Running has surged in popularity in recent years. Yet it is only in the last 40 years that the sport has truly become mainstream. For a long time, marathons were reserved for athletic men eager to test themselves. Women did not earn the right to compete in Olympic events longer than 1,500 meters until 1984.

And yet….

Women are now more numerous in popular road races such as the 5K, 10K, and half marathon. On average, they are four years younger than men and represent 57% of runners. In other words, they are now the majority in a sport that was once closed to them. And women have only been officially allowed to stand on the start line of running events for the past 50 years!

Let’s dive into the history of women’s running!

In the 1970s, many doctors claimed that running could affect women’s fertility and even cause physical changes that would make them more masculine. Today, those statements sound absurd, to say the least.

It seems a few chapters of running history have been forgotten.

We all know the story of Pheidippides… You know, the messenger who, according to legend, died after running 40 km to deliver his message. His feat lives on today in the iconic marathon.

But did you know that women in ancient times had their own Olympic Games?

They were held in Olympia, two weeks after the men’s events.

That may sound surprising, since a woman’s role at the time was largely limited to being a wife and mother. And yet there really was a women’s event in the Olympic stadium. These were the Heraean Games, held in honor of the goddess Hera. The race covered one-sixth of the Olympic track, just 160 meters long…

Although the modern Olympic Games were founded in 1896, women had to wait until 1928 to compete in Olympic track and field. At the time, the 800 meters was the longest distance on the program, but the event caused an uproar. Exhausted after two laps of the track, just like the men, many runners lay down on the ground at the finish. That was enough for Olympic organizers to ban women from running farther than 800 meters, until the Rome Games in 1960!

It took until a 2007 decision for women to be allowed to compete in every Olympic sport, and for that rule to become mandatory. Since 1991, any new sport added to the Olympic Games has had to include women’s events.

The pioneer of women’s running

In 1967, Kathrine Switzer entered the Boston Marathon using only her initials. Even though women were banned, she became the first woman to officially run a marathon. She finished in around 4 hours and 20 minutes. During the race, the young runner was shoved by the event organizer, who tried to force her off the course! The photo then went around the world.

One year earlier, Roberta Gibb had run the marathon unofficially in 3:51. She is now recognized as the first woman to run the marathon, while Kathrine Switzer remains the first to complete it with an official entry.

After proving that women could run 42.195 km, Kathrine Switzer helped women gain official entry to the Boston Marathon in 1972. Then, in 1984, a women’s Olympic marathon was created.

American runner Joan Benoit won that first women’s marathon in Los Angeles.

Kathrine’s commitment led her to create the Avon International Running Circuit in 1972, a series of more than 400 women-only races across 27 countries.

Kathrine ran 39 marathons and even won the New York City Marathon in 1974.

She clearly left a lasting mark on the history of women’s running.

Women’s races around the world

Created to promote women’s road running, the Avon circuit had another goal as well, opening the Olympic marathon to women. To be included in the Olympic Games, the event had to bring together at least 25 countries represented by their Olympic Committees. So between 1978 and 1984, race organizer Kathrine Switzer and sponsor Avon worked to reach runners from as many nations as possible. Mission accomplished, the women’s marathon became an Olympic event in 1984!

Today, there are hundreds of women’s races held in around twenty cities across the world.

Nagoya Women’s Marathon, Japan

Since 1980, the city of Nagoya has hosted one of the earliest women-only marathons. Until 1982, the course was 20 km long and reserved for female athletes only. To attract more runners and grow its reputation, it is now open to women from around the world.

La Parisienne

France had to wait until 1997 to see its first women’s race, La Parisienne.

It is a three-day event built around women: sport, health, food, beauty, and well-being, with a 6.7 km race, a walk, and a yoga event.

Women are now well established in the world of sport and running, but there is still progress to be made, and the growth of women’s sport must continue. In 2018, women made up only 25% of participants in the Paris Marathon, while they represented 42% of runners in the New York City Marathon. Proof that cultural barriers to women’s running still remain…

L’article Women’s Running History, From Ban to Marathon Glory est apparu en premier sur RunMotion Running Coach.

How did your Ultra-Marin 56K go?

