The Berlin Marathon is famous for being the fastest marathon in the world. Proof? The last 7 marathon world records were set in Berlin. The recipe is simple, a super flat course, plenty of shelter from the wind, and a truly elite field. At the same time, the Berlin Marathon is open to runners of every level and it is part of the Six Marathon Majors.

The Berlin Marathon course

The Berlin Marathon route starts in the Großer Tiergarten park and finishes just a short distance away. Created in 1974, it originally ran through the streets of West Berlin with fewer than 300 participants. On September 30, 1990, three days before Germany reunified, twenty-five thousand runners passed through the Brandenburg Gate.

On this Berlin course, runners know they are basically home when they go through the Brandenburg Gate. And for good reason, this iconic landmark is less than 1 km from the finish line.

The course is known for being extremely fast. The elevation gain is among the lowest on the marathon circuit. There is only a gentle uphill false flat around km 25, before the route rolls back down.

How to enter the Berlin Marathon

To enter the Berlin Marathon, you usually need to go through the lottery. It often takes place in January. If you get selected, the entry fee of €150 will then be charged.

If luck is not on your side in the draw, you still have other options. The easiest is to book through an official tour operator approved by the race organization. We recommend the Contrastes Running travel agency, a France-based company with nearly 40 years of experience in marathon travel packages.

It is also possible, like for the London Marathon, to run for a charity by adding around €1,000 to your entry. If you or your friends raise that minimum amount, you can secure a guaranteed bib.

Berlin Marathon qualifying times

Marathoners with a fast enough personal best can skip the lottery by meeting a qualifying standard. But be warned, Berlin’s qualifying times are among the most demanding on the circuit:

Men:
Up to 44 years old: under 2:45
Ages 45 to 59: under 2:55
60+: under 3:25

Women:
Up to 44 years old: under 3:00
Ages 45 to 59: under 3:20
60+: under 4:10

A flat course to set a marathon personal best

Feeling fired up by the legends who have flown down Berlin’s asphalt? Since 2007, Haile Gebrselassie, Patrick Makau, Wilson Kipsang, Dennis Kimetto, and Eliud Kipchoge have all lowered the world record on this course. Eliud Kipchoge holds the current world record at 2:01:39.

To see how he trains in the build-up to a marathon, check out Eliud Kipchoge’s training plan ahead of the Berlin Marathon.
On the women’s side, the Berlin Marathon record belongs to Kenya’s Gladys Cherono in 2:18:11.

Training plan for the Berlin Marathon

Are you signed up for the Berlin Marathon to break your personal record or to tick off one of the Six Marathon Majors? For this September marathon, the toughest part is often training in the middle of summer during July and August, especially when temperatures soar.

That is why having a personalized marathon training plan matters if you want to train smart, with enough long runs, marathon pace work, and interval sessions to boost your endurance performance and speed.

That is exactly what RunMotion Coach offers with an adaptive training plan. You can download the RunMotion Coach app and prepare like more than 500 runners did for the 2022 Paris Marathon.

After that, you can test yourself on other marathons in Germany, like the Frankfurt Marathon, also very fast, Munich, Düsseldorf, and more. The atmosphere at German marathons is said to be seriously addictive.

Photo credits: Official Berlin Marathon website

L’article Berlin Marathon: The Fastest Course to Smash Your PR est apparu en premier sur RunMotion Running Coach.

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.

You’ve already run a few 5Ks and now you want to beat your personal best? Getting faster over this distance is a brilliant way to challenge yourself and see real, measurable progress. In this article, you’ll find our best tips to optimize your 5K time and level up your running performance.

Why run a 5K?

The 5K is the perfect distance to build speed and endurance at the same time. It’s short enough to push you to give it everything, but long enough that pacing and smart effort management really matter.

Improving your 5K time can also boost your results over longer distances, like a 10K or a half marathon.

