Forrest Gump is a legendary fictional character from cinema. Played by Tom Hanks, this simple-minded guy pulls off extraordinary feats, and he stands out for his running talent. One of his most iconic achievements is running back and forth across the United States multiple times. Let’s retrace the epic journey.

A running adventure that lasted 3 years, 2 months, 14 days, and 16 hours

The first time young Forrest runs, it’s to escape some kids at school who bully him. He takes off while his friend Jenny cheers him on: “Run, Forrest, run!” Without realizing it, he’s stepping straight into the world of ultra-endurance.

One day, sitting quietly on the porch of his Alabama home, he stands up: “I decided to go for a little run. For no particular reason, I just kept on running.” A few days later, he finds himself at the Pacific Ocean on the legendary Santa Monica Pier in California. Then he crosses the United States to reach the Atlantic Ocean.

With no clear goal, he keeps stacking miles: “When I got tired, I slept. When I got hungry, I ate. When I had to go, you know, I went.”

He finally stops after 3 years, 2 months, 14 days, and 16 hours, right in the heart of Monument Valley in Utah. Over the whole trip, he would have covered around 25,000 kilometers (about 15,500 miles). That’s an average of 150 kilometers per week, or roughly 22 kilometers (13.7 miles) per day.

Here’s the map retracing his fictional route.

How could Forrest Gump pull off a feat like this?

Even if on day one he sprints through the streets of his hometown of Greenbow, he quickly settles into a steady, easy cruising pace. Running 22 kilometers is clearly doable with some training, and it generally means between 1.5 and 3 hours of running.

When you’re crossing the United States, it’s not always easy to find a place to stop every 22 kilometers. He probably had to run much longer on certain days. One thing’s for sure, he didn’t waste time at the hairdresser or the barber.

The hardest part is repeating that effort every single day of the year without getting sidelined by foot issues (blisters, etc.) or a stress fracture.

His running shoes, the Nike Cortez, were among the most advanced running shoes of the 1970s, with a zero-drop design. His clothing, on the other hand, was far less breathable and not very technical. His cap was genuinely useful though, perfect for running under the desert sun, and doing it in style.

At roughly 1,000 kilometers per pair of running shoes, he would have needed around thirty pairs to complete the whole journey.

Mentally, when you think about his table tennis exploits, where he can hit balls for hours, it’s easy to believe he can fully commit to massive athletic goals. Like running across the United States, day after day, with the mindset of an endurance athlete.

Rob Pope followed in Forrest Gump’s footsteps

Australian runner Rob Pope crossed the United States four times in 2018, just like Forrest Gump. It took him 422 days with a few breaks to complete the adventure, averaging 59 kilometers (36.7 miles) per day.

He also holds the Guinness World Record for the fastest marathon run in a Forrest Gump costume, 2:36 in London in 2018.

Tempted to try a run across the United States yourself? Check out Forrest Gump’s crossing in the movie below.

L’article Forrest Gump’s Run Across America, Distance, Pace, and Ultra-Endurance Lessons est apparu en premier sur RunMotion Running Coach.

Chambéry sits right at the foot of the mountains, between the Bauges, Chartreuse, and the Épine range. It’s a perfect playground for road running and trail running. I’ve been living in Chambéry for a few months, and I’m going to share my favorite running spots with you. In no time, you’re straight into nature.

Flat road running in Chambéry

At 250 m of elevation, Chambéry offers some great flat routes, especially on the cycle path that stretches from Lac du Bourget to the Combe de Savoie.

Back in November 2020, when the government allowed outdoor exercise within a 20 km radius and for less than 3 hours, I came up with the idea of virtually “touching” that 20 km circle and getting back within 3 hours I linked Le Bourget-du-Lac to Les Marches, passing right through the center of Chambéry.

The Voie Verte is ideal for running, and just 2 km from downtown Chambéry there are no cars at all. That makes it especially enjoyable for long runs, endurance training, and marathon pace sessions.