The Ultra-Marin 56K was my very first trail race! I had already run several marathons and half marathons, but never a trail race. I did not really start with a time goal, even though I had 7 hours in mind, and I surprised myself by being able to keep the effort going for 7 hours 40 minutes in the end. I had a few muscle aches at the start, in my glutes and hamstring, which had appeared 10 days before the race and stressed me out a lot in the days leading up to it. They never really went away, but I learned to manage them and live with them, with just one goal in mind, crossing the finish line.

Trail running has nothing in common with a marathon. The effort is different, sometimes tougher, but less brutal. And I really experienced that on the Ultra-Marin 56K…

How did you manage your training for the Ultra-Marin 56K?

Training for race goals, especially over long distances, demands real discipline and consistency. Personally, when I commit to a race goal, I dedicate at least 3 months to it, with a minimum of 3 runs per week. At first, my training plans came from magazines I used to read, along with a plan from a coach friend. But during race prep, you need regular encouragement, reassurance, and motivation.

With the RunMotion Coach app, I found all the principles I already had in mind, but explained here in a simple and effective way, with insightful advice, videos, and above all an encouraging training schedule. You never get bored, the sessions are varied, and they really help you improve. You no longer have to wonder what kind of workout to do every time you train.

Everything transfers to your watch (Garmin), and that becomes genuinely useful for interval workouts, where the watch beeps for each rep. When it comes to pacing, I now rely more on the recommended HR zones than on the speed shown on the screen, especially for long, easy runs. On my own, I would never have had the idea, or the motivation, to stretch a workout to 4 or 5 hours. And with the app, there is no guilt if you need to move a session. You can reschedule it very easily, which is both reassuring and freeing.

What motivates you to run?

I had always done a bit of running and sports since my teenage years and beyond. From the age of 35, I put on quite a lot of weight, with plenty of ups and downs, until I hit the dreaded 100 kg mark at 180 cm, and that was when I got scared. In sport, running had become difficult and painful, and I was losing my breath just going up the stairs…

From 2019 onward, I took control and drastically changed my eating habits. As the weight came off, I got back into running. At first, the goal was simply to burn calories and support weight loss. After losing 25 kilos, I got hooked and rediscovered the benefits of the sport, the pleasure of running, and the sensations you feel before, during, and after the effort. I then became completely hooked on GPS sports watches.

I come from a scientific background, I am fairly rational, and I like evidence, but I am still sensitive and open to more “esoteric” aspects. Running can sometimes create moments of mindfulness, relaxation, and self-hypnosis, which are essential for balance. RunMotion’s videos also raise awareness of that side of endurance training.

After the 42.195 km of the marathon, and a bit too much focus on my watch, I wanted to explore new formats because I realized that time was not what mattered most. What mattered was how you move through the course and make your way to the finish.

56 years old and 56 km around the “little sea” (Morbihan means “little sea” in Breton!), that was a goal that won me over one Sunday afternoon, after finishing the 2022 La Rochelle Marathon, while browsing on my phone during the trip back home.

I managed to grab one of the last bibs by motivating a friend to sign up too. Right away, I added this new goal into the RunMotion Coach app, and I stuck to it at 90% over the last 3 months, this time prioritizing my HR zones, even if my speed was lower. My resting HR also dropped by 3 beats.

How did you hear about the RunMotion Coach app?

I discovered RunMotion Coach well before my Ultra-Marin 56K. I found the app on Strava , where I was already following along, and through a friend’s recommendation.

What encouraged you to download and try the app?

The simple interface, the YouTube videos, and a friend who was already using it. After a technical issue on the app, I received a quick and personalized reply directly by email from co-founder Guillaume ADAM. That really gave me total confidence in the platform.

The Premium subscription is essential if you want to get the most out of the program.

What do you like most about the app?

Personally, after more than a year of using it, what I like most is its simplicity. It adapts to my schedule and my constraints, with those kind and comforting little messages always there. Even if I am not naive and I know they are often automated responses, it still feels good to read them…

What is your next sporting challenge after the Ultra-Marin 56K?

After the Ultra-Marin 56K, I do not have a race goal planned yet. I also love supporting, encouraging, and motivating other runners, my wife, my daughter, my nieces, my brother-in-law, friends, and more, matching their pace and helping them push beyond their limits, sometimes over a simple 5K or 10K. With the experience I have now, people are starting to take my advice into account.

Running, especially over long distances, inspires a lot of respect and supportive encouragement from the people around you. You can also feel that kindness all along the course during a race.