Training strategies to improve your 5K time

Workout types to include in your training

High-intensity interval training

Intervals are essential to improve your vVO2max (maximal aerobic speed) and your ability to hold a fast pace when it starts to hurt. Try sessions like:

• 10 x 400m at vVO2max pace with 1 minute recovery
• 5 x 1000m slightly faster than your 5K pace with 2 minutes recovery

Threshold workouts

Threshold sessions help you build strength and staying power so you can sustain a high effort all the way through the 5K. Include workouts like:

• 3 x 8 minutes at threshold pace with 2 minutes recovery
• 20 minutes continuous at threshold pace

Easy aerobic runs

Just because the 5K is short and intense doesn’t mean you should train all-out all the time. Make sure you also do easy runs, often called fundamental endurance. Think 50 minutes to 1 hour at a comfortable, conversational pace.

Improve your running form

One of the biggest gains over 5K can come from running more efficiently. Sharpen your stride with running drills like butt kicks, high knees, and bounding strides. In this video, Guillaume shows you how to improve your running technique to become more efficient and explosive.

Strength training

Add targeted strength sessions for key running muscles: squats, lunges, core work (planks), and more. The RunMotion PPG module (general strength and conditioning) offers guided, varied workouts, so you’ve got no excuses to skip strength training at home.

Adding PPG can also help reduce injury risk.

Nutrition and recovery to boost your performance

To beat your 5K personal record, it’s not just about training hard. You also need to take nutrition and recovery seriously.

• Nutrition : Before race day, prioritize foods rich in complex carbs to ensure strong energy stores. Eat balanced meals with enough protein to support muscle recovery, plus vegetables for vitamins and minerals. Hydrate well, especially if you’re racing in warm conditions.

• Recovery : After each workout, take time for mobility and stretching to relax your muscles and limit tightness. Add active recovery like walking or easy cycling to improve blood flow and reduce soreness. Finally, protect your sleep, because it’s essential for your body to rebuild and show up fresh for your next training sessions.

Choose a personalized 5K training plan

The RunMotion Coach app offers personalized training plans for runners from beginner to expert who want to improve their 5K time. Whether your goal is to run a 20-minute 5K, a 25-minute 5K, or even 30 minutes or more, you’ll get a custom-built training plan designed to help you hit your target.

These plans include level-appropriate, goal-focused sessions like easy aerobic runs, threshold workouts, and interval training, with smart progression to maximize performance. You can even add strength training, swimming sessions, and cycling into your build-up.

Improving your 5K time takes focused training, extra attention to recovery, and a well-thought-out race strategy. Follow these tips and you’ll push your limits and reach new highs over 5 kilometers. Happy training!

L’article Run a Faster 5K: Interval, Threshold and Strength Training Tips est apparu en premier sur RunMotion Running Coach.

For most runners, it feels obvious that running boosts overall well-being. A growing body of scientific research confirms the health benefits of running. The gains touch your health, cardiovascular system, brain, bones, mood, and more. Here’s a clear overview of what running really does for you.

Physical inactivity, a major public health challenge

Physical inactivity is one of the leading risk factors for mortality and is linked to millions of deaths every year. Unsurprisingly, the WHO identifies inactivity as a global health issue. It encourages the promotion of physical activity and highlights, among other options, the benefits of running.

Running, even though it does come with an injury risk, remains hugely popular. And the benefits start fast, after just a few minutes: lower blood pressure, a faster metabolism, and a real sense of well-being.

One study showed a 35% reduction in mortality risk with only 25 minutes of running per day. You would need to walk four times longer to get the same result. The “sweet spot” for health benefits would be reached with around 40 minutes of easy jogging.

The benefits of running for your brain

We often hear about endorphins released by the brain when you run. But that is far from the only thing happening upstairs.

Physical activity improves learning and memory in both humans and animals. Research suggests a positive impact on cognitive function, especially later in life. There is a link between aerobic capacity, hippocampal plasticity, and memory.

Running and meditation may also trigger similar effects on beta-endorphin and cortisol release. Aerobic sessions lasting 20 to 40 minutes can reduce anxiety and improve mood for several hours, whatever your baseline anxiety level.

Sleep improves too, runners tend to fall asleep more easily. Unless you do a very intense session after 8 pm, which can overstimulate the nervous system.

Why combining nutrition and training matters

Evidence keeps growing on the benefits of running for brain function. An active lifestyle could help prevent or delay age-related cognitive decline, or decline linked to neurodegenerative disease.

