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Training

Cold Weather Running Guide + Winter Gear Recommendations!

Last updated on Dec 14, 2020 By Thomas Watson

In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

cold weather running guide

How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand. 

Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example).  These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

Cold Weather Running Guide + Winter Gear Recommendations! 1

Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.

Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

cold weather running runner

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What?  When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Cold weather running means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation.

This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

cold weather running snow

Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite.  You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet. 

Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

cold weather runner yeah

Cold Weather Running Gear

Cold weather running conditions require running gear designed to keep you protected.

At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Side note: when running in cold weather, you should be mindful of runner’s nipple – chafing that begins to irritate when running!

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

Cold Weather Running Guide + Winter Gear Recommendations! 2Cold Weather Running Guide + Winter Gear Recommendations! 3

Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.  

They are a great regular cold-weather running glove that will suit almost every condition!

Buy Now On Amazon

Cold Weather Running Guide + Winter Gear Recommendations! 4Cold Weather Running Guide + Winter Gear Recommendations! 5

Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

Buy Now on Amazon! 

Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Cold Weather Running Guide + Winter Gear Recommendations! 6Cold Weather Running Guide + Winter Gear Recommendations! 7

MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 8Cold Weather Running Guide + Winter Gear Recommendations! 9

MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 10Cold Weather Running Guide + Winter Gear Recommendations! 11

MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin. 

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 12Cold Weather Running Guide + Winter Gear Recommendations! 13

MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

Buy Now on Amazon! 

Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

Cold Weather Running Guide + Winter Gear Recommendations! 14Cold Weather Running Guide + Winter Gear Recommendations! 15

Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 16Cold Weather Running Guide + Winter Gear Recommendations! 17

BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

Buy Now on Amazon! 

Written by Thomas Watson · Categorized: Gear, General, Guides, Half Marathon, Marathon, Training

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

Published on November 3, 2020 By Mia Kercher

The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. 

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running). 

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

HIIT Running Workouts Guide

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed. 

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster. 

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens. 

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 18

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve: 

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs? 

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship. 

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great. 

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

  • Place your fingers over the artery on your wrist.
  • Set a timer for 15 seconds. 
  • Count the number of beats in your pulse until the timer stops. 
  • Multiply that number by 4 to get your heart rate per minute! 

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points. 

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods. 

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it. 

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you. 

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina. 

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking. 

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do. 

Your recovery time should be shorter than your intense time 

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger. 

Incorporate your surroundings 

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you. 

HIIT Running Workout Outside

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes. 

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it. 

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more. 

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries. 

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle. 

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan. 

Warm up with a brisk walk or some stretches. 

Run or power walk for 60 seconds. 

Walk regularly for 60 seconds. 

Repeat 6 times. 

Cool down. 

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Jog for 60 seconds. 

Repeat 6 times. 

Jog for 5 minutes to cool down. 

HIIT Running Workout Outdoors

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Walk for 45 seconds. 

Repeat 8 times. 

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become. 

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life. 

Plus…building up your core and leg muscles will help your overall cadence in your regular runs. 

Find a hill. 

Jog for 5 minutes. 

Sprint uphill for 20-40 seconds. 

Turn around and gently jog down to your starting point.. 

Repeat 4 times. 

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise. 

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session. 

Jog for 2 minutes. 

Do 5 x burpees. 

Walk for 30 seconds. 

Do 5 x burpees. 

Rest for 1 minute (walking or standing and breathing). 

Do 5 x burpees. 

Walk for 30 seconds. 

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes. 

Jog for 2 minutes. 

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period. 

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts. 

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations. 

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it. 

Written by Mia Kercher · Categorized: General, Get Faster, Guides, Half Marathon, Marathon, Training, Ultramarathon · Tagged: HIIT, HIIT running exercises

Lactate Threshold Training For Runners: How To Measure and Improve It

Published on October 8, 2020 By Sarah Jane Parker

What is lactic acid and what does it have to do with running? We’re exploring everything you need to know about lactic acid, lactate threshold training, and why it matters for running (along with self tests to determine your lactate threshold!)

When you hear the words lactic acid you might be thinking about certain ingredients in food. While some foods do contain lactic acid, the kind we’re referring to isn’t an ingredient in your snack: it’s a metabolic byproduct in your body.

Lactic acid is a natural product of strenuous anaerobic exercise, and your lactate threshold can help determine when you start to fatigue when you exercise hard.

