Triathlon is a tough, addictive sport that combines swimming, cycling, and running. If you’re a runner or trail runner looking for a fresh challenge, triathlon is an awesome choice. But don’t jump in casually, because triathlon requires specific preparation to meet the demands of the other two disciplines. In this article, you’ll find the essential tips to make a smooth transition into triathlon when you come from running.

Start at the beginning, swimming

Swimming may represent only 10 to 15% of a triathlon’s total race time, but it’s still highly demanding. For runners moving into triathlon, it’s often the biggest hurdle. If you’re not used to the water, you’ll need targeted swim training to build solid technique and real endurance.

If you’ve never really swum before, start by learning the basics of freestyle and getting comfortable with bilateral breathing before you move to longer sessions or open-water swims. When you’re at the pool, don’t hesitate to ask the lifeguards or a swim coach to watch you and correct your form. You can also dive into the fundamentals of freestyle swimming in our article or in the video below.

The key is that before the start of your first triathlon, you feel calm, comfortable, and confident in the water. Not only to perform, but also to save energy so you still have something left for the bike.

Add cycling to your training

As a runner, you already have a head start on the bike. First, you’ve built strong legs, even if they’re not yet cycling-specific. Second, you’ve probably already used cycling in your training, especially if you do trail running, either for aerobic volume or as low-impact cross-training.

To improve your cycling endurance and bike performance, begin with short, flat rides, then gradually add longer sessions, hills, and later some intensity. Above all, be consistent. That’s how you learn to choose the right gear at the right time, get smoother and more agile on the bike, improve pedaling efficiency, and develop the muscles that really matter for cycling.

Also, make sure you buy a bike that fits and get it properly adjusted. Cycling is generally lower risk than running because there’s no impact, but a poor position can quickly lead to back pain or knee issues (like tendinitis). Talk to your local bike shop or a professional bike fitter to check whether your setup is right.

Practice transitions

Triathlon transitions can feel awkward and can cost a lot of time if you’re not prepared. Practice transitions regularly, from swim to bike and from bike to run, ideally with simple brick workouts (bike then run) to make it feel automatic.

This helps you optimize your gear changes and move smoothly through the transition area to save valuable seconds on race day. It also trains your body to switch disciplines fast. Don’t expect to run as fast in a triathlon as you do in your pure running or trail races, your legs will feel very different after the bike.

At the start, if swimming is your weak point, you can also try one or more duathlons (run, bike, run) early in the season to discover multi-sport racing without the stress of open water.

Balance your training plan

If you used to run 4 or 5 times per week, don’t just stack swim sessions and bike workouts on top of that. Especially at the beginning, you’ll need to slightly scale back your running training by reducing pace, volume, or frequency. That way you can truly progress in the other disciplines without building up too much fatigue and compromising your performance.

You’re a runner starting triathlon, take it easy

It’s tempting to aim for an IRONMAN straight away, or to jump into a brutally hard race like Alpe d’Huez Triathlon, AlpsMan, or EmbrunMan from day one. But start with short-distance triathlons (often called super sprint, sprint, or Olympic distance, sometimes labeled XS, S, or M) so you can discover the triple effort calmly before tackling races that can last 10 hours or more. Ideally, give yourself at least a year of consistent swimming and cycling experience before taking on a challenge that big.

Congratulations if you’re going for your first triathlon. I hope you love it and that it brings you a ton of new skills and confidence. And if you want to keep racing running or trail events, your triathlon training will help you there too. If you want a triathlon training plan (swim, bike, run), you can download RunMotion Coach and start training today.

L’article From Runner to Triathlete: Training Tips to Nail Your First Triathlon est apparu en premier sur RunMotion Running Coach.

Summer often means holidays, the beach, and that little push to take better care of yourself. Fueled by the whole “summer body” idea, especially on social media, the goal is often to lose weight fast, but not always in the right way. And that “summer body” mindset does not really build self-confidence anyway. RunMotion Coach helps you take a healthier approach, with balanced nutrition and regular exercise all year long.

We want to help you feel good in summer and in winter, thanks to running. Our goal is simple, help you feel good in your head and in your running shoes while you reach your goals. Like the famous Latin saying goes, “A healthy mind in a healthy body”.

Effective running for a summer body all year long?

How does it work?

When you walk, run, or do any kind of physical effort, you burn calories. When you eat, drink soda, or snack, you take in calories. To lose weight and reach your summer body goal, even in winter, you generally need to be in an energy deficit, meaning you burn more calories than you consume.

Calculating your energy expenditure

Running is one of the most accessible and effective ways to burn calories and maintain your summer body in every season. When you run, you burn roughly 1 kcal per kilometer per kilogram of body weight. If you weigh 60 kg and run 10 km, that is about 600 kcal burned.

Of course, it changes with a lot of factors, heat, your speed, your running form, elevation gain, and plenty of other variables that impact your energy cost. The most important thing is to do workouts that match your level and your current fitness.

Nutrition alongside running

Careful, an energy deficit does not mean a drastic diet, deprivation, or skipping meals, despite what some summer body trends might suggest. It is the opposite. For weight loss to be effective and sustainable long term, it has to happen without all that. For example, if you follow a diet where you barely eat at certain meals, your body can respond by storing more when you do eat, to compensate. That can lead to disordered eating behaviors, which will not help you feel better in your body or your mind.

In short, you can pay attention to what you eat without going extreme. It is also a good idea to truly enjoy yourself about once a week, the famous “cheat meal”. On average, an adult woman needs around 1800 to 2200 calories per day, and an adult man around 2400 to 2600 calories per day. So the goal is to eat better, not simply eat less.

Note that if you want to go deeper on nutrition, you can consult health professionals like registered dietitians or nutritionists. They can support you and, for example, create a nutrition plan tailored to your needs alongside your running training.

How to structure your workouts to reach your summer body goal

Easy aerobic base, the pillar of your success

Easy aerobic base running is a relaxed jog pace you can hold for a long time. If you can talk while you run, you are in that easy endurance zone. For some people, a brisk walk can be their easy aerobic pace. Everyone has their own level and capacity.

After around 30 to 50 minutes of steady running, your body tends to rely more on fat as a fuel source. That is why easy aerobic runs are so effective when you are trying to lose weight. You will generally burn more overall than with just 10 minutes of all-out fast running. As the French saying goes, “Slow and steady wins the race”.

If you cannot run that long yet, no stress. Start with walking and shorter sessions. This helps your body and muscles adapt progressively to training load. Try again a few weeks later, you will be surprised by your progress.

Interval sessions, an extra boost

It is smart to vary your paces once per week. High-intensity interval training, alternating fast running with easy recovery, is a powerful way to improve fitness and performance. It can also help you reach your summer body goal faster, whatever the season. You can do it by time, for example 30 seconds fast and 30 seconds easy, or by distance.

Start with longer recovery periods and, above all, choose sessions that match your current level.

Consistency, the unbeatable foundation for a summer body

The real secret to leaning out is consistency, in both training and nutrition. Two to three workouts per week are enough, as long as you stick to them week after week. Especially if you are a beginner or not used to running, doing too much can quickly discourage you and make you quit after just one week. It is better to follow a progressive training plan over several weeks.

Also, when you are starting out, we recommend alternating walking and running so you do not put too much stress on your body and you reduce injury risk. You can even use the same idea as interval training by alternating easy running with walking recovery.

How do you stay motivated?

Run with a group

That is it, you are in. A summer body all year long is happening for you. But after one week, the motivation drops. A bit of soreness, long workdays, and you give up. First of all, no panic. You can miss a session if you are tired or simply not available.

If you know you can lose motivation easily, do not hesitate to run with a group. Ask a few friends to join you, it is a huge boost when you are not alone. When you do not feel like it, someone else will, and vice versa.

Running in the rain, brrr. Swap your run for S&C

Yes, the number one obstacle to running is the weather. When you are starting out, bad weather can derail your training. If you are still motivated, you can follow the tips in this article to run in the rain.

Otherwise, it is no big deal. You can replace your running session with some muscle strengthening and general strength and conditioning (S&C). Check out the video below, it offers a workout with exercises to get stronger and run better later on. It is a great ally for firming up your muscles and getting closer to your summer body goal.

