Running

Canadian ultrarunner Stephanie Case Wins Ultramarathon While Breastfeeding

Mother Wins 100K Ultramarathon While Breastfeeding Baby

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In an extraordinary display of endurance and motherhood, Canadian ultrarunner Stephanie Case won the grueling 62-mile (100 km) Ultra-Trail Snowdonia race in Wales—all while breastfeeding her six-month-old daughter at aid stations along the way.

A human rights lawyer and seasoned ultrarunner, completed the challenging course in 19 hours and 38 minutes, outpacing her competitors in one of the toughest trail races in the UK. The event, known for its steep climbs and treacherous terrain, pushes athletes to their limits—but Case made it even more remarkable by balancing motherhood with peak athletic performance.

Breastfeeding on the Trail

Throughout the race, Case stopped at aid stations to nurse her baby, proving that motherhood doesn’t have to pause personal achievements. In a joint Instagram post with her partner, Case shared:

"I won a 100K race while breastfeeding my daughter at aid stations. It wasn’t easy, but it was possible."

Stephanie Case

Her accomplishment challenges stereotypes about postpartum athleticism, showing that with support and determination, women can excel in endurance sports while caring for their children.

A Record-Breaking Performance

Stephanie’s victory was no small feat—the Ultra-Trail Snowdonia features 7,500 meters (24,600 feet) of elevation gain, making it one of the most demanding ultramarathons in the world. Despite the physical toll, she maintained a strong pace, even as other elite runners dropped out due to exhaustion.

Her training regimen included adapting to her new role as a mother, often running with her baby in a carrier or squeezing in workouts between feedings.

Inspiring Mothers Everywhere

Stephanie’s story has resonated with parents worldwide, especially those juggling caregiving with personal ambitions. She hopes her achievement encourages other mothers to pursue their passions without feeling limited by societal expectations.

"You don’t have to choose between being a mother and an athlete—you can do both," she said.

Her victory is more than just a race win; it’s a powerful statement about resilience, multitasking, and redefining what’s possible for women in sports.

Would you attempt an ultramarathon while managing another big responsibility? Stephanie’s story proves that with determination, even the toughest challenges can be conquered.

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Brighton Half Marathon Criticized for Reusing Water Cups

Brighton Half Marathon Criticized for Reusing Water Cups

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The Brighton Half Marathon has come under scrutiny after organizers admitted to reusing water cups at a hydration station due to an unexpected shortage. This decision sparked backlash from runners and raised concerns about hygiene, safety, and sustainability in race events.

Organizers acknowledged the lapse in judgment, stating, “Towards the end of the race, one of our water stations ran out of paper cups for a short period of time, and under pressure made an error of judgment to wash and reuse cups to meet demand from runners for water.“

Brighton Half Marathon Criticized for Reusing Water Cups

Health experts assessed the potential risks associated with this practice. Virologist Sarah Pitt noted that while the likelihood of transmitting infections was “very low,” primarily limited to minor ailments like colds, the notion of drinking from a previously used cup is understandably unappealing.

This incident has sparked discussions about sustainable practices in marathon events. Some races have proactively adopted eco-friendly measures to reduce waste without compromising hygiene. For instance, the Harrow Half Marathon in London eliminated single-use plastic cups and bottles, offering runners biodegradable seaweed-based pods called Oohos for hydration. Similarly, the La Jolla Half Marathon in California partnered with HydraPak® and WaterMonster to provide runners with reusable SpeedCups™, effectively diverting an estimated 50,000 disposable cups from landfills.

In Europe, cities like Paris have taken legislative steps to promote sustainability in sporting events. Starting October 2024, Paris banned single-use plastic bottles in races, requiring organizers to utilize reusable water bottles and cups. The city invested in a stockpile of 100,000 reusable cups to support this initiative, aligning with its goal of achieving “zero single-use plastic” for the 2024 Olympic and Paralympic Games.

The Brighton Half Marathon incident underscores the challenges event organizers face in balancing sustainability efforts with participant safety and satisfaction. It highlights the need for meticulous planning and the implementation of sustainable practices that do not compromise hygiene standards, ensuring that environmental initiatives are both effective and acceptable to participants.

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Baking Soda for Running Performance

Baking Soda for Running Performance: Boost or Bust?

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Would you take a spoonful of baking soda before a race? It sounds unusual, but sodium bicarbonate—commonly known as baking soda—has sparked heated debate in the running community. Some athletes swear by its performance-enhancing benefits, while others fear its side effects. But what does science say? Let’s dive in.

The Science Behind Sodium Bicarbonate as a Performance Enhancer

During intense exercise, your muscles produce lactic acid, leading to a drop in pH levels and a buildup of hydrogen ions. This acidity contributes to muscle fatigue and reduced power output. Sodium bicarbonate acts as a buffering agent, helping to neutralize that acid and delay fatigue, allowing athletes to sustain high-intensity efforts for longer.

Several studies support these claims. Research published in the Journal of Applied Physiology found that ingesting sodium bicarbonate before exercise improved high-intensity performance in activities lasting between 30 seconds and 12 minutes. Another study in Sports Medicine highlighted its benefits in sprinting, rowing, and middle-distance running.

How does it work?

When consumed, sodium bicarbonate enters the bloodstream and increases blood pH levels. As acidity builds up in the muscles, bicarbonate buffers the excess hydrogen ions, reducing the burning sensation and muscle fatigue. This means athletes can push harder before reaching exhaustion.

The Benefits of Sodium Bicarbonate for Athletes

  1. Increased endurance: Delays muscle fatigue, allowing for sustained high-intensity efforts.
  2. Improved power output: Helps athletes maintain peak performance for longer durations.
  3. Works across multiple sports: Effective in sprinting, cycling, rowing, swimming, and other explosive activities.
  4. Legal and widely available: Unlike some performance-enhancing substances, sodium bicarbonate is completely legal and inexpensive.

The Downsides: Is It Worth the Gamble?

Despite its advantages, sodium bicarbonate isn’t a magic bullet. Many athletes experience gastrointestinal distress, including bloating, nausea, and diarrhea, especially when taking it in high doses or without proper preparation. This is why proper dosing and formulation are crucial.

To mitigate these issues, companies like Maurten have developed advanced delivery systems. Maurten’s Bicarb System, which was reportedly the most popular supplement at the Paris 2024 Olympics, provides the benefits of sodium bicarbonate while minimizing stomach discomfort.

How to Use Sodium Bicarbonate Safely

For those interested in experimenting with bicarb loading, here are some key guidelines:

  • Dosage matters: Studies suggest a dose of 0.2 to 0.3 g per kg of body weight, taken 60 to 90 minutes before exercise.
  • Start with small doses: To assess tolerance, begin with lower amounts and gradually increase.
  • Pair with food or specialized formulas: Consuming bicarb with a carbohydrate-rich meal or using a buffering gel can help reduce stomach issues.
  • Hydration is key: Drink plenty of water to aid absorption and minimize side effects.

Is Baking Soda the Next Big Thing or Just Another Trend?

The evidence suggests that sodium bicarbonate can offer real benefits for certain types of athletes, particularly those in high-intensity sports. However, its effectiveness depends on individual tolerance and proper usage. With innovations like Maurten’s Bicarb System making it more accessible, we may see more runners and endurance athletes incorporating it into their performance strategies.

So, is baking soda a game-changer or just another overhyped supplement? Would you try it to push your limits?

Baking Soda for Running Performance: Boost or Bust? Read More »

This Tiny Chihuahua Runs Marathons & Aims for World Records

This Tiny Chihuahua Runs Marathons & Aims for World Records

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In the world of marathon running, where endurance athletes push their limits, a nine-pound Chihuahua named Jellybean is redefining what’s possible. This petite powerhouse has not only completed multiple marathons but is also setting her sights on new records, inspiring runners and dog lovers alike.
Chihuahua named Jellybean runs marathons

From Shelter to Spotlight

Jellybean’s journey began in 2020 when Andrew Owens adopted her from Mather’s Bradshaw Animal Shelter in Sacramento, California. Initially, she wasn’t keen on running, but with patience and training, she developed a passion for the sport. Owens noticed her boundless energy and started including her in his training sessions. What began as short runs quickly evolved into longer distances as Jellybean’s enthusiasm grew.

Marathon Milestones

By 2020, Jellybean had completed her first marathon, astonishing many with her stamina. Since then, she has finished six marathons and three ultramarathons. Her personal best came at the Garmin Kansas City Marathon, where she clocked an impressive 3 hours and 47 minutes—outpacing many human competitors.

Training Regimen

Like any dedicated athlete, Jellybean follows a structured training plan. She and Owens run 20 to 30 miles every weekend, incorporating speed workouts and hill training. Owens closely monitors her body language to ensure she’s healthy and enjoying the runs. They often use the walk/run method, alternating between running at a conversational pace for two minutes and walking for one.

Community Inspiration

Jellybean has become a local legend in Davis, California, often joining group runs and serving as an unofficial mascot for the running community. Fellow runners are inspired by her determination, with many expressing disbelief and admiration when they see her in action. Owens shares their journey on Instagram, where Jellybean’s story continues to motivate others.

Eyes on the Record Books

Looking ahead, Jellybean and Owens aim to set new records in 2025 for both marathon and half-marathon categories. Their goal is to make it into the record books, showcasing that potential isn’t defined by size but by heart and determination.

Jellybean’s story is a testament to the unyielding spirit found in even the smallest of athletes. She challenges stereotypes and proves that with passion and training, boundaries can be pushed, and new horizons can be reached.

This Tiny Chihuahua Runs Marathons & Aims for World Records Read More »

Jacob Kiplimo Half Marathon World Record

Jacob Kiplimo Smashes Half Marathon World Record in Barcelona

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Uganda’s Jacob Kiplimo rewrote distance running history on February 16, 2025, at the eDreams Mitja Marató Barcelona, becoming the first athlete to break the 57-minute barrier in the half marathon with a jaw-dropping world record of 56:42. The 24-year-old obliterated Ethiopian Yomif Kejelcha’s previous mark of 57:30 by a staggering 48 seconds—the largest single improvement in the event’s history—while averaging a blistering 2:41 per kilometer (4:19.5 per mile).

