Anemia is one of a runner’s biggest enemies. It can lead to fatigue and poor performance. The reason is a drop in the number of red blood cells in the blood, or in their hemoglobin content, which reduces oxygen delivery to your muscles. Endurance athletes are more prone to iron deficiency than sedentary people (sweat losses, hemolysis), so let’s look at how to prevent it.

The main symptoms of anemia are fatigue, getting out of breath more quickly during exercise, a higher heart rate, irritability, or looking unusually pale. A blood test is needed to assess your iron stores.

What are your daily iron needs?

In general, iron needs are about 8 mg/day for men and 18 mg/day for women, and for endurance athletes, men and women often need closer to around 20 mg/day.

Three ways to build up your iron stores:
– Eat more iron-rich foods
– Eat more foods that improve iron absorption
– Avoid factors that reduce iron absorption

Eat more iron-rich foods

Iron comes in two forms, heme iron and non-heme iron.

Heme iron is found in animal-based foods, seafood, meat, and fish. Organ meats and blood sausage are especially rich sources. It’s absorbed fairly well by the body (around 25% of intake is absorbed).

Non-heme iron is found in plant-based foods, as well as eggs, dairy products, legumes, and dried fruit. However, it’s absorbed much less efficiently, at around 5%.

Eat more foods that improve iron absorption

Iron absorption (especially non-heme iron) can be improved by pairing it with vitamin C-rich foods. Add parsley or a squeeze of lemon to your meals.

Two recipe ideas for runners

The combo Salad + Grapefruit (vitamin C) + Veal liver is a great way to top up your iron levels.

In Kenya, runners don’t eat meat every day. But they replace heme iron and protein with a simple staple, Rice + Lentils + Spinach.

Avoid reduced iron absorption

Foods and drinks containing tannins (mainly coffee and tea) reduce iron absorption. It’s recommended to have them 30 minutes before a meal or 2 hours after. Similarly, large amounts of calcium and fiber can also decrease absorption.

Digestive issues or very intense efforts can also reduce your body’s ability to absorb iron.

Which foods are highest in iron (per 100 g)?

Also, thyme is an aromatic herb that’s rich in iron (30 mg), as are spices like cumin (66 mg), curry (30 mg), and ginger (20 mg). Don’t hesitate to season your meals with these spices.

Remember, eating well matters when you train. That’s true whether you run for performance or for overall health and enjoyment.

The RunMotion Coach app shares monthly tips on the foundations of healthy sports nutrition (cutting back on sugar, alkalizing foods, antioxidants, …) alongside a personalized training plan. More nutrition advice is also provided as race day approaches.

L’article Iron Deficiency in Runners, Boost Performance With the Right Foods est apparu en premier sur RunMotion Running Coach.

Want to spice up your runner’s life? Here’s a handpicked list of the most unusual races out there. Have you ever done a truly weird race? Which one would you love to try?

Most animal-powered race: The Man VS Horse Marathon

Tired of winning every race you enter? The Man VS Horse Marathon might finally give you a rival worthy of your endurance and grit, a horse.

In 1980, like any self-respecting Welshman, Gordon Green met two friends at a pub. One of them claimed that over long distance, a human could be just as fast as a horse. Gordon Green decided to put that theory to the test and launched the very first race.

Over a distance of 22 miles (35 kilometres), around 500 runners go head-to-head with roughly 50 horses. The course is rugged, and the weather is often unpredictable, perfect conditions to test real endurance performance.

It took 25 editions before the first man finally beat the horse. Huw Lobb won the promised £25,000 prize, the pot increasing by £1,000 each year. Florian Holzinger became the second man to win the challenge three years later. Will you be the third?

Most romantic (or not…): Wife carrying

You’ve always dreamed of racing with your other half? Wife carrying is your event. The goal is simple, carry your girlfriend or wife as fast as possible over an obstacle course. And if you’re determined, you can swap roles too

Every year, a World Championship is held in Finland. The winning couple takes home the woman’s weight in beer.

The course is about 300 metres long and includes two obstacles and a river crossing. The minimum required weight is 49 kg, otherwise the woman is weighted to reach it. Also worth knowing, wearing a bike helmet is mandatory.

Most festive race: the Médoc and Beaujolais marathons

Drink or run, do you really have to choose? Not at the Médoc and Beaujolais marathons. The route winds through French vineyards, a dream course for wine lovers who also happen to be marathon runners. Each château you pass offers tasting stations as part of the aid stops. Many runners show up in costume for these friendly, high-energy events that draw several thousand marathoners and plenty of unforgettable finish-line stories.

The Médoc Marathon takes place in September, and the Beaujolais Marathon in November.

Most hopped-up race: The Beer Mile

Want to combine your love of running and beer in one race? The Beer Mile is made for you. The concept is simple, four track laps (1,609 m to be exact) and four beers to drink as fast as possible.

Even if you’ve never beaten your buddy in a race, you might actually have a shot in this one

There are two versions. The Beer Mile, American-style, uses 355 ml bottles, and the Chunder Mile, British-style, uses 568 ml pints, always bigger. In the first, you’ll get a penalty lap if you throw up during the race, while it’s allowed in the second. In both cases, the beer must be at least 5.0% alcohol.

The Beer Mile World Classic brings together hundreds of runners every year, in a different location each time.

The cheesiest race: Cooper’s Hill Cheese-Rolling and Wake

In England, this event takes place on Cooper’s Hill near Gloucester. The goal is to catch a cheese, a seven-pound Double Gloucester, launched from the top of the hill. In reality, the cheese can hit 100 km/h, and the winner is simply the first person to cross the finish line (about 200 metres) at the bottom.

Every year, plenty of runners end up in hospital with sprained ankles or even fractures. This race is a true tradition and is said to have existed for more than 200 years.

Photo credit: Reway2007

The one where you get caught: Wings for Life World Run

Run until a car catches you, that’s the challenge behind the Wings for Life World Run. Held simultaneously in around 30 countries, tens of thousands of runners push their endurance for as long as possible, raising funds for spinal cord injury research.