Or, directly in the RunMotion Coach app, you can follow fully guided strength and conditioning sessions.

Sign up for races to challenge yourself

Setting a goal race to run in a few months can be a great way to stay motivated and track your progress. You have a clear target, so you stick to your training plan and enjoy race day to the fullest. I recommend a 5K or 10K to start. You can find road races near you, or in a place you love, on the race calendar Finishers, or trail races on Trail Péi.

The most important thing, feel good in your body

To wrap up, the summer body idea can be motivating. Just watch out for its downsides, especially on social media, which can end up discouraging you. There are no miracle solutions for a summer body in a few days. Everyone has their own pace, their own body, and their own abilities. If you follow the tips in this article, you will see improvements within a few weeks. Some people will lose weight quickly, others will get stronger first and then lose weight later.

In every case, you will feel much fitter when you practice regular physical activity. Even if it sounds contradictory, running is also great for your mental and physical energy. It helps your body and mind reset.

Hit your goals with RunMotion Coach

You get it now, piling on training and skipping meals is not an effective long-term strategy if you want to maintain your summer body year-round.

If you want to improve and stay motivated without putting pressure on yourself for that famous summer body, a personalized training plan is a real advantage. The RunMotion Coach app gives you sessions adapted to your level, your goals, your schedule, and your training terrain. You are guided through every workout with pace targets, time, distance, and more. Plus, you get weekly nutrition tips.

One of the biggest advantages of the premium version of the app is fully guided muscle strengthening sessions. You start the workout and you just follow the exercises. Perfect for getting started and beginning to shape your muscles for your summer body goal.

Set your main objective to “lose weight” or “wellbeing” and let the coach guide you. With the premium version, you can even choose its personality, strict, positive, or philosophical. I am sure it will keep you motivated to reach your goal.

One extra bonus, you can add cycling workouts to mix things up.

Like Vincent and many others, do not hesitate to share your success story about your year-round summer body goal.

L’article Summer Body All Year, Running Workouts, Nutrition and S&C Tips est apparu en premier sur RunMotion Running Coach.

Whether you run to race, feel better, or lose weight, you might be holding on to a common myth. Fat is not a runner’s enemy. Quite the opposite. Let’s look at why, and which fats are actually good for you.

Fat, a runner’s enemy?

People often think fat is the enemy of runners and a flat stomach. That’s true for saturated fats, like used frying oil. These are “burnt” fats that have gone through a lot of chemical changes. So no, I’m not going to tell you to eat fries, donuts, and the like every day Especially if you’re starting a running weight loss program!

The good fats: Omega-3 and omega-6

Polyunsaturated fatty acids, like omega-3 and omega-6, are essential in our diet. Why the complicated name? Polyunsaturated fatty acids are not saturated with hydrogen atoms. They support cell renewal. In other words, they help feed your cells and make cellular exchanges smoother, which matters for endurance performance, recovery, and long-term health.

You’ll find them in high concentrations in neurons and in the heart muscle. So your brain stays sharp, and your heart gets stronger, a real win for runners, marathon training, and trail running.

Omega-3 and omega-6 are called essential fatty acids because the human body absolutely needs them and cannot produce them on its own. So you have to get them directly from food.

So you’ll find omega-3 and omega-6 in olive oil, rapeseed oil, etc. right?

Not exactly. Olive oil is mainly rich in omega-9. For omega-3, go for rapeseed (canola) oil, soybean oil, flaxseed oil, hemp oil, and so on. For omega-6, choose sunflower oil, corn oil, grapeseed oil, and others.

Okay, one very scientific detail: in the omega pathways, your body can use enzymes to convert:
Omega-3 line: ALA (alpha-linolenic acid) –> EPA (eicosapentaenoic acid) –> DHA (docosahexaenoic acid)
Omega-6 line: LA (linoleic acid) –> GLA (gamma-linolenic acid) –> AA (arachidonic acid)

But since the body doesn’t convert these efficiently into EPA and DHA, prioritize small oily fish

Where can you find these essential fatty acids?

The foods that contain the most, as I mentioned, are small oily fish. For example sardines, mackerel, herring, and so on. Cod liver oil too, but in moderation, since cod liver can also accumulate heavy metals.

That means you can eat them regularly, as a starter for instance. Pair them with a big mixed salad, with canola oil and grapeseed oil for example. This is a cornerstone of the Mediterranean diet, which has proven benefits for longevity in people who eat this way.

So make sure your cells stay well hydrated by including quality fats. Omega-3s are essential for healthy heart function, and therefore for athletes. You can get most of your omega-3 from a balanced sports nutrition plan, but you can also top it up with dietary supplements.

If you want more nutrition tips, you get one every month in the Premium version of RunMotion Coach, and as your key goals get closer, especially for a marathon, a trail race, or if you choose a weight loss program.

L’article Omega-3 and Omega-6 for Runners, The Healthy Fats That Boost Endurance est apparu en premier sur RunMotion Running Coach.

Plenty of runners use a heart rate monitor and GPS to track their running sessions. These two tools can be really valuable for training, but beyond the raw numbers, what matters is knowing how to use them the right way. There’s a lot of bad advice out there, on the internet and sometimes even in magazines. So let’s clear things up with accurate, verified information.

Who am I? I’m Guillaume Adam, a high-level runner (29:31 for 10K), and I worked in a CNRS and MIT lab in Boston studying heart rate analysis at rest and during exercise. In my own training, I’ve used a chest strap and GPS daily for the past year to track progress. These two tools are useful, but they’re not mandatory to train well. In fact, I trained without them for many years

What is a heart rate monitor for?

Heart rate is one of the easiest physiological metrics to measure. It helps quantify stress on the body, which means it’s a way to gauge training load and exercise intensity. When you run or do any physical activity, your body needs more oxygen, so cardiac output and heart rate rise.

A heart rate monitor records the time between each heartbeat, what’s known as the R-R interval. Then it averages several beats to calculate an instantaneous heart rate. If you have two beats in one second, your heart rate is 120 beats per minute.

At rest, the effort is basically zero, you’re at your resting heart rate. During a maximal effort (sustained for a bit more than 2 to 3 minutes), you’ll reach your maximum heart rate. The speed you can hold for a 5 to 6 minute maximal effort is your vVO2max.

Forget the 220 minus age formula!

Everyone is different, with their own resting heart rate (RHR) and maximum heart rate (HRmax). Forget the 220 minus age formula for estimating HRmax, it’s based on broad population statistics. If you’re 40, you’re statistically more likely to have a max heart rate around 180 bpm, but you could just as easily be at 160 or 200 bpm. In a future article, we’ll go through how to determine your RHR, HRmax, and your personal training zones.

Is my heart rate monitor data reliable?

Before you rely on a heart rate monitor, it’s better to check the reliability of the data. Otherwise, using it can become counterproductive. Some cardio GPS watches use an optical sensor on the wrist. Having tested the Garmin 935 (the high-end model released in 2017), the data was not reliable at all, with differences of up to 20 to 30 bpm compared to a classic chest strap. And that was even while wearing the watch tightly, as the brand recommends. From what many runners report, wrist-based optical sensors still have room for improvement.

Chest straps are far more reliable, and while Polar is the scientific reference for accuracy, most brands offer solid chest straps for measuring heart rate. For better precision, it’s recommended to wet the strap electrodes before heading out.

You can often spot a signal error like this, if you’re running at a steady pace on flat ground and your heart rate suddenly jumps up or drops by 10 to 20 bpm.

Heart rate, a physiological metric that isn’t that easy to interpret

Heart rate is a great indicator during steady effort, once you’ve held the intensity long enough.

However, it’s not very precise when pace changes frequently. The reason is simple, heart rate kinetics are fairly slow. Here’s an example from an interval session I did. One rep was 6 minutes long. Even running at a steady pace for those 6 minutes, my heart rate took about 2 minutes to reach a steady state (most runners need around 2 to 3 minutes). So it’s not really possible to “train by heart rate” for intervals shorter than 3 minutes, at least early in the workout.

On top of that, there’s cardiac drift. At a constant speed, once steady state is reached, heart rate tends to creep upward over time. So during a longer threshold effort (around 70 to 92% of vVO2max depending on the runner), heart rate can rise by 5 bpm between minute 5 and minute 20, for example. Should you slow down to keep the same heart rate, or keep the same pace? Coaches don’t all agree, but personally I’d say it’s better to keep the same pace.