Personally, I am going to focus more on trail routes, a bit like the Gulf of Morbihan coastal course, and why not in the mountains too. I will definitely set that goal in RunMotion Coach. My slightly crazy dream would be to finish the Grand Raid (175 km), like the finisher I met who was entered in the M6M category. Huge respect to him!

Congratulations Jean-Philippe, we can safely say your first trail running experience was a success!

L’article First Trail Running Success at the Ultra-Marin 56K est apparu en premier sur RunMotion Running Coach.

Valérie, a psychotherapist, went through burnout after the Covid period… That was when she discovered running, which gave her the freedom and flexibility she needed so badly. Today, she shares her Berlin Marathon experience with us.

How did your Berlin Marathon go?

It was my first marathon, after taking up running two years ago. At 54, I crossed the finish line in 5:16. I felt only a little stress because I trusted my marathon training, and RunMotion Coach had also guided me through my first three half marathons.

I chose to stay cautious with this new distance. The first half of the race felt smooth, with a slight slowdown around kilometer 25, but I kept a steady pace all the way to the finish. I still felt strong after running through the Brandenburg Gate.

This marathon was full of emotion, but I never doubted my ability to make it to the finish.

How did you manage your Berlin Marathon preparation?

My preparation lasted four months, with four training sessions per week, plus strength training sessions. Determination was the key word throughout this marathon build-up, and I followed 95% of the plan despite daily hospital treatment during half of the program.

A month before the race, I ran the beautiful Cancale Saint-Malo Half Marathon to test everything I needed, gear, fueling, pace, and more. It also helped me build a lot of confidence.

What motivates you to run?

Running clears my head and, above all, gives me time for myself. The desire to push my limits came gradually through racing.

How did you hear about the RunMotion Coach app?

I discovered the RunMotion Coach app on social media, Instagram, Facebook, and more.

What made you want to download and try the app?

What encouraged me to download and try the app was the flexibility of the training plans and how easily they adapt to my schedule and my needs.

What do you like most about the app?

What I like most about the app is the personalized training plans, which let me adapt each workout to my goals and my current level.

After your Berlin Marathon, what is your next sporting challenge?

After the Berlin Marathon, my next challenge will be the London Marathon! I was lucky enough to get picked in the ballot. Before then, I have a few tune-up races planned so I can be fully ready.

Well done, Valérie, you can be proud of how far you’ve come

L’article How Valérie Finished Her First Berlin Marathon at 54 est apparu en premier sur RunMotion Running Coach.

In recent years, maltodextrin has become a staple in endurance sports nutrition. In the final week before a race, many athletes use it to top up their glycogen stores. Easy to drink and easy to digest, is this sports drink really the magic ingredient it is made out to be? Just like olive oil, the quality and source of your malto matter a lot.

What is maltodextrin?

Maltodextrins are groups of carbohydrate compounds, in other words, sugars. Often called malto, they are produced through the hydrolysis of starch, a chemical process in which starch molecules are broken down with water.

Starch is a complex carbohydrate made up of chains of D-glucose molecules, a simple sugar. It is found in foods such as potatoes, wheat, rice, and corn.

Carbohydrates are one of the body’s main energy sources, helping support vital functions such as the heart and brain. They are also a highly effective fuel for the muscles working hard during exercise. That makes carbohydrate intake especially important in endurance sports and running, particularly over longer distances such as the half marathon, marathon, ultra marathon, and ultra-trail.

Maltodextrin is most commonly sold as a powder to mix with water.

Why use maltodextrin?

During sustained endurance efforts, muscle glycogen is heavily used. That is why it is so important to start with full enough stores, otherwise you risk running on empty and hitting the wall. Liver glycogen mainly helps keep your brain supplied with energy.

Muscle glycogen takes time to rebuild. Fueling during exercise mostly helps keep your blood sugar stable, rather than fully restoring those muscle stores.

You can use malto at three key times, before, during, and after exercise. It works as a nutritional supplement to increase your carbohydrate stores, meaning your glycogen reserves and overall energy availability. During a race or long training session, many athletes also find it easier to fuel with drinks than with solid food.

When used in reasonable amounts, high-quality malto is usually very easy to digest. That makes it an interesting option for runners with sensitive stomachs. Athletes with gluten intolerance can also use wheat-based maltodextrins, because the gluten is no longer present after starch hydrolysis. Its taste is generally neutral and odorless.

