The truth is that effective carb loading is much more strategic than one single high-carb meal. When done correctly, it helps maximize your body’s glycogen store (the carbohydrates stored in your muscles that serve as your primary fuel source during long distance running). Starting a race with full glycogen stores can help you maintain your pace longer, delay fatigue, and avoid hitting the wall.

Understanding how to carb load properly can make a noticeable difference on race day. In this post you’ll learn when to start carb loading, how many carbohydrates you need, the best foods to eat, common mistakes to avoid, and practical tips to help you fuel effectively.

What is carb loading?

Carb loading is a nutrition strategy that helps endurance athletes maximize the amount of glycogen in their muscles before a long race. Glycogen is your body’s preferred source of energy during exercise (versus using fat or protein).

By increasing your carbohydrate intake in the days leading up to a race while reducing your training volume, your body stores more glycogen than it normally would. These extra energy reserves can help you perform well on race day.

Effective carb loading typically begins 2–3 days before race day and involves consistently eating carbohydrates throughout the day along with plenty of water. This approach allows your muscles to fully replenish their glycogen stores before you start your race.

Who Should Carb Load?

Carb loading is most beneficial for athletes participating in endurance events that last 90 minutes or longer. If you’ll be running a long distance race, starting the race with full energy stores can help you maintain your pace for longer.

You should consider carb loading if you are preparing for a marathon, half-marathon, ultra marathon, or another endurance event such as a triathlon.

For runners racing a 5k or 10k, carb loading is generally unnecessary. These shorter races rely primarily on the glycogen your body already stores through your normal daily diet. Instead, you can focus on eating balanced meals (with a focus on carbs that you know your body handles well), staying hydrated, and having a familiar pre-race meal the night before and the morning of the race.

It’s also important to remember that carb loading works best when it’s paired with a reduced training load during the final few days before your race. This should be happening as you are tapering for your race. As your mileage decreases during your taper, your muscles have the opportunity to replenish and store additional glycogen.

When should you start carb loading?

Carb loads usually start 2 to 3 days before a race. Some factors to consider are how long you will be racing and your weight. These factors impact how many carbs you need to store, and can in turn help you determine the length of your carb load.

When I am planning a carb load I like to use the calculator provided by Featherstone Nutrition. A couple of guidelines Meghann provides are that if you think you will have trouble increasing your carbs to do a 3 day carb load and that if the calculator is recommending >800 grams of carbs per day to try a 3+ day carb load.

To use the calculator, enter your age, height, weight, and choose your race/estimated time. Then you can choose your preference between a 2 and 3 day carb load. You can compare the results for each and decide which works better for you.

For example, if I am carb loading for a marathon I would either need 484 g of carbs per day over 3 days or 725 g of carbs per day over 2 days. The 3 day carb load sounds much more manageable and is what I usually do.

How many carbohydrates do you need?

While the calculator linked above can provide you with recommendations, if you are looking to fully load glycogen stores you would need 10-12 g/kg over 2 days or 8 g/kg over 3 days.

As I noted, I usually aim for about 480 g per day for 3 days leading into a marathon. This is harder to do then expected. It’s important to spread out meals and snacks throughout the day and always drink plenty of fluids which is needed to store carbs as glycogen.

What foods should you eat?

Aim to build most of your meals around carbohydrate rich foods while keeping fat and fiber moderate. This can help maximize your glycogen stores and reduce the risk of stomach issues on race day.

Grains and Starches

These are great sources of carbohydrates and can form the foundation of your meals.

• Pasta
• White or brown rice
• Bread, bagels, English muffins
• Oatmeal
• Cereal
• Pancakes and waffles
• Potatoes and sweet potatoes
• Pretzels
• Crackers

Fruit

Fruit provides carbohydrates but you should limit anything high in fiber as you get closer to race day.

• Bananas
• Apples
• Grapes
• Berries
• Oranges
• Applesauce
• Dried fruit

Easy Snacks

These snacks can help you meet your carbohydrate goals between meals.

• Granola bars
• Rice cakes with jam or honey
• Fig bars
• Graham crackers
• Applesauce pouches

Drinks

Fluids can also contribute to your carbohydrate intake while helping you stay hydrated and store glycogen.

