Signed up for the Paris Marathon? Every year, 35% of Paris Marathon runners are first-time marathoners. If that’s you, welcome to the marathon family. Or maybe you’re chasing a personal best on one of the most iconic marathons in the world.

Here you’ll find our tips for a successful build-up, plus how to get a personalized Paris Marathon training plan. Whether your goal is simply to become a finisher or to hit a specific time, it all applies.

The Most Popular Marathon in France

The Paris Marathon is France’s biggest running event, with close to 50,000 participants. First held in 1976, it starts on the Champs-Elysées, then winds through Place de la Concorde, Place de la Bastille, the Bois de Vincennes, follows the Seine with the Eiffel Tower in view, and heads into the Bois de Boulogne. It finishes the full 42.195 km with the finish line on Avenue Foch.

Not as fast as Berlin, London, or Tokyo, the Paris Marathon is, like the New York City Marathon, a true tourist magnet.

That said, it’s absolutely possible to run a great time at the Paris Marathon. The course records prove it, 2:05:40 for Kenenisa Bekele (2014) on the men’s side, and 2:20:55 for Purity Rionoripo (2017) for the women.

The Paris Marathon course and elevation profile

Knowing the course helps you fine-tune your race strategy and even simulate key sections in training. That matters if you want to pace your effort efficiently. And why not aim to break the 3-hour, 3:30, 4-hour, or 4:30 barrier.

The main challenge of the Paris Marathon is the hill around kilometer 34. The last 3 kilometers are also a steady false flat uphill through the Bois de Boulogne.

Before we share Paris-specific training advice, here are the fundamentals of marathon training. To maximize your chances on race day, you need a marathon training plan that fits you, whether it’s your first marathon or your tenth.

The principles of a strong marathon training plan

People often say the marathon is a race of patience. Breathing usually isn’t the main issue. Instead, your energy stores drop and your muscles gradually tighten as the miles go by. Managing a marathon well means holding a steady pace, delaying the marathon wall, and limiting muscular and joint fatigue.

That’s why you should prepare specifically with a personalized training plan. It needs to reflect your running background, current fitness, your goal, and your key training paces (vVO2max, threshold, easy endurance, etc.). For a solid marathon build, we recommend running at least 3 times per week.

Run at your key training paces

It’s important to master your key paces. They teach your body to lock into marathon pace and create the right physiological adaptations, both cardio-respiratory efficiency and durability against muscle breakdown (impact on the ground).

Running faster than marathon pace helps raise your anaerobic threshold. Running slower helps your body get comfortable with long-duration efforts and endurance running.

We recommend long runs of 2 hours at an easy endurance pace. Once that feels comfortable, you can potentially build up to 2:30 if you’re feeling good. This should fit into a smart training cycle progression.

For marathon-pace work, you can do sessions with reps like 5 km or 10 km blocks, or workouts such as 2 x 40 minutes at marathon pace.

Marathon training plan, 8 weeks, 10 weeks, or 12 weeks?

Marathon prep is built on consistency. When you see marathon training plans over 8, 10, or 12 weeks, it’s obvious you still need to develop the foundations of endurance and speed all year long. The final specific block focuses on marathon pace and endurance. During the rest of the year, it’s important to vary training and especially to improve your vVO2max and faster paces.

As we often say, you need a plan that accounts for your maximal aerobic speed (vVO2max) and your endurance index. Online training plans are often based only on a percentage of vVO2max. That can create big mismatches if your endurance index isn’t taken into account.

What makes the Paris Marathon unique

As shown by the elevation profile, the hill at kilometer 34 hits right around the moment some runners meet the marathon wall. That’s why it feels even steeper, and why it’s become legendary.

Beyond training, you’ll also want to pay close attention to nutrition during the marathon so you avoid blood sugar spikes and a sudden drop in energy reserves.

On the training side, adding general strength and conditioning and strength training is a real advantage. It helps you stay strong, stable, and resilient in the final part of the race.

One more tip, during your 2-hour or 2:30 long runs, try to find a hill (not too steep) that mimics the famous Boulevard Exelmans climb. Aim to run it in the last 30 minutes of your workout.

Your personalized RunMotion Coach training plan for the Paris Marathon

In the RunMotion Coach app, you’ll find these principles, plus a proven training schedule used by thousands of marathoners.

Pace calculations are accurate thanks to your vVO2max and endurance index, both set up in “My Profile”.

Your training plan adapts to your availability, how you’re feeling, your level, and your goal. You’ll also get strength and conditioning workouts and running technique drills. All you have to do is follow the training.

Whether you’re a first-time marathoner or you’ve already finished a few, we’d love to support you for your Paris Marathon. We can’t wait to see you become a Paris Marathon finisher, or smash your personal best. Happy training.

L’article Paris Marathon Training Plan: Pace Smarter, Run Strong, Finish Fast est apparu en premier sur RunMotion Running Coach.

How does a side stitch happen?

A side stitch can show up in several situations. It’s common for beginners, when you return to training after a break (short or long), or when your fueling and digestion aren’t on point. For example, it happens to me pretty regularly when I start running again after my yearly 2 to 3 week break. It can also pop up on downhill sections in trail running (you still need to breathe well on the descents).

A side stitch is a more or less intense pain in the abdomen caused by the diaphragm, your main breathing muscle, getting “stuck”. It’s most often linked to increased blood flow, for example too much blood going to the liver or spleen.

A side stitch is usually felt in three areas:
– Under the lower ribs, on the right or left side
– Near the collarbones or shoulder area
– Around the stomach

How to make a side stitch go away

To get rid of it, you need to address the source of the pain that’s disrupting blood flow around the diaphragm. Press on the organ with your fingers and the heel of your hand, while increasing your breathing rate. If it’s on the right side, press on the liver area. If it’s on the left side, press on the spleen area.

Back off the pace a little. It’s better to let the pain fade so you can get back to your target pace quickly. If the pain is too intense, don’t hesitate to stop. Focus on fully exhaling. Relax. Ideally, switch to belly breathing to calm your diaphragm, let your stomach expand as you inhale, then draw it in as you exhale.

Some runners also swear by holding a small stone in their hand, or squeezing their thumbs.

How to prevent a side stitch

Give your body time to digest. Ideally, eat about 3 hours before you go running. If you want to sleep in on the weekend, keep it light, avoid lactose-containing milk, industrial orange juice (very acidic), and hard-to-digest foods. Smart pre-run nutrition is a big part of endurance performance.