Quality matters most

Just like olive oil or processed foods, the source ingredient and the quality of the manufacturing process can lead to two completely different products in terms of benefits and price.

The quality of your malto is crucial. If it is poor quality, it can act much like table sugar or other simple sugars. Your glycemic response, meaning your blood sugar level, may spike sharply.

Ideally, you want a low dextrose equivalent, or DE. The lower the DE, the lower the proportion of simple sugars. The quality of the hydrolysis process, as well as the original source ingredient, both influence the DE. This value is measured on a scale from 0 to 100.

Some sports nutrition brands sell this white powder with a high DE, which creates the exact opposite of the intended effect. Consuming products with a glycemic index that is too high can trigger hypoglycemia, because your blood sugar rises fast and then drops much more quickly afterward, as shown in the graph below.

So, is maltodextrin really essential? Not necessarily, as long as you follow a carbohydrate-loading nutrition plan in the week before your race.

If you plan to use malto before a race, test it 2 to 3 weeks in advance during one of your final long runs in training, just to make sure your body tolerates it well.

If you decide to use maltodextrin, choose it carefully. Check the Dextrose Equivalent level, it should be close to 10. Of course, manufacturers do not always make that easy to find. If needed, we have a maltodextrin product we recommend. Have a great race!

L’article Maltodextrin for Runners, Smart Fuel or Hype? est apparu en premier sur RunMotion Running Coach.

During the UTMB® Mont-Blanc event, more than 300 runners used RunMotion Coach to prepare for their UTMB® Mont-Blanc goal. You chose to trust Joy, Socrate and Philippe, and they thank you for it!

Among you, Delphine achieved her goal by finishing the CCC® (Courmayeur – Champex – Chamonix, 101 km and 6,100 m of elevation gain). Here is her story.

You finished the CCC®, one of the UTMB® Mont-Blanc races. What does that mean to you?

“These days, getting a spot in one of these races and making it to the start line fit and injury-free is already an achievement. It has even become harder than finishing the race.

As for me, I waited four years for that moment. So of course, when it was time to start, the emotion was huge… Then I enjoyed every kilometer and made it to Chamonix tired but happy. Beyond the time spent racing, the finish is always magical and full of emotion. It is the reward for many months of training.”

You prepared with RunMotion Coach. How did it help you reach your goal?

“Quite simply, by building a training plan tailored to my race goal and structuring my endurance training blocks. On my own, I did not know how to go about preparing for a race like this.

The plan adapts to your current fitness and how you feel. So without feeling guilty, you can say you are tired one week and the plan adjusts.
I also loved the variety of workouts, which kept the long training build-up from becoming monotonous.”

Already thinking about the next UTMB? Here is an article you might like! How to succeed at UTMB with a personalized training plan.

What stood out to you most during this event?

“One racing lesson, if you can manage your effort on the early descents and save your quads all the way to Chamonix, it is pure joy. There is nothing like passing so many runners on the final descents. It was probably my payback after the climbs, which are always hard for me.

The atmosphere was incredible. It was such a joy to feel those race emotions again, and to live fully in the moment.”

The RunMotion Coach Team congratulates all the runners who prepared for the event. We cannot wait to see even more of you next year at UTMB® Mont-Blanc.

L’article CCC UTMB 101K Success, Delphine’s Training Story est apparu en premier sur RunMotion Running Coach.

Julien, an accomplished runner, prepared for the MCC with RunMotion Coach, a 40-kilometer trail running race from Martigny, Switzerland, to Chamonix, France. This event is one of the 8 races in the UTMB® series, the global benchmark for trail running. For RunMotion Coach, Julien looks back on his MCC experience. Here is his story.

How did your MCC go?

I finished the MCC in 6 hours 14 minutes, which was right within my target range of 6 to 7 hours. My main goal was simply to finish, especially after I had to drop out of my last race over a similar distance, the Paris Marathon, because of lower back pain. So crossing the finish line was a personal victory. I placed 420th out of 1,092 runners!

I managed my race well by sticking to my plan, especially by taking my time at the aid stations to relieve my back. That allowed me to finish the event without any major issues. It was both a physical and mental challenge, but the energy from my family, the volunteers, and even the encouragement from strangers all along the course carried me all the way to the finish line.

How did you handle your MCC preparation?