Race Breakdown: A Masterclass in Speed

Kiplimo’s record assault began explosively. He tore through the opening 5km in 13:34, signaling his intent. By 10km (26:46), he was nearly 30 seconds under world record pace, fueled by a 13:12 second 5km segment. His 15km split, initially misrecorded as 39:47, was later corrected to 40:07—still a new 15km world best.

Maintaining relentless momentum, Kiplimo hit 20km in 53:42 before closing with a 2:41/km final stretch. His time of 56:42 stunned the athletics world, as the previous record had stood for just five months. Kenya’s Geoffrey Kamworor finished a distant second in 58:44, with Samwel Mailu third (59:40).

Historic Context and Reactions

Kiplimo’s run capped a week of unprecedented record-breaking in distance running:

  • Feb 8: Grant Fisher (USA) set a 3000m indoor world record (7:22.91)
  • Feb 8: Yared Nuguse (USA) broke the indoor mile record (3:46.63)
  • Feb 13: Jakob Ingebrigtsen (NOR) reclaimed the mile record (3:45.14)
  • Feb 14: Fisher smashed the indoor 5000m record (12:44.09)

“It was the perfect race,” said Kiplimo, referencing Barcelona’s ideal 13°C, windless conditions. “I felt strong and pushed earlier than planned. Breaking 57 minutes is astonishing.”

Women’s Race: Jepkosgei Defends Title

Kenya’s Joyciline Jepkosgei dominated the women’s field, defending her Barcelona crown in a personal best of 1:04:13—seventh-fastest in history. She led from 5km (15:25) and finished 1:51 ahead of compatriot Gladys Chepkurui (1:06:23).

Jacob Kiplimo breaks Half Marathon World

What’s Next for Kiplimo?

The two-time world cross-country champion now eyes his marathon debut at the London Marathon on April 27. “I’ll rest and prepare,” he said, aiming to translate his half-marathon prowess to the 42km distance.

Why This Record Matters

Kiplimo’s 56:42 isn’t just a time—it’s a paradigm shift. Analysts noted his 5km-15km stretch (26:33) matched American Grant Fisher’s 10,000m track best (26:33). Combined with recent indoor records, this performance signals a new era of speed in endurance sports.

Jacob Kiplimo Smashes Half Marathon World Record in Barcelona Read More »

Kenyan runner wins marathon in carbon plated sandals

Barnabas Kiplimo Wins Khon Kaen Marathon in Carbon Plated Sandals

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In an extraordinary display of innovation and endurance, Kenyan marathoner Barnabas Kiplimo etched his name in the history books by winning the 20th edition of the Khon Kaen Marathon in Thailand on Sunday, January 19th. The 28-year-old stunned the running world by crossing the finish line first in 2:18:55—wearing VING carbon plated sandals.

But these weren’t ordinary sandals. Kiplimo raced in the Nirun, the world’s first carbon-plated running sandal, designed by Thai brand VING. Dubbed the “world’s first super sandal,” the Nirun combines cutting-edge technology with a traditional thong-style flip-flop design. Its proprietary foam upper and midsole house a full-length carbon plate, delivering exceptional responsiveness and enhancing cadence, while a foam heel strap ensures added security during high-speed runs.

VING Carbon Plate Sandals

VING Carbon Plated Sandals: A New Era of Running Footwear

Unlike conventional carbon-plated racing shoes that rely on lightweight fabrics for uppers, the Nirun redefines performance gear with its minimalistic yet innovative approach. VING has been rigorously testing the super sandal at their product camp in Iten, Kenya—a renowned training hub for elite long-distance runners. The testing aims to assess the sandal’s durability, performance, and speed under warm conditions.

Although still in its prototype phase, VING plans to launch a Kickstarter campaign in February to fund the next iteration of the sandals. The brand also intends to showcase the Nirun at the 2025 L.A. Marathon, signaling its ambition to revolutionize the running world.

VING Carbon Plate Sandals

Kiplimo’s Remarkable Victory

Kiplimo’s win at the Khon Kaen Marathon wasn’t just a victory; it was a statement. Having placed 43rd in the 2023 Standard Chartered Nairobi Marathon, the Kenyan made a staggering improvement, shaving eight minutes off his personal best. His dominance in the second half of the race left Ethiopia’s Ebisa Kure Takele trailing by nearly three minutes, with Takele finishing second in 2:21:43. Fellow Ethiopian Tsega Desta Mehari claimed third in 2:52:11.

While the race’s course record of 2:16:44, set by Kenyan Kennedy Kiptoo Lilan 14 years ago, remains intact, Kiplimo’s performance drew global attention for its groundbreaking footwear choice.

Nirun, designed by Thai running brand VING

The Future of Running with VING Carbon Plated Sandals

For his win, Kiplimo earned $1,467 (Ksh 189,792) in prize money, but his achievement goes beyond financial rewards. It showcases the potential of unconventional gear in competitive running and underscores the importance of innovation in breaking barriers.

The Nirun’s debut at Khon Kaen hints at a future where performance meets simplicity, proving that even the most traditional designs can adapt to modern technology. With VING’s upcoming Kickstarter and further development, these sandals may soon become a staple in the running community.

Barnabas Kiplimo’s historic triumph not only cemented his place in marathon lore but also sparked a conversation about what’s possible when innovation meets grit. As he crossed the finish line wearing the world’s first super sandal, he reminded us that sometimes, all it takes to make history is the courage to try something new.

Barnabas Kiplimo Wins Khon Kaen Marathon in Carbon Plated Sandals Read More »

Best Running Shoes for Plantar Fasciitis

Best Running Shoes for Plantar Fasciitis: Comfort & Support

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Plantar fasciitis is a prevalent condition among runners, characterized by inflammation of the plantar fascia—a thick band of tissue connecting the heel bone to the toes. This inflammation leads to sharp heel pain, especially during the first steps in the morning or after prolonged periods of inactivity. Selecting appropriate running shoes is crucial for managing and alleviating the discomfort associated with plantar fasciitis.

Top Running Shoes for Plantar Fasciitis

Here are some top-rated running shoes known for providing relief to individuals with plantar fasciitis:

1. Brooks Adrenaline GTS 23

Brooks Adrenaline GTS 23
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  • GuideRails Holistic Support System: Helps reduce unnecessary movement to keep your knees aligned and reduce stress on the plantar fascia.
  • DNA LOFT cushioning: Offers a soft yet responsive ride for long-lasting comfort.
  • Breathable Upper: Engineered mesh provides a secure fit and promotes airflow.

2. Brooks Glycerin GTS 21

brooks glycerin gts 21
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  • Super Soft DNA LOFT Midsole: Provides plush cushioning for maximum comfort.
  • Integrated GuideRails Technology: Ensures added stability and reduces strain on the heel and arch.
  • Wide Fit Options: Offers sizes catering to different foot shapes, making it ideal for plantar fasciitis.

3. Asics Gel-Nimbus 26

Asics Gel-Nimbus 26
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Read the review
  • Gel Technology in Heel and Forefoot: Absorbs shock and reduces impact on the plantar fascia.
  • FlyteFoam Propel Cushioning: Adds a springy feel while maintaining support.
  • 3D Space Construction™: Adapts to individual stride patterns for personalized comfort.

4. Hoka Bondi 8

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  • Extended Rocker Design: Promotes a smooth transition from heel to toe, reducing stress on the plantar fascia.
  • Ultra-Cushioned EVA Midsole: Ensures soft landings and superior comfort for long runs.
  • Padded Collar: Provides extra ankle support to enhance stability.

5. New Balance Fresh Foam X More v5

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  • Fresh Foam X Midsole: Delivers maximum cushioning to reduce pressure on sensitive areas.
  • Wide Base and Supportive Design: Offers excellent stability for overpronators, a common trait in plantar fasciitis sufferers.
  • Breathable Knit Upper: Keeps feet cool and dry during extended use.

Understanding Plantar Fasciitis

Best Shoes for Plantar Fasciitis

Plantar fasciitis involves the degeneration of collagen fibers in the plantar fascia at its origin, leading to heel pain. This condition is often caused by repetitive overstretching and micro-tears of the plantar fascia, commonly resulting from activities that place excessive stress on the heel, such as running.

Signs of Plantar Fasciitis

Common symptoms include:

  • Sharp pain in the heel, especially during the first steps after waking up.
  • Increased pain after prolonged periods of standing or after exercise.
  • Stiffness and discomfort in the heel and along the arch of the foot.

How to Find the Best Running Shoes for Plantar Fasciitis

When selecting running shoes, consider the following:

  • Arch Support: Choose shoes that match your arch type (low, medium, or high) to provide adequate support.
  • Cushioning: Opt for shoes with moderate cushioning to absorb impact without compromising stability.
  • Heel Support: A deep heel cup can help stabilize the heel and reduce strain on the plantar fascia.
  • Midsole Rigidity: Shoes with a stiff midsole can decrease stress on the plantar fascia during running.

How to Find the Best Running Shoes for Plantar Fasciitis

Proper Fit: Ensure there’s adequate room in the toe box without being too loose.

Breathability: Materials that allow airflow can keep feet cool and dry.

Durability: High-quality materials that withstand regular use without losing support.

What to Avoid if You Have Plantar Fasciitis

High Heels: They can increase pressure on the forefoot and exacerbate symptoms.

Flat Shoes: Lack of arch support can strain the plantar fascia.

Worn-Out Footwear: Shoes that have lost their cushioning and support can worsen the condition.