• Sports drinks
• Fruit juice
• Smoothies
• Electrolyte drinks that contain carbohydrates

Foods to avoid before race day

As race day approaches, it’s important to reduce foods that are high in fat or fiber. These foods may increase the likelihood of GI issues while running. Here are some foods to avoid or limit in the days leading up to a race.

• Fried or greasy foods
• Heavy cream sauces
• Beans or lentils
• Very high-fiber cereals and breads
• Salads and vegetables (especially raw veggies)
• Spicy foods
• Alcohol

Try to stick with foods you’ve eaten during training that have worked well for you. Race week is not the time to experiment with new foods. Choosing familiar foods will help you feel your best and reduce the chances of GI issues before and during your race.

Example of foods to eat during a carb load

A simple rule during a 2–3 day carb load is to include a carbohydrate source at every meal and snack. For example:

• 1 bagel = ~55 g
• 1 banana = ~27 g
• 20 oz sports drink = ~32 g
• Total= ~114 g of carbohydrates

Common Carb Loading Mistakes to Avoid

Alot of runners don’t know how to carb load properly, especially if it’s their first race. Avoid these common mistakes to get the most out of your carb load.

1. Only focusing on carbs the night before a race.

One of the biggest myths about carb loading is that it means eating a huge pasta dinner the evening before your race. While a carbohydrate rich dinner can be part of your plan, your muscles need 2–3 days of increased carbohydrate intake to fully maximize glycogen stores.

2. Worrying About Weight Gain

As you store glycogen, your weight may temporarily increase. This is actually a good sign! By race day, your body is carrying the fuel it needs to perform at its best. As you run, you’ll gradually use those glycogen stores, and the associated water weight will naturally decrease. If this is a concern for you try to avoid getting on the scale in the days leading up to your race.

3. Choosing High-Fat Foods

Foods like pizza, burgers, creamy pasta dishes, and fried foods may contain carbohydrates, but they’re also high in fat, which slows digestion and can leave you feeling heavy or sluggish on race day.

4. Eating Too Much Fiber

High-fiber foods are healthy, but eating large amounts in the days before your race can increase the risk of bloating, gas, or frequent bathroom stops.

5. Forgetting to Hydrate

Glycogen is stored along with water in your muscles. If you’re dehydrated or not drinking enough fluids, your body won’t store glycogen as effectively. Remember to drink fluids consistently throughout race week and include some electrolytes.

6. Trying New Foods

Race week is not the time to try new foods. Stick with the foods you’ve practiced eating during your training cycle.

7. Ignoring Your Taper

Carb loading works best when your training volume decreases. Reducing your mileage while increasing your carbohydrate intake allows your muscles to fully replenish their energy stores before race day.

Final Thoughts on Carb Loading

Successful carb loading is about preparation and using a strategic approach to prepare your body for a long distance race. By starting your carb load 2 to 3 days before your race, choosing familiar foods, and staying hydrated, you’ll give your body the best chance to run strong on race day.

What challenges have you had with carb loading before a race?

You may also like:
Pre-Run Snack Ideas For Morning Runners
Is It Normal to Feel Worse During Taper? Marathon Taper Side Effects Explained
The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)

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 How to Carb Load Before a Marathon or Half Marathon appeared first on Mile By Mile.

The key is incorporating plyometrics strategically. Adding in too much too soon can increase injury risk, but a well-planned approach can complement your running and other workouts. Let’s discuss the benefits of plyometric training for runners, the best exercises to include, and how to safely add them to your running routine.

What Are Plyometric Exercises?

Plyometrics are explosive exercises that train your muscles to generate force quickly. They involve a rapid stretching of a muscle followed immediately by a powerful contraction, a process known as the stretch-shortening cycle. They can help improve how efficiently your muscles, tendons, and nervous system work together in this process.

When your foot hits the ground while running, your muscles and tendons briefly store energy before releasing it to propel you forward. Plyometric training improves your body’s ability to store and release that energy efficiently, helping you run faster and with less effort.

