Easy endurance running makes up 70 to 80% of your training. It is the foundation of running training and also of performance. Every athlete, even top champions, does easy endurance runs. Even if the pace feels very slow, it will naturally improve with consistent training. You can improve your running endurance. As it gets better, you will feel more relaxed on your runs and more efficient, which will help you progress.

Run regularly and keep it easy

You already know that building endurance does not happen overnight. It is a long-term process, but it is absolutely worth it. Endurance can be tracked using the endurance index. You can calculate your current endurance index, then check it again in a few months to see your progress.

Our very first tip to improve your endurance is to run regularly. That does not mean every day. It depends on your level, but you do need to get your body used to the effort, easy, but a little longer.

Stick to your easy endurance pace. Your breathing should feel comfortable, you should be able to talk. You can use your heart rate to double-check your intensity. If you have a chest strap, even better, it is more accurate. In endurance you should be between 60 and 70% of your maximum heart rate.

When you start to notice your heart rate dropping at the same pace, and that pace feels easier and easier, it is a clear sign your aerobic endurance is improving.

Improve your running form

To run more efficiently and waste as little energy as possible, good running form is essential. Improving your running technique starts with a few simple cues.

• Use your arms well and keep them swinging straight forward and back
• Relax your shoulders
• Stand tall and open your chest
• Your foot strike should land around the midfoot
• Stay strong through your core
• Keep your stride natural, do not force longer or shorter steps

To improve your running technique, you will find drills-based workouts in the RunMotion Coach training plans. These are short exercises that help you improve your stride and overall running economy.

Add short intensity sessions

As mentioned at the start of this article, endurance accounts for 70 to 80% of your training. The rest goes to intensity sessions. That is what helps you gain speed and give your endurance a boost. By doing interval workouts with longer sustained efforts, like fartlek runs or threshold sessions, you also increase your endurance capacity.

In the RunMotion Coach programs, you will find longer intensity sessions like fartleks (for example, 3×8 minutes at 10K pace).

Do strength training

Build durability and power with strength training. You can create a simple routine to do 1 to 2 times per week. Strength work is also a great way to train your cardio. All you need is to set up a circuit by combining a few exercises, decide how many rounds you want to do, and how long you stay on each movement.

Here are a few exercises you can include in your routine:

• Forward and reverse lunges
• Squats
• Calf raises
• Plank and core work
• Wall sit
• Squat jumps
• Mountain climbers
• Burpees

We recommend starting with two blocks and increasing progressively once you feel comfortable. For your strength sessions to be effective, there is no need to chase the maximum number of reps. Take the time to do each movement correctly and with control.

Now that you have all the keys to improve your running endurance, the next step is simply to apply these tips. You can download the RunMotion Coach app to help you reach this goal with a personalized, adapted training plan. Happy training!

L’article Boost Your Running Endurance: 4 Proven Training Upgrades est apparu en premier sur RunMotion Running Coach.

In 2026, artificial intelligence is everywhere. A lot of runners now use ChatGPT to generate a marathon, half marathon, or 10K training plan in just a few seconds.

It’s fast. It’s convenient. And it’s often tempting.

You ask a question, you get a structured plan. Intervals, long run, target pace—everything looks consistent. On paper, it can be hard to spot the difference between that and a plan built by a coach.

But when it comes to truly personalized run coaching, there’s a real gap between a general-purpose conversational tool and a specialized running coaching app like RunMotion Coach. The difference comes down to training logic, load management, and the ability to guide you week after week, not just answer once.

ChatGPT: a great starting point… but not real coaching

ChatGPT can be genuinely helpful. It can explain training fundamentals, introduce key concepts like vVO2max, threshold, or easy endurance running, and generate a sample plan that fits your schedule.

Compared with downloading a random PDF plan from Google, it’s clearly a step up. It answers your questions, tweaks a few variables, and rephrases when you don’t understand.

So yes: ChatGPT is better than a static plan. But it’s still a general-purpose tool—and that’s where the limits begin.

The hidden problem: when AI sounds confident

Language models can produce extremely convincing answers, with a confident tone and a logical structure. But they can also deliver imperfect—or even inconsistent—recommendations without it being obvious at first glance.

In running, that can look like too much weekly mileage, intensity distributed the wrong way, or progressions that ramp up too quickly. Sometimes, you don’t even know what training methodology the plan is based on. Is it polarized training? A pyramidal model? A simple mash-up of plans found online? There’s no way to tell.

Anyone who uses ChatGPT professionally knows the pattern: it works well most of the time, but it can take several prompts to get something truly coherent. And in some cases, it tries too hard to agree with you instead of challenging you. If you say you want to jump from four to seven sessions per week, it can build that plan—even if there’s a very real injury risk when the progression isn’t managed carefully.

If you don’t have solid training knowledge, you can’t really judge whether the plan is scientifically sound, tailored to your profile, or safe enough.

And in running, one mistake in load progression can quickly lead to Achilles or patellar tendinopathy, IT band syndrome, shin splints, or even a stress fracture. That’s not theoretical—it’s what happens in the real world.

With a conversational tool, everything depends on the quality of your prompt. A vague prompt can produce a random plan—and you won’t always have the tools to realize it.

The golden rule every coach respects: progressive overload

In coaching, there’s one fundamental rule: progressive training load.

Increasing volume or intensity too fast is one of the biggest drivers of injury. Every experienced coach knows this.

A conversational model can generate an ambitious plan, add an extra hard workout, or cut recovery weeks short. Not because it’s “trying to harm you,” but because it doesn’t follow your real training history. It doesn’t know your exact previous weeks, your accumulated fatigue, your physiological adaptation, or your injury background.

A true coaching system, on the other hand, tracks your weekly load, monitors your progression, factors in your workout feedback, and adjusts what comes next automatically. It doesn’t just output a program—it actively manages your training.

That’s the whole difference.

When you’re a beginner, you can’t really evaluate it

Imagine you’re brand new to running. You ask: “Build me a 3:30 marathon plan.”