Start easy and build your pace gradually. Before your warm-up or before the session starts, you can also do some arm swings to open up the ribcage and help your breathing mechanics.

And when you’re a beginner, it’s recommended to follow an adapted training plan, sometimes alternating running and walking. With consistent endurance training, your cardiovascular system becomes more efficient, your breathing improves, and side stitches become much less frequent.

Watch out for other pain

Don’t confuse a side stitch with unusual discomfort or chest pain (higher than the typical side stitch). If you’re unsure, get medical advice.

If you’re into trail running, I recommend the humorous trail magazine Point de côté.

For beginners who really want to start running, you can download the RunMotion Coach app. You’ll be guided toward your wellness or performance goals, with personalized running advice.

L’article Side Stitch While Running: How to Get Rid of It Fast and Prevent It est apparu en premier sur RunMotion Running Coach.

Shin splints, also known as medial tibial stress syndrome, is an inflammation of the periosteum, the thin membrane that covers the tibia. It is a painful condition and one of the most common running injuries. It often hits road runners, especially after a recent jump in weekly mileage or training load. The pain is usually diffuse and spreads along the inside edge of the shin (the inner length of the tibia).

How do I know if I have shin splints?

This is not an injury to shrug off because it is a clear sign of lower-leg overload. It typically shows up when the stress placed on the tibia and the surrounding muscles becomes too abrupt or too repetitive.

Most of the time, the inflammation appears the evening of a workout or the day after. If you don’t address it, you may start to feel it even when walking or going up stairs. Shin splints are usually easy to recognize, symptoms tend to flare when you press on the irritated area.

Shin splints: the causes

For runners, this type of injury is very common. It can happen for several reasons. You might develop shin splints because you increased your training load. Your calves, tibialis muscles, and other lower-leg structures then take a beating until your body adapts to the new frequency and volume.

Your running shoes can also be part of the problem. Contrary to popular belief, shoes don’t absorb every impact. However, worn-out or damaged shoes can strongly increase the risk of shin splints and other inflammatory pain.

Switching from soft ground to hard surfaces is another classic trigger. On softer terrain (grass, dirt trails, park paths, track infield), impact is lower. Running on asphalt is more stressful for your muscles, tendons, and joints.

Autumn and winter are often peak seasons for shin splints. It’s usually the time of year when you end up running more frequently on a track or other hard surfaces.

If the pain is extremely intense and you notice swelling or edema, book an appointment with a sports doctor or physical therapist. It could be a stress fracture, and you’ll need a proper clinical assessment.

How to treat shin splints

There are several ways to treat or relieve shin splints. It’s very individual, some options may work well for you while others may not change your pain much.

The first step is to ease off and reduce your running. An inflamed area calms down when you unload it as much as possible. That doesn’t mean you have to stop training completely. Swimming or cycling are great cross-training options that can temporarily replace running while you maintain endurance and fitness.

Sessions with a physical therapist can help relieve stress on the periosteum and relax the surrounding muscles, which reduces the inflamed area. Some physios use shockwave therapy for inflammation, although not all clinics offer it. Others may apply kinesiology tape (those colorful elastic strips).

You can ice the painful area to reduce inflammation or for short-term relief. Don’t hesitate to do it several times a day in 20-minute sessions.

Use the back of a spoon and arnica oil on the lower part of your tibia. With the back of the spoon, massage upward along the shin to help the oil penetrate. It can be quite painful.

At night, you can apply green clay along the length of the tibia. Green clay is known for its anti-inflammatory properties.

Preventing shin splints for runners

Once your shin splints have settled, you can return to running gradually. This progressive approach is essential because inflammation can come back fast if you rush it. For a while, avoid intense hill sessions and hard speed workouts. Focus on easy runs (not too long) and keep alternating running with cycling or swimming.

Try to run on softer surfaces. Grass and dirt trails are ideal for getting back into running safely.

When you get back from training, you can do self-massage to improve recovery and relax tight muscles.

Check that your shoes aren’t too worn. Sometimes it’s better to invest in a new pair than to end up at the physio 30 times. If you have the chance, get a gait analysis and identify your running gait and pronation type. The way your foot lands can directly affect how much stress your lower-leg muscles have to handle.

Most importantly, listen to your body. Backing off for a few days is often the smartest move to avoid a bigger injury that takes much longer to heal. That’s true for shin splints and for many other overuse injuries.

It’s essential that your training plan accounts for how your training load evolves over time. If you want a tailored training program, you can download RunMotion Coach.

L’article Shin Splints in Runners: Causes, Symptoms, Treatment, and Prevention est apparu en premier sur RunMotion Running Coach.

Since the 2000s, tons of marathons have popped up worldwide. Race organizers keep raising the bar with routes that are more breathtaking and more original every year. Here is our ranking of the most beautiful and most unusual marathons to add to your endurance running bucket list.

The most beautiful marathons

Here is our selection of the most beautiful marathons in the world. Every race has its own magic, and picking just a few was almost as hard as running 26.2 miles Their common point: a 42.195 km course, aka 26.2 miles!

The Paris Marathon

The Paris Marathon is, without a doubt, the most famous marathon in France. It attracts elite and international runners, like Kenenisa Bekele in 2014 (2:05:02). Even if the course is not the fastest in the world, you get to run past iconic landmarks that let you mix marathon performance with a little sightseeing. The Champs-Élysées, Place de la Concorde, and the Seine riverbanks are all on your race-day route

The Lewa Safari Marathon, Kenya

Runners get the rare chance to race a half marathon or full marathon inside the Lewa Wildlife Conservancy. Since its creation in 2000, participants have been able to cross the wild plains of East Africa while spotting lions, elephants, and cheetahs. You could almost say you are running with them, although the cheetah would finish your marathon twice as fast This event has raised more than $7.5 million to support projects in Kenya.

Midnight Sun Marathon, Norway

In Tromsø, up in Scandinavia, the sun never sets from May 18 to July 26. That unique natural phenomenon inspired a very special race, the Midnight Sun Marathon. Every year, more than 1,000 runners from 50 countries get the opportunity to run under the midnight sun and, with a bit of luck, catch a glimpse of the Northern Lights

The start is at 8:30 p.m., in full daylight, and whatever your finish time, you will make it back before night falls

Two Oceans Marathon, South Africa

Created in 1970, it is often considered one of the most beautiful races on the planet. Even though, technically, it is not a true marathon because the total distance is 56 km, more of a challenging ultramarathon. At the southern tip of Africa in Cape Town, runners get incredible views of the Indian Ocean on one side and the Atlantic Ocean on the other. It is a tough course, but the scenery is absolutely worth the effort.