Recent research suggests that exercise effects on the brain may be amplified when paired with omega fatty acids or plant-based polyphenols. The potential synergy between a healthy diet and physical training supports cellular renewal, neuron development, and vascular function.

In other words, the health benefits of running get even stronger when your lifestyle supports your training.

Better cardiovascular function, one of running’s biggest health benefits

Improved cardiovascular function has been proven time and again. Running increases the size and number of capillaries (especially with easy aerobic base training). Heart rate drops, as does blood pressure, while cardiac output improves both at rest and during exercise. Improving VO2max also supports better pulmonary capacity and oxygen delivery.

Most importantly, running helps lower “bad” cholesterol and reduces the risk of cardiovascular disease.

In short, exercise activates key physiological mechanisms that support long-term well-being. We see lower risks of immune-related diseases, certain cancers, and diabetes. More broadly, physical activity, and running in particular, contributes to a stronger, better-regulated immune system.

The benefits of running for bone health

Many people think running causes bone or joint issues. In the short term, yes, injuries can happen. But overall, running loads your muscles, tendons, and bones, and they get stronger as they adapt to the stress.

Running can also improve posture, especially when combined with strength training. If you have back pain, for example, it might come from poor posture or not enough daily movement. In that context, researchers have shown better bone density in runners. So the real danger for bone density is inactivity, not running.

That makes running an excellent way to fight osteoporosis, like this South African grandmother who started running after 70. If your doctor tells you the opposite, point them to the studies listed at the end of the article.

How to maximize running’s health benefits while limiting injury risk

Each year, running injuries affect between 30% and 50% of runners. Keep in mind this includes everything, even a mild calf strain that resolves in a few days. Most injuries are linked to doing too much, too soon, or following an unsuitable training plan. Serious injuries are uncommon. And sudden deaths during races are extremely rare, with an incidence of 0.39 per 100,000 runners [12].

So the benefits of running clearly outweigh the risks. Overall, the best health outcomes are typically seen with about 20 to 50 km per week. Beyond that, it is not necessarily risky if you’re well trained, but there is no additional health benefit. At best, higher mileage may further increase self-esteem and well-being.

Just be careful not to slip into overtraining, which increases stress on the body and can contribute to fatigue and acid-base imbalance. The principle of gradual progression is essential. If you want to truly adapt, avoid increasing your yearly mileage by more than 25%.

With all these good reasons, you can feel even more confident about your choice to run, or to start running soon.

At RunMotion Coach, we want to give back to running everything it has given us. We truly believe in the health benefits of running, and also in its power to help you take on challenges.

That’s why we believe everyone deserves training that matches their situation and goals. We have also developed corporate running programs. Feel free to contact us at contact@run-motion.com to learn more.

A few study references on the benefits of running:

Kohl HW, Craig CL, Lambert EV et al. The pandemic of physical inactivity, global action for public health. Lancet

Wen CP, Wai JP, Tsai MK et al. Minimum amount of physical activity for reduced mortality and extended life expectancy, walking, running, or a mix? J Am Coll Cardiol. 2014

John S. Raglin. Exercise and mental health. Sports Medicine. 1990
Boutcher SH. Landers DM. Effects of vigorous exercise on anxiety, heart rate, and alpha activity in runners and non-runners. Ners. Psychophysiology. 1988

Bernward Winter, Caterina Breitenstein, High impact running improves learning. Neurobiology of Learning and Memory. 2007

Kim JH, R Malhotra, Chiampas G, et al. Cardiac arrest during long-distance running races. N Engl J Med. 2012

Johannes Wildmann, Arnd Krüger Increased circulating beta-endorphin immunoreactivity correlates with changes in pleasure sensation after running. Life Science. 1985

Henriettevan Praag. Exercise and the brain, something to consider. Trends in Neurosciences, 2009

L’article The Proven Health Benefits of Running, Body, Brain, Performance est apparu en premier sur RunMotion Running Coach.