The concept is brilliant, a Catcher Car starts 30 minutes after the race begins at 15 km/h, then gradually speeds up. Your race ends the moment the car catches you. The current record stands at 92.14 kilometres. It’s also now possible to race against a virtual Catcher Car using the dedicated Wings for Life mobile app.

Most monumental race: The Eiffel Tower Vertical Race

Climb 1,665 steps in the most famous monument in Paris, that’s the challenge. It adds up to 276 metres of positive elevation gain, and only a little over a hundred lucky runners are selected each year.

The top men need a bit under 8 minutes, and the top women under 10 minutes, to earn one of the best panoramic views over the French capital.

More than 250 tower runs, these stair-climbing races, are now organised worldwide. For the most durable endurance athletes, the Ultra Trail de Montmartre challenges you to climb the hill 271 times, that’s 10,000 m of elevation gain and 60,000 steps.

Most brutal race: The Barkley

The Barkley Marathons is one of the most demanding ultra-trail events on Earth, with only about 2% finishers. Laz, the race founder, got the idea after a prisoner escaped from the Frozen Head State Penitentiary. After 55 hours on the run, the fugitive had only covered a few kilometres and got lost. Laz figured he could have run at least 100 miles in that time.

The challenge, cover 100 miles (five loops of 20 miles each) in under 60 hours. Every year, the course changes and it isn’t marked. Participants must tear out pages from books placed along each loop to prove they reached the checkpoints.

In 2017, Gary Collins nearly joined the tiny club of finishers by completing all five loops in 60 hours and 6 seconds.

In France, the Chartreuse Terminorum follows the same spirit, 300 km and 25 km of elevation gain to complete in under 80 hours. Consider yourself warned.

Scariest race: Run for Your Lives

In the United States, Run For Your Lives is an obstacle race where zombies are part of the course. This survival-style event has become a hit, with actors that look terrifyingly real. With that, your heart rate might spike to 200.

In France, the Zombie Run has arrived in Paris and Lyon.

L’article 9 Wild Running Races Every Endurance Athlete Should Try est apparu en premier sur RunMotion Running Coach.

Today, the SaintéLyon is one of the must-do winter trail races, run deep in the night between Saint-Étienne and Lyon. Nearly 20,000 runners line up across 7 different formats (including 7,000 runners on the flagship 82 km distance). There is even the Lyon-Sainté-Lyon now, which steps into the ultra trail category.

SaintéLyon: born as a night raid

Back in 1951, a group of cycling tourers wanted to stay fit through winter. They decided to connect Lyon to Saint-Étienne via the GR7 long-distance trail. That is how the Asics SaintéLyon was born, a 66 km night raid. Worth noting, the start alternates each year, one year in Lyon, the next in Saint-Étienne.

Growing more popular every season, the event became a timed power-walk race. It was only in the 1970s that competitors were allowed to run.

The race took off fast, with the number of participants rising year after year. The 1990 edition had to be shortened to Sainte-Catherine due to the weather, and the snow!

Today, it is safe to say this race has become a true legend.

The unique atmosphere of this night-time event

With a midnight старт, watching the race feels like a real festival of headlamps, a glowing ribbon winding through the Monts du Lyonnais. The course is not overly technical, which makes it a great introduction to long-distance trail running.

Just make sure you are trained to run in the cold and the dark so you can perform and actually enjoy night racing. You cannot repeat it enough, pace yourself. The final part of the race can feel tough after hours in freezing temperatures and darkness.

Winter conditions can make the race seriously challenging. Snow and mud on the route are far from rare!

Asics SaintéLyon race formats: something for every trail runner

There are multiple courses to suit as many trail runners as possible at this endurance event. Which distance will you pin a bib on for?

The LyonSaintéLyon: 164 km. Because connecting Saint-Étienne to Lyon was not enough for some ultra trail runners, you might as well do the round trip

The SaintéLyon 82 km solo. This is the flagship distance, with more than 7,000 participants in 2017. You can also race it as a relay, with 3 options: the main route split into 2, 3, or 4 legs.

The SaintExpress 45 km. A more accessible option for trail runners. The start is in Sainte-Catherine.

The SaintéSprint 24 km. A perfect format to get a taste of the event’s atmosphere.

The Saintétic 13 km. An ideal distance for beginner trail runners to jump into their first night trail race.

As for me, I won the SaintéSprint in 2018! I loved the vibe and the experience of running by headlamp on the trails between Soucieu-en-Jarrest and Lyon.

See you in Lyon in late November

The trail running expo takes place that weekend in the heart of Halle Tony Garnier, the finish venue for the main race. With 4,000 m² of exhibition space and more than 120 exhibitors, it is a key end-of-season meetup for trail and running pros and enthusiasts alike.

Be there a little before midnight for the various race starts. Will you manage to run in Lyon before the first light of day?

Training plan for the SaintéLyon

If you are taking part in one of the SaintéLyon races too, download the RunMotion Coach app to be ready for this trail running goal with a personalized trail training plan tailored to your race.

You will get a program adapted to your training terrain (trails, hills, city, treadmill, etc.) and access to nutrition tips. Because when it is cold and you are racing at night, dialing in your race fueling strategy matters just as much as your fitness.

Happy training!

Photo credits: Gilles Reboisson Extra Sports

L’article SaintéLyon Night Trail: Your Guide to Racing 82 km Through Winter Darkness est apparu en premier sur RunMotion Running Coach.

Running at night always feels a bit special. Maybe you sometimes have to train after dark because of a packed schedule, or in winter when the sun sets early. You can also head out for an early-morning trail run to catch the sunrise. Here are a few key tips to help you enjoy night running safely, and turn it into a real performance boost for your endurance training.

Two golden rules: see well, and be seen.

Night running: see the path clearly

To see properly at night, the must-have piece of gear is a lighting system that fits your run.

The recommended setup is a headlamp, or a chest-mounted light. Check brightness and battery life (rechargeable or batteries). If it’s very cold, battery life can drop fast, so bring a backup headlamp or a spare battery.

