Mile By Mile

Tips for Choosing a Sports Medicine Provider

Lisa @ Running Out Of Wine — Wed, 20 May 2026 04:00:00 +0000

Over my years as a runner I have met with MANY different sports medicine providers. This includes chiropractors, PTs, and orthopedists. I have learned quite a bit about what I am looking for in a provider and what works the best for me.

When I was dealing with my first running injury, I was just searching for local providers online and didn’t really know what I was getting myself into. I thought I would share some tips I have learned over the years. Hopefully if you are trying to find someone to help you prevent an injury or recover quickly this will help you find a good fit the first time!

Tips for Choosing a Sports Medicine Provider

1. Get a recommendation from someone in your area.

This was difficult for me when I was first living in Baltimore because I didn’t know any other runners who were dealing with injuries. When I started having hip pain, which eventually lead to surgery, I did get a recommendation for the orthopedist who did the surgery. From there, he recommended a PT in my area who was really great. (Before that, I had a not-so-good experience with a physical therapist).

If you are a member of a running club chances are pretty good that other runners will have been injured in the past and can recommend providers. You could also probably just go to a local running store and ask someone there. Many cities also have Facebook groups for runners, so you could join one of those for your area and ask there (or search for others who asked about it).

2. Do your research.

Once you have a provider in mind, you can check online to see if they have a website that explains their credentials or any specialty areas they treat. I know that most of my injuries have responded really well to ART and dry needling, so I make sure the provider I am going to is certified in those areas.

It may also be helpful to gain some insight into your injury. While doctors have training and knowledge about injuries, it is your own body that is going through the pain and some providers are quick to jump to the most common diagnosis. If you can go in to your appointment able to specifically explain the issues you are having, as well as what you have tried (what has helped or not helped) and can ask insightful questions, you will most likely be able to get the best treatment. You may also get a better idea if that provider is a good fit based on his/her recommendations at that first appointment.

3. Trust Yourself.

As I said above, this is your body and no one else knows exactly how it feels. Trust your instincts. When my hip was hurting, I was told by a PT that it was just an alignment issue. I came to find out that I had a torn labrum. I knew when the treatments were not helping (and sometimes making it worse) that I needed a second opinion. This can be tricky because sometimes we may have our own guess at to what is going on but a more experienced person may know better. I try to listen openly to what they have to say but if I don’t feel like the treatment plan is helping after a few weeks, it may be time to reconsider the plan.

4. Don’t be afraid to ask questions.

I think most sports medicine providers have heard it all. Being in appointments with knowledgeable PTs and chiropractors has actually taught me so much. I have also learned that there are many different views on topics. (If you read articles about sports related injuries, you have probably noticed that). Again, I try to listen and see what works best for me. It is so important to learn about why you got injured in the first place, and how to prevent it from happening again.

5. It’s ok to break up with a provider

I have to admit that I grow attached to providers, and somewhat dependent on them. If you feel like you are not getting better, it may be a good idea to get a different opinion. You may also want to consider the different options of physical therapy vs chiropractor vs orthopedist, depending on your injury.

Also, some PTs will spend the full session with you 1:1, while others may have you work mainly with an assistant. Working with an assistant isn’t necesarily a bad thing, but I have found it to be very benefical to work directly with a PT for my entire appointment.

Things to consider when looking for a sports medicine provider:

Location
Office hours
Specialties
Insurance coverage
Personality of provider
Do appointments run on time?
Do you feel like they will go out of their way to help you?
If they treat runners regularly, and better yet, run themselves
Does the PT spend enough time with you, or do you mainly work with an assistant?

Ultimately I consider my appointments with a good chiropractor or PT as a form of therapy. While they “fix” me we chat about running and other things that are going on. Some people might not care about this as much. Your own preferences will likely differ based on the injury you are dealing with.

What do you look for in a sports medicine provider?
Have you ever had to seek out a second (or 5th) opinion?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Tips for Choosing a Sports Medicine Provider appeared first on Mile By Mile.

How Many Races Should You Run Each Year Based on Your Goals?

Lisa @ Mile By Mile — Wed, 13 May 2026 04:00:00 +0000

When it comes to improving your running, more racing isn’t always better. Sometimes running too many races each year can limit your progress. On the other hand, racing is fun and teaches you to push yourself. So how many races per year should you actually run?

This really depends on your goals. An experienced runner chasing a personal best may need a different race schedule than someone running for fun. By understanding how race frequency impacts your training, recovery, and performance, you can create a race plan that helps you improve your running.

In this post we will discuss how to structure your training calendar based on your goals and get the most out of every race.

Races can be fun and can also be a great way to push yourself and work on getting faster. However, it’s important to find the right balance of races to still allow you to train enough to work towards your goals. When deciding on races it can be helpful to plan out 1-2 big goals for the year and then plan around those when choosing other races.

How Many Races Per Year Is Ideal?

The “ideal” amount of races per year will vary from one runner to another, and will likely also differ each year for the same runner. However, I see runners have the most success with about 3-6 races per year.

How Your Running Goals Affect Race Frequency

Depending on what your goals are you may race more or less. Here are some factors to consider.

Racing for Fun and Experience

If you are truly just racing for fun, and not going all out in your races, then race as often as you want! You may need to consider other factors like time, logistics, and cost, but otherwise you can basically use the races as training runs.

Racing for a PR

For most runners it is not feasible nor practical to aim for a new PR in every race. If you are looking to get faster, aim to race every few months to give yourself a chance to train and see progress in between your races.

Training for a Marathon or Half Marathon

If you are training for a specific distance you will want to make that the focus of your training and plan other races around that. For example, if you have a goal marathon in November you could do a half marathon as a tune up race in September.

Competitive or Advanced Runners

More advanced runners who are racing competitively may race less frequently due to needing more recovery after a hard training cycle and race. There may be 1-2 big goal races each year with other races spread out around those.

How Many Races Per Year for Beginners vs Experienced Runners

Beginners may find themselves wanting to race often, especially if they are seeing alot of progress early on. It’s ok to race often if you are having fun and not going all out in every race. Racing often can also teach you to become more comfortable in a race environment.

Experienced runners may become more focused on one specific goal and end up racing less. But that is not always the case; sometimes these runners race every few weeks as a workout and a way to push themselves.

