100km

How to Run Longer: Tools and Techniques to Improve Your Running Endurance

Published on September 20, 2020 By Mia Kercher

How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer.

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity.

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20.

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.

Some carbohydrate sources last longer than others:

Beans
Oatmeal
Brown rice
Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

Avocado
Olive oil
Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge.

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

Improves your running economy (essentially your miles per gallon as a runner)

Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy

Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 1

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race.

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run.

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal.

Use optimal pacing during your run.

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard.

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim.

Do it by downloading an app (Map My Run will update you on your progress and track your time increments) to track. You can also glance at your watch from time to time.

If you track yourself and stay within your set time, you’ll find your energy lasts much longer.

Stop to Stretch or Walk

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize.

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy.

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line.

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously.

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks).

Run With Other People

The company of others can motivate you twice as much as running alone.

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast.

Someone who runs slower than you can hold you back and keep you from reaching your goal speed.

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing.

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs.

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that.

Your brain needs new and interesting routes to stimulate and keep the excitement alive.

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods.

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots.

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability.

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training.

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly.

Some ways to soak in the accomplishment of your goals are:

Treat yourself to a nice meal (*or a beer) after a long run
Post your runs on social media: you can link accounts like Strava to automatically publish
Buy some new gear for your runs
Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running.

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music.

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one.

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high.

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run.

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it.

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale.

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident.

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that. Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum.

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.

Essential Guide To Running Your First 100k + Training Plan

Published on September 1, 2020 By Thomas Watson

Running 100k is no joke.

If you’ve conquered a few marathon-length events, you might be intrigued by the notion of going even further.

Stepping up to running any ultra – let alone 100k – requires an adjustment in your mindset, pace, and fuel/hydration strategies.

Your training also changes too, as you want to adapt your body to get used to running comfortably for hours on end.

And in the end, no matter how much you train, there’s no telling what will happen on race day. Ultramarathons are a completely unique experience in that way.

A 100km ultramarathon is a serious test of your mettle!

Let’s look at the best ways to prepare and train for running 100k – and what to expect.

And if you are just looking for a 100k training plan, jump to the end of the post!

100k Ultramarathon – How To Train and Run

You can’t just extrapolate a regular marathon training plan to cover the longer distance (maybe you could, but it’d take over your life).

In reality, you have to condition your body to get used to long hours on your feet, while not over-training.

Here’s some practical ways you can prepare yourself for this mammoth task:

1. Time on your feet

Hours on your feet is paramount – more important than speed or miles.

It’s also the biggest commitment you’ll have to give for your 100k preparation. Your body has to get used to being on your feet for hours on end, so it holds up well come race day.

There’s no set plan here, but doing a few runs that are 50% of your planned 100k time is recommended. This can mean committing serious chunks of your life (meaning weekends) to running.

2. Body strengthening for 100k

An 100km run is all about endurance, and muscular strength makes you an endurance monster.

Many runners can get by with marathon-length runs by doing only running training. But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance.

Remember – your whole body is active while running, not just your legs. I highly recommend doing cross training a couple of times per week, focussing on the upper body. If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching – your body will thank you when you’re 10hrs into the race.

This was one of the key principles that allowed me to make the leap from 42km to 100km in one race – I focussed on strengthening my body rather than just adding more miles to my run training.

3. Long runs

Just like marathon prep, you should be factoring in one long, slow run every weekend. As a minimum, you want to have completed at least one 50km before your 100k. If you are taking things seriously, you want to have covered 70-80km once, and done several 50kms.

Remember to build up to these in a structured way, rather than going out one weekend and doubling your longest run mileage just to get the run under your belt. The trade-off here is balancing the increase in mileage with not getting injured (and finding the time to squeeze in all the training).

Another worthwhile training technique is back-to-backs. This is running two long runs on consecutive days. This technique gets your body used to running on tired legs.

4. Tapering for a 100k

Tapering is the age-old marathon training technique of letting your training peak 2 – 4 weeks before your race and gradually backing off. It’s a technique that means you’ve given yourself plenty of time for preparation.

Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition. However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Your taper length should therefore be determined by how well conditioned you body is. If you’ve only been distance running for a few months, it is worth having a 2-4 week taper before your 100km. This means doing your longest training run in the weeks before the race, then gradually reducing the level of training as race day approaches.

100k training plan, guide, preparation, race to the stones

5. Pick an achievable 100k

If you’re looking for your first 100km race, do some research and find one that is relatively flat, in a comfortable climate and well-supported.

Don’t start by adding things like heat, humidity or hyenas. That race through the jungle / desert / lava flow will be there next year!

The last thing you want to do is to commit to a huge race and DNF because you weren’t prepared enough – this will just discourage you from going again.

“it’s not a ~~sprint~~ marathon, it’s an ~~marathon~~ ultra-marathon”

6. Exertion during the race

If you find yourself having to push yourself in the first 30-40km of a 100k, you’re going too fast.

It’s natural that as you get fatigued, your body stiffens and tires and you have to force through a bit of pain – but this is different from just standard exertion.

Your training should have got you to the stage where you can run at a comfortable pace for hours with little strain.

During shorter races like marathons you can push your body beyond this comfortable pace, but in 100km races if you feel yourself going too hard you really have to dial it back.

Always bear in mind how far you have left to go, and how your body feels.

7. Pacing and Splits for 100k

The ideal 100km run is arguably one that has equal splits (a consistent pace throughout).

As races get longer, it becomes harder to regulate a steady pace – especially when you are venturing into untouched territory regarding mileage.

Your legs get tired and begin to cramp, your energy levels sag and psychologically it’s easy to lose focus.

Therefore run at a pace you feel comfortable, it should be a pace you feel is very achievable. Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice ‘benchmark’ for 100km runners.

But – don’t get sucked in by trying to meet other people’s ideas of expectations. Run your own race, have a pace / target time in mind before you begin, and be adaptable!

8. Get a GPS Watch That Will Go The Distance

Most GPS devices have an 8-10hr battery life – simply not enough for your 100k! (Unless you’re breaking the course record). Though more expensive than normal sports watches, some GPS watches are specifically designed for long-distance events.

I’ve researched the best ones on the market right now – click here for my recommendations (I keep this page up to date with the latest models).

9. Our Free, Downloadable 100k Training Plans

I offer three different 100k ultramarathon training plans, based on your ability and goals. These are Just Finish, Improve, and Compete. Here’s a quick description of each profile, and links below to access the training plans!

100k ultramarathon training plan - just finish

100k Ultramarathon Just Finish Training Plan

Our Just Finish training plans are for runners who simply want to complete their event. If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals.

The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

100k ultramarathon training plan improver

100k Ultramarathon Improver Training Plan

Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR.

If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.

100k ultramarathon training plan compete

100k Ultramarathon Compete Training Plan

Our Compete training plans are designed for experienced runners who want to challenge themselves, set a new PR, and perform well competitively.

If you’re planning to race and gain a good position, this is the plan for you.

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week.

You should only attempt the Compete plan if you are starting from a solid running base, and have the time commitment and drive to really challenge yourself.

Take Your Training Further With The Ultra Runner’s Playbook

If you’re looking for a deep-dive into the world of ultra-running, then check out my Ultra Runner’s Playbook!

The Playbook is my premium course for anyone looking for a complete online ultramarathon coaching solution…

With over 5hrs of video content and a ton of downloadable material, we cover:

Detailed daily training plans for ultramarathons, based on running ability
Ultra training modalities broken down; in other words, how to train smart
Ultra running strategies for success
Expert videos and guides on . . .
- Having an ultrarunning mindset
- Balancing training with your other time commitments
- Maintaining motivation throughout your ultra journey
How to become an injury-free ultra-runner
Strength and resistance training for improving performance and reducing injury
Fuelling and nutrition for ultrarunners
How to achieve your ultramarathon goals
And plenty more expert interviews, articles, and guides!

Check Out The Ultra Runner’s Playbook Here!

13 Awesome Trail Races That’ll Inspire You To Go Running

Last updated on Nov 25, 2020 By Mia Kercher

I’m sharing 13 awesome trail races for you to dream about and sign up for. There’s no better way to inspire or motivate than to show you what you can do in the future.