Look at the headlamp’s brightness, measured in lumens. For night running, go for headlamps in the 100 to 200 lumen range, and even more for trail running (400+ lumens). Some headlamps even adapt to ambient light, they boost output in full darkness and dim near streetlights. That improves visual comfort and helps save battery during long runs.

If you start your run just before sunset, don’t get caught out when the light drops quickly. If you’re unsure, slip a headlamp into your pocket.

Night running: stay visible

To be seen clearly at night, the essential gear is reflective clothing.

We also recommend reflective gear, especially on your back if you’re running near traffic or on quieter roads. Being visible from far away is one of the biggest night-running safety wins.

You’ll find reflective or high-visibility jackets, vests, and even compression socks with reflective thread, like NightTech CEP socks. For jackets, CRAFT offers reflective products that help you stand out during evening runs.

If you’re on a tighter budget, reflective armbands work great too, and they’re sometimes handed out at races.

At night, dress warm

At night, temperatures drop quickly, especially in autumn and winter. Wear warm, breathable running gear, ideally with a smart layering system (technical base layer, mid-layer, and an outer shell if needed). If you’re heading out early, bring a jacket, you can always stash it later in a pack or tie it around your waist.

Check out our tips on how to run in winter and cold weather, including how to protect your hands, head, and feet with gloves, a beanie, and proper socks.

In night trail races, mandatory kit often includes an emergency blanket. It’s essential if you ever have to stop and wait without moving. In training, you can bring one too if you’re heading far from home, it takes almost no space.

Night running in races

Also check our advice for running a race with a night start, like the SaintéLyon (a legendary French night trail) or long-distance trail events. If you’re racing at night, scout the course in advance if possible, and do a few night sessions so your eyes and pacing adapt to the dark.

Plan your route

At night, your landmarks change. Plan your route carefully so you don’t get lost or end up in risky places. That matters in nature (cliffs, holes, faint paths) as much as in the city or suburban areas (places that can feel unsafe). Bring your phone for GPS tracking and in case of an emergency.

It can also feel more reassuring to head out as a pair for night runs.

Night running: an experience that changes everything

At night, it often feels like everything is moving faster. You’ll get used to the darkness quickly, and your senses sharpen.

Two important tips: look far enough ahead to anticipate obstacles, and shorten your stride to stay stable and efficient.

With these tips, night running becomes a great way to train, improve endurance performance, and clear your head, safely.

L’article Night Running: Safety Tips to See Clearly and Be Seen est apparu en premier sur RunMotion Running Coach.

Between foie gras, Christmas log cake, and endless pre-dinner drinks, the last few days probably were not exactly kind to your waistline. You’re carrying a couple of extra kilos and you want to lose weight after the holidays? Running is a great way to get back on track. Here are a few tips and tricks to sharpen up again.

Start by dropping the guilt

First step, let go of the guilt. Gaining one or two kilos over the holidays is no big deal. You enjoyed yourself and that’s good for your head. These little indulgences are totally fine from time to time. Christmas is meant to be festive, it’s not the moment to put yourself under strict pressure.

Take the time to recover

To lose weight after the holidays with running, you’ll need to burn off the extra calories you took in. For that, you want to feel physically fresh. If you’re really tired, there’s no need to force a run right away. Focus on a few solid nights of sleep (around 8 hours per night). Usually, after 2 to 3 good nights, you’ll feel much more recovered. It also helps to eat lighter before bed so digestion is easier and recovery is better. Soon you’ll have your batteries recharged and you’ll be ready to tackle your running workouts.

If you’re not truly tired but you feel like you’re missing that “spark”, then you can start running. Your body will wake back up, and you can begin burning calories again.

Start a physical activity routine

If you already run but you took a break during the holidays, this article will be a better fit: get back to training after the holidays.

To start losing weight with running, plan the days you’ll go out for a run each week. If you’ve never run before, schedule two days per week. If you have a bit more experience but you’re not very consistent, adjust the frequency to your current level.

The RunMotion Coach app can help you with this thanks to a wellness program and a running for weight loss training plan. At the start, you indicate whether you’re a beginner or if you’re aiming for a specific goal. You’ll get a training plan tailored to you, plus weekly nutrition and strength and conditioning advice to guide you along the way.

What pace should you run to lose weight? There’s no point going fast. An easy aerobic pace is what will help you burn energy efficiently and sustainably. What is an easy aerobic pace? It’s a pace you can hold for a very long time (even for hours) without getting out of breath. To check you’re at the right intensity, use the talk test, you should be able to hold a conversation.

If you’ve never been used to running, start with run-walk sessions. Alternate 2 minutes walking and 2 minutes running. As you feel better, you can reduce the walking and increase the running.

After just a few sessions, you should already feel better in your body. But don’t ease off too soon.

Eat well and hydrate properly

Losing weight after the holidays also means getting back to a healthy, varied, balanced diet. After several days of rich meals and lots of carbs, aim for more balanced plates. During holiday meals, you often end up feeling overly full because you ate too much. Serve yourself appropriate portions with fewer starchy foods. In the evening, go for plates full of color, meaning more vegetables than starches. One serving of protein per day is enough.

Also make sure you hydrate well. Your body needs water even if you’re doing little or no sport. Aim for at least 1.5 L of water per day. You can also drink herbal teas to detox and support your liver, which has been working hard lately.

You’re now equipped to burn off the extra calories from the holidays. You can also use the lfree RunMotion Coach app to reach your goal. Good luck.

L’article Lose Weight After the Holidays, A Simple Running Plan That Works est apparu en premier sur RunMotion Running Coach.

In running, Stryd helped bring power-based training into the mainstream with a small sensor you clip onto your shoe. Polar and Coros also calculate running power in their GPS watches, and Apple now does it too on the latest Apple Watch models. If you’re wondering what “running power” actually means, you’re in the right place!

Running power, a metric more and more runners are using

In cycling, a power meter measures the force you put on the pedals and the crank rotation speed (cadence). Multiply those two values and you get the cyclist’s power output, in watts. On the bike, this reflects effort far better than speed, because if you stop pedaling you can still roll forward for hundreds of meters.