How to Plan Your Race Calendar for the Year

Start by planning out your goals. Are you hoping to run your first marathon? Set a PR in the half? Race for fun? Just get in alot of miles?

Once you have determined your goals you can choose what races will support those goals. If you are focusing on a long distance race like a half or full marathon then choose that first and plan other races around it.

If you are racing for fun try to choose races that excite you; maybe you are traveling and can find a destination race, or you can plan some races with friends.

How to Train Between Races Without Burning Out

If you pushed hard in a race then you need to take some down time after. Following a goal marathon you should even take 1-2 full weeks off of running. For shorter distances you can take a few days off and then focus on easy runs until you are recovered.

If you are racing within a training cycle then you may use the race as a training run which will require less recovery than an all-out race.

If you find that it is too challenging to get in your training runs between races then you may need to look at your calendar and spread out your races more.

Signs You’re Racing Too Often

If you are noticing that you are always feeling flat or not making progress then you may want to consider cutting back on races. Additionally, if you are no longer excited by races then try taking some time away and choosing only a few that you really want to do.

The Mental Side of Racing Too Much

If you are racing hard frequently it can lead to mental burnout. This can be because it’s alot of mental effort to go all out often, and it’s hard to improve in every single race. You may feel like you are pushing hard but not getting the results you want. By taking time away to train and not stress about racing, you can come back stronger and feel more confident in the races you run.

How to Adjust Your Race Schedule Based on Recovery

The effort at which you run a race will impact how much recovery you need. There are other personal factors that will impact your recovery as well, such as your age, how much sleep you get, and how well you fuel. Runners who need more recovery should spread out races more. This allows you time to recover adequately, train, and then race well.

Sample Race Schedules Based on Different Goals

Beginner running for fun

a few 5ks spread throughout the year
1-2 10ks (if 2- one in the spring and one in the fall)

Intermediate runner with goal to run first full marathon

a couple of shorter races in the spring with a main focus on base building
half marathon in September during the marathon build
full marathon in October-November

Experienced runner looking to PR in the half marathon

maybe a 5k or 10k during training for the half
a goal half marathon in the spring and/or fall
focus on training for the half with races planned to support training

Final Thoughts: Finding the Right Number of Races for You

Every runner has different goals, recovery needs, and race experience. If you race often and are not seeing the results you want, consider racing less. On the other hand, if you rarely race and feel like you get race anxiety it may be good to race more often. Sometimes last minute races are not a bad thing because you can sign up when you are 100% sure that you want to do it.

How often do you usually race each year?

Looking for race shoes? My favorites are the Brooks Hyperion Elite with the Hyperion Max as a runner up!

The post How Many Races Should You Run Each Year Based on Your Goals? appeared first on Mile By Mile.

Why Tempo Runs Matter and How to Add Them to Your Training

Lisa @ Mile By Mile — Wed, 06 May 2026 04:00:00 +0000

Many runners focus on speed workouts in training when they are looking to get faster. While those faster workouts are important, there is huge benefit to also working on tempo runs which train your body to sustain a faster pace for longer. I’ve found that tempo runs are one of the most effective (but sometimes avoided) workouts.

Whether you’re aiming to improve your endurance or hit a new PR, learning how to use tempo runs correctly can make a big difference. Let’s talk about why tempo runs are so effective and how to add them into your training.

What Is a Tempo Run?

Tempo runs are sustained, “comfortably hard” efforts that are usually completed around one hour race pace. They could also be broken into shorter segments with brief recovery segments called “cruise intervals”.

Finding the right effort for tempo runs is key. Training at this effort can improve the efficiency of how the body manages waste products due to lactate that can contribute to fatigue. Keep in mind, lactate itself is not bad, but if we can train the body to manage this process it can result it being able to run at a harder effort for a longer time (improving “lactate threshold”).

Why Tempo Runs Matter for Runners

Beyond the more scientific reasons for tempo runs being beneficial (which can be somewhat nuanced) there are simple reasons why runners of all levels benefit from tempo runs.

In short, they build endurance at faster paces, resulting in (potentially) improved race performance. You are essentially practicing running at a harder effort for a longer period of time than you may be used to.

I believe there are psychological benefits to tempo runs as well. These longer workouts train you to work harder for longer periods of time. You need to “get comfortable being uncomfortable” and this can translate to race day performance.

If done correctly tempo runs may be a lower injury risk than traditional speed workouts. There are many ways to structure these workouts as well based on each runner’s current fitness and goals.

How to Find Your Tempo Pace

If you are aiming to run at a one hour race pace, you will need to figure out what this feels like. For some runners this may be similar to their 10k pace. Sometimes tempo runs can be run at goal race pace (half marathon or marathon) but this is different than completing it as a threshold run; though still beneficial.

Here are a few ways to figure out how to pace a tempo run:

Talk test: can you say just a few words at a time?
RPE: On a scale of 1-10 this is around a 7
Heart rate: 85%-90% of maximum heart rate
Pace ranges: If you know your 10k and half marathon paces you can figure out approximately what your 1 hour race pace would be

When prescribing tempo runs I like to use RPE or pace ranges, matched with the talk test. Many runners may not know their maximum heart rate and it can be very difficult to monitor your heart rate while completing a tempo run.

How to Add Tempo Runs to Your Training

I usually make tempo runs one of the key workouts of a training week. (So a week may include several easy runs, a long run, and a tempo run). Later in training, goal race pace miles may be included as part of the long run.

During the early phases of training it can be helpful to use cruise intervals, which I will describe below, to get used to tempo runs. Then you can focus on more sustained tempo runs of 20-40 minutes.

Tempo runs do not need to be completed every week. Depending on the training philosophy these may fit best in a certain phase of training. I have found that adding in tempo runs after a few weeks of faster intervals works well. However, I tend to keep some kind of tempo runs in a training plan most weeks leading up to a half marathon or marathon. Tempo runs can also be mixed with other types of runs, such as 30 minutes at HMP followed by 1 minute 5k intervals.

Always do a warm up before a tempo run and a cool down at the end.