Jungfrau Marathon, Switzerland

The most beautiful races are often the toughest. Yes, you have to earn those views The Jungfrau Marathon in Switzerland combines both. To give you a sense of the difficulty, you start at 560 m above sea level and finish your 42.195 km at 2,000 m. In other words, you need solid marathon training and smart pacing. The reward is huge though, because at that altitude you get a panoramic mountain view that is pure motivation.

Finishers enjoy a spectacular view of the Swiss Alps peaks.

The most unusual marathons

In recent years, organizers have really outdone themselves with original, quirky marathon events. Expect challenge, food, music, and plenty more. Your job is to pick the one that fits you best, then prepare like a pro with the right endurance training plan! PS: our app can also coach you for the most unusual marathons

The Médoc Marathon, France

All about good vibes and French food culture, this marathon is sometimes called the longest in the world, thanks to the generous breaks you can take along the way. Right in the middle of the vineyards, runners face constant temptation to stop at the roughly twenty stations on the course for a little apéro . You will find local specialties from Médoc, like oysters, cheese, and steak. Costumes are even encouraged.

As you have probably guessed, the goal is not to set a PR, it is to have an unforgettable time and test the most food-loving runners among us.

Tenzing-Hillary Everest Marathon, Nepal

The Everest Marathon is one of the most extreme races on Earth. Held in tribute to the first mountaineers to reach the summit of Everest, Tenzing Norgay’s grandson joined the start of the adventure with around a hundred runners in 2003. Athletes are invited three weeks early to acclimatize to altitude. Winners are most often Nepali, so good luck to any Western runner who dares to take it on

The Great Wall of China Marathon

Since 1999, the Great Wall of China has hosted a marathon and a half marathon, giving 2,500 participants the chance to run several kilometers on the Wall itself. With more than 5,164 steps, you can bet this course feels a lot like trail running. Medical staff are stationed at key points to help anyone in trouble. Runners have 8 hours to finish, compared to the usual 6-hour cut-off at many road marathons. The event is famous for welcoming athletes from more than 50 countries, aged from 10 to 85.

It is a spectacular route that blends history with pure running passion.

The Reggae Marathon, Jamaica

A marathon with one clear mission: party vibes. “Come for run, stay for fun”. The slogan says it all. It takes place in Jamaica on the country’s stunning beaches every first Sunday of December. A live percussion band plays, and a line of flaming torches lights up the start area on Negril Beach.

All along the course, reggae groups play, including the greatest hits of Bob Marley, born in Jamaica and a true icon of the genre. After the finish line, marathoners can keep the celebration going while soaking up the island’s Caribbean landscapes.

Las Vegas Marathon, United States

A race that keeps evolving, this “marathon of lights” has been run at night since 2011. That change turned it into the biggest night race in the world, with more than 50,000 bibs each year. It is an original urban course in a larger-than-life city, right in the middle of the desert. Runners cruise down Las Vegas Boulevard past some of the city’s most legendary hotels. Police officers on Harleys manage traffic. It is your chance to shine like a marathon star

In this selection, there is something for every type of runner. Which of these marathons makes you want to sign up the most? Join us on social media and tell us!

L’article 10 Stunning and Unusual Marathons Worldwide, Your Next Bucket-List Race est apparu en premier sur RunMotion Running Coach.

Are you about to dive into the adventure of a multi-day hike or trekking trip? An incredible mountain journey is waiting for you. You’ll discover new trails, maybe sleep under the stars or in a hut and possibly even learn to love, or at least tolerate, bad weather. But backpacking always leaves you with unforgettable memories, and it’s a brilliant way to stay fit in summer with real endurance training. So how do you plan your next mountain adventure? Here are our tips to help you prepare at your best.

Set the goal for your multi-day hike

Why go on a multi-day hike in the first place? That’s probably the first question to ask when planning your trip. Is it for athletic performance? (a crossing, a personal challenge, a record attempt…) Is it for pure enjoyment? To explore a famous long-distance trail like a GR route (Grande Randonnée)? To reach a specific place?

What about accommodation? Are you sleeping in a tent or staying in mountain huts? Will you be semi self-sufficient for food? Fully self-sufficient? How many of you are going?

When you define the purpose of your hike, it becomes much easier to gauge the difficulty and plan the logistics. Don’t skip this step, it’s what will let you enjoy the mountains to the fullest later on.

Choose your hiking route

If your goal is performance, you can pick technical routes with lots of elevation gain, like the legendary GR20 in Corsica or a Vanoise traverse. If your goal is to hike long days in the mountains, you might prefer less technical terrain but longer distances. The Camino de Santiago routes are a great example.

And then there’s the must-do Tour du Mont-Blanc (TMB) if you’re in the area or want to follow the iconic UTMB trails. If you’re going as a group, make sure the route suits everyone, not everyone will have the same fitness level or mountain experience.

Once you’ve chosen your route, you can assess how hard it will be. Gather as much information as possible about where you’re going, possible accommodations, current trail conditions, weather patterns, everything that impacts safety and performance.

Depending on where you plan your trekking adventure, check the forecast trends to decide the best departure date.

Plan your daily stages

Why plan each stage? First, if you’re sleeping in huts, you’ll need to book your nights and meals. If you’re camping, some areas are protected and you won’t be allowed to pitch your tent. Your finish point also becomes the next day’s starting point. And of course, mountains are unpredictable. Planning your stages helps you prepare backup routes, especially in high mountain terrain if the weather turns. It’s also smart to have shorter alternatives in case someone is struggling or gets injured.

Thinking ahead for each stage also helps you understand the day’s elevation profile and plan your fueling and hydration. Even before you leave, you’ll have a clear idea of the stage difficulty and how long you’ll be out there (departure time, expected arrival, and so on).

You can map each stage using apps, then export it as a GPX file so you can follow the track on your GPS watch on the day.

Before you head out on a multi-day hike…

In the last few days before departure, it’s time to check all your gear and make sure you know how to use it. There’s nothing worse than trying to pitch your tent in the rain without knowing how, or realizing your headlamp batteries are dead. If you have a backyard, do a full test run. Make sure you’ve got everything you need, and if not, you still have time to pick up what’s missing.

From three days out, check the weather every day. You might need extra gear or even a route change, especially in high mountains. Let someone close to you know about your plan. Don’t hesitate to share the details of each stage and who you’re going with.