Training for a trail race can be hard. You need endurance, strength, and even survival skills.

The fun and excitement of a trail outweigh the hardships by far, and seeing awesome trail races will help you embrace the challenges and enjoy every part of it.

Why Trail Running Is So Cool

Whether you’re getting ready for a stage race, or whether you’re just starting out, these benefits of trail running apply to everyone.

Connect With Nature

Running for hours on a trail builds something stronger than a runner’s high. On top of those endorphins, your lungs are filled with natural, fresh air.

While listening to birds and feeling the varying textures of the trail under your feet, you’ll feel something undeniably amazing.

You’re a Wilderness Survivor

Or at least you feel like it! Roughing it in the outdoors during an ultra marathon or stage race adds to the exhilaration of completing such an impressive task.

Learn About Foreign Countries in a Unique Way

Instead of sightseeing and guided tours, running an international trail race gives you a unique experience of the country you’re visiting. You get to connect with the landscape and meet locals who are also running the race.

The 13 Craziest, Most Beautiful Trail Races in the World

1. Manaslu Mountain Trail Race, Nepal

13 Awesome Trail Races That'll Inspire You To Go Running 2

Almost circumnavigating this eighth highest mountain in the world will take 7 race days.

The Manaslu Mountain Trail is a multi-stage race, which means you run with your own light pack, while the staff carries all your equipment for camping and preparing food.

This race is no easy feat. With a total distance of 130 km and elevation at over 11,000 feet high, you’ll have to fit into a select group of runners to qualify.

During this race, you’ll get to

Sleep in a monastery
Run above a glacier
Peer down over the wild nature of Tibet
Run the mountain range of the Himalaya
Experience a variety of mountain trails and valleys
Meet local people at mountain homes throughout the week
Help sponsor a single-stage race for children on one of the trails (The organization puts it on each year.)

This race happens every year, and this year will be in November 2020.

2. Ultra Paine, Chilean Andes

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The Ultra Paine offers a variety of competitive distances: 14K, 35K, 53K, and 80K races, and the entry requirement is open to all fitness levels.

The trails are located outside of the Torres Del Paine National Park and converge at the southern tip of Patagonia. All distances will finish at Villa Serrano.

During this race, you will experience

Running in the continent’s extreme southwest, a prime location in Patagonia
Seeing the Great Southern Ice Field
Confront a restless and unpredictable climate
Connect with the Torres Del Paine National Park
Climb an altitude of 3,220 meters (for the 80K race)
Visit Chilean towns like Puerto Natales

The 2020 race will happen in December this year.

3. Tengri Ultra Trail, Kazakhstan

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This race route takes place near the Tamgaly-Tas National Park along the Ili river in Kazakstan. It also has a variety of distances to choose from: 15K, 35K, and 70K.

Things you’ll enjoy in this race:

History: petroglyphs are carved in the cliffs. You can reach out and touch them.
A rocky canyon
A sand dune
Green, thick bushes
An open plateau with fields of poppy flowers

The next race will take place in October 2020.

4. China Mountain Trails

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The China Mountain Trails organization heads up an ultramarathon in the mountain trails of China every year. Each year is a different destination covering the scenery in China’s great nature.

This year’s marathon has been canceled, but in 2019, the run took place in Devil’s Ridge. There were 2 distances: 25K and 60K.

Every year offers a unique location, mapped out by experts who have been running in Asia for many years. Be sure to check out their event for next year to inspire you on a diverse and challenging adventure.

5. Kaveri Trail Marathon, India

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This 13-year old race started out as a training run for the Bangladesh ultra marathon. The trail was harder than the Bangladesh trail, with the philosophy, “Train hard, race easy. People loved it so much that they turned it into its own annual race.

The trail runs through rural areas along the Kaveri river. As you run, you’ll pass through paddy and sugarcane fields and see local people working on their farms along the side of the path.

6. Inca Trail, Macchu Picchu

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Want to hike the Inca Trail? Why not run it instead? This marathon is an excellent chance for you to see the wonders of the ancient Cusco and Sacred Valley.

Seeing this archeology will grow your appreciation for Native South Americans and what they’ve done for cultures around the world today.