Types of Tempo Run Workouts

Here are a few types of tempo runs:

Continuous lactate threshold run: 20-40 minutes at one hour race pace
Cruise intervals: broken tempos with short breaks at one hour race pace
Race Pace Tempo: sustained efforts at half marathon or marathon pace (may be prescribed in miles and are usually longer than LT workouts)
Progression run: a run that starts slow and easy and gradually gets faster, usually getting to around LT by the end

Sample Tempo Run Workouts

Continuous Tempo run

1-2 mile warm up, 20 minutes at one hour race pace, 1-2 mile cool down

Cruise Intervals

1-2 mile warm up, 5 x 4 minutes at one hour race pace with 90 second recovery, 1-2 mile cool down

HM Goal Pace

1-2 mile warm up, 2 x 2 miles at half marathon pace with .5 mile recovery in between, 1-2 mile cool down

Progression Run

1 mile warm up, 6 miles progressing from easy pace to 10k pace, 1 mile cool down

Common Tempo Run Mistakes to Avoid

Especially for shorter tempo runs, a common mistake is running these workouts too hard. While you may be able to run 20 minutes faster than your one hour race pace, that isn’t the purpose of the workout.

Additionally, make sure you are balancing tempo runs with other types of workouts. If you are completing tempo runs regularly work on progressing them or trying different types of workouts.

You don’t need to do multiple tempo runs each one. One per week is plenty, and some weeks you can focus on other types of workouts. If you do multiple tempo runs in the same week they should be spread out and varied (for example, cruise intervals on Wednesday and race pace miles in Sunday’s long run).

How Tempo Runs Fit Into a Full Training Plan

Tempo runs are an important workout to get faster and build endurance, but runners need to balance tempo runs with other types of workouts. Easy runs are the foundation of a training plan, so make sure that those are the focus of your week. Build in tempo runs strategically while also making sure to work on shorter/faster intervals as well. Each week should also include a long run when training for a long distance race.

Do you include tempo runs in your training?
What is your favorite kind of tempo run?

Have you seen some of the spring gear from Brooks running? Be sure to check out the Dash shorts (they are SO light) and the PR collection including the PR Elite Bra!

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Why Tempo Runs Matter and How to Add Them to Your Training appeared first on Mile By Mile.

Delaware Marathon 2026 Race Recap

Lisa @ Mile By Mile — Wed, 29 Apr 2026 04:00:00 +0000

On April 19th I ran the 2026 Delaware Marathon as my 10th marathon. This race is part of the Delaware Running Festival. (Not to be confused with the Coastal Delaware Running Festival, which is held a week earlier).

The race takes place in Wilmington and offers a marathon, half marathon, 10k and 5k. As I’m sure you can guess the weather in April can be very unpredictable. This year we had a very cold, snowy winter and the week before the race it was very hot, hitting 90 degrees mid-week. Luckily Sunday was not hot, but we had pretty much every other kind of spring weather which I will share in the recap.

In preparing for the race I couldn’t find many race reviews so I hope this is helpful to anyone considering this race. While it wasn’t my favorite, it could be a good option for a spring marathon if you know what to expect.

Delaware Marathon 2026 Race Recap

Race Expo

On Saturday we drove from Baltimore to Wilmington, which took about an hour and 20 minutes. We went right to the expo since our hotel wouldn’t be ready and the expo went until 4pm. It was held outside at the race finish area. Luckily it was a beautiful day. I’m not sure what they would have done if it rained.

Parking was a little challenging but we found a meter a few blocks away. There was also a garage for $5 mentioned in the runner’s handbook, but we couldn’t find it until we were already parked.

There wasn’t much at the “expo” besides packet pick up and one small tent with race merchandise. It was nice to be able to see what the race start and finish area looked like.

The Night Before the Race

We stayed at the Hyatt Place Wilmington Riverfront which was just under a mile from the start/finish. Once we checked into the hotel we relaxed a bit before dinner and got ourselves organized. We ate at Scalessa’s which was a 12 minute drive from the hotel and away from all the other restaurants. It was small and very good! I think there were only about 12 tables, so it’s definitely recommended to make a reservation!

After being fully loaded with carbs we headed back for a good night sleep before race morning. I checked the forecast for the millionth time, worrying about the rain and wind that was expected. Unfortunately I was woken up around midnight by people in the hallway (there was a wedding going on) but I fell back to sleep pretty quickly.

Race Outfit:
Lux Short Sleeves
Spark 8 inch short tights
Hyperion Elite 5
3 pocket bra (which is no longer available)

Race Morning

We started getting ready around 5:30 in order to leave the hotel around 6:15. The forecast had shifted a bit and the rain was holding off for a few hours. I was happy to not be walking to the race in the rain or starting in the rain, but it was in the high 50s and very humid.

I decided to wear arm sleeves so I could take them off. I ended up not really needing them, but also never took them off because it just felt like too much work when I was running.

We walked over to the start and I immediately got in line for the bathroom. Of course the lines were insane (that’s been a trend for my races lately). As the start time got closer the lines moved alot faster so I waited it out. Around 6:55 a police officer came by and said to move out of the way because the runners were about to come through. What? We were the runners. And there was no where else to go to wait in line.

Delaware Marathon Race Start

I was next up and ran in to use the bathroom and then headed over to the start just as the runners started coming through. It was a big mess of confusion as everyone was trying to squeeze through a small lot lined with porta potties. Then we turned onto the boardwalk and all had to cram together while also avoiding things like benches and bike racks. We were all basically slowing to a walk with how crowded it was.

Miles 1-6

The first 2 miles were pretty congested. I tried not to weave, but also had to go around people or I’d keep getting stuck. I could feel the humidity as soon as we started running.

The first couple of miles were pretty flat, and then we started going uphill around mile 3. I didn’t think the hills were terrible, but I did feel like my effort was hard due to the humidity and gradual climb.

At some point (honestly, it could have been anywhere between miles 2 and 8, I have no idea) we went over this very small, very shaky bridge. It was very unsettling and I slowed down alot. The one and only photographer out on the course was right after the bridge, but he completely missed me as there were multiple people right it front of me coming off the narrow exit of the bridge and back onto the path.

I passed Rob around mile 5 and he mentioned the humidity, so I was glad that I wasn’t the only one who noticed it. There was also some confusion around this time with which side of the road to run on. There were many out and backs throughout the course, and at one point we were told to stay on the left, and then runners started coming by on our left, and then someone else was yelling to stay on our right.