The RunMotion Coach Chambéry Marathon training plan, for both the half marathon and the marathon, uses this cycle path for a big part of the course and takes you all the way to Aix-les-Bains. The 2022 edition of the Chambéry Marathon takes place on Sunday, October 16.

Trail runs in Chambéry

Chambéry is a key waypoint on the GR96 long-distance trail. It can take you from Samoëns, past Lake Annecy, all the way to Entremont-le-Vieux (200 km with 12,500 m of elevation gain). From Chambéry, you can head into the Bauges (north) or Chartreuse (south) by following the GR96.

Let’s start with the easiest runs and build up to the toughest.

Running in the Monts de Chambéry

The Monts de Chambéry deliver beautiful views over Chambéry and the surrounding area. You can start right from the city center, with around 2.5 km on roads to reach Chemin des Monts.

Once you’re up on the Monts, you can follow the fitness trail and push on to the Chapelle de Saint-Saturnin, with a solid descent and then a climb to reach the chapel. Depending on the paths you choose, the loop will be between 5 and 6 km.

Running in the Bauges Massif

From Chambéry, you can reach two standout viewpoints: Mont Saint-Michel and the Croix du Nivolet. Expect roughly 24 km round trip for each of these runs. Of course, you can get closer by public transport or car if you want a shorter workout.

Croix du Nivolet trail run

The Croix du Nivolet towers above Chambéry at 1,547 m. There are several options depending on your mood and training goal. The GR96 from Chambéry goes via Lovettaz and Col de la Doriaz. Once you reach the col, a flatter 3 km section to the left takes you to the Croix du Nivolet.

You can descend via the ladders just below the Croix du Nivolet. It’s a bit exposed, but you don’t need special equipment, just stay focused and place your feet carefully.

Chapelle du Mont Saint-Michel

From Chambéry, follow the cycle path to the Challes-les-Eaux lake. You can also start directly from the lake. The climb takes you past the Château des Comtes de Challes, then you simply follow the signs to the chapel. To make it a loop, you can descend via Curienne and then Barby.

Running in the Chartreuse Massif

Croix de la Coche

Croix de la Coche (610 m) is a favorite trail route for Chambéry runners. The loop is about 12 km.

The steps on Chemin Fontaine Saint-Martin throw you straight into the action. It climbs hard right away to reach Les Charmettes, where the Enlightenment philosopher Jean-Jacques Rousseau lived for a few years.

Then you head to Haut-Chanaz before you really enter the forest. The last few hundred meters to reach the Croix de la Coche are seriously steep.

Once you’re at the top, you can reach the cross on the left and descend by continuing toward Barberaz. The panorama over the Chartreuse and Chambéry is spectacular, a perfect reward for the climb and a great hill workout for trail performance.

Pointe de la Gorgeat

Just before reaching Croix de la Coche, you can take the GR96 on the right and head to Pointe de la Gorgeat (1,485 m) for a run of around 25 km. From this summit, the Chartreuse opens up even more, with another stunning viewpoint that’s perfect for building endurance, climbing strength, and downhill running skills.

You can return the same way, or loop back via Montagnole.

Le Granier

Rising to 1,933 m, Le Granier delivers a jaw-dropping view of Mont Blanc. From Chambéry, you can go via Croix de la Coche and then Col du Granier, but that’s still a hefty 40 km.

If you want something more reasonable, start from Col du Granier, or take the classic route via La Plagne (Entremont-le-Vieux). A few sections before the summit are a bit exposed.

Ultra-trail adventure on the GR96 starting from Chambéry

Finally, for the most adventurous trail runners, heading south and linking Chambéry to Grenoble through the Chartreuse gives you a route of around 75 km with 3,500 m of elevation gain.

In the other direction, heading north and linking Chambéry to Lake Annecy (Doussard) through the Bauges is about 60 km with 4,000 m of elevation gain, and close to 80 km if you go all the way to downtown Annecy.

I hope you’ve found route ideas that make you want to explore even more of the Savoie prefecture and its surroundings. All these routes are accessible from downtown Chambéry and don’t require any transport, unless you want to shorten your run.