UTMB^® Mont-Blanc has become a must in the trail running world. Today, it’s one of the most fiercely contested trail events on the planet, with the very best ultra-trail athletes lining up every year. It’s also a unique moment of connection where everyone, from every background, pushes past their limits to cross under the iconic finish arch in Chamonix

Have you ever watched, or even taken part in, an Ultra-Trail du Mont-Blanc start? I can tell you, it’s absolutely electric.

Let’s break down everything you need to know about the flagship race of ultra-trail running.

The story begins in 2003 in Chamonix

Often called the race of superlatives, the event made a statement from its very first edition. More than 720 runners signed up, and only 67 finished. In no time, it became the ultimate goal for trail runners everywhere. People travel from all over the world to run this legendary loop around Mont Blanc, crossing France, Italy, and Switzerland.

The Tour du Mont-Blanc has always fascinated mountain lovers. Before UTMB^® Mont-Blanc, races already existed on this route, but the Mont Blanc tunnel accident in 1999 abruptly brought that tradition to a halt.

New landmark events, like the Fortiche in the Maurienne Valley over 120 km, began attracting a new wave of challengers.

That’s how, since 2003, Catherine Poletti and Michel Poletti, along with their team, have been organizing what many call the world summit of trail running, UTMB® Mont-Blanc.

The hype has grown year after year. Today, there are 7 races during UTMB week and UTMB® events worldwide, giving endurance athletes everywhere a shot at the experience.

The different races of UTMB® Mont-Blanc

After a few years, organizers noticed that many runners were stopping in Courmayeur and never got the chance to discover Switzerland and its breathtaking landscapes.

That’s why the CCC^® was created, to broaden what was possible for runners.

Here’s a quick recap of the different races :

• The UTMB^®: starts in Chamonix, 171 km with around 10,000 m of elevation gain, about 2,300 runners, and a maximum time of 46:30 hours (the speed record is 19:01:54, held by François d’Haene).
• The CCC^®: starts in Courmayeur, about 101 km with roughly 6,100 m of elevation gain, max 26:30 hours. Around 1,900 runners.
• The TDS^®: starts in Courmayeur, about 145 km with roughly 9,100 m of elevation gain, max 44:00 hours. Around 1,600 runners.
• The OCC^®: starts in Orsières, about 56 km with roughly 3,500 m of elevation gain, max 14:30 hours. Around 1,200 runners.
• The MCC^®: reserved for volunteers, members of the organization, partners, and residents of Valais, Aosta Valley, Savoie, and Haute-Savoie. Starts in Martigny-Combe, about 40 km with around 2,300 m of elevation gain, max 10 hours, for roughly 1,000 runners.
• The PTL^®: capped at 300 participants, this one is truly unique. It requires excellent mountain skills and includes sections that are far more technical than what you’ll find in most trail races.
• The YCC^®: dedicated to young athletes aged 14 to 22. It includes a prologue in Chamonix, then the next day a 5 to 15 km race (depending on category) in Courmayeur. Around 300 runners.

Who can enter UTMB^® Mont-Blanc?

In 2008, six years after the first edition, registration sold out in 8 minutes flat. Can you believe it? Even with a Savoyard accent. Worse than trying to get tickets for an Adele concert in 2015, except this time it’s to go run 171 km.

From that year on, qualifying for the most legendary race in ultra-trail running became much tougher.

Yep, to register you need a minimum number of points (10 for UTMB^® Mont-Blanc, 8 for the TDS^®, 6 for the CCC^®, and 4 for the OCC^®) and you also have to get selected in the lottery (drawn 8 months in advance). The fastest runners can receive a reserved entry based on their ITRA rating.

The races are open to any adult (except the YCC®), men and women, with or without a license.

How do you earn UTMB^® qualifying points?

You need to race in trail events that are listed with ITRA (the International Trail Running Association). These races let you earn between 1 and 6 points.

For example, the Festival des Templiers race gives you 4 points (78 km and 3,500 m of elevation gain). If you race it twice, you’ll have enough points to apply for the TDS^®.

You can learn more about trail rankings and the ITRA rating in this article.

Legendary winners of the Ultra-Trail du Mont-Blanc

At the start of this article, I told you how the biggest names have all taken on this mythical challenge, UTMB^® Mont-Blanc. Winners have come from every age and every background.