Miles 7-13

Around mile 7 the humidity broke a bit and it started to rain, which felt really good! I noticed that for the first 6 miles my watch was right on track with the mile markers, and then at mile 7 it jumped to 7.2. This was frustrating because now my overall pace was slower than what my watch was reading.

I started to feel better as we started going downhill, but this was also when the wind started to pick up. We headed back to the start area to drop off the half marathoners, and made a turn to continue running the full marathon along the boardwalk.

Miles 14-19

This part of the race was alot flatter, other than some bridges. After leaving the boardwalk we ran on a paved trail, some of it open, some lined with trees. I think it was around mile 15 when I saw the lead runner going back the other way.

There weren’t really any spectators since this was on a trail without much access to roads. Also, about half of the mile markers were missing during this half of the race. Given that my watch was already pretty far off, this was even more frustrating.

I was glad that there were plenty of runners around me, and soon enough lots of runners were going back the other way too. Otherwise this would have been a very lonely stretch of the race.

I knew I was still far off my goal pace, but couldn’t really tell by how much because of the extra mileage on my watch.

Miles 20-25

Right before mile 20 (or maybe it was closer to 19, I can’t remember) we hit the turnaround point. Rather than going straight back on the trail, we made a quick detour loop around a neighborhood, I guess to add on some mileage.

Once back on the trail I knew it was less than 6 miles straight back to the finish. On the one hand, that sounds like nothing, but on the other hand, it seemed like I had so far to go. I was starting to feel a little nauseous, and when I ran faster that got worse. After doing some math, I knew it would be really hard to beat my time for Richmond.

I tried to focus on one mile at a time. While I didn’t hit the wall, my paces did slow down slightly. I think there had been a slight decline from miles 17-19 and a slight incline the other way, but I’m not completely sure.

I did pass quite a few runners during this time, and one guy tried to give me a fist bump but I basically missed lol. Doing anything that requires coordination at mile 21 of a marathon is bascially impossible.

The final bridge back around mile 25 was really tough. The climb up felt like it lasted forever, and I felt a little dizzy running so high at that point. I was really glad to run down the other side. I heard someone say “there’s the Chase building” and I guess that is where the finish line was. I saw it in the distance and it still looked so far away.

Race Finish

Once over the bridge, I really tried to start picking up the pace. I focused on running 1/2 mile at a time. We were back on the boardwalk and there were some people cheering. Another runner and I kept passing each other (it seemed like she was also trying to push to the finish) which helped to keep me going.

Right before the 26 mile marker there is a random turn off of the boardwalk and onto a side street. I may have missed this if I hadn’t seen it on my walk to the start earlier. Running down the side street there was an intense headwind and I felt like was going backward. I turned the corner and the wind broke a bit and I could see the finish, so I was able to continue pushing until I crossed the finish line.

Official finish time: 3:58:49

Delaware Marathon Post Race

I got my medal and a water walked through the finisher area. I had no desire to eat anything so I passed the snacks and went to the boardwalk by the water where there was more space.

I suddenly had the urge to cry, possibly due to disappointment about not reaching my goal but also just the overwhelm of finishing a tough race. I let the tears flow for a minute before getting myself together and remembering that I just finished another marathon.

Rob had sent me his Garmin live tracking so I checked and he was just about at mile 26. I walked back up to watch him finish and take his picture. As I was doing that it started raining pretty steadily and was getting colder out. I was shivering and just wanted to get inside.

After we met up I said I was going to head back to the hotel to get warm, knowing it was a long walk back. He wasn’t ready to walk back yet and wanted to get a beer. The almost mile walk back to the hotel felt SO long!

Race Reflections

While I am still a little disappointed with the outcome of this race, I am also proud of how I managed some tough circumstances. This was not an ideal course and while the weather could have been worse, it definitely made it harder to run my goal pace.

I was a little surprised with some of the messy logistics of this race. I’ve done alot of Corrigan Sports events and they are usually so well managed. It kind of felt like there was no where to run in Wilmington and they had to just get very creative with the course. It just felt like we were running the same places over and over with random little bits added on.

Spring races are always very tough, coming off cold weather running. You could get anything on race day. We managed to get everything on race day!

Have you ever done a race in varying weather conditions?
Do you like out and backs?

The post Delaware Marathon 2026 Race Recap appeared first on Mile By Mile.

Mother’s Day Gift Ideas for Runners

Lisa @ Mile By Mile — Wed, 22 Apr 2026 04:00:00 +0000

With Mother’s Day coming up soon, it’s time to make sure you have gifts for all the moms in your life. What’s the perfect gift for a mom who runs? I’m going to share a few ideas! Use this list to find the perfect Mother’s Day gift ideas for runners or to share with someone as your wish list.

This post was updated in 2026 and contains affiliate links for Amazon and Brooks Running. Thank you for your support!

Mother’s Day Gift Ideas for Runners

Sarah Marie Design Studio Shirt

Sarah Marie Design Studio has so many fun designs for runners. I have a t-shirt that says “Run all the miles, drink all the wine”. I also love this “Mama needs a run” sweatshirt. Perfect for Mother’s Day, right?!

Coffee Mug for Mothers

Most moms run on coffee, right? So why not get them a cute mug that has to do with running! There are lots of options on Etsy, like this one that says “I’m a Mother and Marathon Runner…don’t underestimate me”.

Necklace for Mothers

What about a cute piece of jewelry for the running mom in your life? For my first Mother’s Day my husband and son got me a little necklace with a “G” (for Grayson) on it from Erica Sara. She has lots of running jewelry too! I might eventually add other charms to my necklace, like a running quote or “26.2”. (Note that the website says orders needed to be placed by 4/24 for US orders to be delivered for Mother’s Day. So if you don’t want your gift to be late maybe consider a gift certificate instead!)

Brooks Luxe Long Sleeve

This is perfect as a base layer or for cool mornings/evening. It’s soft, thin, and comfortable, with thumb holes. It also comes in a short sleeve version and a tank top!

Chirp Wireless Muscle Stimulator

This Electrical Muscle Stimulator (EMS) can be used to enhance muscle recovery, improve strength, and alleviate pain after workouts or an injury. It’s wireless, making it easy to use throughout the day. This can be especially helpful for moms who are too busy to stop what they are doing and use a foam roller.

