You have decided to take on a new challenge by running your first 10K. Congratulations!

Once you have made that decision, another question often comes up: how do you choose your first 10K race?

Between major city races, local events, fast courses and more friendly, community-focused races, there are hundreds of options. When you are new to running, it is not always easy to know which criteria matter most.
The good news is that there is no single “best” 10K. Choosing your first 10K mainly depends on what you enjoy, your current fitness level and the experience you want to have.

Choose a date that gives you time to prepare properly

The first thing to consider is simply the race date.

For your first 10K, it is best not to rush. Even if the distance seems manageable, running 10 kilometres requires some preparation so you can arrive on race day feeling confident.

If you are new to running, ideally allow yourself several weeks of training. This will help you build up gradually, get your body used to the effort and avoid turning your training plan into a race against time.

A good goal should motivate you, not put you under pressure.

Pick a race that suits your level

No two 10K races are alike. Some courses are very fast and flowing, with little elevation gain and ideal conditions for setting a good time. Others are hillier or more demanding, with more changes of pace.

For a first 10K, a relatively flat course can be a great choice. It will make it easier to manage your effort and focus on the experience rather than the course difficulty.

But if you enjoy a challenge or love beautiful scenery, a more nature-based course can also be a fantastic source of motivation.

Choose a race that excites you

Enjoyment is essential, especially for your first race.

Ask yourself a few questions:

• Would you rather run in a city with plenty of spectators?
• Are you looking for a friendly, family-oriented atmosphere?
• Do you want a course by the water, in the mountains or surrounded by nature?

A race you are genuinely excited about will be easier to prepare for. You will feel more motivated during training when you picture yourself crossing the finish line.

Check the race organisation

For a first 10K, good race organisation can really improve your experience. A few details can make all the difference: a well-marked course, suitable aid stations, a clear start area, easy bib collection and an enjoyable finish area.

You do not need a huge race to have an unforgettable experience. Some smaller local races offer an incredible atmosphere and support that beginners truly appreciate.

Set a realistic goal

Before choosing your race, ask yourself why you want to run this first 10K. Is your goal simply to finish? To run the whole way without walking? To hit a specific time? There is no wrong answer. The first step is to have a positive experience and build confidence.

If you are a beginner, it is often best to choose a goal that feels motivating yet achievable. You can always aim higher in your future races.

Did you know that when you create a training plan with RunMotion Coach, you can choose your goal, whether that is a target time or simply finishing, your plan length and the number of sessions you want to complete? You can also adapt every session however you like: change the date, workout type, duration and more.

Think about the logistics

One detail that is sometimes overlooked is convenience. For your first 10K, also consider:

• the distance between your home and the race;
• the start time;
• how easily you can get there;
• the number of participants;
• the usual conditions, including weather, timing and crowd levels.

A race close to home can be an excellent option for your first experience. You will reduce travel-related stress and be able to enjoy the moment fully.

Should you choose a famous 10K or a small local race?

Both options have their advantages.

A major race can offer an exceptional atmosphere, plenty of spectators and a real sense of occasion. A smaller race can feel more accessible, friendlier and sometimes less intimidating for beginners. The best choice is simply the one that matches what you want from your first race bib.

Our advice for your first 10K

Do not feel that you need to find the perfect race. Choose a date that motivates you, a course suited to your level and an event that makes you want to take part.

Your first 10K will remain a special experience, whatever your finish time. What matters most is not just the distance you cover on race day. It is the whole journey through the weeks of training that will get you to the start line with confidence. And when you cross the finish line, you will understand why so many runners catch the running bug.

Discover all our 10K training plans, tailored to your target finish time.

FAQ: choosing your first 10K

How long does it take to prepare for a first 10K?

It depends on your starting fitness level and running experience. If you are a complete beginner, 8 to 12 weeks of progressive training are generally needed to arrive prepared and enjoy race day.

Is a 10K difficult for beginners?

A 10K is a real challenge, but it is achievable with the right preparation. The goal is not necessarily to run fast, but to learn how to manage your effort and improve step by step.

Should I choose a flat course for my first race?

A flat course can be a great choice because it makes pacing easier and lets you focus on the experience. But a hillier or more scenic nature course can also be excellent motivation if that setting appeals to you more.

Is a local race or a major race better?

Both can be wonderful experiences. A large race often has an impressive atmosphere, while a more local event may feel friendlier and more reassuring for your first race bib.

What goal should I set for my first 10K?

It depends on your profile and what you want from the experience. For many beginners, the first goal is simply to finish the race and enjoy it, then aim for a specific time at a future event.

How do I know if I am ready?

You are ready when you have trained consistently, can run several kilometres without major difficulty and feel confident about taking on the challenge. Training helps you improve physically, but it also gives you peace of mind.

L’article How to Choose Your First 10K Race est apparu en premier sur RunMotion Running Coach.

Signed up for your first 10K? Or you have already raced the distance and you want to drop your time?

A 10K is approachable, but it is still demanding. From how you taper in the final week, to choosing the right race pace on the day, to recovering well after the finish, a few smart habits can make a real difference.

In this article, you will find our best tips to prepare for your 10K, avoid the most common mistakes, and give yourself the best chance of crossing the finish line feeling strong, whether your goal is to finish or to set a new personal record.

How to train well in the 3 months before your 10K

A great 10K does not get built in race week. Ideally, plan 8 to 16 weeks of training so you arrive ready on race day.