The terrain on this trail ranges from 18,000 to 13,777 feet high, with camping supplies carried by the trail staff. The most exciting part of the run will be viewing the famous “Lost City” along the Inca Trail.

7. Don Diablo Trail Run, Mexico

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The Don Diablo Trail Run is one of the best trail races in Mexico.

It covers terrain in the Sierra Cacachilas and supports locally run businesses at the same time. The medals at the end of the race are made from Mesquite wood, and the trails are taken care of using eco methods like erosion control and water retention techniques.

At the end of the race is an optional beach party to celebrate the finish of your run. This race has distances of 35K and 54K.

8. Laugavegur Ultramarathon, Iceland

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Most famously known for the Northern Lights, Iceland has incredible nature to offer all over the country. The Laugavegur Ultramarathon is run in Souther Iceland and the trail covers the southern highlands. That same 55K trail connects two gorgeous national parks: Landmanalager and Thorsmork.

Because of the harsh climate in this area, these national parks are only serviced for a few weeks out of every year. So running the Laugavegur trail is a true privilege.

9. Dolomites Ultratrail, Italy

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The Dolomites are part of the UNESCO World Heritage, which means caring for this cultural landmark isn’t taken lightly.

The ultramarathon trail is run on public trails with a variety of landscapes. The area leading to the mountains themselves is green and full of vibrant colors. The mountains are rocky and bare, with lots of interesting critters like marmots.

Running in the Dolomites is an experience you shouldn’t do without because of the individual wonders hidden all over the huge expanse of mountains.

10. Kilimanjaro Stage Run

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You’re not likely to forget about this adventure in your lifetime. The Kilimanjaro stage run lasts 8 days, circling around the entire mountain at 260 kilometers in total.

This trail is a run, not a race. There will be areas you’ll need to walk. You’ll have plenty of opportunities to meet people living near the trail and hosting runners, so you’ll gain immersion in Tanzanian culture.

The trail itself has been used for hundreds of years by local people and is still in use today. Don’t be surprised if you see mules carrying your gear along the way.

11. Morocco Trail Race

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Get to know the central Atlas mountains with the Morocco Trail Race. Any level of runner can do the race since the distances start at 10K and go up to 110K.

You’ll be running through trails in and above the Atlas, experiencing the differences in temperature between the desert heat and the cold of the high altitudes.

The race starts in the Happy Valley, which many claim to be the place where time stops.

12. Canadian Death Race

This race challenges you to “Cheat death in one of the world’s toughest ultramarathons.”

Extreme athletes have to push themselves to finish this one. The trail crosses over 3 mountain summits in the Canadian Rocky Mountains, gains 17,000 feet of elevation, and passes the Hell’s Gate Canyon over the Smoky and Sulfur rivers.

13. Baikal Ice Marathon, Russia

Run across the world’s deepest, coldest lake in the middle of winter. This frozen lake is covered in ice rubble, making the terrain bumpy and uneven. While it’s mostly covered in a small layer of snow, there are portions that are more like an ice rink.

The race is physically and psychologically demanding since the landscape offers very little variety. You won’t have any perspective of progress as you run through the snow, except for mile markers every 5 kilometers.

Many people prefer to run in a more diverse area but the mental stamina and sense of accomplishment you gain are unmatched.

Training for Your Own Trail Race

It’s impossible not to see these incredible marathons and NOT sign up for one yourself. If you’re just beginning your trail running adventure, read some essential advice and get the proper gear to do your training right.

And of course, you need a plan of action. To train mentally and physically for these challenging but rewarding races, download one of our customizable ultramarathon training plans and hit the trail.

How to Start Running Again – After a Break or Injury

Published on July 11, 2020 By Thomas Watson

Returning to running after an extended break can be tricky.

Whether your break was due to an injury, scheduling issues, or just falling out of love with running temporarily.

Starting running again is not only a test of your physical ability but also mental resiliency.

The most common mistake returning runners make is jumping back into running too quickly.

In this article, I’ll share with you the guidelines you need on how to start running again – whether after a break, or after injury, surgery, quitting smoking, or to lose weight – and provide a detailed outline to help you get back on track.