If heart rate reacts slowly and drifts, how do I use heart rate data in training?

In training, a heart rate monitor is useful as a speed limiter. Easy endurance runs (easy jogging) should help you recover and keep your muscles well oxygenated. Going too fast is counterproductive for endurance performance. Setting a heart rate ceiling is an excellent way to hold yourself back. It’s often more relevant than GPS pace because pace depends on elevation. You’re not going to surge uphill just to match your flat-ground pace

For short intervals (less than 2 minutes), you can’t use heart rate to control speed for the reasons mentioned above, heart rate responds too slowly.

That said, where heart rate monitoring becomes really useful is during the recovery phases of a workout, to check whether your heart rate hasn’t dropped too much (in that case, you can run the recovery a bit faster or shorten it), or whether it’s still too high (then you extend the recovery).

During the classic vVO2max sessions (short intervals from 30 seconds to 2 minutes), the ideal is to spend as much time as possible close to HRmax to develop your VO2max, the maximum amount of oxygen your body can use during exercise. If heart rate falls too much during recovery, you won’t be able to reach HRmax during the vVO2max set.

How do I use heart rate data on race day?

For long-distance races (marathon or trail running), a heart rate monitor can play the same role as a speed limiter to help you avoid going out too fast. As in training, heart rate takes a few minutes to reach steady state. So there’s no need to stare at your heart rate during the first 3 minutes.

How do I analyze my progress using heart rate data?

After your run, you can analyze your sessions using GPS and heart rate data. First, it helps you confirm whether you stayed in the right training zones. Over the longer term, it lets you track how your metrics evolve throughout the year. If you’re a beginner, you’ll probably see your HRmax increase over time.

For all runners, at the same speed (measured on the same course), your heart rate will usually trend lower after a few weeks of training as your body adapts and the effort feels easier. On the other hand, for the same speed, a higher heart rate can signal inefficient training (time to revisit your training plan) or general fatigue, possibly caused by overtraining or a health issue.

In another article, I explain how to define your own training zones (no, anaerobic threshold isn’t 90% of HRmax for everyone) and why you shouldn’t confuse % of vVO2max with % of heart rate.

Here, we look at how to use heart rate to measure your fitness day by day, and here’s another indicator to track fitness and see how your body responds to training: heart rate variability.

L’article How to Use Heart Rate Data to Run Faster, Smarter, and Recover Better est apparu en premier sur RunMotion Running Coach.

Body Mass Index (BMI) is used by the World Health Organization (WHO) to assess overweight and obesity. This indicator is considered valid for men and women aged 18 to 65.

Below you will find a one-click BMI calculator, then simple benchmarks to see which category you fall into, plus a few practical tips for running training.

In general, an “ideal” weight is often linked to a BMI between 18.5 and 25 kg/m². Still, BMI alone is not enough. For a clearer picture, it should be paired with a body fat measurement (which requires a specific device). A very muscular person can land in the “overweight” category even with low body fat.

BMI Calculator

Below 16.5 kg/m²: severe underweight
Between 16.5 and 18.5 kg/m²: underweight
Between 18.5 and 25 kg/m²: normal weight
Between 25 and 30 kg/m²: overweight
Above 30 kg/m²: obesity

How to Interpret BMI for Runners

Among consistent runners, it is not unusual to see BMIs around 18.5 kg/m². Just be careful not to go too low, otherwise your body can become under-fueled and weaker. To recover well from training, you need enough hydration and enough calories from quality nutrition.

As a reminder, BMI is your weight in kilograms divided by your height squared in meters. In other words, you divide your weight by your height, then you divide that result by your height again.

The force of impact with the ground depends on the runner’s mass. The higher your BMI, the higher the forces involved, which means more impact and more stress on your joints, tendons, and bones.

If your BMI is above 25 kg/m², you can add lower-impact physical activity such as brisk walking, or non-weight-bearing endurance sports like cycling or swimming, to keep impact under control while improving cardio fitness. More than ever, gradual progression in running matters so your body adapts step by step. If you want to start running, these 10 tips to start running could be useful.

Running to Lose Weight

If you want to lose weight by running, you need variety in your training and a healthy diet. The goal is simple, burn more calories than you consume.

Some paces are also more effective than others for fat burning. When you run very easy in an aerobic endurance zone, your body tends to rely more on fat oxidation. For some people, that easy endurance zone can even mean fast walking, or alternating walk and run. Check out our advice on the best paces and workouts to lose weight.

You can also download the RunMotion Coach app. We created Weight Loss programs, available in Premium mode, combining a personalized running training plan with weekly nutrition guidance. Stay consistent and you will give yourself the best chance to succeed!

L’article BMI for Runners: Calculate Yours and Train Smarter for Weight Loss est apparu en premier sur RunMotion Running Coach.

With its 750 m swim, 20 km bike, and 5 km run, the Sprint triathlon is often the perfect format to discover triathlon, or to challenge yourself with a short, intense effort.
But heads up, “Sprint” does not mean winging it. If you want to enjoy race day, it is worth following a structured Sprint triathlon training plan that matches your level.

In this article, you will find a training plan outline plus all our tips to nail your preparation in the best conditions.

Sprint triathlon: the essentials

Short, punchy, and fast-paced, the Sprint triathlon is probably the most accessible distance to jump into the swim-bike-run.

You do not need to train 15 hours a week. With a smart, well-built training plan, you can absolutely prepare for a Sprint triathlon while balancing work, family, and real life.

To reach the finish line, expect roughly 1h to 1h20 for experienced triathletes, and 1h30 to 2h for beginners. Even though the distances are “short,” Sprint racing still demands endurance, solid pacing, and above all efficient transitions. The goal is not only to be good in each discipline, it is to learn how to link them together smoothly.

Triathlon pacing plans will be available soon on RunMotion Coach.

How many weeks do you need to prepare for a Sprint triathlon?

If you are new to triathlon, we generally recommend 8 to 12 weeks of preparation. The objective is not to stack huge training volume, but rather to:

• learn to combine the three disciplines,
• build a strong endurance base,
• and set a consistent routine.

At the start, consistency will always matter more than intensity.

And if you are not comfortable in the water, we even recommend starting earlier and focusing on swimming with 2 sessions per week to progress faster. The closer you get to race day, the more specific your training becomes, intensity, transitions, pacing, and “brick” workouts (bike + run).

For more experienced triathletes, the Sprint distance is often used as an early-season race, a tune-up for a longer event, or a way to sharpen speed and explosiveness. It is also a great format to work on pacing, transitions, and high-intensity efforts.

Discover your 12-week Sprint Triathlon training plan

How many workouts per week for a Sprint triathlon?

To prepare effectively for a Sprint triathlon, plan on 1 swim session, 1 to 2 bike sessions, and 2 to 3 run sessions. That is about 5 to 6 workouts per week for a complete training plan. Not every session needs to be long. For Sprint triathlon performance, quality often beats quantity.

For example, you might include:

• a swim technique session,
• a hard bike session,
• a run interval workout,
• an easy endurance session,
• and a brick workout

A strength training or general conditioning session can also be a great addition to improve stability, prevent injuries, and handle training load better. Here is more on Strength & Conditioning (S&C).

If you want to go further, check out our article on How to organize your triathlon training week ?

Most importantly, do not neglect recovery.
In triathlon, your body has to handle three different sports. Muscle and mental fatigue can show up faster than you think. Easier days are a real part of improving.

With RunMotion Coach, your plan adapts to your level, your schedule, and how you are feeling right now.

Key sessions in a Sprint triathlon training plan

Swim technique sessions

Swimming is often the discipline that worries people the most, and it is also the one they train the least. Yet being comfortable in the water can completely change your race-day experience. In swimming, technique often matters more than raw strength.

Sessions will mainly aim to improve:

• front crawl,
• breathing,
• movement efficiency,
• body position in the water.

So you will usually prioritize drills, kick work, and breathing exercises, using short, technical sets.
To go a little further, here are 12 technique drills to improve for triathlon.

And good news, you can absolutely finish a Sprint triathlon without being a great swimmer and even without swimming front crawl. The real goal is to feel in control and exit the water without burning too much energy.