To improve over 10K, your training should be varied and develop several key qualities:

• Easy endurance runs : these help boost your aerobic base, strengthen your cardiovascular system, and build mileage without piling on too much fatigue.
• High-intensity interval sessions : these improve your speed, aerobic power (VO2max), and your ability to sustain hard efforts. For example, 400 m, 500 m, or 600 m repeats run faster than your 10K pace.
• 10K pace workouts : essential for learning how your goal pace feels and how to hold it. It is one of the best ways to show up on race day knowing exactly how fast to start and how to manage your effort.
• Recovery and consistency : progress is not just stacking tough sessions. Rest days and easy runs are non-negotiable to absorb training and reduce injury risk.

This mix of endurance, speed, and specific race-pace work is the most effective way to prepare for a first 10K or to improve your personal best.

Following a structured 10K training plan is still the simplest way to make steady gains while keeping your training load under control and minimizing the risk of injury.

How to prepare for your first 10K in the week before the race

With one week to go, the goal is no longer to get fitter, it is to recover.

Cut your training volume slightly while keeping a touch of intensity to stay sharp. A short session at 10K pace a few days before the race is usually enough.

The idea is simple: arrive rested, without losing your rhythm.

Nutrition before the 10K

Do you need a carb load before a 10K?

Unlike a half marathon or marathon, a full-on carbohydrate loading strategy is not essential before a 10K, but it can still help.

In the days leading up to the race, solid nutrition habits are worth it: hydrate well and slightly prioritize carbohydrate-rich foods (rice, potatoes, quinoa, bananas, etc.). You will top up your glycogen stores and start with plenty of energy.

It is also a great pre-race routine to build for any competition.

The day before the 10K: keep it simple

The day before the race, do not change your habits.

Keep drinking regularly and choose simple meals that are high in carbs and easy to digest. The goal is not to eat more than usual, it is to arrive with enough energy and zero stomach issues.

And if you sleep poorly the night before, do not stress. The most important nights are often the two or three nights before race day.

What to eat before your first 10K

On race morning, stick with a breakfast you already know and digest well.

For example, you could choose:

• Bread or toast with jam or honey
• A banana
• Applesauce
• Your usual drink (coffee, tea, etc.)

Also, make sure you are well hydrated before the start.

Warm-up: a key step before a 10K

A 10K is a hard effort. A proper warm-up helps you feel ready from the first few strides.

Plan for:

• 15 to 20 minutes of easy jogging
• A few running drills
• 4 to 5 progressive strides of about 100 meters

You will hit the start line with sharp, confident sensations.

Right before the gun, you can also take an energy gel or a small energy puree if you are used to it. As always, do not try anything new on race day.

What pace should you run for your first 10K?

If there is one tip to remember, it is this: stick to your goal pace.

Do not start too fast

The most common mistake is going out too hard because of the adrenaline. But the few seconds you gain in the first kilometer can cost you big time at the end.

At the start, it is normal for the pace to be a little quick because of the crowd and the race atmosphere. What matters is settling back into your planned pace quickly and holding it through the midpoint.

The key moment: from kilometer 5 to kilometer 9

Most 10Ks are decided between kilometers 5 and 9.

Your legs start to feel heavy, breathing gets tougher, and the urge to back off shows up. That is exactly when you need to lock in on your pace. The goal is to tolerate the discomfort as long as possible without breaking your rhythm.

If you feel you cannot hold it, ease off by 5 to 10 seconds per kilometer. The impact is usually small if it helps you regain control of your breathing and then build again.

The final kilometer

The good news? Many runners find a second wind in the last kilometer, even if they felt crushed at kilometer 8.

Knowing the finish line is close is often freeing, you realize it is only a few minutes of effort left before you can recover. And if your watch shows you are still on track to beat your PR or hit your target time, you usually find that extra gear.

Do you need to fuel or drink during a 10K?

Should you fuel during a 10K? It depends on your level and the weather conditions.

If you run under 50 minutes and temperatures are moderate, you typically do not need to drink during the race.

On the other hand, if it is hot (above 20°C, about 68°F) or your race time is over 50 minutes, taking a few sips at an aid station can be a smart move.

Nutrition-wise, you generally do not need a gel during the effort if you ate well before the race.

Mistakes to avoid in your first 10K

Starting too fast

This is the number one 10K mistake.

Even if your first kilometer is slightly quicker than planned, make sure you settle back into your target pace fast so you do not blow up a few kilometers later.

Testing brand-new gear

Shoes, kit, socks, or accessories, everything should be tested in training first.

If you invested in carbon-plated racing shoes, make sure you have worn them for several sessions before race day.

How to recover after your first 10K

Once you cross the finish line, do not stop abruptly.

Walk for 5 to 10 minutes to let your heart rate come down gradually.

Then focus on the three pillars of recovery:

• Hydration
• Nutrition
• Sleep

These are what will help you bounce back quickly and feel good again.

When to start training again after a 10K

The first few days should be dedicated to recovery.

Depending on how you feel, prioritize rest or very easy runs.

Most runners can gradually return to normal training about five days after the race.

And if you feel you still have room to improve, or you mismanaged your pacing, why not schedule another 10K in one or two months? You will be able to cash in on the fitness you built during your training block.

In summary

Nailing your first 10K comes down to a few simple principles: show up fresh on race day, stick to your goal pace, avoid the classic mistakes, and prioritize your recovery.