Brooks Ghost Lite Socks

All runners (especially moms) need high quality running socks, and these are a great value. They offer lightweight cushioning and are thin with a bit of arch support.

A Running Book

I don’t have much time to read, but when I do I pretty much exclusively read books about running. Books make a great Mother’s Day gift for runners! I shared a post with books to help you run faster. I recently read The Way of Excellence by Brad Stulberg which was really good.

Brooks Dash Shorts

These are so light and perfect for summer runs.

Lagoon Pillow

Sleep is hard to come by for moms! To make the most of your sleep, you need the right pillow. They have different pillows for different types of sleepers along with a quiz to find the right one, so check with the person you are buying for first (or get them a gift card). Save 15% with code MILEBYMILE

Run Your Life Journal

This is a great gift for moms who may want to work on gratitude, daily intentions, daily affirmations, or just take some time to work on themselves each day, along with tracking monthly and weekly goals.

Brooks Glycerin Flex

This is a new running shoe from Brooks that offers flexible support. There is lots of cushioning without the shoe feeling bulky or heavy. If you know the mom in your life loves Brooks running shoes and some cushioning, I bet she would love these!

A Run Coach or Training Plan as a Mother’s Day Gift

Coaching services or a training plan make a great Mother’s Day gift. This is a very individual decision, so don’t go signing up for coaching without talking it over with the person you are getting it for. There are lots of options from monthly training plans, to group coaching, to individualized coaching. (These days there are also AI plans, which I don’t really recommend and have seen them easily lead to overtraining or injuries.) I coach for Run to the Finish and we have a full team of human coaches to choose from!

The Gift of Time for Mother’s Day

When all else fails, moms can always use the gift of time! Offer to watch their kids while they go grab a cup of coffee, or drink a glass of wine, or just sit in silence and do nothing. For busy moms, time is invaluable!

The post Mother’s Day Gift Ideas for Runners appeared first on Mile By Mile.

How to Build Mental Strength Throughout Your Training Cycle

Lisa @ Mile By Mile — Wed, 15 Apr 2026 04:00:00 +0000

Having a successful training cycle is about more than just physical strength. It’s also about what is happening in your mind and your ability to stay mentally focused. While most runners focus on building endurance and speed, the ability to stay focused, motivated, and resilient is often what makes a big difference come race day.

Throughout a training cycle, you will have plenty of opportunities to work on your mental strength. There will be days when motivation is high and everything clicks, but there will also be moments of frustration and self-doubt. Learning how to manage these ups and downs with the right mental strategies is key to staying consistent and reaching your full potential.

Let’s talk about how to develop mental strength at every stage of your training cycle. From setting clear goals at the start to staying disciplined and finishing strong, these strategies will help you train smarter, stay focused, and perform at your best on race day.

Why Mental Training Matters in Your Training Cycle

You may have heard the saying that running is 90% mental and 10% physical. While it’s hard to say for sure if that’s true, there is no doubt that the mental side of running is very important, especially in long distance races.

If you don’t have the mental stamina to keep running for a long time, you won’t be able to finish your race. You may not even get through your training runs.

Beyond that, you need the motivation to WANT to train and race. Without that, you are much more likely to give up.

Running is hard, especially when you are pushing your limits for a long time. Having mental strength will help you to stay focused and continue pushing even when you are ready to give up.

Setting Clear Goals at the Start of Your Training Cycle

Many runners go into a training cycle with a time goal for a race. This is helpful, but you can go beyond that by also having mental goals.

You can start by identifying your “why”. This is something you can come back to whenever your training gets hard. Be specific and write it down.

You may also choose to work on other mental skills, such as embracing discomfort, using positive self-talk, and using visualization strategies. If you pick several goals you can focus on each one for a few weeks. You could also just choose one thing to really focus on closely throughout the full training cycle.

Building Focus and Discipline

During the first few weeks of training the physical side might not be too hard. Your mileage may still be low and your workouts may feel manageable. Use this time to get focused and settle into a routine.

Anticipate what challenges you may face as you move through future weeks of training and have a plan for overcoming them. Figure out a workout schedule that you can stick to even when the mileage increases.

Even though you are early in training, don’t get into the habit of skipping workouts. Work on staying consistent and disciplined now to set yourself up for success in future weeks.

Staying Motivated Through Plateaus and Challenges

As the weeks go on you may start to feel either bored or challenged. Sometimes the easy miles just feel redundant, but its important to remind yourself that they have a purpose.

If you are feeling defeated by challenging workouts, practice using mental skills to keep yourself motivated. Go back to your “why” and think about how these workouts will pay off on race day. While it’s important to rely on internal motivation, sometimes you may need a little external motivation as well. As you complete a hard week of training you could treat yourself to a pedicure, a massage, or a pair of race day shoes.

During this time you can start practicing race-day strategies, such as visualization, mantras, and positive self-talk.

Developing Resilience During Peak Training

The peak weeks of training are usually the most challenging. You have already been training for months and it can feel like you still have a long way to go to race day.

Use this time as practice for race day when things feel challenging. If you can push through during the peak weeks when you are fatigued, you can push yourself on race day after a taper when your legs are fresh.

Test out some mental strategies to see what works best for you. Allowing yourself to experience discomfort can be beneficial in helping you prepare for a challenging race.

Managing Fatigue and Avoiding Mental Burnout

While it’s important to work through challenges and practice your mental strategies, you also need to manage fatigue and avoid mental burnout. If you are truly pushing past your limits, take an extra rest day or two.

Try to keep training fun by running new routes or running with a friend. Make sure to include cutback weeks to allow your body to recover from all the hard work you are doing. Those down weeks have mental benefits as well!

Increase Confidence as You Approach Peak Performance

Once you have put in the training, it’s all about preparing for race day. Review your training to see all the hard work you put in. Do some honest evaluating to see if you are prepared to run your goal pace or if you need to adjust.

If you have a coach or a running friend, look over your training with them for an outside perspective about where your fitness level is. Once you have realistic expectations, it’s time to build your confidence. Shift your mindset from “I want to run x time” to “this is how I will run x time”.