Power sounds perfect in theory

Running doesn’t work like that. If you stop producing effort, you slow down almost immediately, so pace is usually a pretty honest reflection of what you’re doing. That said, your pace can be pushed around by external factors like hills or wind, depending on speed and direction.

In theory, running power smooths out those external factors. Run uphill and power should stay relatively stable even as pace drops. That’s why people often say watts represent effort better than pace on rolling terrain, hilly routes, or windy days.

But it’s trickier in real life

Still, running biomechanics are more complex than cycling’s circular pedal stroke. And unlike cycling, running power cannot be measured directly.

The algorithms inside watches or shoe-mounted sensors estimate running power using variables like ground contact time, vertical oscillation, stride length, and other running dynamics.

Running power is used most often by triathletes (swim, bike, run) because they’re already used to training and racing with watts on the bike.

Traditionally, runners rely on pace from a GPS watch or heart rate zones to manage intensity. But power is gaining traction in the pack. That’s why, in the RunMotion Coach app, we can provide target power ranges for workouts alongside pace and heart rate guidance (only if you tell us you have a running power meter).

How to interpret running power data

On flat ground, power and pace curves usually tell the same story. There’s little difference, except in forests or in cities with tall buildings, where GPS can be less accurate and the power metric may be more consistent.

The limits of a power meter for trail running

In trail running, when gradients get steep, power can’t really be compared to what you do on flat terrain, because running economy and mechanics are not the same. Above about a 5% grade, uphill or downhill, a constant effort should, in theory, produce constant power, but in practice that’s often not what you see.

Uphill, ground contact time increases and foot accelerations tend to be smaller, which can reduce measurement accuracy. When you switch to hiking, power can even drop to zero with a foot-mounted power sensor.

The limits of power when you switch devices

Also, if you change watch or sensor, your power numbers may change because each brand calculates watts differently. More than the absolute value, it’s better to track trends over several weeks to see whether you’re improving. This issue does not exist in the same way with GPS pace from a watch.

Personally, when I worked at MIT, I tested different power sensors and running gait analysis systems. It’s great to put data behind your sensations, but you should always keep a critical eye on these tools. I was able to identify when they work well (as described in this article) and when it gets more complicated.

Bottom line, running power isn’t a miracle metric. But if it speaks to you more than pace, maybe because you’re used to cycling, then use it!

L’article Running Power Meter Explained: Stryd, GPS Watches, Smarter Training est apparu en premier sur RunMotion Running Coach.

Preparing your legs for the steep eccentric loading of downhills in an ultramarathon is an important part of the picture. But it may not take as much work as you think. One of the most well-established phenomena in exercise science is the repeated bout effect, which means that more downhill running isn’t necessarily more beneficial.

I’m an amateur runner and one half of RunLab Media, the YouTube channel I host with Vlad, an elite trail runner. In this week’s video, we explored the RBE and discussed how to structure downhill sessions into your training build.

Why one session does so much

Downhill running loads the muscles in a specific way called eccentric contraction. They lengthen while bracing under force, instead of shortening to push you forward. That’s what makes your quads sore for days after a big descent, and it’s also what triggers a protective adaptation in the muscle.

The body lays down structural, neural, and inflammatory changes off one hard session that make the second exposure substantially less damaging. The protection peaks within a few weeks and persists for up to six. After that it tapers off.

This is different from how your cardiovascular system adapts. Building VO2 max or aerobic capacity needs consistent weekly loading. Eccentric protection works the opposite way: more frequent sessions bring diminishing returns on the protection itself, while still adding fatigue and injury risk.

The protocol

A simple four-piece structure that fits any ultra build with significant descent, all of it anchored to the six-week protection window.

• Primer session, 10 to 12 weeks before race day. 20 to 30 minutes of cumulative downhill at a gradient that meaningfully loads the eccentric chain. The session that triggers the adaptation. Plan to be sore for 3 to 7 days afterwards, particularly the first time.
• Maintenance, every 3 to 4 weeks across the build. 4 to 6 reps of 90-second downhill efforts at moderate-hard pace. If you live somewhere mountainous and your long runs already include significant descent, those can serve the maintenance purpose without a dedicated session.
• Optional race-specific session, 4 weeks out from race day. Useful for mountain-heavy races. Another primer-style 20 to 30 minute cumulative downhill effort, late enough to be specific to race demands, early enough to recover and taper.
• Taper window, final two weeks. No downhill work. The protection you’ve already laid down will hold through race day, and new eccentric damage recovers slowly.

RunMotion’s 100km trail training plan builds these in for you if you don’t want to programme them yourself.

Every 3 to 4 weeks is where we’ve landed for maintenance sessions, though some coaches advocate for a more frequent cadence at every 2 to 2.5 weeks. Both fall inside the six-week protection window, so either works. The choice comes down to how much fresh eccentric load your week can absorb without compromising the rest of your training.

For runners with regular access to hilly terrain, the question is largely moot. Long runs over rolling country will deliver maintenance-level descending without needing a dedicated session.

If your terrain doesn’t cooperate

If you’re training for a mountain ultra without mountain access, the cleanest substitute is a training camp 3 to 5 weeks before race day, somewhere with the gradient you’ll race on. Two or three sessions over a long weekend lay down the protection, and you ride it through to race day.

If a camp isn’t possible, the next-best substitution is heavy eccentric strength training built into your year-round block: weighted step-downs, slow-tempo Bulgarian split squats, single-leg Romanian deadlifts. Not a perfect substitute for the running, but it loads the same muscle groups in the same lengthening pattern. RunMotion’s trail-specific training plans include this strength layer alongside the running.

What to avoid

Three places the protocol can drift off course:

• Stacking downhill sessions weekly. Once the first session has triggered the adaptation, more frequent exposure brings diminishing returns on protection while still adding fatigue.
• Treating maintenance sessions like full primer sessions. Maintenance is meant to keep the adaptation active, not to maximally damage the muscle a second time. Save the bigger effort for the primer.
• Doing downhill work in the last two weeks before race day. The protection you’ve already laid down will hold. New damage in taper is expensive to recover from and may add little protection beyond what’s already there.

The principle is simple: one hard bout protects you for weeks. Stick to the protocol, and put the time you’d otherwise spend on extra downhill sessions somewhere more useful.