We’re going to explain what lactic acid is, what a lactate threshold is, and how it affects your running.

What is lactic acid?

Lactic acid is natural byproduct of metabolic processes in your body called cellular respiration. Cellular respiration is provides the energy you need for daily life and exercise.

During daily living and submaximal exercise (exercise that is not difficult to maintain a steady pace), your body converts glucose and oxygen into energy with aerobic respiration. Byproducts of aerobic metabolism are heat and carbon dioxide.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

When exercise intensity increases and the amount of oxygen your muscles demand to keep moving can no longer be met, your body switches gears to anaerobic respiration that doesn’t require oxygen, but the byproduct of anaerobic respiration is lactic acid.

Lactic acid inhibits energy production when it build up in your muscles. When your muscles produce more lactic acid than can be removed, lactic acid begins to accumulate, causing fatigue.

Once your oxygen consumption returns to normal, lactic acid is then converted to other compounds by your liver to use in regular aerobic respiration.

Fatigue can be caused by a variety of other reasons, too, but fatigue from lactic acid buildup is more likely the cause if you’re exercising at an intensity above aerobic capacity.

Takeaway: when your body’s oxygen consumption exceeds demands, lactic acid is produced, resulting in fatigue.

Scientists have also discovered that different muscle fibers produce different amounts of lactic acid as well, so it’s not just cellular respiration/metabolism that comes into play.

Fast twitch muscle fibers (the ones used in activities like sprinting) produce more lactic acid in the muscle cells than slow twitch fibers do (slow twitch muscle fibers are the ones that are used mostly for longer and slower endurance exercise.

So activities that use more fast twitch muscle fibers than slow twitch muscle fibers will result in more lactate buildup. Another reason sprinting causes fatigue faster than an easy jog!

Lactic acid and muscle soreness

It’s interesting to note the ideas surrounding the relationship of lactic acid and muscle soreness like DOMS (delayed onset muscle soreness).

People used to believe that muscle soreness was caused by residual lactic acid that didn’t leave the muscles adequately.

But new science shows that muscle soreness is actually caused by micro-tears in your muscles and has little to do with lactate build up at all.

If you’re sore, it can be helpful to do gentle movement to help increase blood circulation and speed healing of muscle tissue, but it doesn’t necessarily move lactic acid out of sore muscles as once believed.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

What is lactate threshold?

Lactate threshold is the point where lactic acid begins to accumulate in your muscles – your body switches from aerobic respiration where lactic acid is easily moved out of the muscles, to anaerobic respiration where lactate builds up.

During exercise, we’re never really in just one type of cellular respiration, there’s always a little bit of anaerobic metabolism going on along with aerobic metabolism, but it’s usually pretty small.

Once we reach our lactate threshold, the majority of our cellular respiration switches to the anaerobic kind that doesn’t use oxygen and we start to fatigue.

On average, regular people reach lactate threshold at 50-60% of their VO2 max, recreational athletes reach lactate threshold at about 65-80% of their VO2 max, and elite endurance athletes reach their lactate threshold at 85-95% of VO2 max (source).

Why does lactate threshold matter for runners?

Lactate threshold matters to runners because, similar to VO2 max, the higher your lactate threshold, the better your running economy, speed, and exercise recovery.

Less conditioned runners or exercisers have a lower lactate threshold. So a person who is new to exercise will fatigue faster than someone who is well conditioned.

The well conditioned runner will be able to run at a higher intensity with less fatigue than their less conditioned counterpart (barring things like medical conditions). So increasing your lactate threshold through strategic planning can help you become a faster and more efficient runner!

How to test your lactate threshold

Knowing what your lactate threshold is can help your training for a couple of reasons:

  1. It allows you to develop a strategic training plan that helps you train smarter
  2. You can track your progress over time

When you exercise above an easy and resting level, your body goes through a couple different ventilatory thresholds (times when your breathing noticeably changes): the first ventilatory threshold (V1) and the second ventilatory threshold (V2).

V1 occurs when your breathing rate increases and you can’t talk comfortably, but you can still put several words together while exercising.

V2 occurs when lactate begins to accumulate faster in your body than can be removed, and V2 threshold is considered your lactate threshold. Breathing becomes rapid and heavy, and you can no longer speak during exercise.

Traditional testing of lactate concentration in your blood was pretty invasive: doing blood draws at intervals during an exercise test. No thanks! But there are ways to estimate your lactate threshold without the blood draws.