Additional Tips for Living with Plantar Fasciitis

Stretching Exercises: Regularly stretch the calf muscles and plantar fascia to alleviate tension. Orthotic Inserts: Custom or over-the-counter insoles can provide additional support. Rest and Ice: Resting the foot and applying ice can reduce inflammation and pain. Consult a Professional: Seek advice from a podiatrist or physical therapist for personalized treatment options.

Selecting the right running shoes, combined with proper foot care and lifestyle adjustments, can significantly alleviate the discomfort associated with plantar fasciitis and enhance your running experience.

Best Running Shoes for Plantar Fasciitis: Comfort & Support Read More »

Winter Skincare for Runners

Winter Skincare for Runners: Protect Your Skin from the Chill

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Running during winter poses unique challenges—not just for your performance but for your skin. The cold air, biting wind, and reflective snow can leave your skin dry, irritated, and vulnerable. Establishing a winter skincare routine is crucial for runners who brave the elements. Here’s how to keep your skin protected and healthy during the colder months.

Why Winter Running is Tough on Skin

Winter weather creates harsh conditions for your skin. Cold air has less moisture, which depletes your skin’s hydration, leading to dryness and irritation. Wind exacerbates these issues, stripping your skin of natural oils. Adding to the challenge, sun exposure, even in winter, can result in significant UV damage due to reflective snow amplifying the sun’s rays.

Essential Winter Skincare Tips for Runners

1. Hydrate Your Skin with Emollient Moisturizers

Cold weather damages the skin’s natural barrier, causing dryness and sensitivity. Use a fragrance-free, emollient moisturizer immediately after washing your face or showering. These moisturizers lock in hydration and reinforce the skin barrier, reducing irritation and preventing conditions like eczema.

THAYERS Facial Toner
$9 on amazon
Jack Black Double Duty Face Moisturizer
$18 on amazon

2. Don’t Skip Sunscreen

Snow can reflect up to 80% of UV rays, increasing your exposure to harmful sunlight. Choose a broad-spectrum sunscreen with SPF 30 or higher, applying it to all exposed areas, even on overcast days. Products with zinc oxide or titanium dioxide are gentle on the skin and provide excellent protection.

La Roche-Posay Anthelios Tinted Sunscreen
$39 on amazon
Supergoop PLAY Everyday Lotion
$68 on amazon

3. Protect Against Windburn

Apply a protective ointment, like Vaseline or Aquaphor, to areas prone to windburn, such as your cheeks and nose. These occlusive products create a barrier against the elements, minimizing irritation.

4. Mind Your Running Gear

Hats, headbands, and face masks can irritate the skin through friction and trapped moisture. Opt for 100% cotton or sweat-wicking materials and wash them after each use to prevent the buildup of bacteria and dirt.

5. Shorten Showers and Use Lukewarm Water

Hot showers may feel comforting but strip your skin of essential oils. Keep showers short (5-10 minutes) and use lukewarm water. Choose a gentle, fragrance-free cleanser to minimize dryness.

6. Treat Chapped Lips

Cold air and wind can leave your lips chapped and painful. Regularly apply a lip balm with SPF to shield your lips from UV damage. For severe chapping, opt for ointments like petroleum jelly for deep hydration.

Jack Black Intense Therapy Lip Balm
$10 on amazon
Cliganic USDA Organic Lip Balm
$10 on amazon

7. Stay Hydrated

Skin hydration starts from within. Drink plenty of water, even in cold weather, to maintain moisture levels in your skin.

8. Consult a Dermatologist for Persistent Issues

If you experience severe dryness, redness, or irritation that doesn’t improve with over-the-counter treatments, consult a dermatologist. They can recommend targeted treatments to address specific concerns.

With the right skincare routine, winter running doesn’t have to wreak havoc on your skin. From using hydrating products and sunscreen to protecting your skin against friction and windburn, these strategies ensure your skin stays healthy and resilient throughout the season. If you’re braving the elements, our guide on running in the cold provides additional tips to help you tackle winter conditions with confidence. Prioritize your skin’s needs and enjoy the invigorating experience of running in winter’s beauty.

Winter Skincare for Runners: Protect Your Skin from the Chill Read More »

10 Perfect Holiday Gifts for Runners

10 Perfect Holiday Gifts for Runners They’ll Absolutely Love

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Finding the best gifts for runners can be a thoughtful way to show your support for their passion. From practical gear like running shoes to luxurious extras like a Strava subscription, there are plenty of options that cater to their needs. This holiday season, surprise the runner in your life with gifts that enhance their performance, comfort, and joy in running. Here’s a curated list of 10 perfect gift ideas for runners, complete with why each one makes an excellent choice.

Running Shoes

A high-quality pair of running shoes is a cornerstone of every runner’s gear collection. Whether they need a daily trainer, a speed shoe, or something for the trails, the right shoes can elevate their performance and reduce injury risk. When selecting shoes, consider popular models like the Mizuno Wave Rider, New Balance 1080, or Nike Pegasus. If you’re unsure of their size or preferences, a gift card from a running store is a safe option. Shoes are the most essential gear for a runner, and upgrading to a fresh pair can make their training feel new and exciting.

New Balance men's Fresh Foam X 1080 V14
$165 on amazon
New Balance women's Fresh Foam X 1080 V14
$165 on amazon

Bone Conduction Headphones

Bone conduction headphones, such as the Shokz OpenRun or Suunto Wing, let runners enjoy their favorite tunes or podcasts while staying aware of their surroundings. These headphones sit outside the ear, providing safe and comfortable audio without blocking external sounds. Ideal for outdoor runners who need situational awareness for safety while enjoying their workouts.

Shokz OpenRun
$140 on amazon
$169 on amazon

Winter Running Accessories

Winter doesn’t stop dedicated runners, but braving the cold requires the right accessories. Insulated gloves, moisture-wicking socks, a cozy headband, or a beanie make running in low temperatures much more enjoyable. Look for brands like Smartwool, New Balance, or Under Armour for quality options. These thoughtful items help runners stay warm and comfortable, ensuring they can train year-round.

$19 on amazon
$19 on amazon

Smartwatch

A Garmin Fenix 8, Polar Vantage M3, Coros Pace, or Apple Watch is a game-changer for runners who want to track their pace, distance, heart rate, and other vital stats. Many smartwatches also include GPS mapping and recovery insights, helping runners train smarter.
It’s a functional and motivational tool that can elevate any runner’s performance and training efficiency.

Garmin Fenix 8
$1199 on amazon
PolAr VANTAGE M3
$383 on amazon

Energy Gels, Drinks, or Bars

Runners rely on energy gels, drinks, and bars for fuel during long runs and races. Popular brands like GU Energy, Clif Bar, or Tailwind Nutrition offer a range of flavors and options to suit different needs. These practical gifts keep runners fueled and performing at their best during training or competition.

$39 on amazon
Ketoneiq energy shots
$127 on amazon

Strava Subscription

Strava is the ultimate app for tracking workouts, connecting with fellow athletes, and analyzing data. A premium subscription unlocks features like route planning, advanced metrics, and fitness trend analysis. It’s a digital gift that enhances their running experience, motivation, and community engagement.

GIFT A SUBSCRIPTION

Recovery Massage Roller/Gun

Recovery tools like foam rollers, Chirp RPM, or massage guns (e.g., Theragun or Hyperice) are essential for soothing sore muscles and speeding up recovery after intense runs. These tools help runners stay injury-free and recover faster, keeping them ready for their next workout.

$90 on amazon
chirp rpm
$210 on amazon

Flipbelt or Hydration Bottles/Flasks

Carrying essentials like keys, a phone, or hydration is much easier with accessories like the Flipbelt or handheld flasks from brands like Nathan or Salomon. These practical accessories ensure runners can stay hydrated and organized during their workouts.

flipbelt for runners
$46 on amazon
hydration waist belt for runners
$46 on amazon

Sunglasses for Runners

Performance sunglasses from brands like Goodr, Oakley, or Smith Optics offer UV protection, reduce glare, and stay secure during intense runs. Many are designed with sweat-resistant frames and anti-slip technology. These lightweight and stylish sunglasses protect their eyes while keeping them focused on the run.

$20 ON AMAZON
$20 ON AMAZON

Gift Card

A gift card to a specialized store like Running Warehouse lets runners choose exactly what they need, from apparel to accessories. It gives them the flexibility to pick the perfect item, ensuring your gift is always appreciated.

Buy here

Whether you choose something essential like running shoes or a thoughtful subscription like Strava, these gifts will make any runner feel appreciated this holiday season. Pick the one that suits their needs and watch their face light up as they unwrap the perfect gift!

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Best Winter Running Gloves 2024

The Best Winter Running Gloves 2024: Stay Warm on Every Run

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Keeping your hands warm is essential when running during the colder months, and finding the best winter running gloves 2024 can make all the difference. Faced with dark mornings, chilly afternoons, and frosty evenings, staying motivated to run outdoors isn’t easy. However, equipping yourself with the right pair of gloves can transform your winter runs, keeping your hands toasty and protected. Whether you’re combating biting winds or icy drizzle, we’ve rounded up the top running gloves to help you conquer the cold in style and comfort.

Men's UA Storm Liner Gloves

Men's UA Storm Liner Gloves

Key Features:
Water-resistant, light and strectable

$30 on UA
KIPRUN Adult Tactile Running Gloves

KIPRUN Tactile Running Gloves

Key Features:
Touchscreen fingertips, silicone grip on the palms, and reflective details for visibility.

$16 on Decathlon
YMR Track club Åsunden Touch Gloves Navy

Åsunden Touch Gloves Navy

Key Features:
Touch pad on finger tip for mobile phone use, Light, warming fabric with stretch.

$42 on YMR TRACK CLUB
mizuno thermo knit gloves

Mizuno Running Breath Thermo Knit Glove

Key Features:
Lightweight knit glove, Breath Thermo captures escaping body vapors and generates heat for overall increased warmth.