My philosophy is to build a sustainable running fitness level – meaning one which serves as a strong base for your future, and keeps you injury-free.

Let’s dig in.

Dial In Your Mindset (Prepare For Frustration)

When considering how to start running again, many runners simply look at the training ahead of them.

But being mentally prepared can make the difference between you returning to running gracefully, and getting injured and then hanging up your running shoes for good.

Depending on your layoff time, you’ll undoubtedly lose some fitness, and it’s impossible to avoid comparing your performance to your former running self.

This may make you feel like you’ve lost the magic, or you’re ‘past it‘ . . . but don’t let it stop you in your tracks.

It’s very likely that with discipline and focus you can reach and exceed your previous running abilities – but it doesn’t happen overnight, and will take a lot of time to get there.

Live in the moment.

Focus on taking one simple positive step after the other.

Begin by setting a realistic goal that isn’t too challenging so that you’re feeling accomplished every time you hit a milestone.

Maybe that means running 2 miles without stopping; or running a sub 30-min 5k.

Whatever your goal is, intentionally set the bar low – this way you’re more likely to succeed and get the motivational boost from finishing a goal.

Then, set the next goal… and let momentum carry forward.

Remind yourself that you can always walk/run (or cross-train if you have to) than to completely give up on training.

How To Know When To Start Running Again After Injury?

If your running break has been forced upon you due to a running injury, it’s crucial that you know:

i) when to return to running

ii) how to gradually build yourself back up

When can you return to running after an injury?

The clearest sign that the recovery period is over is the absence of pain.

If you still experience pain or discomfort, it’s not yet time to start running again after injury.

If your injury is relatively minor – such as IT Band issues – you can often use a product like KT tape to allow you to continue running without worsening the injury (although it doesn’t heal the injury, it lets you keep running).

Otherwise, rest and recovery is what’s needed.

If your injury is caused by poor alignment or weak muscles (for example, IT Band Syndrome) then cross-training aimed at the glutes, hips, core, and upper legs can help strengthen and align those muscle groups – improving your recovery time.

During the recovery period, test yourself out and see how your body responds to different movements and training loads.

This helps you make sure everything is back to normal before you decide to take up running again.

Once you pass this with flying colors, see if you can perform the following training loads pain-free:

Power walk for 45 minutes
Perform 20 bodyweight squats
Perform 10 to 12 controlled knee dips
Perform ten plyo squats
Do 20 single-leg calf raises

Is it all good? That’s great news! Now you can start running again after injury.

To err on the side of caution, I’d recommend to go at least three to four days without any pain—or at least until you’re passed the acute phase—before lacing up your running shoes again.

Be Humble – Avoid Too Much Too Soon

One of the common mistakes runners makes when returning to the road after an injury is doing too much too soon.

After an injury, the affected area is likely more sensitive to stress.

It’s key to start re-introducing impact slowly and gradually to provide your body enough time to re-adapt.

If you were to take up running again at your normal training volume after a few months off, your body would not be ready for such stress.

Even if you’ve been doing plenty of cross-training exercises to keep your fitness level, it’ll take a while for your muscles, bones, tendons, and ligaments to be able to handle logging the miles again.

The Gradual Approach

Returning to running after a break requires a gradual approach.

The goal behind your first few sessions is simple:

To establish consistency,
check any for residual discomfort or pain,
and, more importantly, get your body used to the impact of running again.

During the rebuilding phase, go slow as you start back up.

Start with two to three 30 to 40 minutes sessions per week so that you’re training every other day.

If this seems like a lot, alternate between running and walking, but try to keep moving for 30-40 minutes each workout. Gradually phase out running

And feel free to cross-train on your non-running days.

How To Start Running Again – Training Plan Advice

So how do you put these strategies into practice?

It all depends on how long you’ve been out of the game.

Taking up running again following injury without a plan is like trying to run a marathon without building up mileage.

It achieves nothing but set you up for failure.

There’s no ideal way for structuring a running comeback, but the following outline should set you on the right path.

Note – Keep in mind that it helps to know your baseline training load to make this work. If you don’t know this yet, make sure to review your pre-injury training journals, or at the very least, guestimate your load.