Bike intensity sessions

In any triathlon, whatever the distance, the bike is the longest leg. The challenge is not only to ride fast, but to keep enough energy to run well afterward. Bike sessions therefore often target intensity, cadence, and power.

For more experienced triathletes, some sessions can be done with a power meter to manage training zones more precisely.
An indoor trainer can also be a great option for short, efficient workouts when time is tight.

Run sessions

For running, focus on easy aerobic endurance and short intervals, like 30/30s or 400 m repeats, plus 5K-pace work. But in triathlon, running fast is not enough, you need to learn to run after cycling. Your legs are already under heavy muscular load, and the sensations can feel very different from “classic” run training.

Brick workouts

When we talk about brick workouts, we mean combining two disciplines back-to-back, bike + run, or sometimes swim + bike.
The goal is to teach your body to switch efforts quickly and improve how you feel during transitions. It is one of the most triathlon-specific sessions you can do.

A classic example:

• 45 minutes on the bike,
• then 15 minutes of progressive running right after.

At first, the sensations might feel a bit weird, but it quickly becomes a real advantage on race day.

Brick workouts are not available yet in the app RunMotion Coach, but this feature is coming soon.
In the meantime, we suggest either adding 1 to 2 km of running after your bike ride, or scheduling two sessions on the same day directly in the app.

Nutrition and recovery

Whether you are a beginner or chasing a time, recovery is part of the training.
Getting enough sleep, staying well hydrated, and eating well will help you absorb workouts, avoid energy crashes, and string training weeks together with more confidence.
For example, we recommend carbohydrates to support training load, protein after workouts, daily hydration of course, and regularly scheduling lighter weeks.
The most important thing is consistency, it is better to do a little less but stick with it for several weeks than to try to do everything from day one.

Your personalized Sprint triathlon training plan with RunMotion Coach

Training for a Sprint triathlon? RunMotion Coach offers personalized, adaptive triathlon training plans built around:

• Your schedule,
• Your fitness,
• Your personal constraints,
• and even your other sports and activities.

You will find swim, bike, and run workouts, strength training, plus guidance for recovery, nutrition, and race strategy.
All within a flexible plan designed to fit your daily life.

FAQ: Sprint triathlon

Can you prepare for a Sprint triathlon in 8 weeks?

Yes. For most athletes who already have a basic endurance foundation, 8 weeks can be enough to get ready for a Sprint triathlon. The main objective is to build consistency across all three disciplines and help your body get used to the combinations. With a progressive, realistic plan, you can absolutely make the start line in good shape.

How many training hours per week for a Sprint?

Sprint triathlon preparation usually requires between 4 and 7 hours of training per week, depending on your level, experience, and goals. A beginner can do well with short, regular sessions, while performance-focused athletes will progressively increase volume and intensity. Consistency matters more than a few isolated big weeks.

What bike do you need for a Sprint triathlon?

A standard road bike is more than enough to start a Sprint triathlon and have fun on race day. You do not need to invest right away in a time trial bike or highly technical gear. What matters most is a reliable bike that fits well and feels comfortable in training and in competition.

I am not a strong swimmer, is a Sprint triathlon still doable?

750 meters may look short to a triathlete, but it can feel long if you are a beginner or a “weak swimmer.” It is recommended to be comfortable with that distance in the pool, and ideally be able to go beyond 1000 m so you do not panic on race day. To progress, it is best to start swimming at least 3 to 4 months before the triathlon, and do at least 2 swim sessions per week to improve technique and build confidence.

Can you prepare for a Sprint triathlon without a club?

Yes, you can absolutely prepare for a Sprint triathlon without joining a club. With a structured, progressive training plan adapted to your level, you can train effectively on your own. You can also rely on coaching apps like RunMotion Coach, which includes triathlon training plans and adapts to your level and progress.

L’article Sprint Triathlon Training Plan: Get Race-Ready in 8 to 12 Weeks est apparu en premier sur RunMotion Running Coach.

Anyone who makes it to the finish line of these superhuman events is a true hero. Some will say they’re crazy to take on challenges like this. On this ultra-trail world tour, we’ll (re)discover only the non-stage races…

Before we take on the world, let’s start with a Tour de France of ultra-trails

UTMB® (Ultra-Trail du Mont-Blanc)

France is lucky to have terrain made for mountain running, whether in the Alps or the Pyrenees. When you talk about ultra-trail, how can you not think of the Ultra-Trail du Mont-Blanc. UTMB® crosses the French, Italian, and Swiss Alps with no less than 10,000 m of elevation gain over 170 km. While the same paths are often covered in 7 days on the Tour du Mont-Blanc hike, winners typically take a little over 20 hours.

The hype is so huge that registration is snapped up instantly. Getting a bib number, through a lottery, can feel almost harder than running the race… OK, that’s an exaggeration, but out of around 2,000 runners, only a bit more than half make it back to the finish in Chamonix.

Those who do are cheered like real heroes. In 2007, the first to reach the finish in Chamonix was Marco Olmo, aged 60. The following year, his successor Kilian Jornet won at just 20… Another great story, the winner of the very first CCC, Courmayeur-Champex-Chamonix, in 2006 (the “little sister” of UTMB, with 98 km and 5,550 m of elevation gain) was… a woman, Corinne Favre!

Diagonale des Fous, on Réunion Island

The Grand Raid de la Réunion is a legendary race, better known as the Diagonale des Fous. It crosses the island from southeast to northwest through the rugged highlands, finishing at the Stade de la Redoute in Saint-Denis. The course changes slightly every year. In the 2010 edition, it came close to 10,000 m of elevation gain over 163 kilometers.

Don’t be fooled, Réunion is seriously steep, with a high point at 3,071 m on Piton des Neiges. This race has a special place on the island, where every local dreams of seeing a Réunionnais take the win. After 20 years of French dominance, the 2010 edition saw Spain’s Kilian Jornet, nicknamed the ultra-terrestrial, take the crown. He was celebrated when he arrived in Saint-Denis while most of the field was still only halfway through!

To feel the magic of the Diagonale des Fous, nothing beats watching the stunning Inside Sport documentary (on this page you can find all the Inside Sport in track & field and trail running).

Festival des Templiers

Before we head off to even more far-flung races, and Réunion was already a taste of that, let’s wrap up this quick Tour de France of ultra-trails with the Endurance Trail held during the Festival des Templiers.

The Festival des Templiers is a true trail-running celebration. It brings together nearly 7,000 runners across a wide range of distances. The event takes place in Aveyron, in Millau, also famous for its 100 km race and its spectacular viaduct. The Endurance Trail is the longest race of the Festival des Templiers, with 111 km and 4,590 m of elevation gain.

The American dream of ultra-trail

The Grand Slam of Ultrarunning

How could we start exploring international trail races anywhere other than the United States, home to some of the most iconic ultra events. The Grand Slam of Ultrarunning is like tennis Grand Slams, but for ultrarunners. Four races of 100 miles (160km), with between 4,000 m and 8,000 m of elevation gain, help identify the best ultra-trail runners on the planet.

The races are the Western States 100 in California, the Vermont 100 Mile Endurance Run, the Wasatch 100 Mile Endurance Run in Utah, and the Leadville Trail 100 in Colorado. Leadville is among the toughest trail races in the world, with a start line above 3,000 m (around 10,000 ft) altitude.

The Leadville Trail 100 is famous for more than one reason. It has seen multiple victories by Tarahumara runners, from the tribe of the same name, who cover dozens of miles running every day.

In the book “Born to Run”, author Christopher McDougall goes in search of this northern Mexico tribe for whom running is a way of life. A true bestseller in the US and a bible for minimalist and barefoot runners, the book recounts several epic battles on the Leadville Trail 100. It includes the 1993 win by Tarahumara runner Victoriano Churro, aged 52, as well as the 1994 showdown between the Tarahumaras and runner Ann Trason, who went out at an unbelievable pace.

The course record is held by Matt Carpenter, considered one of the greatest mountain runners in history. In 2005, he shattered the benchmark time by more than an hour and a half to finish in 15h42’59. With an unofficial world-record VO2 max for a runner (measured at 90.2 ml/kg/min by a highly reputable American lab), it certainly doesn’t hurt.