Whether your goal is simply to finish your first 10K or to set a new personal best, smart pacing and good race execution are often what make the difference.

So trust yourself, stay patient in the early kilometers, and enjoy the experience. Have a great race!

L’article First 10K Race: Training, Pacing, Fueling, and Recovery Tips to Smash Your PR est apparu en premier sur RunMotion Running Coach.

In trail running, races can happen entirely overnight, or partly. Everything changes depending on whether you spend the whole night outside, run in the evening, or start before dawn. For example, the SaintéLyon kicks off at 11:30 pm, while la 6000Dthe 6000D starts at 5 am. And then there are races like UTMB where you will inevitably spend at least one night, and often two, out on the trails. Let’s go through a few key tips to adapt and truly succeed at night running in competition.

Why running at night feels so hard

Night racing has something magical about it, a moving line of headlamps, and senses that feel totally different from daytime running. Your perception shifts. You often feel like you’re going faster because your field of vision narrows.

That narrower field of vision can help you focus on the trail right in front of you, but it also creates extra fatigue and can increase the risk of “hallucinations”.

Two key tips for running at night, scan far enough ahead to spot obstacles early, and shorten your stride.

How to train for night trail running

No secret here, you need to get used to it by running at times that match your race schedule. That helps you adapt to running in darkness, and also teaches your body to perform at unusual hours.

Evening start? Get used to running after work when it’s dark. Early morning start? Make morning runs part of your training plan. If your race includes running through the entire night, it’s smart to alternate evening sessions and early morning sessions. But we don’t recommend doing all-nighters in training outside of competition, because it can create major fatigue and ruin recovery.

Choosing the right headlamp for night running

To train safely at night, you need to be visible with a solid headlamp and reflective running gear. On race day, you need a reliable headlamp that you’ve already tested in training.

Lumens

We recommend either a headlamp worn on your forehead or a chest light for trail running at night. Check brightness and battery life (rechargeable battery or standard batteries). A headlamp’s output is measured in lumens. Aim for at least 200 lumens, and ideally 400 lumens or more for technical trail running.

Some headlamps even adjust brightness based on ambient light, then automatically dim when you need less light, especially when other runners are close to you.

Watch your battery in cold weather

If it’s very cold, battery life can drop fast. Bring two headlamps or two batteries. When you pack your gear bag, make sure both headlamps actually work. And just in case, keep them within easy reach so you can grab one quickly.

During a MaXiRace, one of my two headlamps didn’t work at the start (even though I had charged the battery), and the second one died after just 45 minutes of running. Luckily, a friend lent me his spare light for the next 7 hours, but that’s when I truly understood how crucial it is to properly check your headlamps before the start of a night race, including your “backup” light…

How to use your headlamp well

Aim your headlamp so you get maximum visibility from about 2 to 10 meters ahead. Try to keep your head upright, without constantly tipping your chin toward the ground. Looking ahead helps you anticipate and stay smooth. Also try to keep your stride as natural as possible.

Managing sleep before a night race

Ideally, you want to arrive at the start line after a full week of good sleep. If you’re already sleep-deprived before the race, night running will feel much tougher and your performance will drop.

In the days leading up to the race, try to go to bed earlier so you get high-quality sleep and enough total hours.

The day before the race, you can take a nap in the afternoon, or even early evening if the start is around midnight. Short naps of about 20 minutes are usually ideal. Longer naps of an hour or more can make waking up harder.

Wear the right gear for night trail running

At night, once the sun drops, temperatures can fall quickly. In spring and fall especially, it’s easy to get caught out if you don’t plan ahead. So gear up accordingly. Bring multiple layers for a night trail race, even if it means taking one off on climbs and putting it back on for descents. You can always stash your jacket in your pack or tie it around your waist.

Ideally, choose warm, breathable layers, and potentially a waterproof windproof shell.

During long overnight races, you’ll have moments where you feel colder than others, regardless of elevation gain. Always carry a survival blanket (often required on the mandatory gear list) to keep warm if you have to stop and wait.

If conditions are truly cold, check out our tips on how to run in winter and cold weather, especially protecting your extremities with gloves, a beanie, and the right socks.

Final tips to crush your night trail race

Here are a few final details that can make all the difference:

• Test your race nutrition and hydration strategy on a night run before race day
• Avoid very bright white light before the start, it can disrupt your circadian rhythm
• Train your mindset too, practice running alone in the dark and staying calm and focused

Running a trail race at night is a unique experience, part focus, part adventure, part pushing your limits. With smart training, a dependable headlamp, and solid preparation, you’ll fully enjoy the magic of night races and perform at your best.

Now all that’s left is to prepare your race properly, check your mandatory gear list well in advance, and enjoy the experience of racing through the night . It’s unreal to see all those headlamps moving along a trail!

L’article Trail Running at Night: How to Train, Sleep Better, and Nail Your Race est apparu en premier sur RunMotion Running Coach.

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

What is a cramp? What are the symptoms?

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

Types of cramps trail runners often face

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

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

Cramps by muscle group and main causes

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

Calf cramps

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

Quadriceps cramps

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

Hamstring cramps

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

Foot cramps

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

Back and abdominal muscle cramps

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

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

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

Add general strength and conditioning (PPG)

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

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

Progressive training matters

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

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

Hydrate properly

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

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

Balance your electrolytes

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

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

Choose the right gear

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

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

Drink pickle juice to help prevent cramps

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

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

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

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

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

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

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

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

What is a personalized training plan?