Choose the right gear

How do you choose the right gear for a multi-day hike? It depends on a few key factors: trip duration, location, how self-sufficient you’ll be, whether you’re camping or staying in huts, and more. Still, there are essentials you should always pack:

• For sleeping : a tent, a hammock, a tarp, a sleeping bag, a pillow…
• For eating : a stove, fuel, a lighter, a food container, cutlery, soft flasks or a hydration bladder…
• For clothing : t-shirt, shorts, arm sleeves, cap, socks, underwear, waterproof jacket and pants, warm layers…
• For hygiene : toothpaste, toothbrush, toilet paper, sunscreen…
• For first aid : a small kit with plasters, disinfectant, a tick remover, small scissors, bandages, anti-chafing cream, an emergency blanket…
• For navigation : a GPS watch with the route, a phone, a power bank, a charger, spare batteries, a map…

Now you’re ready to start your trekking adventure. If you’ve got a little extra space, bring a small camera to capture it all. Prefer two wheels? Here are our tips to become a bikepacking pro. Already into trail running or want to start trail running ? Learn how to get a personalized trail running training plan with RunMotion Coach.

L’article Backpacking Trekking: How to Plan a Multi-Day Hike Like a Pro est apparu en premier sur RunMotion Running Coach.

You drink water during your long runs or races? That’s good. But is it enough? Not always. Staying hydrated is essential for events lasting more than 2 hours. Still, water alone doesn’t always keep hydration on point during long or high-intensity efforts. When you sweat, you lose more than water, you also lose minerals that are crucial for performance: electrolytes.

Electrolytes play a key role in how your body works, especially for endurance athletes. Cramps, fatigue, a sudden drop in energy, these can all be signs of an electrolyte imbalance or deficiency. Understanding what they do, and learning how to build them into your hydration routine, is a game-changer for progressing in training and avoiding off days on race day.

Hydration and electrolyte loss: the link people often forget

When you run or train, you sweat. And with sweat, you lose a lot more than water. You also lose a significant amount of electrolyte minerals like sodium, potassium, magnesium, and calcium. These are essential for fluid balance, efficient muscle contractions, and proper nerve signaling.

A study published in the Journal of the International Society of Sports Nutrition (JISSN, 2019) highlights that sodium loss through sweat can reach 1000 to 2000 mg per liter of sweat, depending on effort intensity, heat, and individual sweat rate. So yes, drinking only water can dilute these minerals and make the imbalance worse.

Electrolytes: a must-have ally for runners

Electrolytes are not a minor detail in sports nutrition. Getting enough electrolytes helps you hydrate more effectively, because these minerals support fluid retention and circulation. They also help reduce fatigue by keeping your nervous system and muscles working smoothly during exercise.
Electrolytes can help prevent cramps, which are often linked to mineral imbalances. They also support recovery by helping your body restore fluid and mineral balance after a workout. In short, they matter year-round, for every athlete, whatever your level.

When should you take electrolytes during training and racing?

You may need electrolyte supplements in several situations. Before or after a hard session, your body can benefit from extra minerals. In hot weather, you sweat more and electrolyte loss increases. And if you feel unusually drained, an electrolyte-enhanced hydration strategy can help you get your energy back.

Drinking water is still non-negotiable, of course. But in certain conditions, water + electrolytes is even better. It helps you replace losses more efficiently and support your performance over time. For runs longer than two hours, electrolytes become a true essential.

Which minerals should you look for in a good electrolyte supplement?

Not all supplements are created equal. To be effective, a quality electrolyte supplement should include the four key minerals: sodium, potassium, magnesium, and calcium. Here are the approximate amounts recommended during exercise (according to the American College of Sports Medicine):

• Sodium: between 300 and 700 mg per liter of drink (adjust based on how much you sweat),
• Potassium: about 150 to 250 mg per liter,
• Magnesium: between 50 and 100 mg per liter,
• Calcium: around 100 to 200 mg per liter.

Be careful, more is not better. Taking too much is pointless, and can even be risky if you go far beyond recommended doses.

Sodium is the mineral you lose the most through sweat, and the one you need to replace first. Potassium and calcium help with nerve transmission and muscle contraction. Magnesium is especially important for limiting cramps and supporting energy production.

On top of these minerals, it’s a bonus if your electrolyte drink also includes vitamins, especially B vitamins and vitamin C, to support recovery and healthy metabolism. Antioxidants are also helpful, as they can reduce the impact of oxidative stress generated by endurance exercise.

Also, choose a supplement without sorbitol or laxative sweeteners, which can trigger unpleasant GI issues mid-run or during training.

Your race-day hydration strategy

In a marathon, it’s often hard to rely on your own drink because personal bottles at aid stations are usually reserved for elite athletes. Still, you can carry a 250 or 500 ml soft flask filled with electrolytes, then drink plain water at the aid stations.

In trail running and ultramarathons, you can fill a 500 ml soft flask with water plus electrolytes, and a second flask with a sports drink, which typically provides carbohydrates and a few minerals. At aid stations, you can drink plain water, and if it’s very hot, choose sparkling mineral water. Bring a few electrolyte tablets so you can top up your flasks regularly. That should be more than enough to stay well hydrated for long-distance efforts.

A quality pick: Baouw electrolytes

Baouw, an Alpine brand known for high-quality, natural products, offers effective electrolytes that are easy to digest and gentle on your body. Their formula includes the four essential electrolytes, sodium, potassium, magnesium, and calcium, plus B & C vitamins and antioxidants in an easily absorbed form.

The taste is natural, with no added sugar and no artificial flavors, and several options like blackberry and blackcurrant, mint and lime, or peach and passion fruit. Their electrolyte supplement is designed to mix easily in a bottle or soft flask, for optimized hydration throughout your workout or race.

In summary: electrolytes help you hydrate smarter

For long efforts, drinking water is essential, but water alone isn’t always enough for proper hydration. Electrolytes support performance and recovery. Whether you’re training for a trail race, building toward a marathon, or just very active in the summer heat, adding electrolytes to your hydration routine is a smart move for endurance performance.

Training for a marathon or a trail race? Find our nutrition tips inside the RunMotion Coach app, they pair perfectly with our personalized training plans. Enjoy your training!

L’article Electrolytes for Runners: Hydrate Better, Avoid Fatigue, Boost Performance est apparu en premier sur RunMotion Running Coach.

What better way to explore Lyon than to run through it and soak up the city’s energy? The founders of RunMotion Coach studied in Lyon and know it inside out. They want you to benefit from their local knowledge, specifically for running routes. Lyon is packed with beautiful parks and stunning viewpoints, perfect for your next run. Here are two routes that will delight locals and visitors alike.