Badwater Ultramarathon, or how to come back from Death Valley

Before we leave American soil, we have to talk about the race that calls itself the toughest in the world. Its signature twist is starting below sea level and finishing at 2,500 m altitude, over a total of 135 miles, or 217 km. This is the Badwater Ultramarathon, run in Death Valley, California…

Temperatures can push close to 50°C on the asphalt, a true hell for feet trapped inside shoes. Beyond blister risk, dehydration danger is constant. And as if that weren’t enough, some runners keep going all the way to Mount Whitney, which the race is not authorized to climb. To reassure you, fewer than a hundred athletes attempt the adventure each year.

More mountain ultra-trails

Those 135 miles are also the distance of the Brazil 135 Ultramarathon, with more than 10,000 m of elevation gain, likely the toughest race in South America. To round out mountain ultra-trail running, we also have to mention Himalayan ultras. They’re less publicized and less crowded, probably because of travel costs, but races like the Annapurna 100 and the Everest Ultra are out there.

Their elevation profiles are staggering, and they become even more brutal because oxygen gets thinner at altitude.

Africa, also a land of ultra-trails

African ground is also home to some seriously impressive ultramarathons. Even when the difficulty isn’t about terrain, you quickly realize climate can be just as devastating. The Namibian 24h Ultra Marathon covers the equivalent of three marathons back-to-back in the Namib Desert.

No less than 126 km in conditions that can reach 45°C during the day and drop to 0°C at night, basically switching from summer heat to winter cold in the same race. The desert is also the playground of the famous Marathon des Sables. It takes place in Morocco over 250 km, but this time spread across 6 stages.

Comrades, an event like no other

Even if it’s less well-known in Europe, the Comrades Marathon is the oldest ultramarathon still run today. This 90 km race in South Africa has taken place every year since 1921 (except for the interruption during World War II).

Surprisingly, the race alternates each year between an “up” profile from Durban to Pietermaritzburg and a “down” profile on the reversed route. In 2010, it counted 85 editions and more than 300,000 cumulative finishers… It only surpassed 100 finishers in a single year in 1962, but the popularity exploded. Since the 1990s, more than 10,000 runners finish every year.

In South Africa, the race is broadcast non-stop and is a major national sporting event. Journalist John Aerni-Flessner explains that there, every South African runner naturally takes part in Comrades. At school, his teachers didn’t ask if he would ever run Comrades, they asked when he would run it, because participating feels like the obvious next step. By contrast, in Europe and the United States, when he said he was racing it, people wondered if he was out of his mind.

Spartathlon, with a powerful historical echo

Back to Europe for our virtual journey, and back to the roots of long-distance running. Spartathlon follows the route of Pheidippides, the Athenian messenger who ran to Sparta to ask for help against the Persians before the Battle of Marathon in 490 BC. Historical accounts describe a run of roughly 250 km, stating he arrived the day after he left.

In 1982, runners set out to see whether this feat was actually possible, and the race was born the following year. The course record belongs to 24-hour and 48-hour specialist Yiannis Kouros. He reached Sparta in 1986 in 20h25. And because 246 km wasn’t enough for him, he once decided to do it again, there and back. For that round trip with historical flavor, you’ll still need to account for at least 53h43.

Our whirlwind look at some of the most mind-blowing ultra-trails on Earth is coming to an end. There are so many that it’s impossible to list them all. We could have talked about the many ultras in Australia and New Zealand, like the Melbourne to Sydney race at more than 800 km, the Hardrock 100 Mile Run, the Barkley 100 Mile Run and its 16,500 m of elevation gain, the SaintéLyon, …

Let’s finish, though, with the Antarctic 100km Ultra Race, the coldest 100 km in the world, in Antarctica, as the name suggests. The course record is 12h49. You’ll need to budget around €10,000 for participation costs, and temperatures down to -20°C… Totally frozen, right?

Did this ultra-trail world tour fire you up? To train for your next trail races, here are the specifics of a trail running training plan. And if you don’t feel ready to race these ultra-trails but still want to discover breathtaking places in trail mode, the Contrastes Running travel agency offers incredible getaways, with 10-day hike-and-trail trips.

L’article The World’s Toughest Ultra-Trail Races, from UTMB to Badwater est apparu en premier sur RunMotion Running Coach.

Training for a trail race? Huge respect, that is a real challenge. During your build-up or on race day, you might run into muscle cramps. They tend to show up on trail races longer than 30 km, especially in the 40 km to 80 km range, and even more often in ultras like a 100 km. To keep that pain from stopping you in your tracks, it helps to prepare for it and know how to calm it fast. Here are our six tips to prevent cramps during trail running, plus what to do to stop them if they hit.

What is a cramp? What are the symptoms?

A cramp is an involuntary, painful contraction of a muscle or muscle group. It usually comes on suddenly and can last anywhere from a few seconds to several minutes.

Types of cramps trail runners often face

Trail runners are especially prone to exercise-associated muscle cramps, which appear during hard, prolonged effort. They often strike on steep climbs or technical descents, when muscles are pushed close to their limit. Sustained intensity, paired with uneven and unstable terrain, increases the risk of sudden, painful muscle contractions.

Night cramps can also show up after a race, when muscles are tired and you are slightly dehydrated. After hours on the trails, the body is drained and recovery can feel rough, especially if post-race hydration and nutrition are not on point.

Cramps by muscle group and main causes

Cramps usually hit the muscle groups that take the biggest beating while running, especially:

Calf cramps

Your calves are heavily worked on both climbs and descents, which can make them tighten up as fatigue builds. Uphill, they work hard to drive you forward and up. Downhill, they help stabilize and absorb impact. That constant load can trigger painful cramps.

Quadriceps cramps

Your quads take a major workload, especially downhill, where they handle much of the impact and stabilization. On technical descents, they absorb shock and control speed, which can fatigue them quickly and cause cramps during a trail run.

Hamstring cramps

Your hamstrings work hard throughout a trail race, especially on uneven terrain where your stride and mechanics constantly change. They are always engaged to help with propulsion and stability, and that repeated demand can wear them down and lead to hamstring cramps.

Foot cramps

The small muscles of the feet can cramp from fatigue and repeated impact on varied, often rocky or uneven trails. Every step on unstable ground forces the feet to work for balance and grip, which raises the risk of cramping.

Back and abdominal muscle cramps

Your back and core muscles are constantly recruited to maintain posture and balance on technical terrain. It is less common, but these muscles can cramp too, especially once fatigue sets in. Solid core stability is key for efficient trail running, and excessive fatigue can spark painful contractions.

When you understand the most common types of cramps and the muscles involved, you can prepare better and prevent these issues in your trail races. Use smart training and recovery strategies to strengthen these muscle groups and build endurance, so cramps are less likely to ruin your day.

Our 6 tips to prevent cramps during a trail run or ultra-trail

Add general strength and conditioning (PPG)

General strength and conditioning, often called PPG in French training plans, is essential for building overall strength and muscular endurance, which is a major factor in preventing cramps in trail running. By adding strength work to your training plan, you prepare your muscles for long duration effort and constantly changing terrain. Even before dehydration becomes an issue, muscle weakness is one of the main reasons cramps happen during exercise.

With the RunMotion app, you get personalized training plans based on your goals, including trail-specific strength sessions. These plans include targeted strength and mobility exercises to boost performance and reduce the risk of cramps during a trail race. With RunMotion, you follow a structured program that guides your training and gets you ready for anything you might face on race day.

Progressive training matters

Progressive training builds strength and muscular endurance step by step. By gradually increasing distance and intensity, you lower the risk of muscle overload and therefore cramps. The RunMotion app factors in your training load and the intensity of recent sessions to help avoid these pitfalls.

• Vary your intensities: Alternate long endurance runs with speed sessions to get your muscles used to different demands.
• Rest and recovery: Build rest days and recovery weeks into your plan so your muscles can repair and adapt.

Hydrate properly

Proper hydration is key to preventing cramps. Drink small amounts regularly before, during, and after training or racing to keep muscles hydrated. Mineral water provides more minerals and can be alternated with regular still water.

• Before the race: Hydrate well in the days leading up to the event by sipping water regularly.
• During the race: Drink at regular intervals, about every 15 to 20 minutes, to offset sweat losses.
• After the race: Keep drinking water to rehydrate and support muscle recovery in the days after your race.