Here’s how to adapt your training based on how long you’ve been off your feet:

One week break or less

If you skipped training for less than a week—may be due to a minor muscle strain— it’s safe to assume that you didn’t lose much conditioning, and your legs will react to taking up training again very quickly.

I’d recommend that you continue with training as you were pre-injury, but pay attention to your body.

Keep your sessions easy and comfortable.

Ten days break

Missing between a week to 10 days of training may put a dent in your fitness level. This isn’t anything to lose sleep over, but plan to keep your first workouts easy.

I’d recommend training at 70 percent of your previous mileage for the first week, before returning to normal.

Two weeks to one month break

This is when you’ll notice an evident drop in endurance and power.

When it’s the case, resume with easy training at a reduced load. Shoot for 60 percent of your usual workload, increasing it 5 to 10 percent each day. Keep the intensity to 70-80% of your previous load.

One to two months

After an injury that requires many weeks off, such as shin splints or a stress fracture, you’ll experience a significant fitness loss. Your cardiovascular system will have lost some of its capabilities and your muscles will be weaker.

But it’s not the end of the world.

Start training at 50 percent of previous mileage or intensity, then build it up gradually for up to six to eight weeks total.

Three months or longer

When you take more than three months off training, it’s time to hit the restart button.

For injuries requiring three months or longer of no-running, you’ll have to begin building up from the ground up.

Start from scratch.

Assume your body is waking up after a long coma.

Don’t relate your new training plan to your old training load. In a few months you can get back to that level, but for now it’s best to start from zero.

Take the first few runs very easy, treating them as ‘discovery’ sessions – feel free to walk as much as necessary. This should help you strengthen your musculoskeletal system and improve your endurance without risking doing too much.

Final Tip: Always Listen to Your Body

As I mentioned, returning to running is one of the fastest ways to re-injure yourself, so you need to be careful.

Get rid of your ego armor and run like a novice.

If you’re running and start to feel soreness or injury symptoms creep in, readjust your training approach right away.

If the pain is too much, or it persists for hours after a run, it means that you have gone too far.

When it’s the case, bite the bullet and take more recovery before you try again.

Remind yourself that there’s always a tomorrow to run, but not if you keep injuring yourself.

Losing a couple of weeks of running is much better than losing a couple of months because you were impatient.

Don’t view a setback as a sign of defeat.

In most cases, if you pay attention to your body and take the right precautions early, you’ll avoid any severe damage and be back on track the next week.

Cross-train, be humble, and small steps – that how to start running again after a break, and will get you back to your peak performance.

How To Perform Hill Sprints: Every Runner’s Secret Weapon

Published on July 4, 2020 By Thomas Watson

Running hill sprints is like strapping a stick of dynamite to a regular speed workout – not only are you doing sprint intervals, but you’re combining that with hill work.

It’s a totally different training workout for most of us distance runners. While we are typically accustomed to steady-state, low-to-mid exertion level running, hill sprints are short and fast.

You can complete a good hill sprint session in just 20 minutes – but be aware that you’re going to feel every single one of those minutes!

And while they’re intense, the payoff from hill sprints is impossible to ignore.

The benefits of hill sprints include:

Improve your running economy (think ‘miles per gallon‘ for running)
Build muscle – making you more powerful and improving muscle connectivity tissues
Improve your cardiovascular fitness, boosting your VO2 max (they are essentially HIIT workouts)
Make you more injury-proof!

The benefits of hill sprints actually mirror that of resistance or strength training, i.e. leg day at the gym.

The big difference is that hill sprints are discipline-specific – in other words, they target the muscles used specfically when running.

Another benefit of hill sprints is that they provide a mental break from regular run training – and can be effective to burn fat too!

Distance runners always run the risk of developing a plodding rhythm – running for hours at the same sustainable pace definitely has some drawwbacks.

It’s something I’ve experienced myself – when I first scaled back from long distance to shorter distance training runs like 5k’s, I struggled to snap out of my long distance relaxed pace.

I’ve found hill sprints to be the perfect remedy for regaining my running speed.

I’ve noticed huge gains in my 5k and 10k times since introducing hill sprints into my routine, and love the feeling of explosive power they give me!