The most decorated champions have each won three times: Spain’s Kilian Jornet (his first win at just 20!), and France’s François d’Haene, who also holds the record at 19:01:54, plus Xavier Thevenard (first win at 25).

On the women’s side, Britain’s Elizabeth Hawker won the Ultra-Trail du Mont-Blanc five times, between the ages of 29 and 36.

France’s Nathalie Mauclair and Caroline Chaverot won in 2015 and 2016, and the French runners Vincent Delebarre and Ludovic Pommeret also have their names in the record books, winning in 2004 and 2016.

The oldest UTMB^® Mont-Blanc winner is Italy’s Marco Olmo. He took the title at 60 years old.

See, you can win at any age, you just need a little, okay a lot of training.

This race is not only physical. You need rock-solid mental strength, smart pacing, and real mountain experience to make it to the finish.

How to be ready for UTMB^® Mont-Blanc

Don’t forget that to race these events, you need excellent endurance fitness and consistent training over several years. Find more information on the ideal training for UTMB® Mont-Blanc races.

“When you’re in the mountains, what matters is not reaching the summit, it’s getting back home.”

Catherine Poletti

So if the director of UTMB^® tells you that, make sure you prepare properly before you find yourself on the start line.

It’s the best way to truly enjoy your race and have a great experience. Of course it will hurt at some point, but structured ultra-trail training will help you push back pain and fatigue, and perform better when it counts.

If it’s your dream, give yourself the tools to make it happen. See you under the finish arch in Chamonix

And this year, RunMotion Coach is the official coach of UTMB^® Mont-Blanc! So give yourself every chance to turn your dream into reality by training with the RunMotion Coach app!

L’article UTMB Mont-Blanc: The Ultimate Guide to the World’s Biggest Ultra-Trail 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.

If you’re allergic to pollen or grass, spring can make outdoor running feel like a struggle. The solution is to adjust your running training plan so you can keep running with allergies, or more accurately, keep running despite them. That means tweaking your workouts and being smarter about where you run.

Pollen allergies, grass allergies, and other respiratory allergies can seriously affect endurance athletes. The good news is they’re usually seasonal and time-limited, with many people seeing the worst symptoms from April to May.

Know your triggers and check local allergen levels

First, you need to know exactly what you react to. Book an appointment with your doctor and an allergist. They can give you practical advice and, if needed, prescribe specific medication, especially for allergy flare-ups or asthma. Allergens can also trigger asthma symptoms, so it’s important to take this seriously.

If you take medication, tell your doctor if you compete in sport. Some treatments may fall under anti-doping rules, particularly certain corticosteroid-based medications used to reduce allergy-related inflammation.

Common allergy signs include a runny nose, an irritated throat, or itchy eyes. When you get home, shower, wash your hair, and thoroughly rinse your eyes and nose with saline solution (seawater spray works well) to remove allergens.

Depending on your allergies, check the pollen map on le réseau national de surveillance aérobiologique to track peaks by city or region.

Where to run during a pollen peak?

Some places are best avoided. If you’re allergic to grass pollen, certain parks and paths next to grassy cycle tracks can be a bad idea. Look for routes that reduce exposure. Be extra cautious on windy days, since wind spreads pollen through the air and can make symptoms worse fast.

There are also times of day when pollen counts tend to be lower, often early in the morning. Rainy weather, or the period just after rainfall, can also help because rain knocks airborne particles down. It might be one of the rare times you’ll actually enjoy running in the rain.

Adjust your training when you have allergies

You can adapt your gear. For example, wear sports glasses if your eyes are sensitive. You can also use a neck gaiter to cover your mouth if that helps you breathe more comfortably.

Overall, your priority should be to reduce training load and avoid pushing your breathing too hard. When the weather is finally nice it’s frustrating, but forcing high intensity workouts can be counterproductive for performance and potentially risky for your respiratory system.

This can also be a good time to focus on strength training and at-home conditioning.

Improve your nutrition to help reduce allergy symptoms

Start with the basics, hydrate well. Drinking enough helps keep your mucous membranes less dry and can make irritation easier to manage.