Where to run in Lyon: Parc de la Tête d’Or and its 3.94 km loop

The first route is the obvious classic when it comes to running in Lyon. Parc de la Tête d’Or is the go-to jogging spot for countless Lyon runners. The big advantage is simple, you can run as many laps as you want depending on your goals, your fitness, and how you feel that day. And you do not have to worry about traffic.

The loop around Parc de la Tête d’Or is about 4 km, and we suggest a few landmarks at each kilometre so you can track your pace.

Our starting point is the East entrance, opposite Boulevard du 11 Novembre. Once you go under the bridge, on your right you will see a road sign (a “Do Not Enter” sign) on a sidewalk. That is kilometre 0.

Parc de la Tête d’Or loop, counter-clockwise

Most runners do the Tête d’Or loop counter-clockwise. The route is very easy to remember, basically you stay on the outer paths as much as possible.

After about 300 m, take the path on the right, then you hit a 200 m uphill before rolling into the downhill. Kilometre 1 is a few metres before the first gate of the Cité Internationale.

For almost a kilometre, the surface is soft underfoot. Kilometre 2 is just before the Porte des Enfants du Rhône, the main entrance, opposite Pont Churchill (photo above).

Kilometre 3 is just before the greenhouses, near the Porte du Lycée du Parc entrance. In total, the full loop is 3,940 m, a perfect escape in one of Lyon’s favourite parks.

Parc de la Tête d’Or opening hours

The Parc de la Tête d’Or opening hours are:

Summer hours, 15 April to 14 October: 6:30 am to 10:30 pm.
Winter hours, 15 October to 14 April: 6:30 am to 8:30 pm.

Looking to level up your running performance? Parc de la Tête d’Or is ideal for interval training sessions, tempo runs, and structured endurance workouts. The RunMotion Coach digital coach is here to guide you and keep you motivated as you train. When I was an engineering student in Lyon, Parc de la Tête d’Or was my favourite playground for a run. I probably still have a few PRs and Strava segments there…

Fourvière hill for the best Lyon panorama and a cultural running route

Our second running route in Lyon takes you right through the city centre. It is not the easiest run in Lyon, but it is absolutely worth it. You start at Place des Terreaux and head up to Fourvière, via Bellecour.

Perfect for discovering, or rediscovering, the “capital of the Gauls.” The view from Fourvière hill more than pays back the climb. Even better, the route stays fairly short, about 5.5 km (around 3.4 miles) with roughly 120 m of elevation gain.

The start is at Place des Terreaux, opposite the Hôtel de Ville (City Hall). Head towards the Opera House, then turn right onto Rue de la République towards Bellecour. Once you reach Bellecour, follow Place Bellecour along the right side, then take Pont Bonaparte.

A bit further on your right, you will arrive in front of Saint-Jean Cathedral. Take the road straight ahead (Rue Tramassac). Take a breath because the Montée du Chemin Neuf is about to begin. Run at your own pace, it is a long climb. We never said running in Lyon was easy.

At the top, when it starts to level out, take the first road on the right, Rue Pierre Marion. At the end of Rue Pierre Marion, turn right onto Rue de l’Antiquaille, then you should find the paths through the Fourvière gardens. Keep going straight, stay in the park as long as you can, and continue under the Fourvière Basilica.

A spectacular view of Lyon, just a few steps away

Then climb up to the Fourvière viewpoint using the stairs. You have earned a pause to take in the incredible panoramic view of Lyon.

After enjoying the view, you can start the descent through Parc de Fourvière, then continue down Montée du Garillan before dropping back onto Rue Saint-Jean. Turn left, then run along the banks of the Saône. Cross Pont de la Feuillée opposite Gare Saint-Paul.

You are almost there. Take Rue Constantine and you are back at Place des Terreaux. If you want to extend the run, the best option is to keep going along the Saône riverbanks.

More places to run in Lyon and around the city

Beyond these two great running routes in Lyon, you should also try the Rhône riverbanks, nicely developed for pedestrians and cyclists, perfect for an easy run or a steady endurance session.

Another solid option is Parc de Parilly, which even has a tartan track, one of the most accessible places for track-style workouts in Lyon.

If you want to get away for long runs and find a real nature vibe, the Grand Parc de Miribel-Jonage is an excellent playground, especially along the Jonage canal.

Trail running routes around Lyon

Finally, if you are hunting hills, you can run up Croix-Rousse in the city. For trail running near Lyon, head to the Monts d’Or and the Monts du Lyonnais, where the SaintéLyon passes.

After the effort comes the reward. Since Lyon is France’s gastronomy capital, treat yourself to a great meal in the restaurants and traditional bouchons of Vieux Lyon and the Presqu’île. That is how you combine running in Lyon with eating well.

One last thing, Jooks was developed in Lyon. They created virtual running routes in major cities across Europe and around the world, perfect for exploring new places on the run.

L’article Best Running Routes in Lyon: Tête d’Or Loop and Fourvière Climb est apparu en premier sur RunMotion Running Coach.

The running world is packed with inspiring stories, but Steve Way’s is in a league of its own. How does someone overweight, who’s never played sports and smokes up to a pack a day, turn into a 2:15 marathon runner and earn a call-up to the England team? Who knows, you might be a hidden champion too, or the next person to fall in love with endurance running.

The turning point for Steve Way

At 33, Steve Way weighed over 100 kg. He had a stressful job and smoked up to 20 cigarettes a day, which left him coughing hard at night. His only connection to sport was watching football on TV, pizza slice in one hand and a beer in the other.

Steve Way finally decided to change something: “I didn’t have a goal in life. I needed to find something that could help me lose weight and stop smoking. I needed the opposite addiction, I needed a passion.” That passion became running.

Steve Way runs his first marathon in 3:07

In 2006, Steve Way signed up for the London Marathon and, after only three weeks of training, managed to run just over three hours. Not bad for a first attempt.

Then he put his trainers away and slipped back into his old habits for a little over a year.

He got a grip again and decided to train seriously. In seven months, Steve Way discovered talent he never knew he had. Suddenly, he was 100th at the London Marathon in 2:35:26, no small feat. His friends barely recognised him, running made him genuinely happy: “Now I’ve got the best of both worlds. I still enjoy a social life, even if I don’t go clubbing anymore, but I have passion and excitement in my life.”

Selected for Team England 8 years later…

It sounds easy, doesn’t it? But to get there, Steve Way had to make sacrifices. He left a very well-paid IT job with punishing hours for a less demanding role.

