coordination between your pole push and leg movement is essential in skate skiing. It can take quite a few sessions before you feel comfortable and fully enjoy the benefits of cross-country skiing for running!

At first, runners often compensate for a lack of technique with a big aerobic engine. But the risk is spending the whole time in the red and struggling to keep up with your friends. The longer the effort goes on, the wider the gap becomes. It can be worth taking one or two lessons with an instructor to help you master the V1 technique and develop a style that lets you enjoy skiing even more.

Is cross-country skiing the ultimate endurance sport?

Both forms of cross-country skiing offer benefits for runners. Overall, apart from the technical differences, their advantages are almost the same. One of the main benefits of cross-country skiing for running is that it puts less stress on your joints. Snow and gliding movements absorb more impact. It is ideal for recharging your batteries before race season, which can be extremely demanding on your joints.

Cross-country skiing may be the ultimate endurance sport. It is a discipline that heavily challenges your aerobic capacity. The best cross-country skiers have a VO2 max that is even higher than that of the best ultra-trail runners, for example. You can therefore develop your cardiovascular fitness more significantly than through running alone, because you use your whole body to move forward rather than just your legs.

To ski efficiently, it is essential to keep your core strong and stable! That is especially useful for runners who regularly skip upper-body strength sessions. A well-braced upper body then allows for far more efficient energy transfer when you run. You stabilize your upper body and drive through your arms to move forward and stay balanced. As I said, it is a very complete discipline!

When it comes to muscle strengthening for trail runners, cross-country skiing is also excellent for building stronger glutes and quads, while improving proprioception. Every muscle and joint is engaged to maintain your balance.

Specific cross-country ski workouts

How cross-country skiing compares with running

A cross-country ski outing is similar to a fartlek workout. There are periods where your skating tempo picks up on the climbs, followed by much easier sections on flatter terrain, for example. This applies whether you ski classic or skate.

In terms of heart rate, your cross-country ski sessions can replace active endurance and threshold running workouts. This allows you to improve at these intensities through cross-training, while developing every part of your body at the same time.

Examples of cross-country ski training sessions

Once you have gained a little experience in Nordic skiing, whether classic or skate skiing, you may want to add a few structured workouts on skis. The easiest option is to do interval sessions, just like you would for running. If you ski faster than your friends, even better! One rep you leave them behind, the next you wait for them, perfect!

You can start with the classic 10 x 30 seconds on, 30 seconds off. For 30 seconds, put the power down, then ease off and recover for 30 seconds.

You can also increase the length of your hard efforts with, for example, 5 x 4 minutes, with 2 minutes of recovery between each interval. The key is to be as consistent as possible with your pace and maintain the same speed for every repeat.

Make the most of cross-country skiing for running

You are now ready to use cross-country skiing as cross-training during the winter running season. Of course, none of this means you should skip your strength and conditioning sessions, they will always be valuable!

You should also keep running regularly, so you do not lose joint elasticity and your body remains accustomed to the specific demands of running. That is the only drawback of low-impact cross-training for runners.

Good news: with RunMotion Coach Premium, you can now add cross-country skiing to your training plan! Depending on your goal, you can now access endurance and intensity sessions that integrate seamlessly into your original running training plan.

If you are not sure where to find Nordic ski resorts, you can visit this website, which lists a number of them.

All that is left to do is go running skiing!

L’article Cross-Country Skiing Benefits for Runners est apparu en premier sur RunMotion Running Coach.

The holiday season often means overindulgence. Too much chocolate, alcohol and too many calories. You may even have gained a few pounds. Here are a few tips to help your body reset and get back to your healthy weight, so you can start the year strong!

It is not only during the holidays that your body accumulates excess calories or potentially harmful residues from medications, alcohol and additives. Supporting your body’s natural elimination processes at least once a year can be beneficial. The main organs involved in eliminating metabolic waste are the intestines, liver and kidneys.

Which detox plan should you follow after the holidays?

Keep it simple: eat plenty of fruit and vegetables, whether cooked or raw. They provide potassium, fibre and antioxidants. Green tea, thyme, turmeric, cinnamon and black radish are all great foods to include in a detox-focused diet.