I had been building toward this goal since last year, but I had to give up my entry because of an injury during training, back then, I was not yet following the plans in the app. After that, I decided to fully commit to my preparation by using RunMotion Coach training plans, first for build-up races like the Mont Saint-Michel Trail in Savoie, the Vélière Trail in Champagny-en-Vanoise, and the Maxi Race in Annecy.

Even though winter was tough, with a late-season injury that affected me during the Mont Saint-Michel Trail, I was able to recover thanks to regular physio sessions and, week after week, gradually increase my training load. That allowed me to follow the program consistently and arrive ready for my main goal of the year, the MCC.

What motivates you to run?

What motivates me is becoming a finisher in the iconic races I dream about, like the OCC and the CCC right now, and maybe one day the SaintéLyon, L’Échappée Belle, the TNR, or even the UTMB in a few years.

How did you discover the RunMotion Coach app?

I discovered the RunMotion Coach app while looking for a tool to calculate my training paces during my build-up for the Chambéry Half Marathon two years ago. I then had the chance to meet and chat with Romain and Guillaume at Village by Crédit Agricole, where I was working at the time.

What made you download and try the app?

I was looking for a structured training plan tailored to my goals, so I could avoid injuries and stop training in a repetitive, inefficient way. The app gave me exactly that.

What do you like most about the app?

What I like most is the personalized training. It is crucial to have a program that matches your needs and your abilities, and RunMotion Coach created a structured plan that fits me perfectly.

After the MCC, what is your next sporting challenge?

After the MCC, I will be racing the Demi-Tour du Lac du Bourget in October, and my goal for next year is to stand on the start line of the OCC, once again with the help of RunMotion Coach!

Any final words?

For years, I said loud and clear that I would never run. I always felt I needed more than just putting one foot in front of the other to enjoy this kind of activity. But in 2020, when COVID arrived and the team sports clubs I belonged to shut down, I started walking and cycling to appointments, to the shops, and to see friends. Little by little, I started jogging, then I wanted to measure my speed, and very quickly I found myself trying to go faster than the time before. Running gradually took on a bigger and bigger place in my life, to the point where it became an almost daily topic of conversation. Today, I dream of lining up for and finishing the most beautiful races. Now I run to improve, to go faster and farther, with the goal of one day competing in the most prestigious endurance events.

Well done Julien, we wish you the very best for your next sporting challenges

L’article From Injury to MCC Finisher, Julien’s UTMB Story est apparu en premier sur RunMotion Running Coach.

Racing in the moment and staying fully present

The first few kilometers go well and I feel great. I run as if I am being carried by the current of a river. Things start to get more difficult toward the end of the first third of the race. My breathing speeds up and I feel my energy dip. Two women pass me, I start to lose confidence, and my thoughts begin to drift. What if I cannot finish the race? Maybe I went out too fast. Then I remember what my coach, Julien Lyon, told me before the start: embrace your race fully and stay in the present moment. I refocus on the race and on my sensations.

The downhill at kilometer 12 gets me back on track. I find speed in my legs again and a mental boost. I gently lift the pace and start reeling in one runner after another. I soak up the cheers along the waterfront and find fresh energy in the faces of the spectators.

A 1:27 personal best and a brilliant second place in her age group

At kilometer 18, I pass one of the women who had overtaken me in the first half. I spot the second runner about a hundred meters ahead. Then I catch her in the final kilometer. I manage to go by, digging deep for the last bit of energy I have left in the closing stretch. I cross the finish line in 1:27:03.

Happy with my performance, a new personal best, and second place in my age group, I get back to training with another PB in sight for my next race!

L’article Geneva Half Marathon, 1:27 PB and Age Group Podium est apparu en premier sur RunMotion Running Coach.

You’re probably familiar with the old story that beer helps you recover after exercise. That is why so many runners enjoy a cold one after training or a race, most often with friends. Beer does contain some nutrients, but alcohol also comes with drawbacks. So, when it comes to post-workout recovery, is beer a myth or the real deal?

The benefits of beer after exercise

Beer is made from water, malted barley and often hops, sometimes with other grains or plants as well. That means it provides carbohydrates, which can help refill glycogen stores, plus small amounts of vitamins B3, B5 and B6, magnesium and potassium.

On paper, that gives beer a few arguments in favor of recovery and hydration.

But what about the alcohol?