ChatGPT gives you a structured schedule with interval sessions, long runs, and marathon-pace workouts. It looks legit.

But how do you know the paces are truly matched to your level? That the balance between easy running and intensity is right? That recovery is sufficient? That the plan respects your physiology?

Without a training background, you can’t really assess relevance. Maybe it fits. Maybe it doesn’t. That’s where the risk shows up.

Why a specialized app goes further

A coaching app like RunMotion Coach is built on an algorithmic foundation designed by experts, including Guillaume Adam—former French national team athlete, certified coach, researcher at MIT in Boston, and at CNRS.

The algorithms aren’t improvised. Since 2018, they’ve been grounded in training science, informed by academic research, and shaped by the founders’ experience. They’re refined every year using data from thousands of runners and eight years of user feedback through customer support.

You’re not dealing with an AI “making up” a plan. You’re using a structured training engine built for long-term progress and safer performance gains.

Dynamic monitoring, not a one-off answer

A plan generated by ChatGPT remains a text response that does what you ask. Want to move a workout to next week? It can do that—without necessarily rebalancing the following days or checking whether the change makes sense for your overall training load.

A coaching app works differently. It analyzes each completed session, adjusts what comes next, reduces load when you’re fatigued, and reshapes the schedule when life happens.

Beyond the running plan itself, RunMotion Coach includes a complete strength & conditioning module, stretching, and mental preparation. Training isn’t only about running—it’s about all the performance and injury-prevention levers.

At that point, it’s no longer “a plan.” It’s a system.

AI, yes. But with guardrails.

Artificial intelligence can be an amazing tool to analyze workouts and generate personalized feedback. But in a specialized app, it isn’t left alone to define the backbone of your training plan.

It runs with precise prompts, defined constraints, algorithmic safety checks, and a validated training structure. The algorithm remains in charge. AI adds value by enriching, refining, and personalizing.

Without a framework, AI can become unpredictable. With a strong framework, it becomes a powerful performance tool.

A simple example

You miss your Sunday long run and ask ChatGPT what to do. It might suggest moving it, adding it mid-week, or skipping it.

But it doesn’t know your peak week, your recovery status, how close you are to race day, or your injury history.

A coaching app does. It knows whether you’re in a heavy week or a down week, whether your acute-to-chronic workload ratio is stable, and whether you’re approaching the taper. It adjusts based on all those variables—not just the question you asked in the moment.

ChatGPT to learn, specialized coaching to improve

ChatGPT is an excellent learning tool if you’ve got time—and enough knowledge to challenge its answers and catch potential mistakes.

But for personalized, safe, and performance-optimized run coaching, a specialized app still wins. It combines a coherent training architecture, controlled progression, continuous data analysis, human expertise embedded in the algorithm, and AI that’s guided—not unleashed.

In short, ChatGPT is more advanced than a static PDF plan.
But specialized coaching is more reliable than ChatGPT.

If your goal is simply to explore training concepts, ChatGPT can be enough.
If your goal is long-term improvement, fewer injuries, and better endurance performance, real specialized coaching through an app like RunMotion Coach remains the most effective solution.

L’article ChatGPT vs a Running Coach App: Which Marathon Plan Actually Works? est apparu en premier sur RunMotion Running Coach.

Running the Boston Marathon is a true milestone for thousands of runners. This iconic American race is a pioneer: it’s been held since 1897—long before the famous New York City Marathon, which first took place in 1970. Boston is one of the 6 World Marathon Majors alongside Tokyo, London, Berlin, Chicago, and New York. Every year, around 30,000 marathoners and 500,000 spectators come together for this incredible celebration of endurance running.

The Boston Marathon, the oldest annually held marathon

The marathon was introduced in 1896 at the first modern Olympic Games in Athens, created to reenact the legend of Pheidippides. John Graham, manager of the U.S. marathon team at those Games, decided to organize a marathon in Boston the following year.

Back then, the race started in Ashland, on the outskirts of Boston, and finished in downtown Boston. At the time, the Boston Marathon was 39.4 kilometers long.

From 1924 onward, the start moved to the town of Hopkinton to match the official marathon distance (42.195 km), set by the international federation in 1921. Since the beginning, the Boston Marathon has always been held on Patriot’s Day—so it’s always the third Monday in April.

The Boston Marathon course is demanding

From the suburbs to downtown Boston

The Boston Marathon is a point-to-point race. The start and finish lines are nearly 40 kilometers apart. Even though the course trends downhill overall, the total elevation gain is 165 m and the total elevation loss is 280 m—making the course profile far from “easy.”

The toughest stretch is almost certainly the series of four climbs in Newton between kilometers 26 and 33. And the final one, Heartbreak Hill, definitely lives up to its name!

A course that can’t be certified for a world record

In 2011, Kenyan runner Geoffrey Mutai ran a blistering 2:03:02—faster than the official marathon world record at the time. But it wasn’t ratified as a world record. For a record to be valid, the elevation drop between start and finish must be less than 42 m. Those two points also can’t be more than 21 km apart—rules designed to account for factors like a strong tailwind, which played a role that year.

That said, if you run a personal best, it will still count as your official PR through the French Athletics Federation (FFA) or other national athletics federations.

How to enter the Boston Marathon: a highly coveted bib

In 1970, the club that organizes the race, the Boston Athletic Association, introduced qualifying standards. Unlike most marathons where anyone can register, you need to hit a qualifying time to be eligible: under 3:05 for men under 35, and under 3:35 for women under 35, to be allowed to sign up for the Boston Marathon.

Boston’s qualifying time gets more generous with age, of course. But even running the exact standard isn’t always enough depending on how many people apply. In 2018, runners had to be about three minutes faster than the stated time to secure a spot.

“Running Boston,” as locals say, is a real achievement for thousands of runners.

If you truly want in, there are also charity entries, where you can earn a bib by raising $1,500 for a nonprofit.

Memorable Boston Marathon editions

Kathrine Switzer, one of the pioneers who ran in 1967

Women weren’t officially allowed to run the Boston Marathon until 1972, after the U.S. federation decided the year before to authorize women in long-distance races. At the time, many still claimed women were physiologically incapable of covering such distances.