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

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

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

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

How do you choose your personalized training plan?

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

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

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

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

How do you stay motivated to follow your training plan?

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

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

Now all that’s left to do is run.

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

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

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

The UTMB start in Chamonix

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

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

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

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

The UTMB is oooooon!!!

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

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

The climb to Col de Voza

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

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

The descent to Saint-Gervais

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

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

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

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

From Saint-Gervais to Contamines-Montjoie

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

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

Col du Bonhomme – Chapieux

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

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

Chapieux – Lac Combal – Courmayeur

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

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

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

Courmayeur: The UTMB truly begins!

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

Courmayeur – Refuge Bertone – Grand Col Ferret

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

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

La Fouly – Champex Lac

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

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

Champex-Lac – Vallorcine

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

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

Vallorcine – Chamonix

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

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

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

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

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

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

A marathon is a demanding race for the body! This is true for a marathon, but also for a long trail or road race. You’ve just crossed the finish line and you’re already thinking about your post-marathon recovery. First of all, congratulations on what you have accomplished, whether or not you achieved your goal.

Your training should have prepared you for the type of effort you just made. Nevertheless, the stress generated by the event leads to fatigue, and it is important to take good care of your recovery. Here are our tips for post-marathon or long effort recovery.

Physical Pain

At the finish line of a marathon, it is common for muscles to be sore, and even joints or tendons. Your digestive system (liver, kidneys, intestines) may have been disturbed. Sometimes the euphoria of the finish erases all pain, which appears the next day. In any case, pain or not, it is important to take the time to recover well after a marathon or long effort.

Pain is sometimes more intense on D+1 or D+2. Who has never had trouble going down the stairs the day after a marathon?

It is then easy to understand that the muscles are tired and have not fully recovered.

Underlying Fatigue

Physical pain is just the tip of the iceberg. A marathon runner often has no more physical pain by D+3 or D+4. It would be wrong to think that one is ready to mentally and physically tackle the preparation for the next main goal.

Indeed, marathon training or training for another distance has generated fatigue in the body. Even if training lightens in the last weeks to be fresh on race day, the body may have accumulated general fatigue. Not to mention possible deficiencies, such as in vitamins.

The more intensity you put on race day, the longer the regeneration time needed.

Recovering Immediately After Your Race

You just crossed the finish line in 3h30 or even in 5h? You very likely have a water deficit. Even if you drank your 50cl of water per hour of effort, runners generally finish with slight dehydration. It is important to think about drinking well: mineral water, possibly sparkling, an herbal tea, or a post-exercise drink.

Just after the effort, the body assimilates proteins and carbohydrates better. This is called the metabolic window. You can have nuts, ham, dried fruits, bananas, or other foods at the finish line. You can also have almond milk or a recovery drink.

Don’t necessarily eat a large quantity, especially since your digestive system may have been somewhat damaged. The body mainly sends blood to the active muscles during the effort to the detriment of the digestive system, which weakens it.

Cover yourself as quickly as possible after your race to avoid catching a cold.

Within the hour following the race, try to walk a bit, for 5 minutes, or even jog for those who are not too exhausted. But above all, do not do intense stretching: your muscles have already been heavily solicited. You can do some light joint mobility or very light stretching for about ten seconds.

Recovering the Rest of the Day

If your race was in the morning or ended in the early afternoon, it is recommended to rest quietly or take a nap to optimize the recovery process. Keep drinking regularly, at least 1 liter throughout the rest of the day.

You can put on recovery compression socks, which help eliminate toxins by promoting venous return. You can also massage yourself or get a massage.

Post-race recovery is also mental. If you want to drink a beer or a pleasure drink, you can, even if contrary to legends, beer is not perfect for recovery, mainly because of the alcohol.

For the rest of the day, prioritize eating proteins and carbohydrates.

Recovery in the Days After a Marathon

In terms of diet, eat balanced and, if possible, antioxidant and alkalizing foods. Fruits and vegetables in abundance! Indeed, a long effort on a marathon or trail generates oxidative stress. In the following days, it is preferable not to eat too much meat or acidifying foods.

Sleep is also a determining factor in post-marathon recovery. The night after an effort is sometimes complicated, with the excitement generated by the race, sometimes muscle soreness, or a higher heart rate than usual. The following nights are essential for good recovery, with 8 to 9 hours of sleep.

You can continue to massage yourself, as well as do a cryotherapy session or alternate hot and cold water in the shower to promote regeneration processes. To relax, you can also do heart coherence exercises.

In terms of training, listen to your sensations. Sometimes you feel the need to take a break for several days or to do light activity. For example, you can do some cycling or yoga.

If you do a bit of activity, it’s just to keep your legs moving. Be careful, there is sometimes a bit of euphoria in the days following. This can be a trap with a backlash coming 3-4 weeks after the race if you resume too quickly.

Training According to Your Next Goals

If you don’t have upcoming goals, you can take a break for 6-10 days. Resume when you really want to. That’s a sign your body has recovered!

Don’t wait too long if possible, no more than 15 days after your race. After 15 days, detraining is rapid and resuming becomes difficult. You can start with other sports if you don’t want to resume running immediately.

If you have pain, wait for it to disappear before resuming. Do not hesitate to see a physiotherapist or osteopath in the two weeks after your race.