In the morning, before breakfast, you can drink a glass of warm water with half a lemon, provided you do not suffer from acid reflux. At lunchtime, try raw vegetables with carrot or beetroot juice. In the evening, soups are highly recommended!

Avoid alcohol. Why not take on the Dry January challenge and go alcohol-free for the whole month?

How does a detox affect my training?

A detox plan may leave you feeling a little tired. Listen to your body and how you feel. This is a great time to focus on runs at an easy aerobic pace, the ideal pace for weight loss.

If you have gained weight, slow your pace down even more to keep your heart rate below 70% of your maximum heart rate. You can also include short interval sessions to give yourself a boost.

In any case, keep training. It will further support your weight-loss efforts, if that is your goal.

What healthy habits should you follow year-round?

Outside of a detox period, aim to eat enough fibre every day, along with omega-3, omega-6 and omega-9 fats from sources such as olive oil, rapeseed oil and walnuts. Drink at least 1.5 litres of water a day.

Also avoid eating too much sugar, so you do not overload your liver or encourage excess sugar to be stored as fat.

Come on, it is the start of a new year, the perfect time to get back into healthy habits! The days are getting longer too, which makes early-morning and evening runs much more enjoyable. Now is the time to try our running weight-loss training plans…

L’article Post-Holiday Detox: Reset Your Running and Weight est apparu en premier sur RunMotion Running Coach.

The holiday season often means high-calorie meals. That is perfectly normal, and these little indulgences can do you good. Cold weather can also make you less keen to head out for a run or workout. Still, it is entirely possible to balance running and the festive season. Here are a few tips for training during the holidays.

During the holidays, we eat chocolate and, depending on where you live, seafood, poultry and other festive foods. Meals can sometimes be a little too rich or sugary, including the Yule log cake. Enjoy it, it is normal to give yourself moments of pleasure.

There is no need to restrict yourself too much. There will be other times of the year when you can pay closer attention to your nutrition, such as the weeks leading up to a race.

Foods to Prioritize During the Holidays

As we said, treat yourself. Dark chocolate provides magnesium, while seafood and meat provide iron. Mandarins and exotic fruits offer valuable vitamins. That gives you plenty of good reasons to enjoy them, in moderation.

We also recommend eating vegetables, which are rich in fibre, and staying well hydrated between meals, especially if you drink wine at the table. Remember to drink water in the morning and afternoon, and consider having a digestive herbal tea after dinner.

The Benefits of Running During the Holidays

Go for an easy endurance run or do some short intervals to raise your heart rate. Running helps boost your metabolism, supporting calorie expenditure and recovery after rich meals. It is also a great way to support your immune system through regular physical activity. Cooler temperatures can help stimulate it too.

For example, after a big dinner, try running fasted in the morning. The day after a festive evening, it can often be hard to eat breakfast, and a run can feel great. During the holidays, morning is often the easiest time to run, either fasted or after a light breakfast. If you need to explain to your family why you are going for a run, voici quelques explicationshere are a few good reasons

How to Train During the Holidays

Training during the holidays should not feel like a chore. If you have more time to run, make the most of it by adding a few sessions to your week. On the other hand, if family commitments keep you busy and prevent you from running on certain days, it will not ruin your training.

If your main goal race of the year falls close to the holidays, you will naturally need to stick a little more closely to your original training plan.

No Detox During This Period

Your liver is often already working harder with chocolate and alcohol, so do not put it under extra strain with a detox. Simply drink plenty of water and herbal teas, and sleep well to recover. Then you can te détoxifier après les fêtesreset after the holidays.

Whatever happens, do not put too many restrictions on yourself, because running should remain a pleasure. If you have more time, make the most of it. If things are complicated, allow yourself some extra rest instead.

Take the opportunity to review your past running year, plan your season for the year ahead and identify areas for improvement. If you are a Premium RunMotion Coach user, use the “Modify my week” feature to adapt your training plan whenever needed. Have a wonderful holiday season!

L’article Running During the Holidays: Train, Enjoy, Recover est apparu en premier sur RunMotion Running Coach.