The fight led by women like Kathrine Switzer undoubtedly helped women earn the right to race. In 1967, the American registered using a men’s bib under the name “K. V. Switzer.” During the marathon, the race director tried to rip off Switzer’s bib and stop her from continuing.

The incident caused a national scandal. Kathrine Switzer finished in 4:20, an hour after another American, Bobbi Gibb, who ran without a bib. Bobbi Gibb had already run in 1966 and was later retroactively recognized as the women’s winner of the 1966, 1967, and 1968 editions.

Even so, Kathrine Switzer remains the symbol of women’s fight to be allowed to run marathons—and she inspired thousands of runners around the world.

“Boston Strong” after the 2013 bombing

On April 15, 2013, two homemade bombs exploded just meters from the Boston Marathon finish line as thousands of marathoners were still crossing. The attack killed 3 people and injured 264. One of the terrorists was killed during a chase two days later. The other was captured after a five-day manhunt that held America in suspense.

Boston’s residents showed incredible resilience and united around a new motto: Boston Strong. “They failed because Bostonians refused to be intimidated,” said U.S. President Barack Obama. The films Patriot’s Day (released in 2016) and Stronger (released in 2017) recount the events.

The brutal weather at the 2018 Boston Marathon

On April 16, 2018, brutal conditions—pouring rain and violent wind—completely reshaped the race. A huge number of runners had to drop out because of the cold, with some suffering hypothermia.

Japan’s Yuki Kawauchi won the 2018 Boston Marathon in 2:18:59. A non-professional athlete, he’s famous for racing around ten marathons a year—often in outstanding times. He’s the runner with the most sub-2:15 finishes (over 60) and is closing in on 100 marathons under 2:20.

That day changed his life. Legend has it he handed in his resignation the next day to devote himself fully to running.

That urge to run the Boston Marathon

As for me, watching the Boston Marathon in 2017—when I was an athlete with the Boston Athletic Association—made me want to take on the marathon distance. I was working at MIT in Boston on predicting running performance.

At that time, I was racing shorter distances, especially the 1500 m. I became the sixth athlete in the club’s history to run under 4 minutes for the mile (1609 m). But it was at the Boston Marathon that I knew I’d one day jump into the marathon adventure!

And you—do you dream of running the Boston Marathon one day? If you’re looking to prepare for this once-in-a-lifetime event or to qualify for Boston, the RunMotion Coach Running app is there for you! It will build your personalized, progressive marathon training plan. Perfect for showing up ready to have an unforgettable race day experience.

L’article Boston Marathon Guide: Course, Qualifying Times & Iconic History est apparu en premier sur RunMotion Running Coach.

Running is one of the most accessible sports out there. In France, around 5 million people run regularly (more than once a week). Whether you call it running, jogging, or an easy run depending on the pace, this boom has helped make sport available to everyone. But are we all actually prepared and strong enough for it, so we can truly prevent running injuries?

What causes running injuries?

Before you can learn how to prevent running injuries, you need to understand why they happen. In running, the most common injuries include shin splints, IT band syndrome, muscle strains, Achilles tendinopathy, patellofemoral pain syndrome, and more.

When you get injured, it usually comes down to a combination of factors. The main one is mechanical. Every time you run, your body (muscles, bones, joints) absorbs impact. In other words, you are applying mechanical stress to your system. Your body can handle a certain amount of stress, but once you cross the line, you start to see pain and injury show up.

No body is perfectly symmetrical. Most of us have small imbalances (one leg slightly longer than the other, for example). Another area then compensates, which increases the mechanical load on that structure. Very often, that is exactly where the injury appears.

There are also many other reasons runners get injured. Training that is too intense (overtraining), worn-out shoes, poor foot strike mechanics, overall fatigue, unhealthy lifestyle habits, a poor warm-up, not enough recovery, and more.

Build strength so your body can handle the load

To help your body better tolerate the mechanical stress of running, strength training is key.

We recommend at least one strength or core session per week. Strength training or “general conditioning” sessions can last anywhere from 20 minutes to 1 hour. The idea is simple, short exercises that target one muscle or muscle group for a short interval (30 seconds to 1 minute).

With consistent strength work, muscle fibers become tougher, tendons tolerate repeated sessions better, and bones adapt and become stronger. You will handle training loads better and reduce your risk of running injuries.

The RunMotion Coach app includes general conditioning sessions directly in your weekly training plan.

Warm up before you go hard

Warm-up is a full part of training. It helps you perform better during the workout, and it also reduces your injury risk.

What does a good warm-up look like?

• At least 20 minutes of easy running (low intensity)
• Mobilize your joints (ankles, knees, hips, etc.)
• Dynamic stretching (each stretch should stay under 5 seconds and remain active)
• Running drills (high knees, butt kicks, side shuffles, etc.)
• A few progressive strides

If you still feel stiff after this routine, add more running drills or extend your initial easy jog. Warm-ups are highly individual, you can build the routine that works best for you.

What matters most is a smooth progression of intensity. Start easy, then gradually build up until you reach a higher intensity during your strides.

Train smarter to prevent running injuries

Training too fast and too often is one of the biggest injury risk factors in running. As explained earlier, your body is exposed to high mechanical stress too frequently, until something finally gives. That is why learning to run at low intensity, especially on easy runs, is essential. You might feel like you are not running very fast, and that is normal. Your body needs time to recover from harder workouts. In fact, running slow helps you improve.

If you feel overly tired on the day of a hard workout, do not force it and risk getting injured. You can do it the next day if you feel better. Listen to your body, and pay attention to both overall fatigue and muscle fatigue. Ideally, leave at least 48 to 72 hours of recovery between two high-intensity sessions.

Recover well so you do not get injured

Recovery matters, a lot. There are plenty of simple habits you can use to recover faster and reduce running injuries.