If your next major goal is close or less than 3 months after your race, you can shorten the recovery time and if possible, with a supported sport. In the 3 days after a marathon, we recommend not exceeding 30 minutes of jogging.

Your jog will be done only at a fundamental endurance pace. You can start extending after 3 days, up to 50 minutes of jogging, possibly with a few sprints afterward. Training can resume normally 7 days later, paying close attention to your sensations.

Sometimes you may feel tired more quickly during interval sessions or have more difficulty sustaining an effort. This means you have not yet fully recovered, so you need to ease up and shorten the last repetitions of the session.

Planning Your Next Race

During post-marathon recovery, it is also an opportunity to review your preparation. Analyze what you did well and what you can improve for next time.

Sometimes marathoners chain five or even ten marathons in a year. But often, some marathons are run to accompany friends and not all are run at 100% capacity on race day. The recovery from a marathon or an ultra-trail while staying easy during the effort will therefore be necessarily faster.

If you give your all to the maximum of your day’s abilities, it creates physical and mental fatigue, and you need to allow yourself 2 to 3 months before another marathon or long trail. Not taking this time leads to injury, regardless of the runner’s level and experience.

We already wish you an excellent recovery! Let yourself be guided by your desires and your RunMotion Coach app, which takes these recovery phases into account after your races. Happy training for your next goals!

L’article Post-marathon or long effort recovery est apparu en premier sur RunMotion Running Coach.

Opinions often vary when it comes to nutrition during exertion. On one side, there are proponents of energy bars; on the other, advocates for gels. But what exactly distinguishes these two options? To help you make an informed decision about whether to use energy gels or bars for nutrition in running or trail running, I will explore their respective advantages and disadvantages.

Nutrition during exertion: why is it important? 

When you engage in prolonged physical activities such as running for miles, your body consumes energy. This energy comes from the food we eat, particularly from carbohydrates. The longer you engage in the activity, the more your carbohydrate reserves deplete. That’s where nutrition during exertion plays a crucial role, utilizing products designed to replenish your energy, such as gels and bars.

If you’re looking to understand the specifics of how and why to fuel yourself during a race, be sure to check out our detailed blog post on this topic.

Are energy gels a worthwhile bet?

Energy gels are popular among runners for good reason—they offer several benefits for consumption during races. Typically high in carbohydrates, gels provide a rapid energy boost which is essential during long-distance events.

Gels are convenient; they don’t melt or harden in different weather conditions. To use, simply tear open the packet and consume the gel for an instant dose of carbohydrates. Their semi-liquid form not only makes them easy to ingest but also contributes slightly to rehydration, thanks to the water and sodium in their ingredients. However, it is recommended to take them with a few sips of water to help dilute the sugar concentration, aiding both absorption and digestion.

Despite these advantages, the taste of energy gels can be off-putting for some. It’s wise to experiment with different brands to find one that suits your palate and doesn’t disrupt your focus on race day. For instance, Maurten gels are favored for their mild sweetness and efficiency, while Baouw‘s new natural gels offer an alternative with less processed ingredients.

However, energy gels do come with risks.
They contain a high concentration of sugars and may not suit everyone. Some runners might experience stomach cramps or nausea shortly after consumption. Digestive discomfort is a common challenge when eating during a race, making it crucial to test gels during training runs to ensure they agree with your stomach.

Energy bars: effective against energy slumps?

Energy bars are a reliable source of carbohydrates during exertion, offering a diverse range to suit any taste. However, it’s important to select the right type of bar.
Some are formulated for recovery, containing high levels of protein that may hinder digestion during physical activity and might not be necessary.

One of the main benefits of energy bars is their similarity to real food, which can be psychologically satisfying. Chewing a bar facilitates a gradual, more sustained release of energy. Additionally, bars typically have a lower glycemic index than gels, which helps maintain more stable blood sugar levels, providing a prolonged energy supply perfect for extended activities.

Despite these advantages, bars are not without their drawbacks.
They are less effective for quick energy needs. Their complex composition, often including cereals and dried fruits, can make them challenging to eat and digest during intense efforts like marathon running.

The consistency of bars can also vary with temperature changes: they may harden in cold weather, making them difficult to chew, or become sticky and messy in hot conditions, complicating consumption and handling. This variability can present a significant inconvenience under varying climatic conditions.

Verdict: gels or bars? 

Choosing between energy gels and bars largely depends on personal preference and how well your body can digest these products during physical exertion. It’s crucial to test your nutrition under conditions similar to those you’ll encounter on race day to find what works best for you.

Gels are ideal for a quick carbohydrate boost—perfect for those moments when you need immediate replenishment. On the other hand, bars better suit longer efforts as they provide a more sustained energy release, thanks to their lower glycemic index and solid food format.

At RunMotion Coach, we often use both options to cover all bases. The strategy of combining gels and bars can offer the advantages of both quick energy and prolonged sustenance.

If you prefer not to choose between the two, another option is purees, which serve as a middle ground. For example, Baouw purees use natural ingredients to deliver carbohydrates efficiently and are incredibly palatable. This makes them a practical compromise, combining the best features of both gels and bars.

L’article Energy gels or bars? Making the right choice est apparu en premier sur RunMotion Running Coach.

Are you preparing for a marathon? Congratulations on this challenge! During your preparation or the marathon itself, you might encounter muscle cramps. Indeed, everyone faces this issue, whether you run your marathon in 3 hours or 4 hours, for example. It’s even common for some marathoners to slow down due to hamstring or thigh cramps in the last 10 kilometers.