Beer contains alcohol, most often between 4% and 9% ABV. And if you go for a pint, the amount of alcohol quickly becomes significant. Contrary to popular belief, beer does not hydrate you. In fact, because of the alcohol, it has a diuretic effect. That means your body gets rid of more water and salt than usual, which is why you tend to urinate more.

Alcohol also slows down protein synthesis, a key process for repairing and rebuilding muscles. So alcohol should not be the first thing you consume after a workout or race, when your body is really looking for nutrients and carbohydrates to kick-start recovery. The second issue is that alcohol provides empty calories, with virtually no useful vitamins or minerals, and those calories do nothing to help your muscles regenerate.

Finally, its high glycemic index can help restore carbohydrate stores quickly, but it can also trigger a blood sugar spike and contribute to weight gain if you drink too much. After a long race, that is less of an issue, but in everyday life excess carbs are stored as fat.

Beer after exercise, good for your mood?

Recovery is not just physical, it is mental too. Sharing a good moment with friends can do a lot for your well-being, so there is no need to ban it completely. Just make sure you drink properly, meaning water, right after training or racing, and eat something so you are not recovering on an empty stomach.

Among the best post-workout foods, and definitely before any beer, make sure you get carbohydrates such as pasta, rice or wholegrain bread, plus protein such as lean ham or a protein bar.

And what about alcohol-free beer, is it good for recovery?

We can see where you’re going, you really want that beer. In that case, alcohol-free beer is clearly the best option. More and more brands are producing alcohol-free beers, but many still add glucose syrup.

The healthiest option is the craft Run’Hard recovery beer, which comes from the Alps, just like us. The two big strengths of this alcohol-free drink are its low glycemic index, with no added sugars, and the fact that it is one of the lowest-calorie beers on the market. Herbs are also added to create a unique flavor and support recovery.

Run’Hard is already well known in the trail running and outdoor sports community, and we invite you to give it a try!

To sum it up, drinking beer after exercise is possible, but in moderation, preferably alcohol-free and only after you have eaten. That is the exact opposite of the Beer Mile, where you drink beer while running four laps of a track, in serious quantities, 4 x 330 ml, and with an alcohol level above 5% Rumor has it that one of the founders of your favorite app once held the French Beer Mile record…

Photo credit: Run’Hard, RunMotion Coach at the Chambéry Marathon

L’article Beer After Running, Recovery Myth or Reality? est apparu en premier sur RunMotion Running Coach.

Running has been a real love story for Matteo. He got into the sport almost by chance in 2015 and quickly fell for it. He also handles communications at RunMotion Coach. Matteo lined up at the Lake Maggiore Half Marathon after following a half marathon training plan for 3 months.

How did your goal race at the Lake Maggiore Half Marathon go?

I was aiming for a time around 1:21, which meant holding 3:50/km pace. Deep down, I also wanted to break the 1:20 barrier. Did I manage to do it at the Lake Maggiore Half Marathon? I’ll let you find out below.

After a great night’s sleep and a solid pre-race snack, it was time to head to the start area. Once I picked up my bib and soaked up the atmosphere, I headed straight out for my warm-up. On this Sunday morning, conditions were ideal. It was around 12°C and the sky was blue. Once my warm-up jog was done, I went through a few running drills and some stretching. One quick glance at my GPS running watch, and it was already time to make my way to the Lake Maggiore Half Marathon start line. Bang! No more hesitation, it was time to race.

Fueled by the crowd, I covered the first three kilometers at 3:43/km. I told myself not to get carried away and to stay locked in on my target pace, 3:50/km. So I naturally eased back and ran the next five kilometers at an average of 3:48/km. At that point in the race, I had already covered about one third of the distance and felt incredibly good. I took advantage of that and picked it up again, running the next four kilometers at 3:45/km. I was already through 12 km. It was flying by!

At kilometer 13, the biggest challenge of the course was right in front of me. One kilometer of gradual uphill, with an average gradient of 1.5%. I knew this was the main difficulty, maybe even the only real difficulty, on the course. I gritted my teeth and could see it was hurting the other runners too. I stayed strong on the climb and even started passing people. I was sitting in 11th place at that point in the race. Once I got over the hill, I knew the next kilometer would be slightly downhill. So I opened up my long stride and covered kilometer 14 in 3:34. Then there were 7 km left.