• Self-massage: helpful for reducing muscle tightness (focus on calves, quads, glutes, lower back, etc.)
• Stretching: you can stretch after an easy run or on a rest day. It helps reduce soreness and relax tight muscles. Improving flexibility is recommended to lower the risk of pulls and strains.
• Hydration: aim for at least 500 ml of water per hour of exercise. After training, mineral waters rich in magnesium can help replenish electrolytes.
• Nutrition: after a workout, your body needs to refuel. This short window is often called the “metabolic window”. It starts right after exercise and lasts up to about one hour. That is the best time to get quality carbs and protein in.
• Sleep: it sounds basic, but sleep is a major recovery tool. Aim for at least 7 to 8 hours per night. It is generally better to fall asleep before 10:30 pm and wake up earlier rather than the other way around.

You can also use compression recovery socks, electrical muscle stimulation, or cold baths to support recovery.

Do not do what 57% of runners do

Now you have practical advice and strategies to prevent running injuries. Remember, training is personal and depends on many factors. Not all runners are equal when it comes to injury risk. 57% get injured once every 3 years or more often, while 43% are almost never injured.

Of course, following a training plan that manages training load helps lower your risk of injury. That training load is taken into account in the RunMotion Coach app, and it also includes strength training sessions.

Keep listening to your body, notice fatigue early, and back off before it is too late. Prevention beats rehab every time.

L’article How to Prevent Running Injuries: Smart Training and Recovery Tips est apparu en premier sur RunMotion Running Coach.

“Born to Run” might ring a bell as a Bruce Springsteen song. But it’s also a running book — and not just any running book. In the US, the buzz around it has been huge. So huge, in fact, that Christopher McDougall’s “Born to Run” became a true bestseller. At its core, “Born to Run” is a return to the roots of running — back to the idea that running is part of our human instinct.

A few reasons you’ll want to read “Born to Run”

The book kicks off with doctors telling Christopher McDougall he should quit running because of repeated injuries. A runner with modest PRs, he decides instead to go searching for the Tarahumara tribe in the Copper Canyons of northern Mexico.

This tribe has managed to stay relatively untouched by the outside world — and they’re famous for running incredible distances every day… in sandals (huaraches, as they call them). For them, running is inseparable from tradition, community, and play.

Meeting them isn’t exactly easy: the area is controlled by dangerous drug traffickers. And the author has to track down the mysterious Caballo Blanco — an American living as a recluse in the canyons — before he can even get close to the Tarahumara.

A running book—and the bible of minimalist running

The book is packed with stories from iconic ultra-marathons, legendary middle-distance champions, and unforgettable ultra trail runners. It also makes you question whether many running injuries might be caused by shoes with too much cushioning.

You’ll discover how Homo sapiens evolved the ability to run for very long distances. Over hours, a human can effectively “outrun” an antelope: because the animal can’t regulate heat as efficiently as we can, it eventually collapses from exhaustion.

Humans were made to cover phenomenal distances — often barefoot — thanks to feet built from a complex network of bones. The foot is an engineering masterpiece that doesn’t necessarily need artificial cushioning (at least on softer ground). The title “Born to Run” isn’t a random choice…

An adventure story powered by people you’ll never forget

More than anything, this is a book about adventure and human connection—one that will delight any running enthusiast. Rather than spoil it all, we strongly encourage you to read it.

Without a doubt, Caballo Blanco’s attempt to set up a race between the Tarahumara — arguably the best long-distance runners in the world yet virtually unknown — and a handful of some of the most lovable American ultra-runners will keep you hooked.

To keep it short, here are a few English reviews below to make you want to read it. You’ll understand why it became a true bible for barefoot and minimalist runners across the Atlantic. Enjoy!

Born to Run reviews

« A fascinating and inspiring true adventure story, based on humans pushing themselves to the limits. A brillantly written account of extraordinary entrance… it’s destinated to become a classic. » Ranulph Fiennes

« Hugely entretaining… this is one of the most joyful and engaging books about running to appear for many years. » Irish Times

« Wonderful. It’s funny, insigthful, captivating, and a great and beautiful discovery. The book inspires anyone who seeks to live more fully or to run faster. I just loved this book. » Lynne Cox

« A bible for the barefoot running community. » Ben Fogle, Telegraph

L’article Born to Run: Why This Running Book Will Fire Up Your Training est apparu en premier sur RunMotion Running Coach.

This legendary Paris race attracts runners of all levels. Whether you’re training for your first half marathon, aiming to set a new half marathon PR (personal record), or using it as a tune-up race before a marathon, the 21.1K distance is the perfect challenge.

To perform at your best on race day, you’ll need a structured half marathon training plan that develops both your physical fitness and mental strength. Below, you’ll find practical training advice and key workout types to help you reach your goal.

First Half Marathon? A Challenge Within Reach

If this is your first half marathon, don’t worry — the distance is absolutely achievable with proper preparation.

Ideally, you should have already raced a 10K to build a solid aerobic base. Your half marathon training should begin about 12 weeks before race day (earlier if possible). With a progressive, structured plan and consistent weekly mileage, you’ll toe the start line feeling confident and ready.

Consistency beats intensity. Focus on gradual mileage increases, proper recovery, and smart pacing.

Chasing a PR or Preparing for a Marathon?

For experienced runners, the half marathon is the perfect opportunity to:

• Test your current fitness
• Dial in your race pace strategy
• Benchmark your progress before a full marathon

Many marathon training plans include a half marathon 3–4 weeks before race day as a key fitness check. It’s an excellent way to rehearse fueling, pacing, and race-day execution.

If your goal is a new half marathon PR, optimize your training by:

• Increasing weekly mileage progressively
• Adding structured interval workouts
• Including sustained efforts at goal half marathon pace
• Prioritizing recovery and race nutrition
• Reviewing past training cycles to identify improvement areas

Smarter preparation leads to measurable gains in endurance and performance.

Key Half Marathon Workouts to Include in Your Plan

Easy Runs

These runs form the foundation of your training. Run at a conversational pace — you should be able to speak in full sentences without gasping for air.