$17 on RunningFree

Adidas COLD.RDY Reflective Detail Running Gloves

Key Features:
Stretchy fleece with heat-trapping tech and touchscreen compatible

$55 on Adidas
Arcteryx Rho Glove

Arc'teryx Rho Glove

Key Features:
Touchscreen compatible, Moisture-wicking, Breathable, Lightweight, Quick-drying

$55 on Arc'teryx
lululemon Fast and Free Rulu Running Gloves

Lululemon Fast and Free Rulu Running Gloves

Key Features:
Touchscreen compatible, silicone grip on the palms, and reflective details for visibility.

$29 on lululemon
gorewear M WINDSTOPPER® Thermo Gloves W

M WINDSTOPPER® Thermo Gloves

Key Features:
Windproof, extremely breathable and durably water resistant, Silicone coated fingers, and reflective details for visibility.

$90 on Gorewear

What to Look for in Winter Running Gloves

1. Fabric

The ideal gloves strike a balance between warmth and breathability. Look for moisture-wicking fabrics like polyester blends or merino wool, which keep your hands warm without trapping sweat. Windproof and water-resistant materials add an extra layer of protection for harsher conditions.

2. Screen Compatibility

If you rely on your phone for GPS tracking, playlists, or emergency calls, touchscreen-compatible gloves are a must. Look for gloves with conductive fingertips, usually on the index finger and thumb, for seamless use without exposing your skin to the cold.

3. Design Features

Gloves with mitten overlays or convertible designs offer versatility for fluctuating temperatures. Finger-separated gloves provide dexterity, while mittens tend to retain heat better. Some advanced options feature dual-layer systems, allowing you to adapt to changing weather.

4. Visibility

Reflective accents and high-visibility colors can improve your safety during dark winter runs. For those who run in particularly low-light conditions, gloves with built-in LED lights are a game-changer.

Running in winter requires the right gear, and gloves or mitts are one of the most crucial components. The perfect pair will keep your hands warm, dry, and comfortable, ensuring you stay focused on your performance rather than the elements. Whether you prefer a high-tech solution like Gore-Tex or a versatile convertible design, there’s a pair on this list for every runner and every budget.

If you’re looking to make your cold-weather runs even more enjoyable, check out our tips for Running in Cold Weather for practical advice on staying warm, motivated, and safe during those frosty outings. Bundle up, hit the road, and let nothing hold you back this winter!

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tips for running in cold

How to Run in Winter: Tips for Running in the Cold

/ 2 Comments / Running, Tips /

Running in the cold can be a refreshing way to maintain your fitness through the winter months, but it requires thoughtful preparation to stay safe and comfortable. From layering your clothes to choosing the right footwear, there are essential steps to take before heading out into the chilly air. This guide covers everything you need to know to enjoy running in winter, no matter the weather.

Dress in Layers

Running in the cold tips for runners
Source: Spark People

When running in winter, your clothing layers should adapt to the temperature for maximum comfort and protection. Here’s how to layer effectively based on the chart:

50°F and Above (10°C+)

  • Base Layer: A short-sleeve or sleeveless shirt and shorts are sufficient. Your body will warm up quickly at these mild temperatures.
  • Accessories: Optional—consider light layers if you feel chilly at the start.


40–50°F (4–10°C)

  • Base Layer: A long-sleeve, lightweight shirt and capris or full-length running pants provide enough warmth without overheating.
  • Insulating Layer: Add a light sweater for extra warmth if needed.
  • Accessories: Light gloves or ear warmers are optional for sensitive extremities.


30–40°F (-1–4°C)

  • Base Layer: Long-sleeve shirts and running pants are essential for insulation.
  • Insulating Layer: Opt for a sweater or fleece to trap heat effectively.
  • Accessories: Gloves and ear warmers become important as temperatures drop further.


20–30°F (-6–1°C)

  • Base Layer: Long-sleeve shirts and running tights are ideal for retaining warmth.
  • Insulating Layer: Add fleece pants or tops for better insulation.
  • Protective Layer: A lightweight, wind-resistant running jacket shields against the cold wind.
  • Accessories: A hat and warm gloves are recommended to prevent heat loss from your head and hands.


Below 20°F (-6°C and Below)

  • Base Layer: Long-sleeve shirts and full-length running tights or thermal pants are essential.
  • Insulating Layer: Wear fleece pants and tops for robust insulation.
  • Protective Layer: A heavy-duty, wind-resistant running jacket ensures full protection against extreme cold.
  • Accessories: Two pairs of gloves and a neck warmer are crucial to safeguard extremities and exposed skin.

This temperature-specific layering approach helps maintain your body temperature and comfort during winter runs while avoiding overheating or under-dressing. Always adjust based on your tolerance and wind chill!

Protect Extremities

Frostbite risk is higher for exposed areas. To prevent this:

  • Wear gloves or mittens with touchscreen compatibility for convenience.
  • Use a thin hat, headband, or gaiter to protect your ears and neck.
  • Opt for thermal or wool socks to keep your feet warm and dry.

Winter Ear Warmer Headband for Women and Men
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running gloves for running in cold
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Choose the Right Footwear

Invest in waterproof running shoes or trail shoes with good grip for icy and wet surfaces. Pair them with moisture-wicking socks to prevent blisters and cold feet.

Warm Up Indoors

Start your warm-up routine indoors to avoid starting your run with stiff or cold muscles. Dynamic stretches or light jogging on the spot can help prepare your body while keeping you warm.

Stay Visible

Winter often means running in low light or darkness. Wear reflective gear and a headlamp to ensure you’re visible to others. This enhances safety, especially near roads or in snowy conditions.

Led Reflective Vest Running Gear
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LED Beanie Hat with Light, FOR RUNNERS
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Adjust Your Route

Consider short loops or routes close to home. This allows you to head back quickly if you feel too cold or notice early signs of frostbite. Avoid icy paths or areas with poor lighting.

Hydrate Properly

Cold air can be deceptively dehydrating. Drink warm or room-temperature fluids before and after your run. If carrying water, use an insulated bottle to prevent freezing.

Protect Your Skin

Apply petroleum jelly or a cold-weather face balm to exposed areas to shield your skin from windburn and frostbite. Use sunscreen even on cloudy days, as UV rays reflect off snow.

BODY GLIDE MOISTURIZER FOR RUNNERS
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VASELINE MOISTURIZER FOR RUNNERS
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Listen To Your Body

Cold weather puts additional stress on your body. If you notice numbness, tingling, or a significant drop in temperature, it’s best to stop and seek warmth. Be cautious of frostbite and hypothermia symptoms.

Stay focused

Winter runs require mental preparation. Set small goals, reward yourself afterward, or join a running group to stay consistent. Listening to energizing music or podcasts can also make the run enjoyable.

By following these tips, you can embrace winter running while prioritizing safety and comfort. Proper preparation not only makes the experience enjoyable but also helps maintain your fitness throughout the colder months. Happy running!

How to Run in Winter: Tips for Running in the Cold Read More »

Yomif Kejelcha Breaks Half-Marathon World Record in Valencia

/ Leave a Comment / Half Marathon, News, Running /

Ethiopian runner Yomif Kejelcha made history in Valencia on Sunday, breaking the men’s half-marathon world record with a remarkable time of 57 minutes and 30 seconds, shaving just one second off the previous record held by Uganda’s Jacob Kiplimo since 2021.

Kejelcha, a seasoned competitor and world indoor mile record holder, surged to the front early, maintaining an impressive pace throughout the race. By the 3-kilometer mark, he had already gained control, reaching the 5km point in 13:38, passing 10km in 27:12, and hitting 15km at 40:56. This relentless pace allowed him to break away from Kenyan runners Daniel Mateiko and Isaia Kipkoech Lasoi, securing his victory and record-breaking performance.

Yomif Kejelcha breaks half marathon world record
Source: AdidasRunning

This latest accomplishment adds to Kejelcha’s impressive career, which includes a world championship silver medal in the 10,000 meters and a world indoor mile record set in 2019. His achievement in Valencia reinforces his status as one of the sport’s most versatile distance runners.

In the women’s half-marathon, Kenya’s Agnes Ngetich also delivered an impressive performance. Chasing Letesenbet Gidey’s record of 1:02:52, Ngetich finished just 11 seconds shy of the world record, achieving the second-fastest time in history. Competing in her first half-marathon, the former 10,000-meter world championship finalist showcased extraordinary potential in her transition to longer distances.

Kejelcha’s record-breaking run in Valencia underscores Ethiopia’s enduring prominence in long-distance running, while Ngetich’s impressive debut suggests that new records are just on the horizon for the women’s half-marathon.

Yomif Kejelcha Breaks Half-Marathon World Record in Valencia Read More »

Top 50 Running Songs

The Top 50 Running Songs

/ Leave a Comment / Running /

As a runner, we often turn to music to keep us entertained and motivated during our training runs and races. Running is made for music. It has its own tempo, its own rhythm, and its own pace. Explore these top 50 running songs to power your workouts! From rock anthems to pop hits, this ultimate playlist keeps you energized and motivated on every run.

Music can boost your running performance by Up to 15%.

1. Eye of the Tiger - Survivor

A classic pump-up anthem from the movie Rocky III, perfect for pushing through the toughest parts of your run.

BPM: 109

2. Lose Yourself - Eminem

This intense, motivational track by Eminem is great for those moments when you need to dig deep and find your second wind.

BPM: 171

3. Can't Stop - Red Hot Chili Peppers

With its relentless energy, this song will keep your feet moving no matter how long the distance.

BPM: 92

4. Uptown Funk - Mark Ronson ft. Bruno Mars

A funky, feel-good tune that makes running feel like a party.

BPM: 115

5. Stronger - Kanye West

Kanye’s anthem of resilience is perfect for those runs when you need to feel invincible..

BPM: 104

6. Don't Stop Believin' - Journey

An uplifting rock classic that encourages you to keep going, even when the run gets tough.

