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Last weekend we enjoyed our first hike above 10,00

Last weekend we enjoyed our first hike above 10,000 feet! It was fun to see an alpine lake for the first time since our Seattle years and to hike under less pressure (atmospherically at least, I still had homework to finish and submit after the hike).

Photo credit: @ryananorris

Should you limit all long runs to three hours or l

Should you limit all long runs to three hours or less - even in marathon training?

It's a hotly debated question. The three hour rule comes from expert opinion based on training of elites and the theory that of diminishing returns and increased risk. However other experts argue otherwise. The three hour not a research-proven answers. Not much is "proven" in science (look at the polarized training debate). No study definitively says to not run longer than three hours.

In evidence-based training, we have to look beyond expert opinions and into the actual research. When it comes to marathon training long runs, the research has room for growth but does provide some interesting conclusions.

Ultimately, long run duration is highly athlete dependent and periodized. Some athletes may need a long run cap of three hours. Others may never exceed it and thrive. For others still, it really doesn't matter since their pace naturally limits long run duration.

References:
PMID: 31704026
PMID: 32421886
PMID: 32403259
PMID: 32183425

MARATHON SHOES! Shoe technology has boomed over

MARATHON SHOES!

Shoe technology has boomed over the past few years, with new models promising faster marathon times. How do you find the best marathon shoe?

The answer depend on to several factors to determine what is best for you. You may fly in carbon plate shoes or prefer a training model. Ultimately, the best marathon shoe is the one that is most comfortable for you.

More detail on how to pick the best marathon on the website (link in bio)!

What’s your favorite racing shoe?

PMID: 31223054
PMID: 35250342
PMID: 34816812
PMID: 34726119

I prescribe weekly rest days to all my runners (mo

I prescribe weekly rest days to all my runners (most get one, some get two, but everyone gets one). But not every runner likes rest days. So what can you do on your rest days to promote recovery while still doing something?

✅Take a walk: Walking is an optimal rest day activity. The gentle movement promotes blood flow that encourages recovery and reduces soreness - without adding any extra need for recovery. Most runners find that the repetitive movement of walking and the outdoor time provide the same mental health benefits as running.

✅Do yoga or prehab work: Prehab work is generally not intensive strength work. Prehab work is the unglamorous band exercises that you may have received from a DPT: clamshells, band walks, ankle exercises, heel walks, etc. It's a win-win: you have the sense of moving and being productive, and you also complete those exercises you would otherwise likely skip.

✅Foam roll: Most of the benefits of foam rolling are neural; it sends signals to your brain to relax the muscles, which relieves soreness. Foam rolling can also enhance range of motion. It's an ideal rest day activity, since it can only encourage recovery.

What to Avoid on Rest Days

🛑A recovery run: A recovery run is still running. No matter how slow you go, you still have some musculoskeletal impact, nervous system involvement, and metabolic strain.

🛑Cross train: While the impact and intensity are lower than running, you are still using your neural, muscular, and energetic systems.

🛑Strength train: Weight lifting breaks down your muscles. While this is ultimately beneficial for increasing strength, this is not an ideal activity for a day about repair and recovery.

Should you stretch before you run? This is one of

Should you stretch before you run? This is one of the top questions I hear as a running coaching. Based on the current body of evidence:

❌ Static stretching before runs is not recommended, as it may decrease desired muscle elasticity and is not shown to prevent injuries. Static stretching has the goal of improving flexibility and brings a muscles to the end of its ROM.

✅ Dynamic stretching may improve running economy while lowering RPE. Dynamic stretches focus on mobility, or moving with strength and control through your present ROM.

Sport-specific dynamic stretches are a common warm-up practice promoted by the NSCA and other organizations. For running, sport-specific dynamic stretches focus on the muscles moving the knees, hips, ankles, and (to a smaller degree) shoulders and thoracic spine. Swipe through the post to see some samples!

When performing dynamic stretches before a run, aim for 5-10 reps per side. Focus on controlled movements - no bouncing or stretching past your range of motion.

Sources:
PMID: 20030776
PMID: 19050648
PMID: 34444136

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