That allowed him to push his training volume up to 200 kilometres a week (about 125 miles): “I’m a bit selfish because training takes a lot of time. When I got married, I wasn’t the person I am now, but my wife is very understanding. She sees how happy it makes me, and the passion it brings to our relationship.”

In 2014, Steve Way even earned a spot on Team England for the Commonwealth Games, thanks to finishing as the third Brit (behind Mo Farah and Chris Thompson, seriously…) at the London Marathon, running 2:16. He placed 10th in the Commonwealth Games marathon and dropped his personal best to 2:15:16. That same year, he ran 100 km in 6:19:20, a new British record.

Steve Way was a great runner who had no idea what he was capable of. His rise is unreal, and this love for running completely transformed him. It’s never too late to start. If you want better health, more energy, and a real training goal, what are you waiting for? Lace up and run.

RunMotion Coach offers training plans to quit smoking or lose weight by running. Trust the digital coach by downloading the app. Then there’s only one thing left to do, go run.

L’article From 100kg Smoker to 2:15 Marathoner, Steve Way’s Incredible Comeback est apparu en premier sur RunMotion Running Coach.

Recovery is a core part of every runner’s training. If you don’t take recovery seriously, you can slip into overtraining. Self-massage paired with a few shiatsu acupressure points can help you recover faster, reduce muscle soreness (DOMS), and prevent injuries.

If you want more general tips to improve your post-workout recovery, head here.

You’ve basically got two kinds of recovery, couch recovery or active recovery .

And yeah, sadly the most effective one isn’t the couch one.

Active recovery helps your tissues “switch back on” faster. In other words, you’ll reduce soreness and lower your risk of injury after hard training.

What types of self-massage are there?

It’s usually recommended to massage from bottom to top for each muscle, starting with the calves, then moving up to the thighs. Here are a few methods you can use.

Shiatsu

Inspired by Traditional Chinese Medicine, this practice aims to restore the flow of vital energy in areas where it’s considered deficient or excessive. It uses precise acupressure points, drawn from acupuncture pathways, to bring the body back into balance and support healing.

For recovery after a tough workout, this technique is especially useful for addressing specific pains that showed up after training, or the ones that tend to appear the day after.

Shiatsu is typically done by a professional, but some points and self-massage techniques can be done on your own.

Self-massage

When you run, your legs take a beating (no surprise there ). In Traditional Chinese Medicine, six meridians run through the legs, and your running can affect them.

Practicing self-massage can help stimulate the following organs: the stomach, spleen, pancreas, liver, bladder, gallbladder, and kidneys.

This practice helps you relax the muscles and loosen the fascia (muscles, nerves, bones, blood vessels).

Self-massage benefits for runners

• Helps prevent injuries
• Reduces muscle soreness (DOMS)
• A feel-good moment just for you
• Decreases fatigue
• Relaxing
• Free

When and how should you do self-massage?

You can do self-massage at any time of day. If you do it in the evening, it can help you unwind and sleep better, especially after a hard session or intense endurance workout.

First, here are two exercises that can also double as a warm-up.

This is often practiced in martial arts like aikido to activate blood circulation.

From bottom to top, you’ll tap along your limbs using your fist (inner side).

Arm self-massage

• Stand up and extend one arm in front of you.
• Using your fist, tap the outside of the arm, from the hand up to the shoulder.
• Once you reach the shoulder, come back down tapping the inside of the arm, down to the wrist.
• Repeat two more times, then switch arms and do the same on the other side.

Leg self-massage

• Stand with your knees slightly bent.
• With your fists closed, tap along the outside of your legs from the hips down to the feet.
• Then move back up from the ankles to the hips, tapping this time on the inside of the legs.
• Repeat these actions three times.

Thigh self-massage

You can use massage oils if you want, ideally arnica-based oils (like Weleda). Red Tiger Balm can also be used for more targeted muscle or joint pain. Be careful with Tiger Balm though, it has a strong effect and acts like a topical anti-inflammatory/analgesic.

Knead the area and find the spot that gives you the most relief.

• Apply pressure with your thumb along a line on the outside of the femur. If you want more pressure, you can also use your elbow.
• Do the same on the inside of the femur, starting from the knee. Bend your leg a bit more to stay comfortable.

Repeat as many times as you like.

Knee self-massage

Warning: pressure should be light here, it’s a sensitive area.

• Knee bent
• Warm up the sides of the knee
• Warm up the top of the knee
• Gently massage under the knee with your fingers
• Lay the leg flat and, using your fingers, mobilize the kneecap

Three points under the kneecap, in the small hollows:

• Press your thumb on the inner side of the lower kneecap,
• Press your thumb just under the kneecap
• And on the outer side of the kneecap

Repeat several times from the inside to the outside. This can help flush metabolic waste and limit inflammation.

Calf self-massage

• Bend your leg, with your foot flat on the ground,
• Massage behind the knee
• Using both thumbs facing each other, apply pressure and move down the calf along a line through the middle
• In the center of the calf, in the “gap” between the muscles, about 3 cm below the knee, there’s a point that can help reduce cramps. Press it with a small circular motion for around 30 seconds.

Shin self-massage

• Apply pressure with your thumb along the outside edge of your shin down to the ankle.
• Starting again from the ankle, press along the inside edge of the shin, along a line between the bone and the muscles.

Recovery acupressure points

ZU SAN LI

This point helps tone the body, especially the legs, and can support swollen legs and knee pain. You can use it daily without any problem.

To find it:

• Place four finger-widths (using the hand opposite the leg you’re working on) below the kneecap, then rotate your hand downward (your middle finger should land on the shin). Move your middle finger one finger-width outward. The point is under your middle finger where, when you flex your foot, you feel the muscle contract.
• Massage using strong circular pressure for two to three minutes.

YANG LING QUAN

It can help reduce muscle issues like cramps, tightness, tendon pain, and spasms, and it may help “free up” the knee after a sprain.

To find it:

• Sit down with your foot flat on the floor
• On the outer side of the leg just below the knee, locate the bony bump, the head of the fibula. The point is just below this bump, right next to the bone.

Here are a few simple exercises that I hope will help you improve your recovery.

The foam roller

What is it?

Foam rollers are foam cylinders in different sizes. They help reduce the build-up of knots, boost blood flow, and improve mobility and flexibility.

How do you use it?

Roll the foam roller over your muscles (calves, quads, back, etc.), especially over tight spots, applying pressure for about 30 seconds until the pain goes away or at least eases.