And those final 7 kilometers of the Lake Maggiore Half Marathon are especially exposed to the wind. Luckily, I managed to latch onto a pack of three runners. I tucked in behind them, sheltered from the headwind. Two of the three runners in front of me dropped off, and suddenly there were only two of us left. The kilometers ticked by and the finish line kept getting closer. With only three kilometers to go, it started to get really tough. I was finding it harder and harder to stay with the runner ahead. In the end, I had to let him go.

With 1.5 kilometers to go, I saw another runner coming back up to me. I stayed calm and tucked in behind him. I hit the 20 km mark in 3:48, and I was more than ready for this half marathon to end, my strength was fading fast. But the Lake Maggiore Half Marathon finish was now very close! That is why I gave absolutely everything, even if it meant collapsing right after crossing the line.

I managed to run kilometer 21 in 3:43. There was almost nothing left then. Barely a hundred meters. With one final all-out effort, I managed to drop my rival and crossed the finish line in 1:19:30, in 9th place at the Lake Maggiore Half Marathon! Goal smashed, and I could not hold back my joy!

How did you manage your training for the Lake Maggiore Half Marathon?

My original goal was to run the Lake Maggiore Half Marathon in 1:21. To reach that performance goal, I started a 12-week RunMotion Coach half marathon training plan, with 5 running workouts per week.

What motivates you to run?

Running is simply my breath of fresh air. This sport helps me recharge and refocus on myself.

How did you discover the RunMotion Coach app?

After leaving my hometown of Chambéry to study, I had to leave my running club. With the demands of student life, I no longer really had the time to train, and even less the desire to join another running club. So I started looking for a digital running coach, and RunMotion Coach seemed like the best fit.

What do you like most about the RunMotion Coach app?

I love the variety of training sessions on offer. I also really like being able to choose between three different types of coach, even if Coach Philippe can be a bit annoying sometimes!

What’s your next sporting challenge?

My next challenge will be resting. No, more seriously, I do not have a race goal for the end of the year. But for 2023, I would like to step up to the marathon. Why not take on the Annecy Marathon!

L’article How Matteo Broke 1:20 at the Lake Maggiore Half Marathon est apparu en premier sur RunMotion Running Coach.

Today, we’re introducing Vanessa, who took on a huge challenge: finishing her very first marathon at the 2025 Paris Marathon. With plenty of emotion, real determination, and the desire to show her children that anything is possible, she completed the 42.195 km in 6:07. She looks back on her training, her doubts, her joyful moments, and everything this experience gave her.

How did it go?
Amazing! That’s really the one word that sums up the day, even if it was full of emotion. I felt a lot of stress, and I shed quite a few tears… but above all, they were tears of joy and pride. I finished my very first marathon in 6:07, and I felt good from start to finish. I never hit the famous wall, and I was simply happy to be there. One of my goals was also to show my children that if you really want something, you can do it. And I kept my promise.

How did you manage your marathon training?
I started preparing on my own in October-November, then joined RunMotion Coach in January to help structure my training plan. I ran three times a week, followed the program, and only missed one workout. No injuries, thankfully! I had plenty of doubts along the way, moments when I honestly wondered how I was going to hold on for that long on race day. But I stayed the course. Good family organization helped a lot too, my husband knew all my training sessions in advance so we could plan everything as smoothly as possible at home.

What motivates you to run?
First of all, I wanted to prove to myself that I could do it. I also wanted to experience the incredible atmosphere of a race like this, and feel that sense of pride when crossing the finish line. I wanted to be proud of myself, and make my children proud too.

How did you hear about RunMotion Coach?
I don’t remember exactly… maybe on Instagram! But one thing is certain, I don’t regret downloading the app.

What made you want to download and try the app?
It was simple, I wanted to reach my goal, and I knew I needed a little extra help to get there. The app motivated me right away, and I connected with it instantly.

What do you like most about the app?
I love the personalized workouts, and especially the little custom recaps after each run. Honestly, I don’t know exactly what happens behind the scenes, but what I do know is that everything works really well for me! The choice of coaches? I haven’t really looked into that yet

What’s your next sporting challenge?
I might go for the Deauville Half Marathon next November.