How To Determine Your Lactate Threshold Training

Doing your own lactate threshold testing

There are a few different ways that you can determine your lactate threshold (LT) without going to a lab for testing:

  1. Using an online pace calculator to estimate your LT based on your fitness level and recent race times (this is the easiest method).
  2. Estimate your LT using your heart rate and the Karvonen formula
  3. Complete a 30 minute time trial to estimate your lactate threshold

There was once a device called the BSX Insight that promised to read lactate concentrations through your skin, but this device is discontinued and no longer on the market.

Estimating your LT using heart rate

If you know your resting heart rate, you can use the widely recognized Karvonen formula. This formula is helpful if you haven’t done a maximal exercise test to already determine your max heart rate, this helps to estimate it for you using your resting heart rate and age.

THR = [ (MHR – RHR) x % intensity] + RHR

MHR = 208 – (0.7 x age)

  • THR = Target heart rate
  • MHR = Max heart rate
  • RHR = resting heart rate

Heart rate training zones in percentages:

  • Recovery zone or aerobic training: 50-70% MHR
  • Tempo and threshold runs: 71-85% MHR
  • Intervals: >85% MHR

So if you’re a 25 year old person with a resting heart rate of 70 bpm and you want to do lactate threshold training at 80% MHR, here’s how that formula would look:

MHR = 208 – (0.7 x 25) = 190.5

THR = [ (190.5 – 70) x 80%] + 70

THR for 80% MHR training in estimate LT training zone = 166

30-minute time trial

You can also estimate your lactate threshold by doing a 30 minute time trial. Ideally you’d do this time trial when you’re not fatigued by heavy exercise the day before. Use a level track, level road, or a treadmill set at 1% incline and use a heart rate monitor.

Start by doing some light cardio activity for 10 minutes, like walking or an easy jog, to warm up your body and prepare it for exercise. Gradually Increase the intensity of your warm up.

Once you’re warmed up, start running at the fastest speed you can maintain for 30 minutes. This needs to be a steady pace over the course of the 30 minutes: make sure you don’t start out too fast and taper off as you get tired.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

Measure your heart rate at 10 minutes into your run.

Continue your run and stop at 30 minutes and measure your heart rate.

Add your heart rate at 10 minutes to your heart rate at 30 minutes and divide by 2 to find the average. This is an estimate of your lactate threshold heart rate.

For example: if your heart rate after 10 minutes is 130, and your heart rate after 30 minutes is 170, then your LTHR (lactate threshold heart rate) would be 150 bpm.

Using your LTHR, you can determine training zones (remember, LTHR is not the same as max heart rate in these training zones!):

  • Recovery Zone (Zone 1) = 65-85% LTHR
  • Long endurance (Zone 2) = 85-90% LTHR
  • Intense Endurance (Zone 3) = 90-95% LTHR
  • Lactate threshold (Zone 4) = 95-102% LTHR (or same heart rate as time trial)
  • Maximal/power training (Zone 5) = 102-110%

How to increase your lactate threshold

One great thing about your lactate threshold is that you can improve it over time with training, much like you can improve your VO2 max with strategic training.

There are 2 ways to improve your lactic acid threshold and how efficiently your body removes lactic acid from your muscles:

  1. Continue your aerobic steady state training
  2. Add in lactate threshold training 1-2 times a week

Continuing with your regular steady state aerobic training runs is important for lactic acid clearance because your body adapts to this type of exercise by increasing the number and density of mitochondria in your muscle cells.

Mitochondria are your cells power generators so to speak and where your cellular respiration takes place. The more mitochondria you have, the better your body becomes at using oxygen during exercise (meaning less lactic acid buildup at the same heart rates as before).

Another way to increase your lactate threshold is to add LT training 1-2 times a week into your training program. LT training sessions are higher intensity, so don’t do them too frequently and keep them fairly short, 20-30 minutes long.

The goal with lactate threshold runs is to keep your pace pretty steady throughout the run meeting that heart rate goal or pace goal consistently.

LT training is generally a bit below race pace and should be comfortably hard. They should be challenging but not maximal intensity like VO2 max training. This is where the pace calculators are handy since they help you determine at what pace you’d likely be LT training based on recent race times.

Now that you know how to determine your lactate threshold and how to improve it, you should be able to make improvements in your race times with these strategies!

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

Written by Sarah Jane Parker · Categorized: Get Faster, Training

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 19

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). 

how to run longer

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. 