Balance your electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for proper muscle contraction. Eat electrolyte-rich foods or use supplements and isotonic sports drinks to maintain a solid electrolyte balance, especially during long endurance events.

• Electrolyte-rich foods: Banana, orange, spinach, nuts, and seeds.
• Isotonic drinks: Use sports drinks with electrolytes to stay balanced during the race.
• Electrolyte supplements: Use tablets or electrolyte gels if you have specific needs or during long races.

Choose the right gear

The right kit can help prevent cramps and improve performance. Invest in trail running shoes that match your stride and offer reliable cushioning, wear technical clothing that wicks sweat and keeps you comfortable, and consider compression socks to support blood flow.

• Trail shoes: Pick shoes with solid cushioning and traction, designed for rugged terrain.
• Technical clothing: Choose breathable, moisture-wicking fabrics to stay dry and avoid chafing.
• Compression socks: They can improve circulation and reduce muscle fatigue, which matters in long efforts like trail races. If your calves are a weak point, they are worth testing.
• Hydration pack : A hydration pack is essential for carrying key gear like gels, soft flasks, and other important equipment. It helps you stay hydrated and gives you easy access to what you need between aid stations.

Drink pickle juice to help prevent cramps

A surprising but effective way to help prevent cramps is drinking pickle juice. The exact mechanism is still debated, but it is widely used in endurance sports like cycling and trail running, and many athletes swear by it. It contains electrolytes and acetic acid, which may help relieve and prevent cramps quickly. Plenty of runners use it for its ability to restore balance and reduce muscle cramps almost instantly.

What to do if a cramp hits during a trail race?

• Slow down and walk : As soon as you feel a cramp coming on, back off immediately and walk to reduce stress on the affected muscle. This lowers tension and helps blood flow return to the area.
• Stretch gently : Lightly stretch the cramped muscle to help it relax. For a calf cramp, lean forward with the affected leg back and heel on the ground. For quad cramps, bend the knee and bring your heel toward your glutes, holding the position.
• Drink and take electrolytes : Drink water, an electrolyte drink, or pickle juice if you have it to rehydrate and restore electrolyte balance. Always carry soft flasks or electrolyte powder packets so you can mix them with water.
• Massage the area : Gently massage the cramped muscle to improve circulation and release tension. Use your hands, or a small massage roller if you carry one in your hydration pack.
• Restart gradually : Once the cramp eases, ease back into running and stay alert for signs it may return. Alternate walking and easy running until you are ready to settle back into your normal rhythm.

Prevent trail running cramps with the RunMotion Coach strength module (PPG)

With the right preparation, you can dramatically lower your risk of cramps during a trail race or ultra. Hydrate well, manage electrolytes, follow a smart training plan, dial in your nutrition, and above all listen to your body. These strategies help you run with more confidence and comfort, even on the toughest terrain and over long distances.

For the best preparation, check out the RunMotion training plans. They are designed to help you improve progressively and get ready for the race you are targeting. On top of that, the strength module (PPG) gives you specific strengthening exercises to prepare your muscles for long efforts and the unstable terrain you will face. Balanced leg strength development, including the hamstrings, is a real advantage for preventing cramps and injuries.

L’article How to Prevent Muscle Cramps in Trail Running and Ultra Races: 6 Proven Tips est apparu en premier sur RunMotion Running Coach.

The London Marathon is a truly legendary marathon. It is one of only two World Marathon Majors held in Europe, alongside the Berlin Marathon. Why runners love the London Marathon: a flat, fast course that is perfect for performance, plus an ultra-scenic route through the city. As you tick off iconic London landmarks like Tower Bridge, Big Ben and Buckingham Palace, you will also soak up a uniquely British atmosphere and the UK’s huge passion for sport and running.

The London Marathon course

The London Marathon course starts in Greenwich, famous for the Prime Meridian and its world-renowned clock. Multiple starting waves help spread runners out and keep the early miles smoother. Among the first major sights, marathoners pass the legendary Cutty Sark around km 10 (mile 6), then cross the River Thames on Tower Bridge around km 20 (mile 12). After that, you head into the famous Canary Wharf district around km 30.

You will need to avoid the marathon wall near the Tower of London, home to the Crown Jewels. Then you follow the Thames for several kilometres all the way to Westminster. The finish of the 42.195 km (or 26.2 miles) is in front of Buckingham Palace, in St James’s Park, with an absolutely electric finish-line atmosphere.

Overall, the London Marathon profile is flat, which attracts plenty of runners chasing a personal best. The depth at the front of the race, and especially under 3 hours, is even stronger than at the Paris Marathon, for example.

How to enter the London Marathon

To enter the London Marathon, you usually need to go through the ballot (lottery), almost a year before race day. It often opens in May for the following April. In many ways, getting a bib can feel even tougher than the lottery for the New York City Marathon. For non-UK runners, the odds of getting picked are roughly 1 in 10.

If you are selected, you will pay for your entry during the final registration step. The London Marathon entry fee in 2022 was £125.

If you are not successful in the ballot, you still have other options. For example, you can go through a specialised marathon tour operator.

You can also run for charity. Charity entries are a real institution in Great Britain. You run for a cause and ask friends and family to donate to your fundraising page. The list of eligible charities is available on the official London Marathon website, including organisations focused on cancer, Alzheimer’s, Parkinson’s and more.

London Marathon qualifying times

You can also register with a qualifying time based on your age group. 6,000 bibs are reserved for these runners, on a “first come, first served” basis. That means you need to be online the moment registration opens if you qualify.

A race made for serious and not-so-serious Guinness World Records

The London Marathon course record is held by Kenya’s Eliud Kipchoge in 2:02:37. He has won the race four times (2015, 2016, 2018, 2019). On the women’s side, the London Marathon record belongs to Britain’s Paula Radcliffe in 2:15:25.

Beyond runners chasing an “absolute” time, a huge number of Guinness World Records attempts take place every year at London.

In 2021, there were Guinness World Records set in pyjamas (2:51), dressed as an alien (3:23), wearing ski boots (5:30), and more.

Training plan for the London Marathon

Got a spot for the London Marathon and want to nail it? Whatever your level, a personalised marathon training plan is a major advantage, whether your goal is a new PR or simply becoming a London Marathon finisher.

You will want to have your race paces dialled in, because it is easy to lose your rhythm in a big pack. Also, the mile markers can feel a bit unsettling if you are used to kilometres. At London, you get mile markers throughout the course, and kilometre markers every 5 km.

If you want a personalised marathon training plan, you can download the RunMotion Coach app and follow an adaptive plan that evolves with your fitness, your workouts and your goals.

And honestly, we would love to support you for this marathon. RunMotion Coach has a presence in London to introduce our app, built in France in the Alps If you want RunMotion Coach in English, simply switch your phone language to English.

Photo credit: Official London Marathon website

L’article London Marathon Guide: Course, Entry, Qualifying Times, Training est apparu en premier sur RunMotion Running Coach.

Whether you’re just starting out or you’ve been training for years, nutrition is always a big question. Today, I’m going to walk you through the main food groups and nutrients, what “healthy eating” really means for athletes, and why it matters. You’ll also see how to apply these tips in your day-to-day life, so you can fuel your training, recovery, and performance with confidence.

What is a healthy diet for athletes?

Recommended intake for healthy eating

We learn it early on, different foods and nutrients play different roles in the body. We’re constantly told to eat a balanced diet, to get 5 servings of fruits and vegetables a day, and so on. But what does a “balanced diet” actually look like?

There are roughly 3 main food groups made up of different nutrients:

• Vegetables and fruit, sources of fiber, vitamins, and more
• Starchy foods, sources of carbohydrates (pasta, rice, etc.)
• Protein-rich foods (eggs, meat, fish, substitutes, etc.)

Oils and fats (lipids) deserve their own category, we’ll come back to them a bit later.

In recommendations from health organizations and scientific studies, the general idea is that these food groups should be split on your plate roughly like this:

You can probably guess it, this “standard plate” shifts a little when you’re adapting healthy eating to sports and endurance training.