What Are Hill Sprints?

Hill sprints are essentially a form of interval training – probably one of the more intense (but engaging) options.

You find a suitable hill and do a few reps of sprinting up the hill, followed by lightly jogging back down the hill (recovery).

Like other forms of interval training, hill sprinting introduces stressors (loads on your body) – in this case, the intense pace and the climb – to your body for a short time, then allows it to recover before repeating the same thing again.

Hill sprints are usually done on a relatively short – but fairly steep – hill, and it’s typical to do between 4 and 10 reps total – depending on your ability level.

But we’ll get into the details in a second.

First let’s look at the common mistakes people make when doing hill sprints:

The Top Hill Sprint Mistakes

Mistake #1 – Getting Hung Up On Hill Details

When you check online for ‘how to do hill sprints‘, you’ll often find running coaches being pretty specific about things like the gradient of the hill you should be running, sprint speed, and interval length.

I’m a big believer that hill sprints don’t need to be too prescriptive.

It often makes sense to adapt your plan based on whatever hill you happen to have near your home, rather than getting hung up on finding ‘the perfect hill’ that matches some arbitrary numbers.

After all, the more convenient the workout is, the more likely you’ll be to repeat it.

Below I’m going to spell out my hill sprinting method, which is designed to be adapted to a variety of hill conditions.

Mistake #2 – Going Too Steep

I love gunning it up a steep hill, pushing myself to my limits as I near the summit.

But when it comes to hill sprints, there is such a thing as a hill that’s too steep. Once a gradient is higher than around 15-20%, you’re no longer sprinting as you regularly would.

The steepness causes your gait to change into more of a climber style – requiring pronounced leg raises – which inevitably slows you down and changes how you’re running.

Don’t get too hung up on gradient – find one that feels steep, but doesn’t feel like a climb (max out at 15 – 20%).

Mistake #3 – Measuring Your Speed

Hill sprints are all about running hard, then running easy.

A classic Strava-addict question is “but how fast should my uphill intervals be?“

Here’s the answer: forget about your speed.

Every hill, every day, every interval will be a different speed.

Not only that, but trying to accurately measure your moving speed when sprinting over a very short interval is hard to do – it’s likely your GPS will take a second to figure out that you’re sprinting, and then trying to read your GPS watch while you’re meant to be sprinting all-out is just a bit…besides the point.

So instead of running to a specific speed, run to a Rate of Perceived Exertion.

When you’re battling your way up hill, you should be sprinting at a 9+ out of 10.

This means you’re pushing practically as hard as you can, only saving enough energy in the tank so you can complete the interval.

You should be breathless, all-in, and not able to say more than a couple of words.

When you are recovering and running back downhill, you should dial down your efforts to as slow as possible; aim for an RPE of 1-2 out of 10.

The idea is to maintain a very easy jogging gait, as opposed to walking down the hill.

Mistake #4 – Choosing Tough Terrain

Hill sprints are best done on tracks, roads, and smooth trails.

Don’t try and do your hill repeats on a technical trail – having to navigate rough terrain and choose your steps just adds unnecessary complexity and will likely slow you down.

Hill sprints are designed to be run as fast as you can – so find a suitable route that is as easy underfoot as possible.

How To Do Hill Sprints

Step #1: The Warm-up

Prior to doing any sprinting, we’ve got to get our bodies warmed up and limber.

Spend around 5 minutes running at an easy, relaxed pace to loosen things up and get ready for the sprints.

Finish your warm-up at the bottom of the hill – ready for your first sprint!

Step #2: Find The Right Hill

The most important element of hill sprinting is, of course, the hill!

The ideal hill should have a section of at least 80-100m of fairly consistent climb for you to train on.

In terms of gradient, you want to find something that feels challenging, but that you can actually sprint up for a 10-15 second burst.

If you’re new to hill running, this might be a beginning gradient of around 6-8%; once you’re more accustomed to hill sprints, you can hit gradients of 10-20%.

running gradients hill sprints — source: Wikimedia commons

Side note, quick explainer on gradients: a hill’s gradient is the % of vertical gain per unit of horizontal gain.