Benefits:

• Builds aerobic capacity
• Strengthens your cardiovascular system
• Improves fat utilization
• Supports recovery between hard sessions

A strong aerobic base is essential for sustaining pace over 21.1 km (13.1 miles).

Long Runs

Long runs are critical for half marathon success. They help your body adapt to extended effort and improve fatigue resistance.

Typically run at an easy to moderate pace (slightly slower than goal race pace), long runs:

• Improve muscular endurance
• Enhance glycogen storage
• Build mental resilience
• Prepare you for the final miles of the race

Half Marathon Pace Workouts

These sessions help you lock into your goal race pace.

Examples include:

• 2 × 20 minutes at goal half marathon pace
• 3 × 3 km at race pace
• Progressive tempo runs finishing at race pace

They teach you to control your effort and develop race-specific endurance.

VO2 Max Intervals (Speed Work)

VO2 max training improves your aerobic ceiling and running economy.

Examples:

• 10–12 × 400m at 5K pace with 60 seconds recovery
• 6 × 800m at 10K pace
• 5 × 1,000m at slightly faster than half marathon pace

These sessions increase your speed reserve, making race pace feel more sustainable.

Example 4-Day Half Marathon Training Week

• Monday: VO2 Max – 12 × 400m at 5K pace (1-minute recovery)
• Wednesday: Easy run – 60 minutes conversational pace
• Thursday: Goal pace workout – 2 × 20 minutes at half marathon pace
• Sunday: Long run – 15 km at moderate effort

This balanced structure builds endurance, speed, and race specificity.

Strength Training: The Performance Multiplier

The final kilometers of a half marathon are often the toughest — especially at the HOKA Semi de Paris, where late-course elevation can challenge tired legs.

Adding strength training for runners at least once per week offers major benefits:

• Improves muscular strength and durability
• Enhances posture and running economy
• Delays fatigue
• Reduces injury risk

Two Simple Strength Exercises to Do at Home

Squats

Target the quads and glutes. Squats build lower-body power, improve hill running ability, and support knee stability.

Plank Holds

Strengthen your core to maintain efficient running form when fatigue sets in during the final miles.

The strength training module in the RunMotion Coach app (available for Premium users) provides structured sessions aligned with your running plan.

RunMotion Coach: How It Works

With RunMotion Coach, you can set the HOKA Semi de Paris as your goal race and receive a personalized training plan tailored to:

• Your running level (beginner to advanced)
• Preferred terrain (track, road, trail, hills)
• Your schedule — you choose your training days
• Your current fitness and fatigue level
• Synced workouts from your GPS watch

Download the RunMotion Coach running app and start training smarter.

RunMotion Coach is the Official Coach of the HOKA Semi de Paris.

L’article How to Prepare for the HOKA Paris Half Marathon est apparu en premier sur RunMotion Running Coach.

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

Recovering well right after the race

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

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

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

Recovering well for the rest of the day

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

Recovering in the days after the race

Recovering after a 5km or 10km race

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

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

Recovering after a half marathon

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

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

Recovering after a marathon or long effort such as ultra trail

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

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

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

Giving yourself every chance to recover well after a race

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

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

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

How to train in the upcoming weeks?

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

This will also give you time to plan your next races

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

Good recovery, and see you soon!

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

A structured triathlon training plan is important to prepare for this demanding sport that combines swimming, cycling, and running. To excel in triathlon or simply enjoy the sport, you’ll need to vary your training across the three disciplines. Let’s explore the key points of a Sprint (S), Olympic (M), or Half-Ironman (L) triathlon training plan, whether you’re a beginner or looking to level up.

Triathlon Training Plan: Swim Training

Swimming is the first segment of a triathlon. A good triathlon training plan should include swimming technique sessions, such as shoulder touch drills or kicking drills, to improve movement efficiency and breathing. New triathletes should master freestyle technique.

You can also include interval sessions, starting with a warm-up followed by 4×100 meters at high intensity. Swim sessions depend on your level and target distance (you’ll do longer intervals for L or XL formats).

Finally, you can also do endurance swimming sessions. This helps you learn to swim relaxed and build volume in a low-impact sport, reducing the risk of running injuries.

Triathlon Training Plan: Cycling Training

Cycling requires endurance and power. This is true regardless of the triathlon course profile. Riding fast on flat terrain is a skill that must be learned and trained.

Triathlon training plans may also include hilly rides to build leg strength and improve pacing uphill (especially if you’re doing Embrunman, Mont-Blanc Triathlon, Triathlon de la Madeleine, etc.). In all cases, cycling interval sessions are great to make progress.

Indoor trainer sessions can help control cadence and intensity. It’s important to focus on proper hydration and nutrition during long rides.

Triathlon Training Plan: Run Training

Running is the final segment, and it can be the toughest after swimming and cycling. A triathlon training plan must include easy aerobic runs for recovery and interval sessions to build endurance and speed.

Interval sessions should be adapted to your race distance (5km, 10km, 21km, or 42km), with race-specific pace work.

Running drills can also be beneficial, especially for athletes coming from cycling or swimming backgrounds.

Combining Disciplines & Transitions

Combined sessions, or “brick workouts,” are useful to get used to transitioning between disciplines on race day.

They involve switching quickly from swimming to cycling or cycling to running, helping you adapt to muscle changes and save time in transitions.

Recovery & Nutrition

In triathlon preparation, recovery is just as important as active training. Rest days allow your body to regenerate and adapt to training load.

Nutrition plays a key role, especially carbohydrate and protein intake after workouts to support muscle recovery. Sleep is also essential!

Your Triathlon Training Plan on RunMotion Coach

A good triathlon training plan should be balanced and progressive, taking technique, endurance, strength, and recovery into account. It must be adapted to the athlete’s level and race distance.

By following these principles, triathletes can optimize performance and fully enjoy the triathlon experience.

The RunMotion Coach app was originally a running app—a core part of our expertise. We later added cycling and swimming to deliver a complete triathlon training plan.

How Many Training Days Per Week?

In the RunMotion Coach app, you can choose your triathlon training days for running (2 to 7 sessions), plus two cycling and swimming sessions.