L’article Best Running and Trail Routes in Chambéry, From Flat Roads to Mountain Views est apparu en premier sur RunMotion Running Coach.

One of the best ways to experience Paris is simply to go for a run in Paris. Anyone who has run the Paris Marathon will tell you the same. In Paris, you will find countless running routes. Here are two of our favorites: a city run that strings together the must-see landmarks like the Eiffel Tower and the Champs-Élysées, and a second route in the Bois de Vincennes that takes you to INSEP.

Running in Paris: the Eiffel Tower and the city’s iconic historic landmarks

The first 9 km route takes you on an unforgettable run through Paris, starting at Notre-Dame Cathedral and finishing at the Eiffel Tower.

Along the way, you will pass legendary spots like Place de la Concorde, the Champs-Élysées, and the Arc de Triomphe.

This route is a perfect highlight reel of Paris. It is hard to imagine a better way to discover so many treasures in such little time, while getting in a quality endurance run.

Start in front of Notre-Dame Cathedral

Start from the plaza in front of Notre-Dame and head to the tip of Île de la Cité. Cross the Seine via Pont Neuf, then turn left and follow the river alongside the Louvre.

Once you have passed the Louvre, turn right to reach Place du Carrousel. Go through the Carrousel du Louvre and continue into the Tuileries Garden.

Next up is Place de la Concorde, the starting point of the famous Champs-Élysées, 1,910 meters long. When you reach the Arc de Triomphe, take the perpendicular avenue on the left, Avenue Kléber.

Run right in front of the Eiffel Tower

Keep going for a little over a kilometer and you will arrive at Trocadéro, the Eiffel Tower is right there waiting for you. Cross the Trocadéro Gardens and then the Pont d’Iéna. Welcome to the forecourt of the Eiffel Tower.

You can then extend your run to the far end of the Champ de Mars to reach École Militaire, bringing the total to 9 kilometers. From there, you can take the metro at École Militaire station (Line 8). Or head back to the start by following the Seine along the Left Bank.

Another Paris running route: explore the Bois de Vincennes and INSEP

The second 11 km route lets you run in Paris in one of the city’s most famous green spaces, the Bois de Vincennes.

It is also a great chance to discover the charming Château de Vincennes and the renowned National Institute of Sport, Expertise, and Performance (INSEP), where many Olympic medalists train. You might even spot a few champions during your easy run.

Discover the area around INSEP

There are plenty of options in the Bois de Vincennes. Here is a loop starting at INSEP. Head toward the Château de Vincennes, running alongside the Parc Floral de Paris. Then take the road south of the château and, 500 meters later, turn right toward the Paris Zoological Park.

Continue south, then either loop around the park or add a little extra distance through the park paths, like on the route drawing. Next, head toward the Hippodrome de Vincennes, then finish back at INSEP.

If you are looking for sightseeing running routes in Paris with an audio-guided tour, the French app Jooks should be right up your alley.

Find a road race in Paris

And if you are hunting for races in Paris, check out our top 10 races in Paris. It is a great way to run in Paris safely on car-free roads reserved for runners, perfect for pushing the pace and chasing a new PB.

Enjoy your training in Paris, and enjoy the visit.

L’article Running in Paris: 2 Epic Routes to See the Eiffel Tower and Train Like a Pro est apparu en premier sur RunMotion Running Coach.

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

Recovering well right after the race

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

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

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

Recovering well for the rest of the day

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

Recovering in the days after the race

Recovering after a 5km or 10km race

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

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

Recovering after a half marathon

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

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

Recovering after a marathon or long effort such as ultra trail

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

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

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

Giving yourself every chance to recover well after a race

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

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

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

How to train in the upcoming weeks?

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

This will also give you time to plan your next races

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

Good recovery, and see you soon!

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

Font-Romeu is THE destination for altitude training in France and Europe. Font-Romeu was selected in the 1960s as a training center for the French team for the 1968 Mexico Olympics. Even today, the best runners in the world, such as Mo Farah, Paula Radcliffe, Mahiedine Mekhissi, and Bob Tahri, often do part of their training at this Pyrenean resort.