So if a hill has one meter of vertical increase for every 10 meters of horizontal distance, this is a 10% gradient.

While a 10% gradient doesn’t look like much on the chart here, it certainly feels like a lot when you’re running up it!

Step #3: Sprint Up The Hill

Now the fun begins!

Sprint up the hill at an all-out rate, aiming for 9+ out of 10 in terms of effort.

Aim to sprint for around 10 seconds when you start out with hill sprints, and gradually increase the sprint interval as you get more comfortable.

You should reach a point of breathlessness by the end of your sprint, and be unable to say more than a couple of words.

Note: on your first rep, you might want to pay more attention to your body – if something feels out of place, dial things back until you’re sprinting gait is bedded in properly.

Step # 4 – Recover

When you reach the end of your sprint interval, turn around and start heading back down the hill.

If at all possible, try to maintain a very light jog. Sometimes this simply is too much, and you need to slow to a walk for a few seconds in order to recover – that’s totally fine.

This part of the repeat is all about the recovery, after all.

You want to take as long as you need so that you can repeat the sprint to the same intensity – for some runners, by the time you reach the bottom of the hill you’ll be ready to go. Others will want to take a couple of minutes to catch their breath.

Don’t worry if you need an extended rest break between sprint intervals – the more frequently you do hill sprints, the more you’ll see this ‘downtime’ length reduce.

Step #5 – Repeat

Once you have recovered enough, go again.

Sprint to the same level of intensity (9+ out of 10) that you did on your previous attempt.

When you start off with hill sprints, doing 3-4 reps is plenty.

With each session you can add 1-2 reps – just listen to your body, and only add reps when you feel capable.

Step #6 – Warm Down

Try not to finish your workout on a sprint.

After your last sprint, take the time for another recovery window, then feel free to run gently for another 5 minutes until you feel your breathing is back to normal.

How Often To Do Hill Sprints?

Hill sprints stress your leg muscles in new and challenging ways, so it’s necessary to leave a few days for recovery.

If you’re following a busy training schedule like a marathon training plan, then one hill sprint session per week is likely all you need – your body is being taxed with all your other run workouts, so overloading it with more than 1 hill sprint session will likely no t yield any benefits.

If you’re in your off-season or simply not in active training, you can do 2 x hill sprint sessions a week, evenly spaced apart.

How I Do Hill Sprint Sessions + Some Practical Tips

As I mentioned earlier, I think it’s important to not get too hung up on finding the perfect hill when doing hill sprints.

It just so happens I’ve got an awesome hill on the street next to my house; we’ve got around 300m of a gentle 3-4% gradient, then around 50m of steep 13% gradient.

So I’ve adapted my hill sprint sessions; I run up the gentle slope at a fast pace, around 8 out of 10 for effort – then for the final steep 50m I sprint at maximum effort.

Here’s one of my hill sprint sessions:

And here are some of my top tips for hill sprints!

Tip #1: Get Your Music Right

I find good music a necessity for doing high-interval sessions.

So here’s how I do it; I cue up a playlist that is a mixture of fast, high-energy songs and slow, gentle songs (the Red Hot Chili Peppers album BloodSugarSexMagik is a current fave).

I then put the playlist on shuffle, and switch songs to suit the interval; hard, fast songs for the sprints and slow songs for the recovery.

Keeping the playlist on shuffle means you’re often surprised and gain a little boost.

Tip #2: Eat Beforehand

Hill sprints are definitely something I can do well on an empty stomach – a small snack like an energy bar or banana 45-60 minutes before the session can make all the difference to my energy levels.

Tip #3: Don’t Sweat The Results

For me, hill sprints are all about the effort – I try not to worry too much about the actual timing results.

Instead, my measure of a good hill sprint interval is one which leaves me utterly breathless by the top of the hill.

Tip #4: Set Up a Strava Segment

Alright, this slightly contradicts the previous point, but logging your hill sprints can prove valuable for later tracking your gains and progress.

If you have a hill that you use regularly, set up a Strava segment for the fast uphill section – that way, every time you run this section, Strava will isolate and record your performance.

I’ve found that over time my PR time hasn’t actually improved that much; what has improved is my consistency in reps during a session, and my recovery times between reps.