BPM: 118

7. Titanium - David Guetta ft. Sia

This empowering track is a go-to for many runners when they need a boost of confidence and energy.

BPM: 126

8. Born to Run - Bruce Springsteen

An epic anthem that makes every runner feel like they’re on a mission.

BPM: 147

9. Run the World (Girls) - Beyoncé

A high-energy track that’s all about empowerment, ideal for when you need to feel unstoppable.

BPM: 127

10. Power - Kanye West

A powerful, adrenaline-pumping track that pushes you to go the extra mile.

BPM: 78

11. Happy - Pharrell Williams

A feel-good tune that’s perfect for light, enjoyable runs.

BPM: 160

12. Viva La Vida - Coldplay

This uplifting anthem is great for reflecting on life while pounding the pavement.

BPM: 138

13. Thunderstruck - AC/DC

A high-voltage rock classic that gives you a jolt of energy during your run.

BPM: 134

14. Gonna Fly Now (Theme from Rocky) - Bill Conti

The quintessential training anthem, inspiring you to conquer your run just like Rocky.

BPM: 120

15. The Middle - Zedd, Maren Morris, Grey

An upbeat, catchy tune that helps you maintain a steady pace.

BPM: 100

16. Running Up That Hill (A Deal with God) - Kate Bush

A hauntingly powerful track that’s perfect for tackling hills or any challenging part of your run.

BPM: 109

17. Shake It Off - Taylor Swift

An infectious pop anthem that helps you shake off the miles and keep moving.

BPM: 160

18. Wake Me Up - Avicii

This energetic track blends EDM with folk, perfect for setting a brisk pace on your run.

BPM: 124

19. Born to Be Wild - Steppenwolf

A rock classic that makes you feel like you can conquer anything, just like the open road.

BPM: 143

20. On Top of the World - Imagine Dragons

A feel-good anthem that’s perfect for when you’re hitting your stride and feeling unstoppable.

BPM: 105

21. Don't Stop Me Now - Queen

An energetic and joyous track that pushes you to keep going no matter what.

BPM: 156

22. No One Knows - Queens of the Stone Age

A powerful rock tune with a driving beat that keeps you moving forward.

BPM: 171

23. Chariots of Fire - Vangelis

The iconic instrumental track that makes any runner feel like they’re training for the Olympics.

BPM: 132

24. The Greatest - Sia

A motivational anthem that reminds you to keep pushing and never give up.

BPM: 96

25. Let’s Go - Calvin Harris ft. Ne-Yo

A high-energy track that’s perfect for those first steps out the door.

BPM: 128

26. We Will Rock You - Queen

A powerful, stomping beat that keeps you in rhythm during your run.

BPM: 81

27. Remember the Name - Fort Minor

A gritty, motivating track that’s great for getting in the zone.

BPM: 85

28. Adventure of a Lifetime - Coldplay

An uplifting track with a strong beat, ideal for cruising through your run.

BPM: 112

29. Till I Collapse - Eminem

A raw, intense song that’s perfect for pushing through those final, grueling moments.

BPM: 171

30. Runnin' (Lose It All) - Naughty Boy ft. Beyoncé, Arrow Benjamin

A track about endurance and perseverance, with a beat that propels you forward.

BPM: 126

31. Run Boy Run - Woodkid

A dramatic, orchestral track that makes every run feel like an epic journey.

BPM: 128

32. Hall of Fame - The Script ft. will.i.am

A motivational anthem for those who aim high and run hard.

BPM: 85

33. Alive - Sia

A powerful song that inspires resilience and determination.

BPM: 96

34. Feel So Close - Calvin Harris

An upbeat track that pairs perfectly with a steady, strong run.

BPM: 128

35. Can't Hold Us - Macklemore & Ryan Lewis ft. Ray Dalton

An energetic track that’s great for getting pumped up before a run.

BPM: 146

36. Happy Together - The Turtles

A lighthearted, feel-good song that keeps your spirits up on the run.

BPM: 120

37. Lonely Boy - The Black Keys

A catchy, bluesy track that keeps your pace steady and strong.

BPM: 171

38. All the Stars - Kendrick Lamar, SZA

A smooth, rhythmic track that’s great for a mid-tempo run.

BPM: 100

39. I'm Gonna Be (500 Miles) - The Proclaimers

A fun, catchy tune that reminds you of the joys of distance running.

BPM: 130

40. My Body - Young the Giant

A high-energy track that’s perfect for powering through the tough parts of your run.

BPM: 144

41. Good Feeling - Flo Rida

A feel-good anthem that gives you a burst of energy when you need it most.

BPM: 128

42. Run-Around - Blues Traveler

A catchy, upbeat song that’s great for keeping your pace up.

BPM: 132

43. Counting Stars - OneRepublic

A dynamic track that pushes you to keep moving forward.

BPM: 122

44. Radioactive - Imagine Dragons

A powerful, pulsing beat that keeps you moving no matter what.

BPM: 136

45. Runaway Baby - Bruno Mars

A fast-paced track that keeps your legs moving and your heart racing.

BPM: 145

46. Sail - AWOLNATION

A dark, edgy track that’s great for powering through challenging parts of your run.

BPM: 120

47. Run - Foo Fighters

An explosive rock anthem that adds intensity and drive to your run.

BPM: 170

48. Elevation - U2

A soaring track with an infectious beat, perfect for pushing yourself to new heights.

BPM: 110

49. Heroes - David Bowie

An epic, uplifting song that makes every runner feel like a hero.

BPM: 115

50. The Pretender - Foo Fighters

A hard-hitting rock track that fuels determination and keeps you moving forward.

BPM: 173

Did any of your favorites make the list? What are your favorite running songs right now?

The Top 50 Running Songs Read More »

Overtraining in runners

Overtraining in Runners: Symptoms, Prevention, and Recovery

/ Leave a Comment / Running, Tips /

Overtraining in runners is a serious concern that can affect athletes at any level, from weekend warriors to seasoned professionals. Balancing running with work, family, and other commitments can be challenging, often leading runners to search for shortcuts. Unfortunately, this may result in consistently choosing fast interval sessions over low-intensity aerobic runs, eventually exhausting the body. This condition, commonly known as overtraining or overtraining syndrome, can strike at any stage of your running journey, making it essential to recognize and address it early.

Overtraining occurs when high training loads combine with inadequate recovery time. It can happen at any stage of your running journey, making it a concern not only for newcomers but also for experienced athletes who rush their progress. Interestingly, many elite athletes emphasize that advancing from amateur to elite level isn’t just about harder training but also about allowing more time for rest and recovery. For instance, Triple Ironman champion Chrissie Wellington discussed in her autobiography how challenging it was to adapt to full-time training after years of working as a senior civil servant in London. She noticed that her peers spent a significant amount of time resting, which proved vital for their recovery.

Similarly, East African runners often take naps between sessions, highlighting the importance of rest in their training. However, as amateur athletes, most of us don’t have the luxury of multiple naps per day. Therefore, we must ensure that our training programs include adequate rest. In this guide, we will explore the warning signs of overtraining, common causes, recovery strategies, and how to listen to your body to avoid overtraining.

What are the most common symptoms of Overtraining?

If you suspect you might be overtraining, several signs can alert you to this condition. The most common symptoms include:

  • Chronic fatigue or tiredness
  • Elevated resting heart rate (3-5 beats higher than usual)
  • Lack of interest in training
  • Poor sleep quality
  • Persistent muscle soreness, aches, and pains
  • Slower recovery from physical activity
  • Underperformance and fitness plateaus
  • Difficulty concentrating and focusing
  • Cold-like symptoms (indicating a weakened immune system)
  • Overuse injuries
  • Mood changes
  • Irregular menstrual cycles
  • Loss of appetite or unintended weight loss
Overtraining in runners

What are the common causes of Overtraining?

Understanding the causes of overtraining is essential for prevention. Here are some common reasons why overtraining occurs:

  1. Doing Too Much Too Soon: Ramping up your weekly training volume or adding high-intensity sessions too quickly can lead to overtraining. Instead, aim to increase your volume by no more than 10% per week, allowing your body to adapt gradually.

  2. Skipping Rest Days: Many runners underestimate the importance of rest days. Building fitness is not just about pushing harder; it’s also about giving your body time to recover. Taking at least one day off per week is crucial for preventing burnout and ensuring full recovery before your next session.

  3. Racing Too Often: Racing frequently can be tempting, especially when you enjoy the social atmosphere and the thrill of competition. However, pushing your body to the limit every week will eventually lead to burnout, both physically and mentally.

  4. Inadequate Sleep: Adults need about 8 hours of sleep per night, but those who train regularly should aim for around 9 hours. Sufficient sleep is crucial, especially if your training program includes high-intensity sessions.

  5. Insufficient Recovery Between Hard Sessions: High-intensity workouts like long repetitions, fartlek, and tempo runs are effective for building fitness, but they also stress the body. Allow at least 48 hours between these sessions to ensure proper recovery.

  6. Skipping Post-Session Nutrition: To maximize recovery, consume a snack with both protein and carbohydrates within 30 minutes after a hard session. This helps replenish depleted glycogen stores and kickstarts the recovery process.

  7. Inadequate Hydration: Staying hydrated is essential for optimal performance. Aim to drink 2-3 liters of water daily, and consider an isotonic drink before a hard session to ensure proper hydration.

  8. Pushing Too Hard in Training Sessions: While it’s natural to be competitive, avoid going all out in every repetition. It’s better to finish a session feeling like you have some energy left, which helps prevent burnout.
Overtraining in runners

How do I recover from Overtraining?

If you’ve already crossed the line into overtraining, don’t worry—recovery is possible. Here are some effective strategies:

  1. Take a Hot Bath: Relax your muscles and soothe your body with a hot bath. Adding Epsom salts can enhance the experience and aid recovery.

  2. Incorporate Yoga: Yoga is a gentle activity that can be done in the morning or evening. It helps stretch tight muscles and promotes relaxation through breathing techniques.