The full video is over on the RunLab Media YouTube channel: Vlad’s descent coaching, the three hard reps, and the post-session conversation about how to programme this into your year. For the full evidence base and references behind the protocol, the companion doc is on the RunLab site.

RunMotion is an adaptive coaching platform that incorporates hills to make you stronger. Plans flex around real life and your goals, so the work you put in on climbs like this one actually shows up in your race.

L’article How Much Downhill Training You Actually Need for Your Ultra est apparu en premier sur RunMotion Running Coach.

The honest answer to “should I run this climb or hike it” depends almost entirely on race length. We took a 20 percent gradient hill, an elite trail runner, an amateur (me), and tried to find the line. Running each climb saved about 80 seconds, but cost two minutes per rep above lactate threshold. Whether that trade is worth it depends on how much climbing you’ve got ahead of you. Here’s what we found, and how to use it.

If you’ve ever been halfway up a steep climb in a trail race wondering whether to keep running or commit to a hike, you’re not alone. It’s one of the most common questions in trail and ultra running, and the honest answer turned out more interesting than I expected.

I’m an amateur runner and one half of RunLab Media, the YouTube channel I host with Vlad, an elite trail runner. We recently spent a morning on a steep hill filming a structured experiment to figure out the actual cost of running versus hiking, and where the line should sit. Here’s what I took away.

What we did

A 380 metre climb at around 20 percent gradient. Six reps. One control rep where we both ran our natural race-day strategy, two run reps, two hike reps, and a final rep with poles. Heart rate was blinded on our watches throughout, so neither of us could pace to a number. We just ran or hiked by feel and called out our perceived effort at the top of each climb.

What I found

For me, running each climb saved about 80 seconds compared to hiking. That’s the upside.

The cost was that my heart rate averaged 11 bpm higher running than hiking, with peaks pushing close to my maximum on the run reps. Hiking, my HR was still elevated above easy but well below my lactate threshold, indicating it was sustainable for a long time. Running, I was effectively redlining at the top of every climb.

Vlad’s numbers told a different story. His HR on the run reps averaged 142 bpm. His recent 2:33 marathon averaged 167 bpm, sustained over the full distance. On the same climb that pushed me close to my maximum, Vlad was running at a heart rate well below what he holds for hours in a marathon.

His max HR across the entire session was 164 bpm. He never crossed his estimated lactate threshold once, on any rep, including the hardest one. Same hill, same effort, completely different cost.

The elite isn’t doing something fundamentally different on the climb. He just has more cardiac headroom, which lets him bias toward running where I have to bias toward hiking.

The decision rule (when to run vs hike)

What follows is what I took away as an amateur, based on my own data. Your numbers will differ, but this could be a helpful starting point to estimate from. The right call depends almost entirely on race length:

• Up to 21km, run all the steep pitches.
• 30 to 50km, hike anything at 20 percent or steeper.
• 50 to 100km, hike anything at 18 percent or steeper.
• 100km and longer, default to hiking anything at 15 percent or steeper.
• 100-mile or multi-day, hike anything over 10 percent.

The reasoning is the same at every distance. Above-threshold work compounds across a long race: more glycogen draw, more muscle damage, slower recovery between climbs. Running buys you minutes early. Past about three hours of cumulative climbing, it starts costing you hours late.

Poles do real work

Our last rep was hike-with-poles, done after five hard reps when my legs were cooked. It came in 22 to 33 seconds faster than my no-poles hikes, and subjectively it felt as easy as my freshest hike of the day. The leg burn dropped significantly. The load shifted to my upper body.

If you’re racing anything over 50km and you’re not already using poles, start training with them now. The leg-burn drop alone is worth the carry weight, particularly in the back half of a long race.

Find your own threshold

The specific gradient or HR number where you should switch is personal. Your max heart rate, your hiking economy, your training history all play a role.

It helps to have a good understanding of where your own lactate tipping points (LT1 and LT2) sit. We cover how to find them in our video on heart rate training. Once you know yours, you can build a personal run-or-hike rule from them, like switching to a hike when your HR pushes into LT2 territory on a sustained climb.

The bottom line

The next time you’re staring up a steep climb in the middle of a race, you’ll have a number to check against instead of guessing whether running is worth the cost. For short races, run it. For long ones, default to hiking and bring poles. The seconds you save running steep pitches early have a way of becoming the minutes you lose at kilometre 90.

The full video is over on the RunLab Media YouTube channel: side-by-side HR traces, Vlad’s coaching cues from the day, the lot. The companion data doc on our site has the per-rep numbers, methodology, and limitations for anyone who wants the detail.

RunMotion is an adaptive coaching platform that incorporates hills to make you stronger. Plans flex around real life and your goals, so the work you put in on climbs like this one actually shows up in your race.

L’article When to Run a Hill, and When to Hike It est apparu en premier sur RunMotion Running Coach.

Running is an amazing way to look after your well-being, both physically and mentally. Still, it’s completely understandable that some women feel uneasy when they’re out running alone. As a runner myself, I’ve built up a few go-to habits that help me feel safer on every training session. Today, I’m sharing my best tips so you can enjoy your run with a clear mind and real confidence.

Run safely, pick an environment where you feel good

To make sure every run goes as smoothly as possible, it can be reassuring to choose routes that naturally make you feel confident.

Choose busy, well-lit routes: Parks, bike paths, track ovals, and popular running trails usually have people around, which can boost your sense of safety while still letting you enjoy the scenery.

Try running in the morning, at lunchtime, or late afternoon: Daylight runs can feel more reassuring, especially in winter when it gets dark earlier. Natural light improves visibility, which makes your workout feel both more enjoyable and safer. It’s up to you to find the time that fits your routine best. Personally, I run at lunchtime, I’m more likely to pass other people, I know I’ll be running in daylight, and my evenings stay stress-free after work.

Trust your gut: If a place feels off or makes you uncomfortable, it’s absolutely normal to change your route. Listening to your instincts is often the best way to stay at ease.