To prevent this inconvenience from stopping you, it’s important to prepare and know how to quickly relieve cramps. Here are our five tips to prevent cramps during a marathon and tricks to stop them if they occur.

What is a Cramp? Symptoms

Definition of a Cramp

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

Types of Cramps Experienced by Marathoners

Marathoners are particularly prone to exertional muscle cramps, which occur during intense and prolonged physical activity. We can distinguish between a true cramp, when you are in severe pain and must stop, and the “beginning of cramps,” when you feel the muscle stiffening, contracting unusually.

Nocturnal cramps can also occur after a run, when muscles are tired and dehydrated.

How Do Cramps Occur During a Marathon?

Cramps during a marathon can be caused by several factors:

• Dehydration: Excessive fluid loss through sweating reduces the muscles’ ability to function properly. This factor is rarely a significant issue unless it is very hot (over 25 degrees) or there is high humidity.
• Electrolyte Imbalance: The loss of minerals like sodium, potassium, and magnesium disrupts the electrolyte balance necessary for muscle contraction. Again, this is rarely a determining factor in a marathon.
• Muscle Fatigue: Prolonged effort exhausts muscles, making them more susceptible to cramps. A weak muscle or a strength imbalance is rather the cause of cramps in a marathon (for example, quadriceps too strong compared to hamstrings).
• Overtraining or Inadequate Training: Excessive training days before the marathon or insufficient preparation (e.g., lack of long runs) can also contribute to cramps during the marathon.

Our 5 Tips to Avoid Cramps During a Marathon

Stay Properly Hydrated

Importance of Hydration During a Marathon

Proper hydration is essential for maintaining muscle function and avoiding cramps during a marathon. Dehydration reduces blood flow to the muscles, increasing the risk of cramps.

Hydration Strategies Before and During the Race

• Drink regularly in small amounts: It is recommended to drink small sips of water every 15 to 20 minutes, almost at each aid station.
• Possible use of isotonic drinks: Isotonic drinks can help compensate for electrolytes lost through sweat. But unlike ultra-trails, the marathon duration is not so long, and these drinks are not indispensable. You can take some before the start if you don’t carry liquids with you.

During the race, if you carry a hydration pack or a flask, you can take a sports drink and water at the aid stations.

If you decide to take a sports drink provided by the organization, make sure to test it during training to ensure you tolerate it well.

Adopt Proper Marathon Nutrition

The Role of Electrolytes in Preventing Cramps

Electrolytes like sodium, potassium, and magnesium are essential for muscle contraction and relaxation. An electrolyte imbalance can disrupt this function and cause cramps. Foods rich in electrolytes that you can eat in the days before the marathon include bananas, oranges, and spinach.

During the Race

Take energy gels or purees to have a carbohydrate intake during your marathon.

Prepare Your Muscles with Proper Training

Importance of Progressive Training for Marathoners

Progressive training strengthens muscles and improves your endurance, reducing the risk of cramps during a marathon! It also gets your body used to the repeated impact on the pavement, which can damage muscle fibers due to repeated shocks.

Specific Exercises to Strengthen and Stretch Muscles

Stretching and Strengthening Program: Incorporate dynamic stretching and targeted muscle strengthening exercises to prepare your muscles for prolonged effort. Muscle strengthening is the main factor in preventing cramps during a marathon.

Listen to Your Body During the Race

Recognize Early Signs of a Cramp

Learn to detect the first signs of cramps, such as mild spasms or muscle stiffness, to act quickly. Sometimes, slightly reducing your pace by 10 to 15 seconds per km can help restore vigor to your legs.

If that is not enough and you feel the cramp is really close, slow down and walk at the aid station to reduce pressure on the affected muscle.

This happened to me in 2019 at the New York Marathon. I started too fast, despite a disrupted preparation in the last month before the marathon. I had severe hamstring pain from km 30, due to this complicated preparation, the fast start (2 minutes too fast at the halfway point), and a lack of leg muscle strengthening. The hamstrings were stiff, on the verge of cramping. Walking for 30 seconds at the last two aid stations to relax my thighs helped me cross the finish line in 2h39, just 1 minute off my record.

What to Do if a Cramp Occurs During a Marathon?

• Specific Stretching: Gently stretch the affected muscle to relieve the cramp. For example, if the cramp is in your calf, try leaning forward with the affected foot behind and the heel on the ground.
• Light Massage: Massage the affected area to help relax the muscle.
• Strategic Pause and Gradual Resumption: Stop briefly to treat the cramp, then gradually resume running. Don’t hesitate to alternate walking and running to restart.

Choose the Right Equipment

In addition to physical and nutritional preparation, choosing the right equipment can make a difference in preventing cramps during a marathon. Here are some tips:

• Running Shoes: Invest in a good quality pair of running shoes that suit your gait and provide good cushioning. Inappropriate shoes can cause pain and cramps.
• Technical Clothing: Wear technical clothing that wicks away sweat and keeps you dry.
• Compression Socks: Compression socks can improve blood circulation and reduce muscle fatigue. If you are prone to calf cramps, they might be worth trying.
• Recovery Accessories: Use massage rollers and recovery balls after training to relax your muscles.

Using the right equipment gives you the best chance of achieving your goal!