Be careful, don’t roll directly over joints or over recent muscle injuries.

Foam roller tip

Roll in the direction of the muscle fibers, from bottom to top.

We’re sharing a video from our partner adidas Runtastic with foam roller exercises.

We hope these tips help you. Have a great training block and an even better active recovery!

L’article Recover Faster After Running: Self-Massage, Shiatsu and Foam Roller est apparu en premier sur RunMotion Running Coach.

When Xuane Nguyen steps onto the start line of the Backyard Ultra des Barjots, he knows he is about to dive into something extraordinary.

What he does not know yet is that he will spend nearly three days running almost non-stop, that he will string together 66 loops of 6.706 km and cover 443 kilometres in total before finally stopping.
It is a jaw-dropping endurance performance, and it captures exactly what makes the Backyard Ultra so unique. There is no set distance. No finish line to chase. Just one question: How many times will you be able to go back out?

The Backyard Ultra, where the last runner standing wins

Created by Lazarus Lake, also the mastermind behind the legendary Barkley, the Backyard Ultra is built on a simple rule: every hour on the hour, runners start a 6.706-kilometre loop. To stay in the game, you must finish the loop before the hour is up. Back at base camp, whatever time is left can be used to eat, hydrate, change clothes, or try to recover.
Then a new hour starts.
And a new loop.
Until only one runner is still able to head back out.

This format completely reshapes your approach to running: speed becomes secondary. What matters is your ability to endure, manage fatigue, and keep showing up.

“At first, it feels like it is easy”

That is one of the classic traps of the Backyard Ultra.
The early loops can feel almost harmless for a trail runner used to long distances. The pace is controlled, the aid is close, the body feels fresh.
But as Xuane explains, the real difficulty is not in the first hours. It builds gradually, often when runners start stacking fatigue, sleep deprivation, and muscle soreness.

The Backyard Ultra is the kind of endurance event where every small mistake eventually comes back to cost you, sometimes dozens of hours later.

Running 443 kilometres, above all, a lesson in pacing and management

When you hear 443 kilometres, your mind immediately goes to exceptional physical capacity.

Of course, endurance fitness matters. But Xuane’s result is driven mainly by his ability to manage effort. In a Backyard Ultra, going out too fast gives you no advantage. If anything, it is a mistake. The best runners constantly try to save energy by holding a comfortable pace, cutting out wasted effort, optimising every stop at base camp, and planning ahead for the hours to come.

Loop after loop, the race becomes a continuous exercise in self-control and smart ultra running strategy.

Sleep, the invisible opponent

After a typical sleepless night, most of us already struggle to stay focused. Now imagine running through two nights in a row…

One of the most fascinating parts of Xuane’s story is precisely his sleep management. In a Backyard Ultra, every minute is valuable. Do you grab a few minutes of sleep? Is it better to stay awake? How do you recover enough before the next start?
Little by little, these questions become more important than running pace itself. The difference is often made by who can keep moving despite the sleep deprivation.

As much a mental adventure as a physical one

As the hours pass, the Backyard Ultra reveals another truth: your legs are not always the limiting factor.

Xuane describes how the goal shifts over time. At first, you might think about a distance, then about the next night. After that, it becomes simply the next loop, then just making it to the next start. The race breaks down into smaller and smaller targets.

This ability to stay locked into the present moment is often what keeps you going when the body starts sending loud signals of fatigue.

A unique atmosphere in the trail running world

Paradoxically, the Backyard Ultra is one of the most competitive and most friendly races out there. Rivals share the same base camp, cross paths every hour, and live through the same challenges.
And the deeper the race goes, the more the remaining runners develop genuine mutual respect, because everyone knows that the other person’s performance also fuels their own adventure. To chase records or reach extraordinary distances, you need others to keep heading back out too.

That dynamic creates a one-of-a-kind atmosphere many participants describe as addictive.

What Xuane’s experience teaches us

Beyond the 443 kilometres, Xuane’s story highlights a few universal lessons for endurance athletes. The first is that big performances are rarely built on constant heroics. They usually come from an accumulation of simple good decisions:

• start conservatively;
• fuel regularly;
• accept slowing down;
• stay focused on the next step.

The second lesson is about the mental game. A Backyard Ultra does not require you to believe it will be easy. It requires you to accept that tough moments will come, and to keep going anyway.

Finally, it reminds us that endurance is often less about speed and more about patience, pacing, and resilience.

Why are Backyard Ultras attracting more and more trail runners?

The growing popularity of Backyard Ultras is probably no accident. In a world obsessed with split times and rankings, this format offers a different view of performance. It is not only about running fast, it is about managing energy, sleep, emotions, and motivation, sometimes over several days.

A Backyard Ultra is not just a race, it is an exploration of your own limits. And sometimes, as Xuane proved with his breakthrough ultra endurance feat, those limits are much farther away than you think.

This article is an excerpt from the episode “Backyard Ultra: the format that pushes runners to their limits, with Xuâne Nguyen” from the podcast BPM by RunMotion Coach.

L’article Backyard Ultra Explained: How Xuane Nguyen Ran 443 km in 3 Days est apparu en premier sur RunMotion Running Coach.

If you’re reading this, it might be because you don’t have enough time to train. Or maybe winter weather (cold, rain, snow) makes you want to stay indoors instead of heading out. Either way, training at home is absolutely doable if you get a little organised. There are plenty of smart ways to get your workout done at home.

How to do a workout at home

Let’s be honest, training at home every single day isn’t the best way to maximise progress and performance. Still, some sessions are perfect to do indoors when the weather is too rough or when you simply don’t have time for anything else. Here’s how to set yourself up to train at home and keep your endurance training moving forward.

Plan your at-home workouts

The best way to make sure you actually train is to plan it. When you schedule your session, you force yourself to free up a time slot and commit to getting it done. When the moment comes, you won’t be able to dodge it. On top of that, it boosts motivation and helps you stay focused for your workout.

Planning also helps you prepare any gear you’ll need and gives you a clear idea of how long the session will take. In a way, planning is already half the training.

Set up a training space

If you decide to train at home, it’s important to make room when it’s time to start so you have enough space and can move comfortably. Most of the time, it just means pushing a few pieces of furniture back and moving your mother-in-law’s vase somewhere safe.

We recommend choosing a room with a window because you’ll heat up quickly.

Use a timer

You’ll often work with reps, but also with time intervals. It’s important to have a watch with a stopwatch, or you can buy a timer in a sports store. You’ll be more consistent, and your training will be more effective for running performance and trail running fitness.