The right gear for stress-free running

Some accessories can add an extra layer of safety, both to prevent accidents and to help protect yourself from ill-intentioned people.

Reflective gear and a headlamp: With a few reflective items or a small headlamp, you make sure you’re easy to spot, especially if you train early in the morning or around dusk.

Apps that help keep us safe: Over the past few months, apps like Strava have added features that give women valuable safety tools. For example, Strava lets you share your live location with a trusted contact using the Beacon feature, which can bring real peace of mind during solo runs. On top of that, Strava offers suggested routes based on other users’ activity, which can help you avoid quieter areas. These small precautions can genuinely make a big difference.

Some Garmin watches also include LiveTrack, allowing the people you choose to follow your workout in real time.

Otherwise, make sure someone close to you has your location or knows where you’re going to run. For example, I always tell my boyfriend how long I’ll be out and where I’m headed. It makes things a lot easier if he ever needs to come looking for me

If you use an iPhone, you can also share your live location through the Find My app. Just be careful not to share your location with just anyone.

A whistle or pocket alarm: If it helps you feel calmer, don’t hesitate to bring a small whistle or personal alarm on your runs. Most of the time you’ll never need it, but it can be reassuring to have.

Protect your privacy on social media

Everyone uses social media differently, but safety should always come first. On platforms like Strava, it’s a smart move to set your account to private. Ideally, hide your start and end points, or even remove the map from your activities. That way, you can share your progress and performance without showing strangers exactly where you train.

On Instagram and Facebook, it’s also better to avoid posting your routes too often. Keeping safety in mind lets you fully enjoy your training without unnecessary exposure.

A few habits that can help you feel safer as a woman

With a few simple tricks, you can enjoy your runs even more while feeling confident:

Switch up your usual route: To feel more at ease, don’t hesitate to change your route regularly and vary the time of day you train. It can make your runs more enjoyable and help you discover new places.

Turn your headphones down a bit: If it helps, keep the volume moderate or run with just one earbud so you stay aware of what’s happening around you, while still enjoying your favourite playlist. It also helps prevent those jump-scare moments when someone passes you and you weren’t expecting it.

Run with others for a more social vibe

If you’d like to share your passion with others, running in a group can be a great way to boost motivation and feel more supported. Join a club or hop into local group runs. Many running clubs and communities organise sessions that are open to everyone, perfect for swapping training tips, sharing goals, and meeting other runners.

You can also invite a friend to join you, either running together if you’re at a similar pace, or cycling alongside you if you’re faster

Enjoy every stride

I hope these tips helped and brought you a bit of reassurance. We’re all in the same boat, and it’s important not to turn it into a constant source of fear. By staying positive and taking a few smart precautions, you set yourself up to enjoy your training runs at your best. Trust your intuition, stay aware of your surroundings, and you’ll be able to savour every moment of your run with calm and confidence.

If you have more tips to share, feel free to send them my way so I can add them to the article! Now that you’ve got these little tricks, the only thing left to do is run!

L’article Running Alone as a Woman: Simple Safety Tips to Run With Confidence est apparu en premier sur RunMotion Running Coach.

There are tons of races in Paris, something for every kind of runner. Each event has its own vibe and a special kind of magic. So we didn’t try to rank them. Instead, we’re sharing them in calendar order, from March through December. Enjoy your training, and have an amazing race season

The Paris Half Marathon, the perfect way to kick off race season in Paris

The Paris Half Marathon puts the spotlight on eastern Paris, with both the start and finish in the Bois de Vincennes. The course follows the Seine riverbanks before turning back toward Vincennes near Île de la Cité.

More than 40,000 runners line up at the start of this fast half marathon in early March, whether they’re chasing a personal best or simply aiming to earn that finisher medal.

EcoTrail Paris Île-de-France

There’s something for everyone at the EcoTrail Paris Île-de-France. Distances include 18, 30, 45, and 80 kilometers. Every finish line is set at the foot of the Eiffel Tower, with a special bonus for the 80 km runners. They get the rare privilege of finishing on the first floor of the Eiffel Tower.

The elevation gain is no joke, around 1,500 m for the 80 km. So who said the Paris region was flat? EcoTrail Paris takes place in mid-March. As a prologue, the Eiffel Tower Vertical, 1,665 steps to climb, happens on Thursday.

Paris Marathon: the iconic race in Paris

The Paris Marathon is the capital’s biggest running event, with nearly 55,000 runners. It’s the number one goal for thousands of athletes. And the course is simply spectacular. From the Champs-Élysées start to the finish in the Bois de Boulogne, with a pass through the Bois de Vincennes, you run past Paris’s most famous landmarks. It’s the ultimate symbol of racing in Paris.

The Paris Marathon takes place in early April, one week before the Boston Marathon and two weeks before the London Marathon.

Oxy’Trail in Paris, Marne Valley

Since 2013, Oxy’Trail Paris, Marne Valley has been on the trail running calendar. In just a few years, it’s clearly earned its spot in the trail world. With 6,500 participants and more than 800 volunteers on the event, Oxy’Trail ranks as the 2^nd biggest trail race in Île-de-France and sits in the top 10 trail races in France.

The Oxy’Trail stands out for how accessible it is. Three distances are on the program, 5 km, 11 km, and 23 km, plus kids’ races. That’s the charm of this event, discovering trail running and the natural gems of Paris, Marne Valley in a festive, supportive atmosphere.

La Parisienne, the 100% women’s race

La Parisienne is one of the Paris races reserved for women. The route looks like a postcard, starting at the foot of the Eiffel Tower and finishing on the Champ de Mars, after passing part of the Champs-Élysées and the Alexandre III Bridge.

The atmosphere is guaranteed, with around thirty music groups spread along the 7 km course. La Parisienne takes place in early September and brings together nearly 30,000 runners.

The Grande Classique Paris-Versailles

Paris-Versailles, also known as the Grande Classique, is one of the oldest races around Paris, first held in 1976. Finishing at the Palace of Versailles is pure magic. After a start near the Eiffel Tower, the route stays flat along the Seine. The big challenge is the Côte des Gardes, a 2 km climb that hits 9% in places.