Mental Strategies for Race Day

Hopefully you were already practicing some strategies for race day during your training cycle. Here are some strategies to consider:

mantras
positive self-talk
visualization
breaking down the race into shorter distances
externtal distractions
mindfulness
practice gratitude
use each mile as a chance to start over
get comfortable being uncomfortable
smile!

Reflecting and Resetting After Your Training Cycle

After your race and training cycle take some time to evaluate how it went. Were you able to use the strategies you worked on? What mental strategies can you develop further during your next training cycle? Mental strength is always a work in progress, so there is always more we can do to become more mentally resilient.

How do you work on mental strength during a training cycle?

The post How to Build Mental Strength Throughout Your Training Cycle appeared first on Mile By Mile.

Is It Normal to Feel Worse During Taper? Marathon Taper Side Effects Explained

Lisa @ Mile By Mile — Wed, 08 Apr 2026 04:00:00 +0000

Is it normal to feel tired, sluggish, or anxious during marathon taper? Yes, and these are some of the most common marathon taper side effects. While tapering is designed to help your body recover and perform at its best, it often comes with unexpected physical and mental changes.

During my last marathon taper I felt like a completely different person. I couldn’t sleep at night so I was tired all day. My heart rate was higher, my HRV was lower, and I was super anxious. My runs felt bad too.

While everything ended up coming together on race day (for the most part) I’ve learned to ignore some of the taper symptoms and try to manage others (like the anxiety). Here’s what you need to know about these annoying taper side effects.

What is the marathon taper?

A marathon taper is the 2 or 3 weeks before a marathon when you intentionally reduce your training volume so your body can fully recover and perform at its best on race day. After 13-14 weeks of training, the taper allows you to repair muscle damage, restore glycogen stores, reduce injury risk, and feel fresher and stronger on race day.

Is it normal to feel worse during the taper?

Many runners feel restless or anxious during the taper. Some also feel sluggish, like they’ve lost fitness. It’s also common to have “taper tantrums” which are often phantom pains and stiffness caused by muscle repair, nervous system recovery, and anxiety as training volume drops before a race.

Common marathon taper side effects

These will vary from one person to another and even from one race to another. But know that they are all common and it doesn’t mean you have lost fitness or that your race won’t go well.

1. Heavy or “dead” legs

Your muscles are working hard to repair after many weeks of hard training. During the first week of the taper you are also coming off your peak week, and are recovering from that.

2. Fatigue or low energy

If you are used to running 75+ minutes every day and suddenly you drop down to 50 minutes of running, your body is going to react to that change. Your training rhythm has been disrupted and your body is adjusting.

3. Anxiety and irritability

Not only are you preparing for a big race, but you have more time to overthink everything. If you are someone who manages anxiety through running, as you are reducing your time running you may notice that you feel more anxious overall. And yes, we may get more irritable too due to these changes, so warn your family members as you prepare for the taper!

4. Phantom pains and niggles

For the most part niggles and phantom pains during the taper are nothing to worry about. They may be in part due to recovering from your peak training weeks. You may also be hyperaware of every little ache and niggle that you feel.

5. Restlessness or trouble sleeping

As your body’s training rythm is disrupted you may also have difficultly sleeping. You may just not be as tired, or the anxiety can play a part in this too.

6. Feeling like you’re losing fitness

This is all mental, and all the other taper issues play into this. Remember that you put in the training, its normal to feel worse during the taper, and if you stick to the plan you will be ready for your race.

Why tapering feels so strange

Your body is making a big shift from many weeks of hard training to suddenly running less and trying to recover. This usually means that you body is shifting to performance mode, which is exactly what we want to happen!

How to handle marathon taper side effects

For the most part we just need to accept the taper side effects, stick to the plan, and know that it will pay off on race day.

Stick to your plan

Don’t run more just because you feel like you are losing fitness. Also, don’t add in other workouts like extra cross training to make up for the time you are not running. The reduced mileage is intentional!

Keep some intensity

Use shorter workouts to stay sharp. This may mean a shorter workout with a few miles at marathon pace broken into shorter intervals than what you were doing during your peak weeks.

Focus on sleep and nutrition

The goal is to recover well, so do what you can to sleep well and continue eating enough to allow your body to prepare for race day.

Manage anxiety

While it’s normal to feel anxious leading up to a race, there are some things you can do to help manage your anxiety. Try journaling, meditating, or deep breathing to help calm your mind and settle your nervous system.

Limit overthinking

Again- just stick to the plan. Try not to google every little thing you notice during the taper. Know that there are many different ways that runners feel during the taper and it doesn’t mean you will have a bad race. Allow your body to recover and know that it will help you prepare for race day.

What NOT to do during the taper

Don’t try to cram in extra training or do anything new, like a different fitness class. Likewise, don’t completely stop running either. Try to avoid overanalyzing everything and just focus on what you can control.

When to be concerned

It is important to be aware of any serious injuries or illnesses. If you have pain that gets worse as you run or is painful throughout the day, its important to get it checked out. Also, if you are truly sick, take some rest and see a doctor.

Final thoughts on side effects of the marathon taper

How do you usually feel during the marathon taper?
Have you ever experienced any of these marathon taper side effects?

Feeling worse during marathon taper? You’re not alone. Learn the most common marathon taper side effects, like heavy legs, fatigue, anxiety, and “taper madness’, and why they’re actually a normal part of race prep.

The post Is It Normal to Feel Worse During Taper? Marathon Taper Side Effects Explained appeared first on Mile By Mile.

Annapolis Running Festival Half Marathon 2026 Recap: Lessons and Highlights

Lisa @ Mile By Mile — Wed, 01 Apr 2026 04:00:00 +0000

The Annapolis Running Festival Half Marathon was a scenic but somewhat challenging race through downtown Annapolis and along the B&A trail. I ran it as a tune up race for my upcoming marathon, and it ended up being a fun day with a decent outcome.

In this recap, I’ll break down the course, race-day conditions, what went well (and what didn’t), and tips if you’re thinking about running the Annapolis Half Marathon in the future.

Race Overview: Annapolis Running Festival Half Marathon 2026

The Annapolis Running Festival took place on March 21st, 2026. This is it’s 4th year, and I also ran it in 2024.

A while back there was a half marathon in the fall called the Annapolis Running Classic which I ran as well.