How To Run Longer Improve Your Running Endurance

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.

 

Written by Mia Kercher · Categorized: 100km, Guides, Half Marathon, Marathon, Training, Ultramarathon · Tagged: how to run longer, marathon

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out)

Published on September 11, 2020 By Mia Kercher

Since Apple launched its popular Airpod in-ear wireless earphone in 2016, running with Airpods has been a hot discussion topic. 

Having the right headphones can make or break your run. 

Listening to a motivational playlist or podcast is a huge benefit during your training, but no one wants to struggle with dangling cords or earbuds that constantly fall out. 

Wireless headphones have been around for a long time, but runners often struggle to find the perfect pair that fits their ear shape and doesn’t fall out when they run. 

That’s why running with Airpods has become so popular.

Here’s our Airpod buyers guide for runners, and how to run with Airpods effectively.

Running with Airpods

Why People are Raving About Airpods

Aside from the wireless asset, Airpods come with features that set them apart from a typical pair of standard headphones. 

They Have Two Sound Settings

Noise cancellation is a magical feature that allows you to tune out of all background noises and focus on the music. But it can be dangerous. 

If you’re running on a busy street, you can’t hear the cars zooming past. That’s usually a good thing, except when a car is out of line and comes rushing toward you. 

So many runners opt for the Transparency mode of the Airpods. It doesn’t totally block out all the background noise, but it still dims that extra noise, while still letting you hear the sound clearly and loudly, and be alert to what goes on around you. 

The Sound Quality is Consistent and Reliable

A lot of wireless headphones will slowly weaken over time (not just when the battery is low). 

But runners are consistently reporting that the Airpod sound quality is always clear and doesn’t buzz in and out, the way some headphones do.

The sound competes with the loud noises of outdoor running. 

Airpods Need Less Maintenance 

You still have to make sure that your Airpods are charged and stored safely, but while you’re wearing them they’re easy to manage. 

The volume can be adjusted with quick taps of your finger, Siri works with the pods, and there are automatic features for pausing and playing. 

These are awesome features that make a huge difference when you’re running with Airpods – no need to stop and play with your phone with sweaty fingers!

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 20

Do Airpods Fall Out When You Run?

This is a huge question for runners. You need quality wireless headphones that aren’t going to slip out and get lost while you’re running. 

Runners consistently report that Airpods don’t slip out from their ears while running during other workouts. 

However, they’re not infallible – Airpods are wireless, after all – and have no over-ear clips to hold them in place.

The Apple store claims that Airpods are one size fits all, but all human ears are different. Keeping that in mind, also take note that different runners have different paces and styles of the sport

If you are popping out in the morning for a regular run, running with Airpods will be totally comfortable for you. 

On the other hand, if you’re an intense runner training for a marathon or really working on your speed, you might want to consider a wired set or some additional covers to add the Airpods. 

SaleBestseller No. 1
Apple Airpods with Charging Case (2nd Generation)
Apple Airpods with Charging Case (2nd Generation)
  • The new AirPods combine intelligent design with breakthrough technology and crystal clear sound. Powered by the new Apple H1 headphone chip, AirPods now feature hands-free access to Siri using just your voice. And up to 3 hours of talk time on a single charge
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Quick access to Siri by saying “Hey Siri”
  • Double-tap to play or skip forward
£124.99
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise Cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customizable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£199.00
Buy on Amazon

Pros and Cons of Running With Airpods

There’s no better way to decide on a new product than with a detailed pros and cons list. 

Airpod Pros

Wireless

While you’re running, you don’t have to hold extra cords. Running hands free is relaxing and stress minimizing. 

Before I made the switch, I was constantly holding bunches of leftover cord in my hand, stuffing it in my shirt, always searching for somewhere to put that excess material. 

Touch Sensitive

The ability to tap and double tap for all your essential features (pausing, playing, skipping, and repeating) is a lifesaver for runners. 

All of that is due to the force sensor, a little sensitive button on the side of the Airpods. You can program it to decide what motions you’ll use for different features. 

Use it to quickly switch between Transparency mode and noise cancellation. 

Long-Lasting Battery

The battery on Airpods is resilient, maintaining a charge when you start out with full juice. Most runners say the battery lasts long enough to listen to music during an entire 3-5 hour run- perfect for most of us looking to run with Airpods. 

Easy to Store

The Airpods come with a handy little case that is super compact and easy to store in the pocket of your workout gear, gym bag, or even a purse or pocket. 