Recommended intake for a healthy athlete’s diet

Your energy expenditure changes and increases when you train. Your needs aren’t the same anymore, so a healthy diet for athletes naturally looks different. Beyond simply eating a bit more overall, especially more starchy carbs, the balance on the plate tends to flip slightly. More or less, depending on the sport, you can think of an athlete’s healthy plate like this:

And of course, always paired with plain, unsweetened water.

So basically, what should I eat?

Now that you know how to structure your intake, here are practical details to build a healthy diet for athletes, especially endurance athletes like runners.

Starchy carbs

Starchy foods deserve a central place in your meals because they’re rich in complex carbohydrates. One key point, respect cooking times. Overcooking can raise the glycemic impact, meaning you’ll end up with something closer to fast-acting sugars, which is less ideal for daily health and steady endurance energy. For endurance efforts like running, complex carbs help build your fuel reserves. If you digest them well, choose whole grains for an even more complete option. They bring additional fiber, which supports good digestion and better carbohydrate absorption.

Vegetables and fruit

Vegetables and fruit are mainly sources of fiber and vitamins, and they also provide antioxidants. When you train a lot, you can create oxidative stress and inflammation. Fruits and vegetables support recovery and help buffer acidity, they’re often described as “alkalizing,” even when they taste acidic.

They’re essential for athletes and make a huge difference in staying healthy and energized. The only time you might reduce them slightly is as a race gets closer, especially if you’re prone to digestive issues.

Protein

Protein-rich foods are also essential for athletes. Protein supports muscle building and repair. Even if running doesn’t require a bodybuilder physique, strong, resilient muscle is a major performance and injury-prevention asset. Protein helps strengthen your muscles and improves recovery after training. There are many options, meat, with lean or white meat often preferred, eggs, and small fish.

And if you’re vegetarian or vegan, there are plenty of alternatives too, soy for example. The key is variety, so you get a more complete amino acid profile.

Legumes

Legumes, also called pulses, should be a core part of a healthy athlete’s diet. The most well-known are soybeans, peanuts, beans, peas, fava beans, and lentils.

Legumes are a great combo of complex carbs, fiber, and protein. That makes them an excellent choice, and they can help you avoid relying on animal protein at every single meal. It’s good for your health and for the planet.

Oils and fats, “good” vs “bad” fats?

Contrary to what people often think, fats aren’t simply “good” or “bad.” They’re just more calorie-dense than other foods. That said, some fats are more worth prioritizing.

There are several types of fats, but here we’ll focus on saturated and unsaturated fatty acids. Unsaturated fats are essential for health. You’ll find them in higher amounts in certain oils, rapeseed or canola oil for example, and in foods like avocado, fatty fish, and almonds. It’s a smart move to include a little bit every day.

Saturated fats are naturally present in everyday foods and can be useful, as long as they’re not eaten in very large quantities.

There are still some fats you should avoid as much as possible, trans fats. They’re common in heavily processed industrial foods, deep-frying oils, cakes, certain margarines, and more. These are modified fats created artificially. To spot them, check ingredient lists for hydrogenated oils.

If you want to go deeper on fats, there’s a blog post dedicated to them: Les graisses sont bonnes pour la santé et pour le coureur !Fats are good for your health and for runners!

Fast sugars

Fast sugars, like what you’ll find in candy, should be limited in your everyday diet. They can be useful in small amounts right before or during training, in specific forms like sports nutrition products such as Baouw. The rest of the time, though, they shouldn’t be a daily habit. In any case, you already get plenty of naturally occurring sugars from foods like fruits and vegetables. You don’t necessarily need more.

Why follow a healthy diet for athletes?

All of this sounds great, but what’s the point?

In practical terms, a healthy athlete’s diet helps you in everyday life. You feel fitter, you have more energy, and your body thanks you.

In an athlete’s routine, nutrition plays a major role in performance in training and on race day. Eating well helps you feel better during workouts, stay fresher toward the end of the session, recover faster, and deal with fewer sore muscles.

Injuries are over, or almost. Combined with solid sleep, a healthy diet significantly reduces injury risk. It doesn’t necessarily mean you can massively increase your training load overnight. But poor nutrition creates fatigue, and fatigue is behind a lot of injuries. Give yourself the best chance to stay healthy and keep progressing.

A few tips to stay motivated

Eating healthy as an athlete doesn’t mean a drastic diet or flipping your habits upside down. Adjust things gradually so your body and mind can adapt.

Also, healthy eating doesn’t mean you can’t enjoy a treat now and then. It’s even important to have fun with food. The goal is not to feel like you’re depriving yourself every day, that’s how you make it sustainable long term.

That’s why variety might be the most powerful tool to keep motivation high. Change flavors, try new recipes, make your meals enjoyable. Sometimes one small tweak changes everything.

Planning ahead is the key to success. Try to anticipate your meals as much as possible to save time. It helps you avoid grabbing pastries or whatever is easiest when you didn’t prep lunch the night before for work.

Snacks and specific nutrition

If you get snack cravings, instead of reaching for the first pack of cookies within arm’s reach, try nuts like almonds. They’re packed with valuable nutrients for athletes.

The quality of what you eat matters for a healthy athlete’s diet, especially for fresh products. Try to prioritize local and organic if you can.

If you want to learn the ideal athlete’s breakfast, how to eat before a race, or how to fuel during exercise, check out our dedicated blog articles.

Credits: Image from Freepik

L’article Healthy Eating for Endurance Athletes, What to Eat to Boost Performance est apparu en premier sur RunMotion Running Coach.

See or be seen, that’s the question. When you run at night, whether on the road or out on the trails, everything feels different than in daylight. A headlamp becomes more than an accessory, it’s a key piece of gear for your comfort, your safety, and your performance.

Headlamps even show up on the mandatory gear lists for certain trail races and ultra-trails.

But be careful, not all headlamps are created equal and considering the investment, it’s worth choosing wisely. Today, we’re shining a light on headlamps, true icons of ultra-trail running and a symbol of night races like the SaintéLyon.

What’s the difference between a road runner’s needs and a trail runner’s?

It’s all running, sure, but the difference between road running and trail running is the environment. Your headlamp is what helps you adapt to that environment.

A headlamp for road running

In urban running, the priority isn’t seeing, it’s being seen. City lights do most of the work, so there’s no need to chase big power. A headlamp between 100 and 200 lumens is more than enough. Go higher and you’ll mostly end up dazzling other people.

For battery life, you don’t need it to last all night. Choose a lightweight model with sensible runtime. What matters most is visibility from every angle, white light up front, a red rear LED, and a reflective headband.

A headlamp for trail running

On the trails, far from light pollution, your headlamp changes roles. It’s no longer a signal, it’s your main tool for reading the terrain, roots, rocks, and elevation changes.

Without enough power, every step demands extra focus, which eventually drains you mentally and increases your risk of falling.

The three key criteria to prioritize for trail running:

• Brightness: minimum 400 lumens for a short trail run, 700 to 1,100 lm for longer races or full-night efforts
• Battery life: at least 3 hours in normal mode for trail, 6+ hours for ultra. A headlamp dying in the middle of the night, miles from anywhere, is the scenario you absolutely want to avoid
• Water resistance: cold and moisture hurt battery performance. Go for at least IPX4, and IPX6 for tough conditions

What are the key criteria for choosing a good headlamp?

Now that we’ve covered the different needs of road runners and trail runners, let’s break down the key numbers you should keep in mind while shopping for a running headlamp.

Brightness

LED brightness is measured in lumens. To really understand what that means, you also need to separate lumens from beam distance. Contrary to what you might think, a high-lumen headlamp does not automatically light up far ahead. It depends on the beam pattern, which we’ll cover next.

For road running

As mentioned earlier, blinding people around you can put you in more danger than running with no light at all. So buying a headlamp above 300 lumens isn’t necessary. The sweet spot is usually between 150 and 300 lumens.

For trail running

To turn night into day, there are ultra-powerful, high-performance models like Petzl’s SWIFT RL and NAO RL ranges, pushing 1,200 to 1,500 lumens. But don’t worry, a model between 400 and 700 lumens is plenty for most night training runs and trail races. Plus, lower brightness usually means better battery life.