This is a nice early spring race in March in Maryland. It’s also the same day as the Rock n Roll DC half marathon, but other than that there aren’t many other half marathons around here this time of year.

Course Breakdown and Elevation

This is a fairly hilly course, but its manageable and scenic. My watch measured 659 feet of elevation gain.

Screenshot

It starts out at Navy-Marine Corps Memorial Stadium, takes you through downtown Annapolis, and then over the Naval Academy Bridge. You run on some main roads for a couple miles and then a few more miles on the Baltimore and Annapolis (B&A) trail before the turnaround point.

The turnaround is about 8 miles in, so its not a true out and back. After getting back over the bridge you run directly back to the stadium.

Race Day Weather and Conditions

After the cold, miserable winter we had in Maryland, this turned out to be a beautiful day. It was a little warm for running, but to me it was better than pouring rain and wind like 2024.

At the start it was in the high 40s, and by the finish it was just about 60 degrees. The sun was shining but because of the early start it was just rising as we started running. I didn’t notice the humidity either, even though it had rained the night before.

My Race Strategy and Goals

This race was during week 12 of marathon training, so I wanted to run it hard but also tried to have realistic expectations. I was thinking I could maybe run around a 1:47-1:48, which would be fairly challenging on tired legs.

I wanted to practice pushing myself during a race, without it being an all-out effort.

My coach’s strategy was to break the race into four 3 mile sections, plus the last mile. Each section I would push a bit harder. I also wanted to work on controlling my effort over the hills and practice my fueling.

Miles 1–6: Early Race Experience

The race started at 7am, and I arrived at 6am. Parking was easy, but it was pitch black out when I arrived. We parked in a stadium parking lot which was close to the start line.

I stayed in my car for a bit getting ready and having a little more food. At 6:30 I got out to start my warm up. It was challenging jogging around the parking lot in the dark. There was lots of mud and puddles that I couldn’t really see!

I lined up for the porta potty at 6:40, and realized the line was not moving. I knew I need to go before the race so I waited it out, but ending up getting to the start line after the gun went off. I am not sure what pace group I started with, but it was several minutes slower than my goal pace.

Everyone was bunched together and it seemed like we were all running different paces which led to alot of slowing down throughout the first few miles. When I could I would jump onto a sidewalk to try to get ahead.

Around mile 4 we run over the Naval Academy Bridge which has nice views but is a challenge. Then there are a couple more big hills on the other side of the bridge. I felt like I finally settled into my pace around mile 6.

Miles 7–10: The Middle Miles

Once we got past some of the hills I tried to just settle into my pace and focus on passing people. The B&A trail is somewhat narrow and runners are going in both directions, so it takes some coordinating to pass other runners.

There are some nice downhill stretches here which felt great. I did notice that my watch was behind the mile markers, which is very unusual.

Miles 11–13.1: The Final Push

Mile 11 brings the bridge again, but this time I knew I was getting closer to the finish. The way back always feels easier for me. There are a few more rolling hills getting back to the stadium, and then a short, steep hill to get back into the parking lot. I was happy to see that my pace was faster over thee last few miles!

At the end my watch measured 13 miles flat, so I am not sure if the course was short. Usually I run at least 13.2 in a half-marathon, so this was significantly less.

What Went Well

I ended up running a 1:49:05, but considering how slow my first mile was I was happy with this. I think I paced the race well and was able to run negative splits.

My fueling also went well. I used Skratch High Carb (50g) and 3 gels (2 huma and 1 honey stinger).

I raced in the Brooks Hyperion Elite 5, which I loved! They were comfortable and made me feel like it was easier to run faster.

What I’d Do Differently

I always struggle with timing before races. I think I would have gotten in the porta potty line earlier so I didn’t start so far back. Also, maybe I would have brought a headlamp for my warm up!

Tips for Running the Annapolis Half Marathon

Even though parking is easy, get to the race early to use the porta potties and line up. The start is very congested and it can be hard to get to the right pace group even before the gun goes off.

Train for hills! If you are not used to running hills, this will be challenging.

Final Thoughts: Is the Annapolis Running Festival Half Marathon Worth It?

The Annapolis Running Festival is a fun event. The logistics are manageable if you know what to expect and plan ahead. It is not a flat course but has the potential to be a PR course if you are prepared for hills. I wish I knew if the course was short, and if so hopefully that is adjusted for next year.

Have you ever started a race late?

The post Annapolis Running Festival Half Marathon 2026 Recap: Lessons and Highlights appeared first on Mile By Mile.

What To Do (And Not To Do) on a Rest Day

Lisa @ Mile By Mile — Wed, 25 Mar 2026 04:00:00 +0000

Hopefully you already know the importance of rest days and take them regularly. Some runners need several rest days a week, while others can get by with just one. There are also runners who can take them less frequently, but they are more of the exception and not the rule. So what do you do with yourself on a rest day? If you ever question what to do and not to do on a day off from working out, you’ve come to the right place! Let’s dig in.

What To Do on a Rest Day

Sleep

A rest day is a great time to catch up on sleep! If you usually work out in the morning, you can sleep in instead. Or maybe you will have some extra time for a nap. Take advantage of getting some additional sleep!

Eat the same

You may even find that you are hungrier on your rest day, and that’s ok! Listen to your body and fuel it well. You need the same calories to recover on your rest day.

Recover

Do all the recovery things that feel good, like foam rolling, stretching, massage gun, etc. If you like yoga that’s great too! Just make sure you really keep it easy. Don’t go taking an intense 90 minute hot yoga class!

Go for a walk

Walking is a great way to loosen up your legs. Getting outside will feel good too! Just take it easy and don’t walk for too long.

Catch up on other things

Everyone is busy and can use a few extra minutes in their day. Use the extra time that you’re not working out to do all the other things that you have been putting off. Maybe that’s laundry, cleaning the house, or meal prepping.

Get motivated for your next workout

A good rest day will leave you excited for your next workout. If you don’t feel ready to get back to working out again, take a look at your training plan and try to see if you are burnt out and need some more rest.

What Not to Do on a Rest Day

Eat less

Just because you aren’t working out does not mean that you should restrict your calories. Remember that your body is working hard to recover and needs to be fueled well!