  3. Perform Light Stretching: Focus on major muscle groups like hips, quadriceps, hamstrings, hip flexors, and lower back. Targeted glute stretching can also help you feel loose and relaxed.

  4. Take a Walk in Nature: Reconnect with the natural environment by taking a stroll in nature. The calming sounds of birds and streams can lower stress levels and improve your well-being.

  5. Swim: Swimming is an excellent way to relieve pressure on your legs while giving your upper body a workout. It’s also an ideal form of cross-training.

  6. Go for a Light Bike Ride: A short spin on the bike allows you to work out aerobically while reducing pressure on your joints.

  7. Reduce Training Intensity or Volume: Lowering the intensity of your runs or decreasing your training volume gives your body a chance to recuperate. Try leaving your GPS watch at home and enjoy running without focusing on pace or distance.

How can I listen to my body and avoid Overtraining?

Listening to your body is a fundamental skill that can help you avoid overtraining. Pay attention to aches, pains, and other warning signs that something might be wrong. With time, you’ll become better at understanding the right balance between low-intensity aerobic running and high-intensity interval sessions. The key is to prioritize the joy of running, stay injury-free, and maintain consistency in your training for optimal performance.

By recognizing the signs of overtraining early and adjusting your training accordingly, you can continue to enjoy your running journey without the setbacks of burnout. Remember, a balanced approach to training, rest, and recovery will keep you on track toward your goals.

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Increase Running Distance Safely

How To Increase Running Distance Without Getting Injured

/ Leave a Comment / Running, Tips /

One of the most common questions among runners is, “How can I increase my running distance safely without getting injured?” Increasing your running mileage can help you prepare for longer races like the 10K, half marathon, and marathon. It can also boost calorie burn and enhance your workouts if weight loss is a goal.

However, simply adding more mileage to each run isn’t a safe approach due to the high-impact nature of running. So, how can you increase your running distance safely and effectively? This guide will provide you with practical tips to help you enjoy more miles without risking injury or burnout.

How Do I Increase My Running Distance Safely?

Although the basic idea of running further involves gradually increasing the length of your long runs, it’s crucial to take a measured and conservative approach. The “10% rule” is often considered the golden rule in running. It suggests that you should not increase your weekly mileage by more than 10% compared to the previous week.

For instance, if you’re running 20 miles per week, aim to run no more than 22 miles the next week and 24.2 miles the following week. This rule has stood the test of time because it helps prevent injuries. A study of 874 beginner runners found that those who increased their mileage by more than 30% over two weeks were 1.5 times more likely to sustain a running-related injury than those who increased their mileage by less than 10% per week.

Runners who ramped up their mileage too quickly were more susceptible to injuries like runner’s knee, iliotibial band syndrome, shin splints, gluteus medius injury, and patellar tendinopathy. Not all injuries were linked to increased training volume, but following the 10% rule can help you avoid many common running injuries.

Increase Running Distance Safely

10 Tips For How To Increase Running Distance Safely

1. Slow Your Pace

Slowing down your running pace is crucial when you’re looking to increase distance. Running at a slower pace reduces the overall strain on your body, particularly your cardiovascular system. When you run slower, your heart doesn’t have to work as hard, and you can sustain the activity for longer periods. This is particularly important when you’re increasing your mileage because the longer you run, the more stress you put on your muscles, joints, and cardiovascular system. Slower running also allows your body to adjust to the increased time spent on your feet without overwhelming your muscles. It helps in gradually building endurance, which is key to safely increasing distance. Moreover, slowing your pace can improve your form, which reduces the likelihood of injury.

For instance, if you typically run a 9-minute mile, consider dropping to a 10-minute mile when you start increasing your distance. This not only makes it easier to run farther but also keeps your body in a lower stress state, enabling better adaptation to the longer runs.

2. Strength Train

Strength training is an often overlooked but essential component of a runner’s training program, especially when increasing mileage. Strength training builds the muscles that support your joints, improves your running form, and helps prevent injuries caused by muscle imbalances or weaknesses.

Focus on exercises that target the major muscle groups used in running, such as squats, lunges, deadlifts, and calf raises. Core exercises like planks and bridges are also important, as a strong core helps maintain proper posture and stability during long runs.

Aim to incorporate strength training sessions 2-3 times a week. These sessions don’t have to be lengthy—20-30 minutes of focused exercises can make a significant difference. As your mileage increases, maintaining a consistent strength training routine will help you run stronger and reduce the risk of injury.

3. Fuel Properly

Nutrition plays a critical role in your ability to safely increase running distance. As your mileage increases, so does your body’s demand for energy, nutrients, and hydration. Carbohydrates are your primary fuel source during long runs, so ensuring you consume enough carbs is crucial. They provide the energy needed to sustain prolonged exercise.

Protein is essential for muscle repair and recovery, particularly as your mileage increases. Incorporating a good balance of healthy fats supports sustained energy release, which is important during longer runs. Proper hydration is equally important, as dehydration can impair performance and recovery, and even increase the risk of injury.

Before your long run, focus on a meal that includes easily digestible carbs, such as a banana with peanut butter or a small bowl of oatmeal. During longer runs, consider consuming energy gels or sports drinks to maintain energy levels. Post-run, refuel with a meal that includes a balance of carbs, protein, and fats to aid recovery.

4. Step Up, Step Down

Constantly increasing your mileage week after week can lead to fatigue and injury. To counter this, it’s essential to include step-down weeks in your training. A step-down week is when you intentionally reduce your mileage to allow your body to recover from the cumulative stress of previous weeks.

The 10% rule is a great guide, but implementing step-down weeks every third or fourth week can further reduce injury risk. During a step-down week, you might reduce your mileage by 20-30% compared to the previous week. This allows your muscles, tendons, and joints to recover while still maintaining your fitness level.

For example, if you’ve increased your weekly mileage to 40 miles, a step-down week might involve dropping back to 32 miles. This break from continuous mileage increases helps prevent overuse injuries and keeps your body fresh for the next training cycle.

5. Polarize Your Training

Polarizing your training means varying the intensity of your workouts. Instead of running every workout at a moderate pace, you alternate between low-intensity runs and high-intensity runs. This method is known as the 80/20 rule, where 80% of your training is at an easy, conversational pace, and 20% is more intense.

By polarizing your training, you give your body adequate time to recover between hard sessions. The easy runs help to build your aerobic base without putting excessive strain on your body, while the hard runs improve your speed, strength, and endurance. The variety in intensity reduces the risk of overuse injuries, which are common when you run at the same pace day after day.

For example, you might do a slow, easy 5-mile run on Monday, followed by a high-intensity interval session on Tuesday, and then another easy run on Wednesday. This approach ensures that your body is not constantly under high stress, which can lead to burnout and injuries.

6. Target the Long Run

The long run is a cornerstone of any distance training program. Instead of increasing the distance of every run during the week, focus on extending your long run. The long run specifically trains your body to handle prolonged periods of running, which is essential for building endurance.

Gradually increasing your long run by 1-2 miles each week helps your body adapt to longer distances without overwhelming it. This targeted approach allows for incremental progress without the risk of overtraining. It’s important not to make sudden jumps in distance—your body needs time to adjust to the demands of longer runs.

For instance, if your longest run is currently 6 miles, you could increase it to 7 miles the next week, then 8 miles the following week. By focusing on the long run, you can safely extend your total weekly mileage while keeping the added stress concentrated on one session.

7. Support Your Recovery

Recovery is just as important as the training itself when it comes to increasing your running distance. Your muscles and tissues need time to repair and strengthen after each workout. Incorporating activities like foam rolling, stretching, and yoga can help alleviate muscle tightness and improve flexibility, which reduces the risk of injury.

Sleep is another critical component of recovery. During sleep, your body repairs tissues and replenishes energy stores. Aim for at least 7-8 hours of sleep each night, especially after long or intense runs.

Active recovery, such as light swimming or cycling, can also be beneficial. These low-impact activities promote blood flow to the muscles without adding additional stress, helping to speed up recovery and prepare your body for the next run.

8. Hit the Trails

Running on softer surfaces like trails, grass, or even dirt paths can reduce the impact stress on your joints compared to running on harder surfaces like pavement or concrete. Softer surfaces provide more cushioning, which can decrease the risk of stress-related injuries, such as shin splints or stress fractures.

However, trail running also introduces uneven terrain, which engages stabilizing muscles in your ankles, hips, and core. This can improve your overall strength and balance, making you a more resilient runner.

If you’re new to trail running, start by incorporating short trail runs into your routine, or run on a mix of surfaces, such as a trail segment followed by a paved road. This hybrid approach allows your body to gradually adapt to the new demands while still reaping the benefits of reduced impact.

9. Replace Old Running Shoes

Worn-out running shoes lose their cushioning, support, and shock absorption, which can increase the risk of injury as you increase your mileage. As a general rule, running shoes should be replaced every 300-500 miles, depending on factors like your body weight, running style, and the surfaces you run on.

When your shoes are too worn, the impact from each step is not properly absorbed, leading to increased stress on your feet, legs, and joints. This can result in injuries such as plantar fasciitis, shin splints, or knee pain.

To track when it’s time to replace your shoes, keep a running log of your mileage or use a fitness app that tracks your runs. If you notice that your shoes are no longer providing the same level of comfort or you’re experiencing unexplained aches and pains, it might be time to invest in a new pair.

10. Rotate Your Running Shoes

Rotating your running shoes involves having multiple pairs of shoes that you alternate between runs. This practice helps extend the life of your shoes and reduces the repetitive strain on specific areas of your feet and legs. Different shoes offer varying levels of support, cushioning, and motion control, which can help distribute the stress across different muscles and joints.

For example, you might use a well-cushioned shoe for your long runs, a lightweight shoe for speed work, and a more stable shoe for easy runs. This variation in footwear helps prevent overuse injuries by changing the loading patterns on your feet and lower legs.