Want to run in their footsteps? Need to know where to run or stay? Below are some tips. The town center of Font-Romeu is at an altitude of 1750 meters, and the track is at 1800 meters.

It is advisable to allow for an initial week of acclimatization, where you should do easy jogs to gradually get your body used to the altitude. Since the air is drier, be sure to stay well-hydrated throughout the day.

How to get to Font-Romeu?

Having a car is essential for a training camp in Font-Romeu, whether you drive directly or rent one locally from agencies in the town center.

You can take a TGV train to Perpignan, then a train to Font-Romeu or a €1 bus provided by the General Council, which reaches the ski resorts in 1.5 hours.

Alternatively, you can fly to Barcelona or Toulouse and rent a car at the airport. The drive from there takes a little over 2 hours.

Where to run in Font-Romeu?

While Font-Romeu has an athletics track 1 kilometer from the town center, you often need to drive to reach various running routes.

Lake Matemale

The loop around Lake Matemale offers many advantages. Running at 1550 meters altitude is easier, especially during the first days when you feel the lack of oxygen. Ideal for a first fartlek a few days after arrival.

The lake loop (mostly flat) is about 8km, but the possibilities in the forest are endless, allowing you to run nearly 20km without repeating the same path. For a training camp in April, the Matemale forest is likely snow-free, whereas Font-Romeu might still have snow. The only downside is that the lake is 20km from the center of Font-Romeu, requiring a 25-minute drive.

Pyrénées 2000 Routes

Closer to Font-Romeu, at 6km away, the cross-country ski tracks of Pyrénées 2000 (1750 meters altitude) are pleasant for easy runs. Here too, the route possibilities are nearly endless; be careful not to get lost at the beginning. You can park on the left side of the road in the large parking lot for the ski tracks.

Paula Radcliffe fitness trail

Paula Radcliffe, a regular on this trail, lent her name to it. Located 2km from the Font-Romeu track towards the Calme plateau, this very hilly trail is 1.7km long. At 1950 meters altitude, you can run in the footsteps of the marathon world record holder, who now resides in the Pyrenean resort.

Plateau de la calme

At 2100 meters altitude, the Plateau de la Calme allows for training with even less oxygen. The loop is about 2km, and fartleks can be performed after a week of acclimatization. The plateau is 10km from the town center.

Around the Font-Romeu track

Some cross-country ski tracks are around the Font-Romeu athletics track, with loops of about 2km and slightly hilly.

Hill workouts

You’ll have no trouble finding places for hill workouts, with all possible profiles available.

Strength training workouts

There are well-equipped gyms at the Colette Besson center and the climate school.

Where to Stay in Font-Romeu?

Depending on your budget and the number of people, you have a variety of options.

Full board at the Climate School

Depending on the time of year, you can stay full board at the climate school, right next to the athletics track. The rate is around €50 per night all-inclusive, or €350 per person per week.

Vacation residences

Being a ski resort, Font-Romeu has at least 4 to 5 vacation residences. Prices vary by month, but you can get apartments for 4 people for €200 to €300 per week. These often include a pool and a small gym, ideal for groups of 4 to 5 people. In the off-season and to a lesser extent in summer, you can find excellent promotions to fill the residences.

Apartments and houses

Prices are quite similar to vacation residences, with varying quality. Houses often offer the best value for groups of more than 6 people. You can find options on Airbnb in Font-Romeu.

Hotels

With options for full board or room only, prices vary widely depending on the hotel category but can be attractive for 2 people.

Where to eat in Font-Romeu?

There are numerous restaurants and at least 2 small supermarkets in Font-Romeu, with larger supermarkets in Egat (Super U and Lidl) and Bolquère (Casino), both 5km from Font-Romeu.

What to do around Font-Romeu?