Avoid Cramps and Prepare Your Muscles to Run a Marathon with RunMotion Coach

By preparing well, you can significantly reduce the risk of cramps during a marathon. Stay properly hydrated, follow a good training program, adapt your diet, and most importantly, listen to your body. These strategies will allow you to run with more confidence and comfort.

For optimal preparation, discover the RunMotion training plans. They are designed to help you improve gradually and prepare for the race you want. Additionally, the S&C module (Strength and Conditioning) the S&C module (Strength and Conditioning) the S&C module (Strength and Conditioning) offers specific strengthening and stretching exercises to prepare your muscles for prolonged effort.

We have testimonials from users who frequently experienced hamstring cramps during marathons and no longer had them with the combined effect of the RunMotion marathon training plan and the PPG offered by the application.

Prepare carefully and beat your marathon PR by avoiding cramps!

L’article How to Avoid Cramps During a Marathon? 5 Tips est apparu en premier sur RunMotion Running Coach.

Before engaging in a race or a training session, such as Maximal Aerobic Speed (MAS) or interval training, it is crucial to execute an adequate warm-up. A thorough warm-up readies the body for the upcoming physical exertion and aids in preventing injuries. Generally speaking, the shorter and more intense the activity, the more extensive the warm-up should be. For instance, it is advisable to allocate approximately thirty minutes for warming up before a MAS session. Conversely, a fifteen-minute warm-up is deemed sufficient prior to running a marathon, particularly when there is an anticipated prolonged wait at the starting line.

Phase 1: warm-up jog

The warm-up jog should proceed at a leisurely pace—ensure you can maintain a conversation throughout. Conserve your energy for the upcoming session or race . The optimal duration ranges from 15 to 30 minutes, depending on how you feel. For those entering races exceeding 20km, a brief 10-minute jog may suffice. This stage aids in gently readying the body for the forthcoming exertion, with a particular focus on priming the cardiovascular system.

Phase 2: drills

You can opt for 3 straightforward exercises to execute: butt kicks, straight-leg marches, and high knees. These exercises are designed to prepare your muscles and tendons for the upcoming activity. For quick sessions or races, ensure you perform these brief drills, covering roughly twenty meters back and forth.

Phase 3: strides at race pace

You are nearly prepared for your race or training. The final step involves assessing your readiness with a few strides at race pace. Aim for 2 to 3 strides, each lasting approximately fifteen seconds. Once you feel adequately adjusted, you’re all set to begin!

Developing a solid warm-up routine for running

Ensuring a consistent practice of this warm-up sequence in your training before a race is crucial. Moreover, it’s wise to avoid experimenting with new routines on race day. The best approach is to weave these three phases into your training regimen ahead of every speed-focused session.

In situations where the wait time at the start line stretches beyond 30 or 40 minutes, allowing the body to cool down, consider reducing the jogging duration to 5 or 10 minutes and engage in dynamic stretching within the starting zone. For longer runs, it’s not imperative to undertake phases 2 and 3. Simply ensure that you begin with a gentle pace for the initial 15 minutes.

Wishing you a successful race or training session—enjoy! Seeking tips to enhance and take pleasure in your running training? RunMotion Coach, the digital coach, is at your service! This mobile application tailors its guidance to your level, availability, and goals, providing daily motivation.

L’article How to warm up before a running session or a race? est apparu en premier sur RunMotion Running Coach.

The medical certificate of non-contraindication for competitive running is a mandatory requirement for participating in an official race in France or for joining a club in the country. A 2016 law relaxed this requirement for club members. This provides an overview of the various obligations associated with this French specificity, as few countries globally require a medical certificate to participate in a race.

The requirements for the medical certificate to participate in a race are detailed as follows:

• Non-Contraindication Certificate: French law mandates that all participants provide a certificate of non-contraindication for engaging in sports or competitive running.

• Validity Period: The certificate must be issued within one year prior to the event date to be considered valid. For instance, for participation in the Paris Marathon scheduled on April 2, 2023, participants must present a certificate dated no earlier than April 3, 2022.

This stipulation ensures that medical professionals clear all race participants for competition, emphasizing their health and safety.

To obtain a license in a club, is a medical certificate required?

Yes, presenting a medical certificate is necessary for the creation of any license. If you wish to participate in competitions, you must request a competition license from your club. Additionally, the French Athletics Federation offers the Pass Running, which allows you to bypass the need for a separate medical certificate for each race for a period of one year.

I want to re-license in a club, do I need to provide a medical certificate?

Not necessarily. Since 2016, participants only need to obtain a certificate of non-contraindication every three years, according to the Ministry of the City, Youth, and Sports website. However, participants must complete a health questionnaire to identify any risk factors. If the questionnaire reveals a risk, then a new medical certificate will be necessary. For example, if you provide a certificate in September 2019 and continue to renew your license annually, you won’t need another medical examination until September 2022, unless you declare a risk factor, such as asthma.

I have a license for a sport other than running, is it accepted?

As of November 1, 2018, running events no longer accept licenses from other sports like triathlon or orienteering. Organizers now require a specific medical certificate of non-contraindication for the practice of competitive sport or competitive running.

If you need to obtain a certificate for a license in a different sport, ensure that you request a medical certificate of non-contraindication for the practice of competitive sport in general. This type of certificate will also be valid for running events.

It’s crucial to understand that presenting a false medical certificate can lead to serious legal consequences in the event of an accident or injury. Under Article 441-8, you could face up to 5 years in prison and a fine of 75,000 euros.