Nutrition also plays a role in respiratory allergies. Aim to eat clean, even more than usual, to support recovery and immune function. Choose foods rich in vitamins, especially vitamin C (parsley, lemon, and more), and include quality vegetable oils.

We hope these tips help you get through peak allergy season so you can soon enjoy running freely again, with better breathing, better training consistency, and stronger endurance performance.

L’article Running With Pollen Allergies, Smart Training Tips for Spring est apparu en premier sur RunMotion Running Coach.

April 26, 2026 will go down as a landmark date in marathon history. In London, Kenyan runner Sabastian Sawe delivered a monumental performance, covering 42.195 km in 1:59:30. A time that officially smashes the mythical two-hour barrier.

A London Marathon performance for the ages

The 2026 London Marathon served up a truly historic race. By crossing the finish line in 1:59:30, Sabastian Sawe did not just win. He became the first man ever to run an official sub-2-hour marathon.

For years, that barrier has captivated runners, coaches, and track and field fans. Many believed it would eventually fall, but few imagined it happening on a stage as iconic and competitive as London.

Before London, Kipchoge’s defining attempt

Before this official breakthrough, one man had already brushed up against the impossible. In 2019, Kenyan legend Eliud Kipchoge ran 1:59 for the marathon during a specially organized project built entirely around that goal.

That performance, achieved in highly optimized conditions, was not ratified as a world record. Still, it shook the sport and proved that breaking two hours was physiologically possible.

Sabastian Sawe’s time in London now gives official status to what used to feel like a dream.

Sabastian Sawe, the first man under two hours in an official marathon

With this world record, Sabastian Sawe steps into a different realm. The Kenyan delivered a perfectly controlled race, holding a jaw-dropping pace from the opening kilometers all the way to the finish.

His 1:59:30 marks a clear turning point in marathon history. Until now, going sub-2 in official racing conditions felt almost unreal. In London, Sawe proved the limit could be broken.

A world record that goes beyond sport

This marathon world record is about more than a number on the clock. It reflects how elite endurance performance has evolved, combining scientific training, race execution, nutrition, recovery, and ever-advancing running technology.

Modern marathon running is a discipline where every detail matters. Strategy, fueling, shoes, pacing, and mental freshness can decide the outcome by seconds. In London, everything seemed to line up perfectly.

Why 1:59:30 is truly historic

Running 1:59:30 for the marathon means sustaining an extraordinary pace for more than 42 kilometers. It is hard to grasp for the general public, and an enormous benchmark for running coaches and endurance specialists alike.

This record opens a new era. As often happens in sport, when a barrier falls, it reshapes how athletes view what is possible. A sub-2-hour marathon is no longer a fantasy. It is now an official reality.

Other standout results from the 2026 London Marathon

Behind the historic achievement of Sabastian Sawe, the race also showcased an exceptionally deep field. Several athletes delivered performances close to world-record level, proof that the marathon is entering a new dimension.

Ethiopia’s Yomif Kejelcha finished second in 1:59:41, also under the symbolic two-hour mark, while Uganda’s Jacob Kiplimo rounded out the podium in 2:00:28. An impressive density of fast times that confirms the sport’s rapid evolution.

The marathon enters a new era

After this world record in London, the question is already out there. How far can the best marathoners take it? Sabastian Sawe’s time may stand as the reference for a long time, but it could also spark a new wave of athletes aiming even higher.

The 2026 London Marathon will be remembered as the day the two-hour wall finally fell. In track and field history, some records do not just change the numbers. They change what people believe.

By winning the London Marathon in 1:59:30, Sabastian Sawe delivered one of the greatest achievements in the history of distance running. This marathon world record is a defining moment for the sport and a powerful reminder that human limits in endurance training and performance keep moving.

L’article London Marathon 2026: Sabastian Sawe Breaks the 2-Hour Barrier in 1:59:30 est apparu en premier sur RunMotion Running Coach.

Running is sometimes a story of hype and trends, pushed by this or that magazine. You may have already come across an article about streak running, a craze brought over from the English-speaking world. “Streak” basically means an ongoing series, so the idea is simple, run every single day of the year, at least 1 mile (1.6 km).