Besides training, you might want to relax a bit. The options in Font-Romeu are somewhat limited but include a small cinema, a casino, and a mini-golf course. In Bolquère, 5km away, there’s a bowling alley, and you can find hot springs for relaxation in Llo, Saint-Thomas, and Dorres (all about 20 kilometers away).

We wish you a very good training camp in Font-Romeu!

L’article Tips for running in Font-Romeu est apparu en premier sur RunMotion Running Coach.

Do you want to explore your region, your country, or even abroad by bike? Bikepacking is for you. Travel light while engaging in a sport that complements running very well. How to organize your bikepacking trip? Here are our tips to make you a real bikepacker.

Bikepacking VS cycle touring

First of all, what differentiates bikepacking from cycle touring? To be honest… not much! The principle remains the same: travel with your bike over several days or weeks. However, bikepacking is more adventure-oriented. The routes taken are paths and trails. Cycle touring is more commonly done on roads.

In bikepacking, everything is optimized: storage (bags), the bike… Bikepackers generally carry less than cycle tourists.

Going on a bikepacking adventure

If you’re embarking on your first bikepacking experience, you’ll probably make mistakes, forget equipment, or take too much. We give you some main tips to succeed in this first adventure. However, don’t forget to adapt these tips based on the duration of your adventure and the routes you will take.

Going on an adventure also means paying attention to the weather. If you’re not constrained by specific dates, you can leave when the weather is favorable (cloudy, sunny, bearable heat…). If you are bound by dates, that doesn’t stop you from checking the conditions. You can adapt the equipment you take and your route (water points, places to sleep…).

Plan your route

For a successful bikepacking adventure, it is necessary to plan your route! Simply because if you plan a 500km route, you won’t need the same equipment as if you plan to do 1000km.

There are other advantages to mapping out your route before you leave: knowing the different resupply points, the distance and elevation of each stage, where to sleep, anticipating closed roads… Some bikepackers use this adventure to discover the places they pass through. You can plan shorter stages, leave early in the morning and arrive in the afternoon to have time to explore the stage town in the evening.

You can map your route on apps and then export a GPX file to load into your watch or bike computer.

Choosing your bikepacking bike

As previously mentioned, the goal of bikepacking is to be self-sufficient and light. Therefore, choosing the right bike is crucial. During this adventure, you will take roads, paths, trails, and you might even cross small streams!

The perfect bikepacker bike is rather light, comfortable, and versatile. Currently, gravel bikes are the most suitable for this type of adventure. The thicker the tires, the more terrain you can cover, but you will have more grip on paved surfaces.

Don’t forget to add storage bags to your bike.

Which bikepacking bags to choose?

Depending on the route you have planned, you will need more or less equipment. It also depends on the region you are heading to (humid, hot, temperate…).

Unlike cycle tourists, bikepackers do not use racks or baskets but lightweight bags specifically designed for this activity. There are three key locations to install your bags: the seat post, the handlebars, and the frame. The size of a bag is expressed in liters (L).

A little tip: prefer to buy waterproof bags.

Checklist for your bikepacking adventure

Here’s a list of equipment you can pack in your bags for your next bikepacking project. Adapt this list according to your route, the weather, the size of your bags, etc :

• For the bike: helmet, bags, inner tube, pump, multi-tool, lights, tire levers, repair kit…
• For sleeping: tent, hammock, tarp, sleeping bag, pillow… 
• For eating: stove, fuel, lighter, container, cutlery… 
• For clothing: cycling shorts, cycling jersey, arm warmers, cap, socks, underwear, waterproof jackets and pants, warm clothes… 
• For hygiene: toothpaste, toothbrush, toilet paper, sunscreen… 
• For first aid: small kit with bandages, disinfectant, tick remover, scissors, bandages… 
• For navigation: GPS (watch or bike computer) with the route, mobile phone, external battery, charger, extra batteries, map…

You are ready for this new bikepacking adventure. Good luck with this new experience that will complement your race training! Find our tips on our social media.

L’article Bikepacking: how to organize your bike trip? est apparu en premier sur RunMotion Running Coach.