Beam pattern

We touched on it above, but beam pattern is one of the most important things when you talk about headlamp performance. There are three main types:

• Wide beams: the light is spread evenly, giving you peripheral vision. It won’t help much when you need to pick out a root on a narrow path

• Focused beams: the light throws farther, perfect for spotting obstacles early, especially in trail running

• Mixed beams (wide + focused): the best of both worlds. You can see your feet with the wide beam and look ahead in detail to anticipate your next moves

You guessed it, a mixed beam is the ideal setup, combining power and precision so you’re ready for anything, especially on technical trails. Most models offer a beam distance of around 100 to 150 m, and up to 200 m for top-end headlamps. That said, a wide-beam headlamp can be perfect for city runs. Power is lower, but you stay visible, even from behind.

Battery life

As we explained, battery life matters most in trail running. While many headlamps advertise 80 to 110 hours in eco mode, you should choose a model that delivers at least 3 hours in full power for trail running, and ideally 6 hours for ultra-trail.

That gives you enough time to go from aid station to aid station and swap either batteries (not very eco-friendly), a spare rechargeable pack, or even your whole headlamp.

Weight

The last big factor is weight. Nobody wants extra load on their head, especially if you also wear a cap or headband. That added bulk can get annoying fast. So comfort and a lightweight feel are crucial. Ideally, try it on first, since we all have different head shapes and different tolerance to weight.

If you’re buying online, aim for a headlamp under 100 g, otherwise it can start to feel restrictive. The headband should also be comfortable, not just a thin cord that’s light but becomes irritating over time.

Our recommendations

After this flood of info, we couldn’t leave you without our short selection. Here are a few models that match the criteria, depending on your needs.

For urban runners

The new Petzl Swift LT is the perfect compromise. It’s compact, lightweight, and offers multiple brightness modes so you don’t blind people around you. With 380 lumens, it’s also versatile enough to take you onto darker paths once in a while.

Silva also offers a similar model at a similarly affordable price, and it includes a red rear light. It’s the Smini. Its output is lower than the Petzl Swift LT, but it’s still plenty for city running and visibility.

For trail runners

The must-have for trail runners is without a doubt one of Petzl’s models, designed and made in France with a focus on lightweight performance. The obvious pick is the NAO RL with its 1,500 lumens and a battery built to handle anything. If you’re on a tighter budget, the Swift RL is almost as capable, and so is the IKO CORE, which can run on two energy sources (standard batteries and a rechargeable pack). All three are so light you’ll forget they’re on your head.

Another strong competitor is the Distance LT 1100 from Black Diamond, with 1,100 lumens and a tilting optical unit that improves comfort. Its technology helps you save battery by boosting to maximum power only when needed to “grab information,” then dropping back into an efficient 600-lumen mode, for a total of 4h25.

Comparison of the best running and trail headlamps for 2026

Chest lights, an alternative to headlamps?

With all this information, you’re ready to choose from the huge range of headlamps on the market. But before you decide for good, it’s worth mentioning another option, or rather a complement, to the classic headlamp, chest lights.

More and more popular in trail running and standard road running, they provide great visibility thanks to reflective straps and often a red rear light to signal your presence. It can also feel more comfortable because it reduces load around your neck and limits unwanted bouncing movements.

That said, it doesn’t replace a classic headlamp, which usually has a better-optimized beam than most chest lights on the market. The beam also follows your gaze less naturally, which can be an issue on technical sections where anticipation matters.

Many trail runners now combine both setups, headlamp plus chest light, to improve terrain reading.

For urban runs, it’s still a solution worth considering, offering the same core features with added comfort, depending on personal preference. For chest lights, we can recommend Decathlon models, which are usually very budget-friendly.

You’re now ready to light up the night. In races and in training, you can head out safely with the right running light, full visibility and a clear plan for what best matches your sport. The key models from trusted brands like Petzl, Black Diamond, and Silva won’t have any secrets left for you.

Frequently asked questions about running and trail headlamps

How many lumens do you need for trail running?

For a short trail race on technical singletrack, 400 to 700 lumens is enough. For longer races or ultra-trails like UTMB or the SaintéLyon, plan on at least 1,000 lumens to keep strong visibility on fast and technical sections.

What’s the best trail running headlamp in 2026?

The Petzl NAO RL (1,500 lm) is the go-to reference for ultra-trail thanks to its battery life and power. For a more accessible option, the Petzl Swift RL (1,100 lm, ~100 €) offers the best value for money. On a tighter budget, the Petzl IKO CORE (~70 €) is still an excellent pick with its dual power system.

Which headlamp for city running?

In urban settings, 100 to 300 lumens is enough and helps you avoid blinding other people. The Petzl Swift LT (~50 €) and the Silva Smini (~40 €) are two lightweight, versatile choices.

Do you need a waterproof headlamp for trail running?

Yes, water resistance is essential for trail running. Aim for at least IPX4 (splash resistant), and IPX6 or higher for harsh conditions (heavy rain, mud, ultra-trails). All the Petzl and Black Diamond headlamps mentioned in this article meet these criteria.

How much battery life do you need for an ultra-trail?

For an ultra-trail, plan for at least 6 hours of battery life in normal mode, not eco mode. Some models like the Petzl NAO RL can run up to 80 hours in reserve mode, which gives you plenty of time to recharge or swap batteries between aid stations.

Can you use a chest light instead of a headlamp for trail running?

A chest light is a great complement to improve visibility, especially on roads or for urban running. On technical trails, it doesn’t replace a headlamp because the beam doesn’t follow your eyes, which hurts terrain reading. Most experienced trail runners use both together on long distances.

L’article Best Running Headlamps for Trail and Road (2026 Guide) est apparu en premier sur RunMotion Running Coach.

Vacation is often seen as a time to relax and have fun, but for runners, it can also be a great chance to maintain, or even improve, fitness. The tricky part is balancing running training with travel plans, and you probably keep asking yourself, how am I going to manage my running workouts during my vacation? Here are a few practical tips to stay consistent with your endurance training while still enjoying your break.

If you can run during your vacation, plan ahead:

To keep running while you’re away, start by looking at your non-negotiables. If you can’t run in the morning because you’ve booked a museum visit, no big deal, move your run to the afternoon. The key is flexibility, finding time slots that fit your schedule. For example, you can do a shorter, easier session before breakfast. What matters is striking the right balance between training and activities, without sacrificing enjoyment or recovery.

Next, check the weather at your destination and pack the right gear. If it’s a hot and humid place, bring lightweight, breathable clothing that wicks sweat and helps protect your skin from UV rays. Make sure you’ve got a cap or visor for sun protection, and sunglasses to protect your eyes. If you’re heading somewhere cooler, pack thermal layers and waterproof gear to stay warm and dry.

Finally, be realistic about what you can do during vacation. Remember, the main goal is to stay active while enjoying your time off, you can do both. Don’t put unnecessary pressure on yourself, listen to your body. If you feel tired or you need rest, take recovery days. Vacation should also be a time to unwind and recharge.

What if I can’t do my running workouts during vacation?

If you can’t run during your vacation, remind yourself it’s okay, taking a break can actually be beneficial for both your body and your mind. Vacation is the perfect time to relax, reset, and release pressure. Use that time to explore new places, be with loved ones, or simply rest. You’ll come back with renewed energy!

If I stop running for 1 week:
Staying at least a little active during a one-week vacation shouldn’t hurt your fitness when you get back to running. A week off usually has no noticeable impact if you keep moving.

If I stop running for 2 weeks:

The longer the break, the more it affects your fitness. After about a week off, each day without running can lead to some detraining and make the comeback feel harder. Try to keep at least a minimum level of physical activity. Ideally, fitting in one easy run and one more intense session per week would be perfect.

If I stop running for more than 2 weeks:
If you can maintain a bit of physical activity like mentioned above, two weeks without running shouldn’t be a major issue. Still, the longer the break, the tougher the return. Be careful when you start back, scale your training plan down to avoid injury, and rebuild your endurance and intensity gradually.

Plan your vacation training schedule with the RunMotion Coach app!

RunMotion Coach, a running coaching app, takes your availability into account to build your training plan. Just enter your goal and the days you want to train, and the app will create a fully personalized running plan tailored to your needs. If you want to learn more about RunMotion Coach, click here.

Happy runs and, most of all, enjoy your vacation!

L’article How to Keep Running During Vacation, Without Ruining Your Break est apparu en premier sur RunMotion Running Coach.