This 16 km classic takes place in mid-September, with about 25,000 runners taking part.

Odysséa, the race against breast cancer

Odysséa is a race dedicated to the fight against breast cancer. More than a dozen events take place throughout the year across France, raising over one million euros for the cause. Odysséa Paris offers 5 km and 10 km distances in the heart of the Vincennes racecourse. The event averages 40,000 runners, a true community celebration. This race takes place in early October.

Crédit photo : Odysséa

The 20 km of Paris

The 20 km of Paris is one of the most popular races in the city. It’s loved for its big, inclusive energy, and also for its seriously competitive elite field. The winner often needs under an hour to cover the distance.

Western Paris takes center stage with the Bois de Boulogne and the Seine riverbanks. The start and finish are set right at the foot of the Eiffel Tower.

The 20 km of Paris takes place in mid-October and brings together around 30,000 runners.

The Paris Ekiden, when running becomes a team sport

The Ekiden is a marathon relay for a team of six runners, split like this: 5, 10, 5, 10, 5, and 7.195 km, covering the official marathon distance of 42.195 kilometers.

This event brings together just over a thousand teams along the Seine riverbanks. The Paris Ekiden is the go-to race for companies and clubs that want to build team spirit and create strong bonds among colleagues or members.

Organized by the French Athletics Federation in early November, every relay handoff takes place right across from the Eiffel Tower. The finish is at the famous Stade Emile Anthoine, the track almost at the foot of the Eiffel Tower.

Crédit photo : Photorunning

The Cross du Figaro

The Cross du Figaro was a world-famous cross-country race from 1961 to 2000, held in the Bois de Boulogne. The event returned in 2013 and now takes place at Parc de Saint-Cloud. This “cross-country” is closer to a nature run, with varied terrain from dirt paths and grass to paved roads. There’s something for everyone, with 5, 10, 15, and 20 km options.

The Cross du Figaro takes place on the last weekend of November, with part of the profits donated to the Téléthon.

The Issy-les-Moulineaux Christmas Corrida

The Christmas Corrida 10K attracts some very strong runners, and the win often goes in under 30 minutes. Then there’s the Santa costume race, where thousands of runners show up dressed head-to-toe in red, complete with beards.

Held in mid-December in Issy-les-Moulineaux, the Christmas Corrida is a great chance to chase a fast 10K time. Or just have fun over 5K or 10K in costume. It’s the perfect way to wrap up the Paris race calendar.

Around the same time, the Houilles corrida also offers an ultra-fast 10K.

Want to be ready for your next race? RunMotion Coach, the digital coach, is here for you! The RunMotion mobile app adapts to your experience, your schedule, and your goals to deliver the right training plan and keep you motivated day after day. Your next challenge is yours to conquer .

L’article Best Races in Paris: The Must-Run Events From March to December est apparu en premier sur RunMotion Running Coach.

Do you love running, or do you want to run with your dog? Canicross is all about running with your dog attached in front of you. When you and your dog are well trained, it can actually be a way to go faster than running solo. Beyond speed, it’s first and foremost a unique moment of connection with your best buddy.

To help you get started with canicross, we interviewed Anne-Sophie Vittet, multiple-time French canicross champion. Then we’ll share a few practical tips to fit canicross into your endurance training.

Interview with Anne-Sophie Vittet, canicross champion

Hi Anne-Sophie, what do you love about running with your dogs? Which dogs do you practice canicross with?

Canicross is the perfect way to combine my two passions, running and dogs (especially huskies). I started track and field at 9, I’m 31 now, and I’ve never stopped. I got my dog Hitch 8 years ago, and he’s the one who made me want to run canicross. My second buddy, Iron (nicknamed Ronron), joined us a year later, and the two of them are an unstoppable duo.

Do you race? If yes, what results have you had?

I usually race the French Championships every year, and if my schedule allows, one or two canicross races in the Rhône-Alpes region. I’m really proud to say my Ronron is a 4-time French canicross champion. It’s an incredible feeling, even if Ronron didn’t really understand he’d won a race. He was simply happy to run with me!

Canicross gear for running with your dog

Do you use any specific gear to run with your dog?

To do canicross, you need a proper dog harness. Your dog needs a harness designed for running because they’ll be out front and pulling hard. A simple collar would choke them. For you, you need a canicross belt that stays in place while you run and distributes the pulling force evenly. Finally, you need a bungee leash to absorb the jolts.

How do you train?

I mostly run with my husband, and I prioritize what we call “free running” sessions for my dogs. I also have a friend, Sébastien Dos Santos Borges (an explorer in the Far North, especially with his dogs), who lives 5 minutes from my place. We share canicross sessions and, most importantly, I listen to his advice. For me, he’s Mr. DOG

How to get started in canicross

What advice would you give someone who wants to start canicross?

I think the best advice is to remember that a dog is naturally faster than a human. So you should focus on training yourself before trying to train your dog.

And choose a dog that matches your level. There’s no point having an ultra-powerful dog if you can’t handle them. You’ll risk getting injured, and your dog will end up hating it.

Finally, never get angry at your dog during a run. They didn’t ask to be there. They run for fun and to make us happy.

Can you share a fun story from your canicross experience?

My funniest memory is finishing 2nd in a canicross race with Fleur, my mom’s Yorkie. Heads up, Fleur runs faster than me, but I had to carry her on the last downhill. Poor thing, there were big rocks that were basically mountains for her

Thanks Anne-Sophie for sharing your experience and your canicross tips!

We’re often asked how to adjust your training and pacing when you run with your dog. As Anne-Sophie says, dogs are often faster than humans. So it’s better to do your vVO2max sessions and short interval workouts on your own, to build your own aerobic power and running performance.

Adjusting your training when you run with your dog

Your runs with your dog can fit well on long easy runs or steady aerobic runs. You’ll naturally tend to go quicker. If you want to stick to your training plan, make sure you stay within the heart rate zones suggested in your plan. For example, your heart rate at 140 bpm might put you at 12 km/h with your dog, instead of 11 km/h when you run alone.

Finally, strong core stability is key to handle the pulling. It can also load your posterior chain, especially your hamstrings, because of the extra speed. So make sure you do S&C for the upper and lower body.