Do another workout

This is a rest day, not a cross-training day. There is a difference. Cross-training days are great, but you still need to make sure you are getting the full rest you need to perform your best. Maybe if you take two days off from running each week one can be for full rest and the other can be for cross-training or active recovery.

Stress about not working out

Remember that you earned this day off- you are not being lazy! Enjoy the relaxation and extra time. Focus on what you have accomplished and what you will be working towards next.

Be too physically active

Keep in mind that if you are doing chores around the house, if they get too intense they could impact your recovery. Of course, those things may need to get done. Just keep in mind that if they become too strenuous you may need to take an additional rest day.

Not everyone loves days off from running or working out, but they are important! Try to embrace the time off and make the most of it. Your body and mind will appreciate it if you take a rest day the right way.

What do you do on your rest days?
Do you like them or find it hard to rest?
How many days off do you take each week?

The post What To Do (And Not To Do) on a Rest Day appeared first on Mile By Mile.

The Top East Coast Marathons to Run This Fall

Lisa @ Mile By Mile — Wed, 18 Mar 2026 04:00:00 +0000

Believe it or not, it’s already time to start planning out those fall races. If you are looking for an east coast marathon to run this fall, this list has all different types of races! From bucket-list races to fast courses and scenic views, there is something for everyone. Choose your race now so you will know when to start training!

I did my best to break these down into different categories, but some fit into more than one! So check out the descriptions to get an idea if it’s what you’re looking for.

Bigger fall marathons

Harford Marathon

Date: October 10th, 2026
Location: Harford, CT
Boston Qualifier? Yes
Description: The course is mostly flat and scenic, running through historic neighborhoods as well as some parks and a few isolated areas. It has good crowd support and fun post-race activities including a beer garden and live music.

Baltimore Marathon

Date: October 17th, 2026
Location: Baltimore, MD
Boston Qualifier? Yes
Description: This is a somewhat scenic, but very challenging course. You will see many parts of Baltimore including the Inner Harbor, Federal Hill, and the Maryland Zoo. There is great crowd support but it is a very hilly course.

Read my recap here!

Marine Corps Marathon

Date: October 25th, 2026
Location: Arlington, VA
Boston Qualifier? Yes
Description: A scenic race with views of the monuments, this race takes you all over DC with lots of crowd support. It can be crowded and there is a course time limit. Logistics can be complicated too.

NYC Marathon

Date: November 1st, 2026
Location: New York, NY
Boston Qualifier? Yes
Description: While the lottery is closed and participants have already been selected, you can still run with a charity program! This is a challenging course but has great crowd support and takes you through all 5 boroughs of NYC.

Philadelphia Marathon

Date: November 22nd, 2026
Location: Philadelphia, PA
Boston Qualifier? Yes
Description: This course is fair, with some rolling hills. There is great crowd support and the logistics are manageable for such a big race. The weather is usually good in late November as well.

Read my recap here!

Best fall marathons for a PR

Erie Marathon

Date: September 13th, 2026
Location: Erie, PA
Boston Qualifier? Yes
Description: This is a highly rated race that is very flat and fast. It is a 2 loop course through a park. While it is scenic, there is not always much crowd support. Early in the season it may be warm and humid.

Mohawk Hudson River Marathon

Date: October 11th, 2026
Location: Albany, NY
Boston Qualifier? Yes
Description: This is a point to point race that is fast and scenic, along the Mohawk and Hudson rivers. There is a net elevation loss and most of the race takes place on paved trails and streets.

Steamtown Marathon

Date: October 11th, 2026
Location: Scranton, PA
Boston Qualifier? Yes
Description: The Steamtown Marathon is known for it’s scenic course and net elevation drop. It has a high percentage of Boston qualifiers and is well organized.

Baystate Marathon

Date: October 18th, 2026
Location: Lowell, MA
Boston Qualifier? Yes
Description: This is a flat and fast course, featuring a double loop course along a river. The weather in MA in late October is usually good for racing.

Richmond Marathon

Date: November 14th, 2026
Location: Richmond, VA
Boston Qualifier? Yes
Description: While this course has rolling hills, it’s a fair course with a downhill finish. It’s known as “America’s Friendliest Marathon” and has great crowd support and scenic views.

Read my recap here!

NCR Marathon

Date: November 28th, 2026
Location: Sparks Glencoe, MD
Boston Qualifier? Yes
Description: This is a small race put on by a local organization. It takes place on a flat rail trail and is an out and back. While this is a fast course due to it being flat with hardly any turns, it can be lonely since it is such a small race.

Read my recap here!

Scenic East Coast fall marathons

Wineglass Marathon

Date: October 4th, 2026
Location: Corning, NY
Boston Qualifier? Yes
Description: This is a fast course that is net downhill, but is within the 1,500 ft elevation drop standard of Boston, and requires no time adjustment. It is a point to point course and popular event that sells out every year.

Maine Marathon

Date: October 4th, 2026
Location: Portland, ME
Boston Qualifier? Yes
Description: The Maine Marathon has an out-and-back course with rolling hills and views of the Portland skyline, the Back Cove, Casco Bay, and peak fall foliage.

Mount Desert Island Marathon

Date: October 18th, 2026
Location: Bar Harbor, ME
Boston Qualifier? Yes
Description: This is a scenic but challenging course, held during peak fall foliage with scenic views. It is a point to point course starting in Bar Harbor and finishing in Southwest harbor. It has over 1,500 feet of elevation gain but a fast, downhill finish.

Outer Banks Marathon

Date: November 8th, 2026
Location: Outer Banks, NC
Boston Qualifier? Yes
Description: This is a flat and fast course but does have a challenging climb over the Washington-Baum Bridge at mile 23. The course is scenic and there are other distances to race as well.

Space Coast Marathon

Date: November 22nd, 2026
Location: Cocoa, FL
Boston Qualifier? Yes
Description: This is a scenic waterfront marathon with a space theme and is Florida’s oldest marathon. It has a 6am start time and good crowd support.

Kiawah Island Marathon

Date: December 12th, 2026
Location: Kiawah Island, SC
Boston Qualifier? Yes
Description: This is a flat and fast course through maritime forests and marshes. It has scenic views and is well organized. There is a 6.5 hour time limit.

What is your favorite fall marathon on the east coast?

The post The Top East Coast Marathons to Run This Fall appeared first on Mile By Mile.