Running daily can be a great way to build a routine, but streak running can also become risky over the medium term. Let’s look at those risks, and why doing sport or physical activity every day can actually be the smarter, more sustainable option for endurance athletes.

Where streak running started: he ran every day for 52 years

Briton Ron Hill ran every day from 1964 to 2017. Disappointed with a 19th-place finish in the 1964 Olympic marathon, he decided to train harder, and never take a rest day again. The 1970 Boston Marathon winner is said to have run for 19,032 consecutive days. Only illness forced him to stop, at the age of 78.

Streak running became a more mainstream lifestyle in the UK and the United States during the first Covid-19 lockdown. The commonly accepted minimum is running 1 mile, or 1.6 km, every day.

There is even an association that tracks streak runners. You have to run for at least one full year in a row to become a member of Streak Runners International.

The benefits of running every day

Running every day has one clear advantage, it spreads your training volume across multiple sessions. Your body will generally absorb, say, 30 km split into 7 runs much better than 30 km in a single outing.

When you’re coming back from an injury, easing in with 20 to 30-minute runs, alternating 5 minutes running and 1 minute walking, helps your body get used to impact again progressively.

When you run every day, you also stop debating whether you’re going to run or not, you just go. For building consistency and a training routine, streak running can be an interesting approach.

That said, if you’ve had a brutal day at work and it’s pouring outside, it’s probably wiser to skip the run than to force yourself out reluctantly, especially if it’s just to jog 2 km to keep your streak alive. Sometimes you run because it’s on the training plan, but motivation should still be there most of the time.

You can replace a run with a short indoor strength and conditioning session (PPG) or some yoga to feel good. And it can be just as beneficial, if not more, for performance, recovery, and long-term endurance training consistency.

Telling yourself you’ll do some form of sport every day is generally healthier. Even if you’re sick, especially with a fever, you can still do a few stretches or a bit of yoga. Avoid stressing your cardiovascular system when you’re ill.

The risks of streak running

If your knee hurts, or worse, you’ve got a muscle tear, and you absolutely want to keep your streak going, are you going to run anyway? Injuries often require some rest. Not always complete rest, but they are also a signal from your body that you need to respect.

Forcing yourself to run no matter what makes you less likely to listen to your body. Running can create micro-trauma, and rest helps tissues repair and adapt. In a structured training plan, recovery, and sometimes a rest day, are just as essential for progress and injury prevention.

To improve in running, you need to spend a good part of your week in easy endurance (Zone 2), meaning low intensity. Speedwork is also useful to boost performance, but it should always include at least 15 to 20 minutes of warm-up beforehand.

If you want to make progress, it’s often more effective to do 3 or 4 structured training sessions per week rather than 7 runs all at the same intensity. Find more details on how many runs per week you need to improve.

Prioritize cross-training

When I was running 1500 m for the French national team, I did a month of streak running with 10 training sessions per week, sometimes running twice a day. The goal is to create physiological adaptations from repeated training stress. But the fatigue is significant, and rest days before competition season were crucial to show up in top form.

With a bit of perspective, and now that I’m convinced of the value of cross-training, I think it would have been more beneficial to replace some runs with cycling.

If you want to try streak running and run every day, go for it. Just make sure you listen to your body and consider swapping a run for another sport or some yoga from time to time. Your body and your mind will thank you, no doubt about it.

L’article Streak Running: Should You Really Run Every Day of the Year? est apparu en premier sur RunMotion Running Coach.

Your runner’s body adapts to every training session. You get more efficient, more economical, faster. Your metabolism and your stride improve. Your physique gets leaner. RunMotion has 3 essential rules to guide you through your life as a runner. Here’s the 3P rule to keep in mind at all times to reach your running goals, boost endurance performance, and train smarter:

1. Patience

You don’t become a runner overnight. It’s a long-term build. It’s important to take breaks so your body has time to recover and get stronger. Keep track of how far you’ve come, it’s one of the best ways to stay motivated and consistent in your endurance training.

« I was 12 when I started running and 34 when I achieved my dream, that should give you hope. » Kelly Holmes, Olympic Champion 2004 in the 800 and 1500 meters

2. Progression

It’s essential to increase your training volume and intensity gradually. Your body adapts, but you have to give it the time to do it. Build your weekly mileage step by step, add quality sessions carefully, and you’ll improve performance while reducing injury risk.