For a compliant certificate, consider using Dokeop. This sports document management platform offers a medical certificate generator. That includes all mandatory information, and your doctor can sign it.

Remember, it’s not just a formality. A medical visit with a sports doctor or cardiologist every five years is advisable. Especially for individuals over 50 years old or those engaged in intensive practice. This is to ensure your body is capable of handling intense physical exertion.

If you’re gearing up for your next race and want to be well-prepared for the big day, the RunMotion Coach mobile app can help. It creates a personalized training plan for you and helps keep you motivated throughout your preparation!

L’article The validity of the medical certificate in running (to participate in a race in France) est apparu en premier sur RunMotion Running Coach.

Are you planning to participate in a race in another country or in a location with a significant time difference? This situation often leads to the well-known challenge of jet lag, especially when you travel by plane to a destination that’s several time zones away. Wondering how to effectively manage jet lag before a race, such as the New York, Chicago, or Tokyo Marathons, or perhaps an American or Asian trail run? Find the answers in this article.

The problem of jet lag for the human body

Experiencing a time difference of 3-4 time zones can pose a significant challenge for the body’s short-term adaptation. The body struggles to understand the sudden changes in light and darkness. This holds especially true when you arrive in a location where the day-night cycle completely reverses from what your body is accustomed to back home.

This issue is especially pronounced during eastward travel. Traveling east typically proves more challenging than westward due to the Earth’s rotation. When we head eastward, time moves forward more rapidly compared to our home time zone, often resulting in greater loss of sleep. Consequently, our biological rhythms are more severely disrupted by jet lag in this direction.

Common issues associated with jet lag include sleep disorders, insomnia, fatigue, and digestive problems. These can be further intensified by the stress and anxiety often experienced before a major race.

Managing jet lag for the New York Marathon or American races

If you’re traveling from Europe to compete in the United States, such as in the New York Marathon, it’s advisable to plan your arrival 2-3 days before the race. Generally, the body adapts quite well to this adjustment period and is able to compensate effectively. Notably, a rebound effect in jet lag symptoms can occur 6-7 days after arrival. Thus, arriving excessively early may not be beneficial.

Reflecting on my personal experience, when I participated in the New York Marathon in 2019, I arrived on Thursday for the Sunday race, and thankfully, jet lag didn’t pose any issues.

If your arrival is in the evening, it’s best to avoid exploring the city immediately. Instead, focus on relaxing in your accommodation and aim to sleep around 10 PM. This timing helps prevent waking up too early, like at 3 AM.

You might still find yourself waking up early in the mornings, but this shouldn’t be a major concern. On the day of the race, this early wakefulness can actually be advantageous, making it easier to get up and eat 3 hours before the event.

These recommendations are particularly pertinent for races scheduled in the morning, as your body is naturally more alert at this time. Conversely, evening races can be more challenging due to natural drowsiness later in the day. For evening events, consider arriving 5-6 days in advance to allow for adequate adjustment.

Managing jet lag when traveling East

Traveling eastward, such as from America to Europe or from Europe to Asia, often makes it challenging to fall asleep at night. This difficulty can lead to significant fatigue in the mornings. A common rule of thumb suggests that recovery from jet lag takes approximately one day per hour of the time difference. Therefore, for a 6-hour time difference, you might need around 6 days to fully adjust.

Consequently, if you’re participating in a race in an easterly direction, it’s crucial to plan your journey with ample time before the event. This is particularly true for races in the morning. However, for evening races, the difficulty in falling asleep at night might actually work to your advantage, as you may feel more alert and awake in the evening.

Tips before your trip

Begin your journey well-rested – ensure you get plenty of sleep in the nights leading up to your departure. Depending on where you’re headed, consider adjusting your bedtime an hour earlier or later during the 2-3 nights before you leave. This can help your body begin to adapt to the new time zone in advance.

Also, avoid the stress of last-minute packing. Make sure to pack your bags ahead of time to avoid any last-minute rush or the risk of forgetting essential items, like your favorite outfit!

Tips during your flight

Use your flight time wisely by resting as much as possible. Resist the urge to spend the entire journey glued to your screen watching movies or playing video games. It’s important to get up and move around every 2 or 3 hours to keep your circulation flowing. Wearing compression socks during the flight can also help promote blood circulation while you’re seated.

Hydration is key, especially since the air conditioning on planes can dry out your nasal passages. Aim to drink about 2 liters of water on an 8 to 10-hour flight. Mix up your hydration with still water, sparkling water, and herbal teas. Remember to avoid alcohol, as it contributes to dehydration.

Other pitfalls to avoid on trips

When you arrive in another country, you may encounter changes in food and water quality, which can potentially lead to digestive issues. To ensure a smooth experience, especially when participating in a marathon or trail race abroad, it’s wise to strengthen your digestive system in the days leading up to your journey. Consider supplementing your diet with L-glutamine to reinforce intestinal walls and probiotics to assist your microbiota in adapting to changes in food.

Additionally, pay careful attention to the transportation arrangements you’ll be using on race day. This diligence will help you avoid any unnecessary stress in the lead-up to your race.

With these tips in mind, you are now well-equipped to manage jet lag before your race. You’re prepared to tackle jet lag head-on and enjoy a successful race day. The stage is set for you to have a wonderful experience – go out there and make the most of it!

L’article Managing jet lag before a race est apparu en premier sur RunMotion Running Coach.