Research has shown that runners who rotate their shoes are less likely to suffer from injuries. This is because the varying stresses from different shoes can strengthen different parts of your body, making you more adaptable and resilient to injury.

By following these tips and listening to your body, you can increase your running distance safely and enjoy your runs more. Remember to be patient and consistent, and you’ll see progress over time. Happy running!

How To Increase Running Distance Without Getting Injured Read More »

Indie Running Brands

The Best Indie Running Brands You Need to Know

/ Leave a Comment / Gears, Running /

In the vast landscape of the running industry, Indie running brands have emerged as a refreshing alternative to mainstream athletic companies. But what exactly are Indie brands?

Simply put, these are independently owned, often smaller to midsize companies that bring a unique, innovative approach to running gear. Unlike the giant corporations, Indie running brands focus on crafting products with a distinct personality, blending style, performance, and often a deep commitment to sustainability. Their direct-to-consumer model and savvy use of social media have allowed them to connect deeply with a modern audience that values authenticity and innovation.

Norda

norda running logo

Founded: 2020
Founders: Louis-Philippe & Nick Martire
Mission: A standout among Indie Running Brands, Norda is revolutionizing trail running shoes with their use of Dyneema®, the world’s strongest fiber. This Canadian brand is committed to sustainability and performance, offering durable, lightweight shoes designed to endure the toughest conditions while reducing environmental impact.

rabbit

rabbit running logo

Founded: 2015
Founders: Monica DeVreese & Jill Deering
Mission: rabbit, another leading name among Indie running brands, was founded to fill a gap in the market for comfortable, functional running apparel, particularly for women. Their gear is designed with runners in mind, offering performance-driven products that also inject a bit of fun and personality into the sport.

"rabbit is a female-founded running brand that supports runners and dreamers of all levels. At rabbit, we stand out by staying true to our roots in the running community. We're not just a brand; we're a group of passionate runners who understand the needs of our customers because we're out there on the trails and roads with them. Our commitment to high-performance, premium apparel, and footwear, coupled with our focus on building authentic connections through initiatives like the RADrabbit team, sets us apart."

Monica DeVreese (Co-founder, rabbit)

Bandit

bandit running logo

Founded: 2021
Founders: Tim West & Jack Erwin
Mission: Brooklyn-based Bandit Running is a prime example of how Indie Running Brands are redefining the market. Bandit blends performance with lifestyle, creating limited-edition drops that resonate with urban runners. Their community-focused approach and stylish designs make their gear a hit both on the streets and in post-run social settings.

Tracksmith

tracksmith logo

Founded: 2014
Founder: Matt Taylor
Mission: Tracksmith is deeply rooted in the traditions of running, a hallmark of many Indie Running Brands. Based in Boston, Tracksmith emphasizes craftsmanship and a timeless aesthetic, celebrating the amateur spirit of running with high-quality, stylish gear that harkens back to the golden era of the sport.

Mount to Coast

mount to coast logo

Founded: 2022
Mission: Mount to Coast is a technical running brand with a deep connection to the essence of long-distance running. They craft shoes designed not just for comfort but to support runners in ultra-running, helping them transcend distance and immerse themselves fully in the journey. Their mission is to inspire confidence and bravery in every step, guiding runners to discover more about themselves and their place in the world through movement.

"Mount to Coast focuses on addressing the unmet needs of the ultrarunning community rather than just trying to stand out. This commitment to solving real problems is what truly sets us apart."

Yeti Zhang (Head of Product)

Ciele Athletics

ciele athletics logo

Founded: 2014
Founders: Jeremy Bresnen & Mike Giles
Mission: Known for its stylish and functional running caps, Ciele is one of the Indie Running Brands that has quickly gained a cult following. Their mission to inspire movement is reflected in their products, which combine technical performance with versatile, fashionable designs.

Satisfy

satisfy logo

Founded: 2015
Founder: Brice Partouche
Mission: Paris-based Satisfy blends high fashion with running culture, pushing the boundaries of what running gear can be. As one of the more avant-garde Indie Running Brands, Satisfy creates gear that’s as much a fashion statement as it is functional, appealing to runners who want to express themselves through their apparel.

hylo Athletics

hylo logo

Founded: 2020
Founders: Michael Doughty, Jacob Green and Jorma Seabourne
Mission: Hylo’s mission to create running shoes that don’t cost the Earth makes it a standout in the world of Indie Running Brands. This UK-based brand uses plant-based materials and innovative designs to craft shoes that are fully recyclable, offering an eco-friendly alternative without compromising on performance.

"We believe that running is a force for good and needs to be protected for future generations.
OUR VISION IS TO CREATE PRODUCTS WHERE EVERY STEP TAKEN IS TOWARDS A RENEWABLE FUTURE. PROVIDING RUNNERS WITH INNOVATIVE, HIGH-PERFORMANCE PRODUCTS BUILT TO LAST AND BE RENEWED, WITHOUT COMPROMISE."

Michael and Jorma (Founders, hylo athletics)

361 degree

361 degree logo

Founded: 2003
Founder: Ding Wuhao
Mission: Although larger than some, 361 Degrees embodies the spirit of Indie Running Brands with its commitment to innovation and quality. Known for their QU!KFOAM midsole technology, this Chinese brand offers a balance of comfort, durability, and performance, making it a popular choice among runners globally.

Atreyu

atreyu logo

Founded: 2020
Founder: Michael Krajicek
Mission: Austin-based Atreyu is a minimalist brand with a mission to simplify the running experience. This direct-to-consumer brand, a true representation of Indie Running Brands, offers high-performance shoes at an accessible price point, appealing to runners who appreciate transparency, innovation, and a no-frills approach to the sport.

The rise of Indie running brands in the industry

The surge in popularity of Indie Running Brands is more than a trend—it’s a movement. The COVID-19 pandemic saw a renewed interest in running, with many turning to the sport for both physical and mental well-being. According to the Outdoor Industry Association, 14.5 million more people have participated in outdoor activities since 2020, with a significant number gravitating towards running. This new wave of runners, unencumbered by traditional norms, seeks gear that reflects their individuality and values.

Indie Running Brands have successfully tapped into this market, offering products that go beyond mere functionality. Whether it’s through sustainable practices, innovative designs, or a strong connection to the running community, these brands are setting new standards and challenging the status quo. As the running industry continues to evolve, the influence of these Indie Running Brands will only grow, making the future of the sport more exciting and inclusive.

Conclusion

In an industry once dominated by a few major players, Indie Running Brands have carved out their niche by offering something different—whether it’s cutting-edge technology, eco-friendly practices, or simply a fresh take on what running gear can be. As they continue to grow and innovate, these brands are not just changing the way we run but also how we think about the sport. Whether you’re hitting the trails, pounding the pavement, or just looking to add a bit of style to your run, these Indie Running Brands have something special to offer.

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Eliud Kipchoge wearing Omius cooling headband

Kipchoge’s Omius Headband: The Cooling Gear Stealing Spotlight

/ Leave a Comment / Gears, Olympics, Running /

Eliud Kipchoge, the marathon legend, had an unexpected twist to his Olympic Marathon 2024 journey. On a day that saw him bow out at the 30K mark, clutching his side in visible discomfort, one couldn’t help but notice a curious new accessory perched on his head.

The two-time Olympic champion, who later cited back pain as the reason for his early exit, was spotted wearing something that had heads turning—an Omius cooling headband. This sleek, futuristic-looking piece of gear wasn’t just a fashion statement; it was a strategic move to combat the warmth of Paris, where temperatures flirted with the high 60s under sunny skies.

Eliud Kipchoge wearing Omius cooling headband

But Kipchoge wasn’t the only elite athlete to don the Omius headband that day. Bashir Abdi, who claimed the silver medal, wore it during his race, though he removed it for the awards ceremony. Abdi Nageeye, the Tokyo Games silver medalist, also sported it before dropping out of the Paris race. Clearly, this cooling accessory was catching on among the top-tier marathoners.

So, what makes this headband so special? According to the Omius website, the technology works by leveraging water evaporation to cool the skin. The headband’s cooling effect kicks in when sweat is absorbed into the small squares on its front. As the water evaporates from these squares, it pulls heat away from the skin, keeping the wearer cool as long as the squares remain wet and have airflow across them.

Eliud Kipchoge wearing Omius cooling headband

Priced at around $200, the Omius cooling headband is certainly an investment. But if it can help athletes like Kipchoge stay cool under pressure, it might be worth every penny for those chasing their own big goals.

This isn’t the first time we’ve seen Olympic-level athletes sporting the Omius headband. Brian Pintado, the men’s 20K race walk champion from Ecuador, wore it during his winning performance last week. American marathoner Aliphine Tuliamuk was also seen trying out a visor version at February’s Olympic Marathon Trials in Orlando, Florida.

As Kipchoge’s Olympic career possibly draws to a close, his choice of gear in this race might just set a new trend for endurance athletes worldwide. Whether the Omius headband becomes a staple in marathon gear remains to be seen, but one thing’s for sure: it’s already made its mark on the biggest stage in sports.

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Running shoe rotation guide

Running Shoes Rotation Guide

/ 1 Comment / Running, Running Shoes, Tips /

Rotating your running shoes is more than just a trend; it’s a strategic approach to enhance your performance, prevent injuries, and make your runs more enjoyable. In this comprehensive running shoes rotation guide, we will delve into the importance of having a diverse shoe collection, how it can benefit your training, and what factors you should consider when building your rotation. Whether you’re a beginner, an experienced runner, or somewhere in between, this guide will help you understand the best practices for rotating your running shoes to achieve your fitness goals.

What Should My Running Shoe Rotation Be?

When considering a running shoe rotation, think of it as building a versatile wardrobe for your feet. Just like you wouldn’t wear the same outfit for every occasion, having a variety of running shoes can enhance your running experience and performance. Here’s a simple breakdown:

Daily Trainer: This is your go-to shoe for most of your runs. It’s comfortable, durable, and provides good cushioning. Think of shoes like the Brooks Ghost or the Nike Pegasus or Mizuno Wave Rider.