For info, if you want to race canicross, you can connect with one of the 130 clubs in France under the Federation of Canine Sports and Leisure. Competitions take place on trail or cross-country style terrain. The French Championships run over 2 days, a short race of 3 to 4 km, and a long race of 6 to 7 km.

Whether you want to run with your dog on the weekend or line up for a canicross race, we hope these tips help. If you use the RunMotion Coach app for your training, focus more on your recommended heart rate than on your pace when you run with your dog.

L’article Canicross: Run Faster With Your Dog, Gear and Training Tips est apparu en premier sur RunMotion Running Coach.

Running a flat trail race is often seen as easier than a mountain trail. In reality, that assumption is way off. No elevation gain does not mean no challenge, quite the opposite.

On shorter formats, a runnable trail from 10 to 30 km can often be prepared much like a road race, with training that looks similar to a 10K or half marathon plan.

Over mid-range distances of 40 to 50 km, preparation becomes closer to marathon training, with a strong focus on aerobic endurance and smart pace management.

But it’s on ultra-distance that flat trail running shows its true teeth. On a 100 km or a 100 miler (160 km), like L’Ultra Marin, the muscular load can become extremely demanding.

Unlike mountain trail running, where climbs naturally force walk breaks and change which muscles do the work, flat trail ultras mean repeating the same stride for hours. Impacts keep coming, uninterrupted, and your legs absorb thousands of nearly identical shocks.

That constant repetition is why so many runners are surprised to discover that a flat ultra-trail can be just as hard, sometimes even harder on the muscles than a mountainous course.

Flat trail: a different way to experience trail running

A trail race isn’t defined only by elevation gain, it’s defined by its natural setting. Forest singletrack, farm roads, grassy sections, sand, gravel, or coastal paths: even without mountains, the terrain stays varied and demands constant adaptation.

On a flat trail, the effort is usually more continuous. Where mountains alternate climbs, descents, and hiking, runnable terrain pushes you to run almost all the time. That continuity creates a different kind of fatigue, more gradual, but often more sneaky.

That’s also what traps a lot of runners. Feeling “too good” in the early kilometers can tempt you into an overly ambitious pace that you’ll pay for hours later.

How to train effectively

Your preparation depends heavily on the distance you’re targeting.

Runnable trail up to 50 km

For a short, fast, runnable trail, training can be close to a road 10K or half marathon plan. Building speed, improving your lactate threshold, and learning to hold a strong steady pace becomes the priority.

For a flat or only slightly rolling 40 to 50 km trail, the approach looks more like road marathon training. Long runs become essential to condition your body to keep running for a long time at a moderate intensity.

Runnable ultra trail

For ultras of 100 km and beyond, the key challenge is often muscular endurance. You have to teach your body to handle hours of repeated impact. Long runs, back-to-back sessions on tired legs, and strength training become non-negotiable.

Strength training is essential. Working on core stability, quads, glutes, and calves helps you resist the gradual muscle breakdown that builds hour after hour.

Finally, even without big climbs, it still matters to run regularly on trails and mixed terrain to develop proprioception and adapt to the specific demands of trail running.

Race strategy for a flat trail

The biggest mistake on a runnable trail is believing you can hold a road-race pace evenly from start to finish.

It’s smarter to race by effort or heart rate rather than locking into a strict pace. Even “flat” courses can include energy-draining variations (small rises, technical sections, stairs, etc.) that add up over time.

Surges matter too. The goal isn’t to accelerate every time, it’s to smooth your effort as much as possible to avoid stop-and-go fatigue.

Still alternate running and walking

On long-distance flat trails, it’s often better to stay ahead of fatigue instead of waiting for it to crush you. That’s the idea behind the Cyrano method, widely used in runnable ultras. It means deliberately alternating running and walking from the start or from mid-race, even before heavy fatigue hits.

This strategy helps protect your muscles, reduces cumulative impact, and keeps your average speed steadier over the long haul.

On a flat 100 km or 100 miler, waiting until you’re destroyed to start walking is often a mistake. Experienced ultra runners know it’s usually more efficient to build in regular walk breaks early enough to extend how long you can keep running.

Nutrition

Nutrition and hydration are also crucial. Even on runnable terrain, energy demands are huge, which means taking in carbohydrates and fluids regularly throughout the race.

Road shoes or trail shoes?

In general, road running shoes are lighter than trail shoes. On dry, non-technical terrain, it’s usually better to go with road shoes.

On slippery or muddy terrain, or for an ultra trail, runners tend to prefer trail shoes.

But it also depends on what you’re used to in training, so the right choice also comes down to your preferences.

Note that some brands are developing gravel shoes, a hybrid between road and trail shoes, lighter overall, with a bit of extra grip under the outsole.

Flat trail vs mountain trail: different challenges

Putting flat trail and mountain trail against each other doesn’t really make sense. They test different strengths.

The mountains demand excellent elevation management, strong muscular power, and the ability to move efficiently on sometimes highly technical terrain.

Flat trail racing requires great running economy, exceptional muscular endurance, and the ability to handle hours of continuous effort without a real break in rhythm.

So the lack of elevation doesn’t make the race easier, it simply shifts where the difficulty lives.

Conclusion

Having run the 100 km Raid at L’Ultra Marin, I personally found it brutally demanding on the legs. The first 30 kilometers usually feel smooth, it can even make you think the race will be easy. Yet you often start to feel your legs tighten up as early as the second third of the race.

From kilometer 60 onward, things get noticeably tougher. The impacts you’ve accumulated for hours start to weigh heavily on your muscles, and every kilometer costs more.

In my case, I finished the last 30 kilometers by alternating five minutes of running with one minute of walking. That pacing kept me moving efficiently despite growing muscular fatigue.

That’s one of the big lessons of flat ultras: they look approachable at the start, but they often become extremely hard as the miles stack up. More than ever, success comes down to training, strength work, effort management, patience, and humility.

L’article Flat Trail Running: How to Train and Race Fast, Even on 100K+ Ultras est apparu en premier sur RunMotion Running Coach.