Any final words?
I paid close attention to everything, before, during, and now after the race. And I was lucky to have amazing supporters around me.
Thank you from the bottom of my heart for this app

Thank you, Vanessa, for sharing your inspiring story and contagious energy! Your journey is great proof that motivation, organization, and consistency can take you a long way in endurance sports. Enjoy your recovery, and see you very soon for new challenges

L’article First Paris Marathon, Vanessa’s Inspiring 6:07 Finish est apparu en premier sur RunMotion Running Coach.

How did this goal race go?

“Goal achieved 1:20 was the target in the RunMotion Coach app. Official finish time = 1:18:20. The course had 200 m of elevation gain in the first 10 kilometers. I hit 10K in 39:17, so I was ahead of 1:20, and I knew the rest of the course was fairly flat, so confidence was sky-high. I held the pace and by kilometer 16 I knew I was going to make it. I didn’t want to push harder because I had a few physical niggles, and I was really happy to go under 1:20.”

How did you manage the training?

“I got started a month before the training block. Good thing too, because I was lucky enough to take part the week before in the 5K race against Eliud Kipchoge at the Marathon for All to earn my bib for the Paris 2024 Olympics . I secured my bib by finishing among the 200 fastest runners in wave 5, the 15 to 18 km/h start corral.

I train twice a week when I have a running goal. Otherwise, I ride exclusively, at least 250 km a week all year round.”

What motivates you to run?

“Staying motivated to run regularly usually comes from having a race on the calendar. But I love winter trail running in the woods, it gives me a break from the bike. I genuinely enjoy running, especially in the snow ”

How did you hear about the RunMotion Coach app?

“I’ve known Guillaume for quite a few years. To stop asking him for advice all the time, I downloaded the app.”

What do you like most about the app?

“The way it adapts to my schedule is brilliant. And I keep hitting my goals, I’m still at 100% today.”

Next up for Thomas, the Course de l’Escalade in Geneva in December, and the Marathon for All at the Paris 2024 Olympics.

If you have also broken a record or become a race finisher, share your story with us through our success stories. Find our road race training plans for your next goals in the RunMotion Coach app.

L’article Thomas Breaks 1:20 at the Geneva 20K est apparu en premier sur RunMotion Running Coach.

The Cyrano Method is a running training strategy developed by French coach Jean-Marc Dewelle. It involves regularly alternating walking and running during long-distance events, following a set rhythm. Here’s a closer look at this training method, which could soon win over plenty of endurance runners…

The Cyrano Method: an overview

The Cyrano Method, widely adopted by long-distance runners, is based on alternating run-walk intervals, offering an innovative endurance training approach to boost stamina and improve performance. Built on the idea that regular walking breaks help preserve energy and lower the risk of injury, this method uses specific run-walk cycles tailored to each runner’s ability.

For example, a runner might run for 9 minutes, then walk for 1 minute, repeating that cycle throughout the race.

This strategy not only helps conserve energy, it also makes it easier to hold a steady pace and avoid early fatigue. The Cyrano Method is especially effective for long-distance races such as marathons and ultramarathons, where effort management, pacing, and recovery are crucial.

The Cyrano Method: a winning formula?

As mentioned earlier, by regularly building in walking segments, the Cyrano Method helps you keep going longer while reducing the risk of exhaustion or injury.

For flat ultras and 100 km races, it offers excellent effort management. Instead of being exhausted by 60 km and having to walk nearly the entire rest of the race, the runner can stay fresher for longer. It pushes back the point of extreme fatigue, potentially to 80 km or 90 km, or even all the way to the finish of the 100 km while keeping the original run-walk pattern.

This approach is especially interesting for runners who are not aiming for maximum performance but want to finish in better physical condition. The Cyrano Method also adapts perfectly to the marathon for intermediate or slower runners, helping them maintain a steady pace and avoid burnout thanks to planned walking breaks. In short, the Cyrano Method offers an effective way to manage effort and recovery, making it a winning formula for a wide range of runners.

RunMotion Coach’s take on the Cyrano Method

The Cyrano Method, built on run-walk intervals, offers clear benefits for long-distance runners, especially in flat ultras and 100 km races.

We recommend it for runners who want to take on a new distance without immediately chasing their best possible performance. And sometimes, runners even set better times with this method by avoiding early burnout, especially when the race goes beyond 80 km!

If you use the RunMotion Coach app, you can test this method during long runs or multi-hour run-hike sessions.

L’article Cyrano Method: The Run-Walk Secret for Marathons and Ultras est apparu en premier sur RunMotion Running Coach.