Speed Shoe: For those days when you’re doing tempo runs or intervals, you’ll want a lighter, more responsive shoe. The Saucony Endorphin Speed 4 or the Adidas Adizero Adios are great examples.

Race Shoe: These are your high-performance shoes for race day. They’re often the most expensive and least durable, designed to help you achieve your personal bests. Consider shoes like the Mizuno Wave Rebellion Pro 2 or the ASICS Metaspeed.

Trail Shoe: If you mix in trail running, you’ll need a shoe with good grip and protection, like the Salomon Speedcross or the Hoka Speedgoat.

Recovery Shoe: After hard runs, a shoe with extra cushioning can help your legs recover. Look at options like the Hoka Clifton or the New Balance Fresh Foam 1080.

Running Shoe Rotation of Popular Brands

How Does Rotating My Running Shoes Benefit My Training and Prevent Injuries?

Rotating your running shoes isn’t just about variety; it’s a strategy that offers several benefits backed by research.

Injury Prevention: A study involving over 250 runners found that those who used multiple pairs of shoes had a 39% lower risk of running-related injuries. Different shoes distribute the impact forces differently, reducing the repetitive strain on specific muscles and joints.

Muscle Activation: Different shoes engage different muscles. For example, shoes with lower heel drops (like Altras) will work your calves and Achilles more, while higher drop shoes (like ASICS) will shift the load towards your knees and hips. This variety can help strengthen your legs overall.

Midsole Recovery: Just like your muscles, the midsoles of your shoes need time to recover. Running in different pairs gives each pair time to decompress and extend their lifespan.

Performance Enhancement: Using shoes designed for specific types of runs (e.g., speed shoes for fast workouts) can improve your performance and make your runs more enjoyable.

Factors to Consider When Making a Running Shoe Rotation

When deciding on your shoe rotation, several factors come into play:

Running Goals: Are you training for a marathon, focusing on speed work, or just running for general fitness? Your goals will influence the types of shoes you need.

Running Frequency: How often you run will determine how many pairs you might need. Daily runners might need a more extensive rotation compared to those running a few times a week.

Terrain: Do you stick to roads, venture onto trails, or a mix of both? Different terrains require different types of shoes for optimal performance and safety.

Budget: Quality running shoes can be expensive. Consider your budget and look for sales or older models to build your rotation without breaking the bank.

Pronation and Foot Strike: Your foot mechanics play a crucial role in choosing the right shoes. Make sure to consider whether you need neutral, stability, or motion control shoes based on your pronation and foot strike.

Building Your Shoe Rotation

Here’s a breakdown of what types of shoes to add to your rotation based on your running experience and goals:

Your Running ExperienceConsider Adding This Shoe to Your Rotation
You're a beginner or prefer jogging and easy runsDaily Trainer: These shoes are cushioned and comfortable, making them perfect for beginners or easy runs. While some are versatile enough to handle faster paces, they truly excel in providing a smooth, cushioned ride.
You are able to pick up the pace and have a few faster runs a weekSpeed Shoe: Designed for tempo runs, these lighter shoes offer less protection and cushioning but inspire faster running with their responsive design and feel. This is typically the second shoe added to a runner's rotation.
You want to race. Your speed shoes are not good enough. You want more.Race Shoe: Ideal for personal bests and new records, race shoes are usually the least durable and most expensive. They range from premium carbon-plated shoes to more affordable options. Typically, runners have a daily trainer, a tempo shoe, and a race shoe in their rotation.
Your daily trainer is a bit too much for when you go on really easy runs. You want something comfortable for short runs. You want recovery.Recovery Shoe: These shoes offer maximum cushioning and comfort for slow, easy runs. They have softer and thicker midsoles to reduce impact forces, providing a plush experience that aids in recovery. Runners often add a recovery shoe to their rotation as their training intensifies.

In the end, the goal of rotating your running shoes is to enhance your running experience, improve performance, and reduce the risk of injuries. It’s about finding what works best for you and your unique running style. Experiment with different shoes, pay attention to how your body responds, and enjoy the benefits of a well-rounded shoe rotation. Happy running!

To read more about

When to replace running shoes: Guide – Click Here
The ultimate guide to running shoe terminology – Click here

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strava jockey viral trend in Indonesia

Viral Strava Jockeys: The Rise of Paid Running Services in Indonesia

/ Leave a Comment / News, Running /

Have you ever seen someone take your Strava segment in such a quick time that you know you won’t be able to do it? Well, there might be something for you: a Strava “Jockey”.

The Rise of Strava Jockeys

Imagine paying someone to run for you at a set pace while you sit back and watch the unearned Kudos roll in. This is the essence of the Strava jockey trend that has taken Indonesia by storm. The concept, which started as a joke on social media, has quickly evolved into a booming business.

How did this begin?

The trend began with a tweet from a user known as @hahahiheho, who humorously announced a Strava jockey service. “By the way, I’m opening a Strava jockey service!! But the person who will run is my brother/family member who is a great runner. The price is dependent on the pace, km, etc. DM me.” The post featured an image from the video game Grand Theft Auto San Andreas, adding a playful twist. Despite its humorous origins, the tweet garnered nearly a million views and 2,500 reposts, catapulting the idea into the mainstream.

Strava jockeys trend viral in Indonesia

How Strava Jockeys Operate?

Strava jockeys, mostly teenagers, offer their running services to clients who are too busy to hit the pavement themselves. For instance, Satria, a 17-year-old jockey running the account @Satzzyy, charges from 42 cents CAD per kilometre. If a client desires a pace of 4:00 min/km, the cost increases by $2.10 CAD per kilometre for up to 10km. While the earnings might seem modest, they are significant in the context of Indonesia’s minimum monthly wage of around $171 CAD.

One jockey reportedly earned $8.25 CAD for a single run. Although the amount may appear small, it represents 5% of the monthly wage in Indonesia. In Canada, this would be equivalent to earning about $253 CAD in a single job.

Beyond Running: Cycling Services Too

The trend isn’t limited to running. Some jockeys also offer cycling activities at various prices, catering to the growing demand for fitness outsourcing.

The Future of Strava Jockeying

The rise of the Strava jockey trend reflects a broader societal shift towards outsourcing personal tasks in a post-pandemic world. As people increasingly prioritize convenience and digital validation, the trend may well spread beyond Indonesia. However, if it gains global traction, Strava will likely implement measures to police the app and maintain the integrity of its community.

The Ethical Dilemma

While the Strava jockey trend might seem harmless and even amusing, it raises significant ethical questions. The essence of fitness and personal achievement is undermined when someone else performs the activity on your behalf. It turns a platform designed for motivation and community into one of deception and false accolades.

For now, the Strava jockey phenomenon remains a uniquely Indonesian trend, highlighting the lengths to which people will go for social media recognition. As the trend gains momentum, it serves as a reminder that in the digital age, even fitness can be outsourced—but at what cost to personal integrity and authenticity?

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Best Way to Carry Water While Running

Best Way to Carry Water While Running

/ Leave a Comment / Running, Tips /

In the world of running, staying hydrated is key to reaching your peak performance and feeling your best. But with so many options available, how do you choose the best way to carry water while running? In this article, we’ll delve into the top three methods to keep you hydrated on the go, helping you find the perfect solution for your running needs.

Handheld Water Bottles

Handheld water bottles are compact and convenient. With a strap or hand grip, they’re easy to carry and sip from with just one hand. They’re also lightweight and offer hassle-free refills.

handheld bottles
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Pros & Cons of Handheld Water Bottles​

Pros:
  1. Easy to drink from, often with one-handed operation.
  2. Simple to refill.
  3. Compact and lightweight.
  4. No need for additional gear like belts or vests.
  5. Cost-effective option.

Cons:
  1. Can affect your running form.
  2. May feel cumbersome, especially if you are not accustomed to it.
  3. Limited capacity.
  4. Temptation to ditch mid-run when fatigue sets in.

Best For

Those averse to belts or vests and looking for a budget-friendly hydration solution.

Running Hydration Belts

Running hydration belts combine the convenience of a waist pack with water-carrying capabilities. They keep your hands free and often provide extra storage for essentials like keys and phones.

running hydration belt
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Pros & Cons of Running Hydration Belts

Pros:
  1. Familiarity for those already using running belts.
  2. Hands-free operation.
  3. Additional storage compartments.
  4. Some models accommodate multiple bottles.
Cons:
  1. Potential for bouncing, especially when fully loaded.
  2. Bottle movement can be distracting.
  3. Adds weight to your waist.
  4. Difficult to drink from while running for some styles.

Best for

Runners seeking hands-free hydration with added storage and comfort.

Hydration Vests/Packs

Hydration vests are like miniature backpacks equipped with water bladders and straws for easy sipping. They offer ample hydration capacity and often feature extra pockets for gear.

hydrapak hydration reservoir
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Pros & Cons of Hydration Vests/Packs​​

Pros:
  1. High water capacity.
  2. Various sizes and styles for personalized fit.
  3. Easy access to water while running.
  4. Keeps hands free for unrestricted movement.
  5. Additional storage for essentials and more.
Cons:
  1. Higher initial cost.
  2. Bulkier and potentially prone to bouncing.
  3. Cleaning and refilling can be challenging.
  4. Not ideal for shorter runs.

Best for

Runners needing extensive hydration for long outings and multi-purpose activities.

Choosing Your Perfect Companion

To determine your ideal hydration method, consider your preferences, budget, and running needs. Decide on handheld, belt, or vest based on your comfort and requirements. Then, narrow down options based on capacity, style, and fit.

Remember, the best way to carry water while running is the one that seamlessly integrates with your routine and enhances your performance. So, gear up, stay hydrated, and hit the pavement with confidence!

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