« It is so important to listen to your body » Paula Radcliffe, former marathon world record holder in 2h15’25.

3. Perseverance

There will inevitably be challenges to overcome in running. There will be days when you feel less fit, days when you miss a target pace, or training sessions that don’t go to plan. What matters is learning from those moments, staying consistent, and keeping your long-term goal in sight.

« Perseverance is not a long race, it is many short races one after the other. » Walter Elliot

The RunMotion app

The RunMotion app builds these 3 rules into your training so you can reach your goals and fully enjoy your running journey. RunMotion offers a training plan and coaching tips tailored to your experience level, your objectives (5K, 10K, half marathon, marathon, trail), your limits, and what you feel like doing, so you can progress safely and sustainably.

L’article The 3P Rule for Runners, Patience, Progression, Perseverance est apparu en premier sur RunMotion Running Coach.

Planning your running season is a real art. Training for your next running goal? Wondering when to start a specific training plan for your race? Here’s everything you need to know before kicking off your training plan for road running or trail running.

What shape should you be in before starting your training plan?

Before asking yourself when to start your training plan, it’s worth asking in what conditions you should start it, and especially when you should not.

The goal is to begin your training plan feeling good. You need a minimum fitness base so you’re not “starting from zero” or too far back. On the flip side, you also need some freshness. Don’t begin feeling completely cooked, otherwise you’re more likely to get injured and you may struggle to follow the plan all the way to race day.

So how can you be fresh and still ready to handle the training load? You can start with an adaptation phase. Run mostly in easy aerobic endurance, plus some steady endurance, to prepare your body for more structured training.

A training plan can be demanding and very time-consuming, especially if you’re new to structured training or if you’re preparing for an ultra or chasing an ambitious time goal. Before deciding when to start your training plan, make sure you also keep the fun in your running with a period of easy, enjoyable runs.

When should you start your training plan?

Once that first phase is done, it’s time to commit to your training plan. But when should you start, and how far ahead of your goal race should you begin?

It depends on your goal. The longer the race, the earlier you should start. Ideally, begin at least 3 months before race day. For example, for a 10K or a half marathon, the first month helps you adapt to the training load and build your key fitness qualities. Then you spend about 6 weeks working by alternating intensity and recovery. Finish with the final two weeks as a taper so you arrive at the start line feeling sharp and ready.

For marathon training, you can start your plan around 16 weeks before your goal race.

For a long trail race, and even more so for an ultra trail, it’s often recommended to begin a specific training plan as early as 6 months out. The goal is to increase your weekly volume progressively and safely.

During your build-up, you can also add séances de renforcement musculaire, which are very useful for improving muscular endurance and avoiding late-race blow-ups. Vélo is another great way to build endurance volume and strength without adding extra impact stress on your joints.

How to manage training plans when you have multiple key goals

Over a running or trail season, plan for 2 to 3 main goals maximum. These are the races where you want to be in the best shape possible. To do that, it’s important to space them out so your body has time to recover.

This also gives you time to follow a specific training plan for each key goal. That plan should include a post-race recovery phase to reset and transition, a specific training phase, and then a taper.

For example, you could schedule your main goals like this: one in early spring, one in summer, then one in autumn. Ideally, leave at least 2 months, and ideally 3 to 4 months, between each main goal, depending on the distance.

You can also add intermediate races within your training plan, they become part of the build-up. Just make sure your tune-up race is at least 2 weeks before your next main goal. If you’re looking for your next races, check out WeRun for trail races or Finishers for road races.

You now have everything you need to know to decide when to start your training plan and get ready for your next races. If you haven’t downloaded RunMotion Coach yet, do it right now!

With the RunMotion Coach personalized training app, you can enter your goal no matter when your race is. So you don’t have to wait for the classic 16 weeks or 12 weeks before your event like with fixed plans. And if you need it, you can even choose to start with two easier weeks.

Have a great build-up for your next goals!

L’article When to Start Your Running or Trail Training Plan for Peak Race Day est apparu en premier sur RunMotion Running Coach.