This means you can do up to 7 running sessions, 2 cycling sessions, 2 swim sessions, and 2 strength training sessions if you’re highly motivated, strong, and have the time!

At minimum, you can do 2–3 runs (usually easier to fit into your schedule), 1 cycling session, and 1 swim session. For many triathletes, that’s already a great base. You can of course add sessions depending on your schedule, your current training load, and your goals.

We wish you the best in your triathlon preparation! You can download the RunMotion Coach app to get your personalized triathlon training plan!

L’article Triathlon training plan: Key tips to prepare for a triathlon est apparu en premier sur RunMotion Running Coach.

The CCC® is one of the flagship races of UTMB® Mont-Blanc. The course covers a good part of the second half of the UTMB®, but with specificities. If one day you dream of running the UTMB®, the CCC is a race to put on your agenda. Covering a distance of 100 kilometers and 6000 meters of positive elevation, the start from Courmayeur – Champex – Chamonix takes place in the center of Courmayeur in Italy. Find our tips for managing your CCC®.

The CCC: A long and difficult first climb from Courmayeur

The UTMB® route passes through Courmayeur and the Bertone refuge. Even though the CCC® starts from Courmayeur, the route does not go directly to Bertone.

The start from Courmayeur (around 1200m altitude) creates a unique atmosphere in the village of Courmayeur, to the sound of Vangelis’ “Conquest of Paradise” music. A first stretch of about 1km in the center of Courmayeur allows you to start on a flat surface before slowly seeing the slope rise. The route is wide at the beginning. Even when you reach the first trails, the path remains wide, on a 4×4 track.

The UTMB® climbs to the Bertone refuge on the left at km 3, while the CCC® continues on the 4×4 track until km 4.5 in the hamlet of Tsapy. You have to take advantage of these first 4.5km to find your pace. Because the single trail starts just after this hamlet. After that, it will be very difficult to overtake in the single trail up to Tête de la Tronche at km 9.

When we say to find our pace, it means neither too fast nor too slow… Indeed, it’s 1000m of positive elevation in 4.5km, like a Vertical Kilometer, with a slight respite halfway. Therefore, you should not start too slowly at the risk of getting stuck behind a group that is too slow, but also not start too fast because besides bothering the runners behind you, there is the risk of starting too fast and giving too much while there are still more than 90km to go…

The key word remains caution on this climb to Tête de la Tronche (2584m altitude)! If you have brought poles, they will be out at the beginning of the single trail. Preserve your thighs as much as possible.

The CCC: the switch from Tête de la Tronche to Val Ferret

Once you reach the top of the endless Tête de la Tronche, it’s time to switch to the Bertone refuge. You can then start running at a moderate pace again. The Bertone refuge is at km 13 of the CCC. If the weather is clear, take the time to look at the majestic Mont-Blanc in front of you, and the Grandes Jorasses!

Then there are 12km on a balcony facing Mont-Blanc, like a roller coaster, with a continuous succession of small bumps, most of which are runnable. Try to stay as relaxed as possible, do not put too much intensity on this part. You start the short but quite steep descent towards Arnouvaz at km 25.

Passing through the Grand Col Ferret

You arrive at the end of the Val Ferret, at least in its lower part. You will have to get ready to say goodbye to Italy and climb about 750m to reach the Grand Col Ferret (2537m altitude). Often windy, it will be perceived differently depending on everyone’s sensations. If you have been cautious until now, it is quite steep but regular, and it goes much faster than the Tête de la Tronche! If you have already put too much intensity, it can already strain your thighs.

You arrive at the border between Italy and Switzerland. And less than 5km as the crow flies from Mont Dolent, the France-Italy-Switzerland border.

Welcome to Switzerland

Switzerland is welcoming! Through its villages that you will encounter later, but also by offering you a first gentle and lasting descent of nearly 20km! However, be careful, it might be a trap We often tend to push hard in the descent towards La Fouly. Some runners say that from there, we can start to let go.

It’s, in my opinion, a mistake. You still need to save your thighs. Stay in basic endurance or just slightly above. Because the descent is long. Many runners give too much in this part and end up walking for a long time to recover after La Fouly, while the part from La Fouly to the foot of the Champex Lac climb is largely runnable if you haven’t made any mistakes. The few seconds gained at the beginning of the descent to La Fouly are then paid for in several minutes of walking on the flat afterward.

La Fouly is a typical village, with a very welcoming refreshment station and volunteers. The paths near the Dranse river are very pleasant and offer shade under the trees. We are approaching the climb towards Champex Lac.

The climb to Champex Lac

The climb to Champex Lac is steep but fairly short (about 400D+). It challenges your thighs after a long flat section. You will then need to shorten your steps and use your poles for the rhythm. At the top of the climb, you arrive at the magnificent Lake Champex

The first runners have already passed in the early afternoon, but for many runners, the climb is done at night. In Champex, at km53, a refreshment station is available. It is often said that the CCC truly begins now! Even though, of course, your thighs are no longer fresh.

Don’t hesitate to take a break to start fresh. You have roughly a sequence of 3 climbs and descents of 700 to 800m elevation: Bovine, Catogne, and Tête au Vent.

The sequence Bovine, Catogne, and Tête au Vent

At the start of Champex, along the lake is flat, and the part up to the foot of the Bovine climb is generally runnable.

Bovine climb

Now, you have to deal with less fresh legs and not ask too many questions. The Bovine climb has a slight flattening before a steep but fortunately not too long ascent. The descent to Trient is quite technical, so be careful with the roots if you are passing at night. You will be glad to have trained downhill running!

Catogne climb

Another refreshment station is at Trient, a small Swiss village known for its pink church. We are at km70, and the next climb is still very steep. Fortunately, the slope softens towards the end, and when you arrive at Catogne, the descent to Vallorcine allows you to go quite fast, with a narrow path at first, a wide track towards the ski lifts, and a more technical end of the descent in the forest before reaching Vallorcine.