Find your motivation

If you’re training at home, it might also be because you didn’t feel motivated to go outside. So it’s important to create motivation indoors. For example, put on music with a speaker. If your neighbours think it’s too loud, invite them to do the session with you. Training solo is great, but training with others is even better. So if your friends are free, plan a group workout. Finally, you can put a workout video on your TV and follow along. Here’s a great example you could use for your session.

S&C and strength training exercises to do at home

Training at home with strength work is absolutely possible. No equipment needed? Yep, you can do an S&C (general strength and conditioning) session with no gear at all. That said, if you want to make your sessions more specific and varied for endurance performance, you can buy a few small accessories like resistance bands, light dumbbells, a balance disc, and more.

No-equipment S&C

To build your at-home S&C session with no equipment, pick from the exercises below and fully personalise your workout. In the RunMotion Coach app, you’ll find S&C sessions every week.

• High knees in place (cardio)
• Butt kicks in place (cardio)
• Straight-leg kicks in place (cardio)
• Jump rope without a rope (cardio)
• Burpees (cardio)
• Mountain climbers (core, planks)
• Planks (front, back, side) (core, planks)
• Core work (sit-ups, scissors, crunches, obliques) (core, planks)
• Squats (glutes, quads)
• Wall sit (glutes, quads)
• Lunges (hamstrings)
• Calf raises (calves)
• Dips (triceps)

For this type of session, it’s best to set a work interval for each exercise. If you only count reps, you might rush the movement just to get it over with. For example, pick 6 exercises and do 30 seconds of work with 30 seconds of recovery between each one. Once you’ve done them all, take a 3 to 5 minute break, then start another block. Don’t forget to adjust the work time and number of exercises to your level.

There are also S&C programmes in RunMotion Coach!

More specific strength work

To improve and mix up your strength training, you can use everyday objects around you or buy a bit of small equipment. You can follow the same structure as above by choosing a few exercises from the list. For some moves, you can add variations. For lunges, for example, you can hold a dumbbell plate to increase the challenge. Here’s a list of small training tools you can find in sports stores.

• Light dumbbells
• Balance disc
• Resistance bands
• Medicine ball
• Weighted vest or weighted backpack
• Ab wheel
• Jump rope

With this small equipment, you can add even more exercises to your list and make your sessions more varied.

Train your cardio at home

If you want to add cardio exercises at home, it’s definitely possible. Of course, it’s easier if you have an indoor trainer, a stationary bike, a rowing machine, or a treadmill. But don’t worry, you can build aerobic fitness and endurance without all that gear.

Keep in mind that an S&C session using 30 seconds of work and 30 seconds of recovery is already an excellent cardio workout. To fine-tune your at-home cardio session, you can do other exercises like stepping quickly onto a chair, alternating left and right legs. If you’re lucky enough to have stairs, you can do stair repeats with variations: one step at a time, skipping steps, hopping, single-leg work. It will also improve your balance and proprioception. Finally, you can put a Zumba class on your TV and burn a ton of calories.

Now you’ve seen that training at home is totally possible. Just don’t forget the fundamentals of training: hydrate well, warm up properly, and recover well to avoid injuries. Enjoy your at-home session.

You can also prepare your road running or trail running goals with the RunMotion Coach app, a coaching app that gives you a personalised training plan.

L’article At-Home S&C and Cardio Workouts for Runners est apparu en premier sur RunMotion Running Coach.

Lots of us set New Year’s resolutions. One of the most popular is running. “This year I’m really getting back into it!”, “This year I’m running my first marathon”, “This year I’m dropping a few kilos”, etc. Here are practical tips to choose the right goal, stay consistent, and actually follow through.

Running resolutions, set a goal you can realistically reach

First, pick a goal that truly means something to you. It needs to be achievable, but still ambitious enough to light a fire and keep you motivated.

Try to make it measurable. For example, if you just want to enjoy running again, set a frequency goal, run 3 times per week, 10 times per month, or go for a Sunday morning run with the family. If your goal is weight loss, write down the target weight you want to reach.

A race goal for your resolutions?

Do you want to finish a race that matters to you, or chase a time goal, break 4 hours or 3 hours in the marathon, go sub-40 in the 10K? Choose the race or races you want to do, then sign up.

Once you’re registered, you can’t really back out That leaves less room for the classic “I’ll see if I’m ready”, which often turns training into guesswork.

Set a timeline that makes sense. Give yourself short and mid-term targets. Your first checkpoints should be a few weeks away, and your big motivating goal a few months out. Not in 2 years, that’s too far away, unless you plan intermediate milestones for the coming year.

Prepare properly

Once your goal is set, you need a training plan that fits. Sometimes motivation makes us overdo it, “I’m going to pile on the miles right away to start the year strong.” A better approach is to build up gradually and lay down solid foundations for endurance, performance, and injury prevention.

Assess your current fitness

If you’re returning to running after a long break, your body has lost some of its running-specific fitness. You may have gained a bit of weight too. It’s normal if your first strides feel heavy and your breathing is tough. Take your time and follow training that matches where you are right now.

Start with easy runs during the first few weeks. Easy aerobic endurance, running at a comfortable pace, helps stimulate your cardiovascular system and recondition your muscles for running. It also kick-starts your metabolism to get back to your healthy racing weight.

If it feels too hard, alternate running and walking, it’s just as effective. If you already have a running background, you can restart with a 30-minute easy run, then add 5 to 10 minutes to each session. Progressive overload is key.

Focus on how you feel. You can use a heart rate strap to check your heart rate, but don’t obsess over pace right away.

If you already feel fit at the start of the year

If you kept running well over the holidays, you can jump into a more demanding training block. Make sure you dress properly for cold-weather running, and start building toward your goal now.

Don’t wait until you’re exactly 12 weeks from race day to start a marathon training plan. The RunMotion Coach app gives you a tailored running program no matter how far out you are (even 5 months before). The plan evolves based on your feedback and your schedule.

Resolutions, build great habits for S&C

Runners don’t always love general strength and conditioning (S&C). Set a weekly target, for example, do core work twice a week. To make it a real routine, pick the days and the time. For example, Wednesday and Sunday morning.

You also need the right exercises, you can find them in the RunMotion Coach app.

Good luck with your New Year’s resolutions, whether you’re training for health, weight loss, or competition!

L’article New Year Running Resolutions That Stick, Smart Goals, Training, and S&C est apparu en premier sur RunMotion Running Coach.