It is small though, so make sure you keep careful track of where you left it. 

Airpod Cons

Siri Doesn’t Work Well

Connecting Siri to your Airpods is possible, but the connection is pretty spotty.

Siri sometimes comes in and out, and doesn’t understand your directions. 

The force sensor is a more reliable way to adjust your settings. 

They Sometimes Fall Out

When the main question is, “Can you run with Airpods,” the answer is there’s no absolute guarantee that they won’t fall out during your run.

Most people do find they fall out less frequently than other wireless headphones, but when your ears get sweaty, they get slippery. 

Do Airpods fall out when you run?

Sometimes it’s inevitable. 

The Force Sensor is Complicated 

There is a bit of a learning curve when it comes to programming and using the force sensor. It is a great feature if you take the time to learn it, but it might cause problems if you have a hard time learning tech products. 

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 21
SaleBestseller No. 1
Apple Airpods with Charging Case (2nd Generation)
Apple Airpods with Charging Case (2nd Generation)
  • The new AirPods combine intelligent design with breakthrough technology and crystal clear sound. Powered by the new Apple H1 headphone chip, AirPods now feature hands-free access to Siri using just your voice. And up to 3 hours of talk time on a single charge
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Quick access to Siri by saying “Hey Siri”
  • Double-tap to play or skip forward
£124.99
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise Cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customizable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£199.00
Buy on Amazon

Tips for Running With Airpods – How To Prevent Airpods From Falling Out

For most people, the biggest concern is, “Do Airpods fall out when you run?” Unfortunately, they do fall out sometimes. But there are some techniques you can use to keep that from happening. 

Keep Your Ears Dry

The number one reason Airpods fall out is due to sweaty ears.

You can’t help if you sweat, right? Especially when you’re running in hot weather, there’s no getting around it. 

But you can carry a small, water-wicking sweat towel or a buff wrapped around your wrist to wipe up some of the moisture when you’re running with Airpods. From time to time in your run, just stop for a quick break to get rid of some sweat. 

It can even be done when you stop for a sip of water, tackling two problems at the same time. 

When you dry your ears, be sure to dab them instead of swiping with the towel. If you swipe, you risk brushing up against the ear bud and knocking it out of your ear. 

While you’re dabbing, purposefully push that Airpod back into your ear, instead of loosening its position with the towel. 

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 22

Adjust the Position

Since everyone’s ears are different, you have to find what works for you to keep that bud in your ear. Here are two common positions that help people keep it secure. 

  • Tip the base slightly forward: Instead of pushing it straight into your ear, tip it down so it faces your ear lobe. 
  • Twist the tip: Once the bud is in your ear, twist it up a little so it gets rid of any extra wiggle room.  

Buy Hooks or Covers 

There are multiple accessories you can buy to make your Airpods more manageable and keep them in your ear. Here are the best two:

  • Airpod hooks: These are small hooks you can actually attach to the Airpods to latch onto your ears and keep you from losing your expensive headphones. 
  • Waterproof tape: Attach small patches of waterproof tape to the buds of your Airpods to help them stay in position and keep them from slipping. 

Should I Use Airpods While Training for a Marathon?

It all depends on your running style and your priorities. Ask yourself these questions. 

Do I value a hands-free run over security that my headphones won’t fall out?

Do I run fast and intense or slow and steady?

Am I willing to stop and dry my ears halfway through the run?

Am I willing to spend extra money on additional accessories for running with Airpods?

Do I appreciate the high quality of sound over stability of the headphones position?

The answers to these questions will help you review this guide to running with Airpods and reveal the right answer to your decision. 

One more thing: if you haven’t started your marathon training plan yet, go ahead and download our free training plans.

They’re fully customizable, with different plans to suit your unique goals. 

Running with Airpods
SaleBestseller No. 1
Apple Airpods with Charging Case (2nd Generation)
Apple Airpods with Charging Case (2nd Generation)
  • The new AirPods combine intelligent design with breakthrough technology and crystal clear sound. Powered by the new Apple H1 headphone chip, AirPods now feature hands-free access to Siri using just your voice. And up to 3 hours of talk time on a single charge
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Quick access to Siri by saying “Hey Siri”
  • Double-tap to play or skip forward
£124.99
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise Cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customizable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£199.00
Buy on Amazon

Written by Mia Kercher · Categorized: Gear, General, Half Marathon, Marathon, Training · Tagged: airpods

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