Vallorcine is the last “complete” refreshment station. There is a little less than 20km left, and if you have good feelings, you know you will make it. If you are struggling, you will have to start cautiously, with a little over 3km on a slight incline up to Col des Montets.

The Tête au Vent – Flégère climb

At Col des Montets, you see the wall rising for the last climb! When you get there at night (generally for runners between 50th and 1000th place), there is almost a poetic aspect. You see the fireflies of runners with headlamps wandering above you. This climb is made up of blocks of stones, in the form of stairs.

The Tête au Vent climb is legendary for CCC and UTMB runners. Those who pass it at night have an even more daunting task because as you reach Tête au Vent, the trail remains very technical until Flégère, with a lot of rocks. Runners in the top 50 and those in the second half of the ranking witness a grand spectacle with a view of the entire Mont-Blanc range!

The arrival of the CCC in Chamonix

Once you reach Flégère, which provides a light refreshment, mainly liquid, you are almost there! The descent to Chamonix is done with what you have left. If you are exhausted or feel pain, you will manage as best as you can. If you feel good, you can put your last strengths into the battle on this descent! It has many hairpin turns but is rather runnable!

When you cross the Arve, all you have to do is savor the last kilometer in the streets of Chamonix. You may already be imagining the finish arch… The applause in the streets. We’ll let you discover the atmosphere at the finish and the emotion of crossing the finish line

Equipment for the CCC

For the CCC, there is a list of mandatory gear. We let you take note of this equipment. Special attention should be paid in case of difficult weather conditions (rain, snow, cold, wind). And of course, your headlamp if you will spend a significant part of the race at night.

Regarding nutrition, the refreshment stations are generally positioned every 10 to 15km, which allows you to refuel sufficiently with water. You can also bring purees, bars, or gels for extra energy between the refreshments. We recommend that you plan your nutrition strategy in advance for your ultra trail.

For me, the CCC 2021 is an unforgettable memory with magnificent landscapes, very mild weather (almost a bit hot), and a well-controlled management to finish in 15h21 (147th).

All that’s left to do is to wish you a good race! And if you read this article early enough, do not hesitate to download RunMotion Coach, the official coach of UTMB® Mont-Blanc to prepare

Image credits: UTMB® Mont-Blanc official website

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

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

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

The UTMB start in Chamonix

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

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

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

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

The UTMB is oooooon!!!

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

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

The climb to Col de Voza

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

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

The descent to Saint-Gervais

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

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

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

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

From Saint-Gervais to Contamines-Montjoie

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

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

Col du Bonhomme – Chapieux

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

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

Chapieux – Lac Combal – Courmayeur

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

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

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

Courmayeur: The UTMB truly begins!

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

Courmayeur – Refuge Bertone – Grand Col Ferret

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

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

La Fouly – Champex Lac

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

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

Champex-Lac – Vallorcine

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

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

Vallorcine – Chamonix

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

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

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

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

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

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

Shokz (formerly AfterShokz) is now a major player in the world of sports audio gear. The brand stands out thanks to its unique bone conduction technology and its strong commitments to the sports community.

As the official partner of the UTMB World Series and the Paris Marathon, Shokz supports athletes at the most prestigious events and continues to cement its leadership in the market.

Its flagship models, the OpenRun Pro 2 and the OpenSwim Pro, each meet specific needs and appeal to the most demanding runners, trail runners, and swimmers.

Shokz OpenRun Pro 2: the ultimate companion for runners and trail runners

The Shokz OpenRun Pro 2 is the direct evolution of the previous OpenRun Pro and stands out as one of the best audio headsets for running and trail running.
Thanks to bone conduction technology, users can listen to their favorite music or podcasts while keeping their ears completely free, allowing them to remain alert to their surroundings. This feature is especially valuable for the safety of usersboth in urban environments and in the mountains.

Listening in urban environments

In the city, runners, cyclists, and pedestrians need to stay aware to remain safe. Unlike traditional in-ear headphones that completely block external noise, bone conduction headphones keep the ears open, allowing users to hear traffic noise, public announcements, and conversations around them.
This increased awareness significantly reduces the risk of accidents due to lack of attention and creates a greater sense of security. It also provides better comfort by avoiding the feeling of isolation often experienced in a busy urban environment. For anyone training in the city, the Shokz OpenRun Pro 2 is an ideal choice, combining listening pleasure with safety.

Listening on the trail or in the mountains

Shokz is a partner of the UTMB World Series, and the OpenRun Pro 2 is a perfect fit for trail running. It allows you to enjoy audio content without being cut off from external sounds. When running on technical mountain trails, hearing nature or other runners greatly improves safety. Just as in the city, where listening for vehicles and pedestrians is essential, the headphones strike the perfect balance between enjoying music and remaining alert.
Thetop sports headphones also deliver richer, more detailed sound, with improved bass compared to the previous model. The redesigned headband provides better stability and enhanced comfort, even over long distances. At a feather-light weight of just 30 grams, the OpenRun Pro 2 is easy to forget once it’s on.

Battery life now reaches 12 hours of continuous listening, covering the majority of long training sessions, mountain hike-runs, or races (since you won’t necessarily listen to music for the entire event). The quick-charge system gives you 2.5 hours of listening with only five minutes of charging.
Its Bluetooth^Ⓡ 5.3 connectivity ensures compatibility with most smartphones and GPS watches, while the dual noise-canceling microphone guarantees clear conversations even in noisy environments.

The OpenRun Pro 2 positions itself as the go-to headset for runners and trail runners who want to combine safety, comfort, and audio quality. We found nothing but strengths in these professional running headphones!

Shokz OpenSwim Pro: the 100% waterproof bone conduction headset for swimming

The Shokz OpenSwim Pro is designed for swimmers and triathletes looking for a fully waterproof headset. With an IP68 rating, it easily withstands prolonged immersion and the most demanding aquatic environments. This makes it an ideal partner for swimming in the pool, open water, the sea, or lakes.

A major innovation of this model is that the Shokz OpenSwim Pro now combines Bluetooth functionality with a 32 GB internal memory. This allows you to store playlists or podcasts directly and listen to them underwater, but also to connect the headset to your smartphone during dryland training.

The flexible headband design ensures a perfect fit, even during dives and turns. Bone conduction technology eliminates the need for in-ear buds and provides optimal comfort, even during extended sessions. Battery life reaches 9 hours in Bluetooth mode, easily covering multiple workouts without needing to recharge.

With its dual MP3/Bluetooth mode, large internal memory, and complete waterproofing, the Shokz OpenSwim Pro stands out as the best headset for regular swimmers.

OpenRun Pro 2 or OpenSwim Pro: which one should you choose for your sport?

The two models cater to different profiles. The OpenRun Pro 2 is better suited for road runners, trail runners, and cyclists thanks to its open design, light weight, and extended battery life. The OpenSwim Pro, on the other hand, is primarily intended for swimmers and triathletes who need a fully waterproof bone conduction headset capable of storing their music internally.

Shokz has managed to create audio headsets perfectly adapted to the specific needs of each discipline, while maintaining the comfort and safety that make its bone conduction technology so successful.

Detailed comparison: Shokz OpenRun Pro 2 vs Shokz OpenSwim Pro

Why choose a Shokz headset?

Shokz bone conduction technology offers several key benefits. It allows you to stay constantly aware of your surroundings, improving safety both in the city and on the trails. Comfort is also superior to traditional in-ear headphones, which can become uncomfortable during long efforts. Finally, the sound quality of the latest models, particularly the OpenRun Pro 2, has reached an impressive level for an open-ear headset.

With the OpenRun Pro 2 and OpenSwim Pro, Shokz once again demonstrates its ability to innovate and meet athletes’ needs. Whether you are a runner, trail runner, cyclist, or swimmer, you will find in these models reliable companions for training and competition. The brand, already a partner of prestigious events such as the UTMB World Series and the Paris Marathon,, is firmly established as a key player in outdoor and indoor sports.

To purchase these models or learn more, visit the official Shokz website.

L’article Shokz OpenRun Pro 2 & OpenSwim Pro: bone-conduction headphones for runners est apparu en premier sur RunMotion Running Coach.

The Ultra Trail du Mont-Blanc is probably the most prestigious trail running race in the world. Every year, at the end of August, in Chamonix, all eyes are on the greatest trail champions. Find out about UTMB records.

Now limited to 10,000 participants on all races (PTL, UTMB, CCC, TDS, OCC, MCC, YCC), each one comes to push their own limits. And some come to break the records.

Record number of victories at UTMB: Kilian Jornet, François d’Haene, Xavier Thevenard and Lizzy Hawker

In the men’s category, Kilian Jornet and François d’Haene share the record for the most victories at the Ultra Trail du Mont-Blanc. They have both won the UTMB 4 times! Xavier Thevenard has won the UTMB 3 times.

In the women’s category, British runner Lizzy Hawker has won the UTMB 5 times!

The fastest: François d’Haene

Even if the course has sometimes varied slightly due to weather conditions or choice of paths, the distance and elevation gain are generally comparable each year.

The fastest UTMB record is held by François d’Haene in 19h01’54 in 2017. Most observers agree that the 2017 edition saw an incredible battle at the front of the race between François d’Haene, Kilian Jornet, Xavier Thévenard and Jim Walmsley.

The oldest: Marco Olmo

Italian runner Marco Olmo won the UTMB twice, in 2006 and 2007, at the age of 58 in 2007! He shows that experience is important in long-distance races.

The youngest: Kilian Jornet

And yet, the year following Marco Olmo’s victory, young Kilian Jornet won the UTMB at the age of 20, in 2008. Youth and determination can also triumph.

Thanks to the story of these great champions and the mythical course around Mont-Blanc, the UTMB is a true legend in trail running. Below you will find all those who have written their name at the top of the rankings in the main event.

Men’s UTMB Results

2003: Dawa Sherpal (Nepal)
2004: Vincent Delebarre (France)
2005: Christophe Jaquerod (Switzerland)
2006: Marco Olmo (Italy)
2007: Marco Olmo (Italy)
2008: Kilian Jornet (Spain)
2009: Kilian Jornet (Spain)
2010: Jez Bragg (United Kingdom)
2011: Kilian Jornet (Spain)
2012: François d’Haene (France)
2013: Xavier Thévenard (France)
2014: François d’Haene (France)
2015: Xavier Thévenard (France)
2016: Ludovic Pommeret (France)
2017: François d’Haene (France)
2018: Xavier Thévenard (France)
2019: Pau Capell (Spain)


2020: Canceled due to the pandemic

2021: François D’Haene (France)

2022: Kilian Jornet (Spain)

2023: Jim Walmsley (United States)
2024: Vincent Bouillard (France
2025 : Tom Evans (United Kingdom)

Women’s UTMB Results

2003: Krissy Moehl (United States)
2004: Colette Borcard (Switzerland)
2005: Lizzy Hawker (United Kingdom)
2006: Karine Herry (France)
2007: Nikki Kimball (United States)
2008: Lizzy Hawker (United Kingdom)
2009: Krissy Moehl (United States)
2010: Lizzy Hawker (United Kingdom)
2011: Lizzy Hawker (United Kingdom)
2012: Lizzy Hawker (United Kingdom)
2013: Rory Bosio (United States)
2014: Rory Bosio (United States)
2015: Nathalie Mauclair (France)
2016: Caroline Chaverot (France)
2017: Nuria Picas (Spain)
2018: Francesca Canepa (Italy)
2019: Courtney Dauwalter (United States)
2020: Canceled due to the pandemic

2021: Courtney Dauwalter (United States)
2022: Katie Schide (United States)

2023: Courtney Dauwalter (United States)
2024: Katie Schide (United States)

2025: Ruth Croft (New Zealand)

Do you want to beat your personal record on the UTMB or just finish it? Here are our tips to succeed at the UTMB with a personalized training plan.

L’article UTMB Records est apparu en premier sur RunMotion Running Coach.