Benefits of Plyometric Training for Runners

Plyometrics can be beneficial to runners in several different ways. They can help increase running power and improve running economy. They can also help to improve speed, balance, and coordination. Additionally, if used properly they could even help with resilience to prevent injuries.

Who Should Add Plyometrics to Their Running Routine?

Plyometrics can be helpful for any runner, but it’s important to already have a consistent training base in place.

If you are looking to improve speed or running economy it’s worth considering adding in plyometrics. They can be helpful in preparing for races from the 5k all the way up to the marathon (or longer).

It’s also worth noting that plyometrics should be used after a strength routine is in place. They compliment other strength exercises well, but you will want to be comfortable with the basics first.

When to Include Plyometric Workouts in Your Training Schedule

Plyometrics place significant stress on muscles and tendons, so its important to do them when you are feeling relatively fresh. They can be completed before a hard run or before a strength session. A dynamic warm up should be completed first.

Start with 1 session per week of 2-3 exercises. You can progress to 2 sessions per week once you are comfortable with the exercises. During a training block you can continue using plyometrics but may reduce the sessions, exercises, or sets.

The Best Plyometric Exercises for Runners

Jump Squats

Start by standing with your feet shoulder width apart, core engaged, and chest upright. Lower into a squat, and explosively jump straight up. Drive through your feet and swing your arms upward to propel yourself into the air. Extend your hips, knees, and ankles completely at the top of the jump. When you land, touch down lightly on the balls of your feet and immediately bend your knees to absorb the shock.

Bounding

Start in an athletic stance, leaning your torso slightly forward, engaging your hips and glutes. Explosively push off the ground using your back leg, extending fully through your ankle, knee, and hip to create maximum power. Drive the knee of your free leg up to about a 90-degree angle while swinging the opposite arm forward for momentum. Land flat-footed or on the ball of your foot and keep your foot strike directly underneath your hips to absorb the impact. Start the next bound right away by driving off the leg you just landed on.

Box Jumps

Stand facing a sturdy plyo box at a distance where your arms can reach forward and fingertips lightly touch the edge (about 1 to 1.5 feet). Set your feet hip width to shoulder width apart, ensuring your toes are pointed straight ahead. Push your hips back and bend your knees into a quarter-to-half squat position which reaching your arms behind you.

Jump upward to the box by rapidly extending your hips, knees, and ankles. Swing your arms forcefully upward and forward to propel your body into the air. Bring your knees toward your chest to help clear the height of the box. Land softly in the middle of the box with both feet at the same time. Your landing stance should closely mirror the stance you had when you started the jump.

Skater Jumps

Stand on one leg in a half-squat or athletic stance with your chest up and core engaged. Cross your free leg slightly behind you. Push off explosively through the glute of your standing leg to jump laterally to the opposite side. Use your arms to drive momentum. Land softly on the ball of your opposite foot. Allow your knee and hip and let your trailing leg sweep behind you. Immediately push off your new standing leg to jump back to the starting side.

Single-Leg Hops

Stand tall on one leg with a slight bend in the knee and hip. Propel yourself upward primarily using your ankle and calf. Keep your opposite leg bent or tucked behind you and bounce continuously. Land lightly on the ball of your foot with a soft knee. Pump your arms in a running or jumping motion.

Final Thoughts on Adding Plyometrics to Your Running Routine

Plyometric training can be a valuable addition to a runner’s training plan when used strategically. By incorporating explosive movements such as jumps, hops, and bounds, runners can develop greater power, improve running economy, and build the strength needed to run more efficiently. These benefits can lead to better race performances.

Have you ever used plyometrics in your training?

You may also like:
How to Structure Marathon and Half Marathon Training for Long-Term Progress Why Tempo Runs Matter and How to Add Them to Your Training
How to Build Mental Strength Throughout Your Training Cycle

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 How to Incorporate Plyometric Exercises Into Your Running Routine appeared first on Mile By Mile.

When introduced gradually with adequate recovery, faster running can make you a strong runner in many ways. Let’s talk about what speedwork actually includes, when you’re ready to add it to your training, and how to safely progress your workouts.

Why Speedwork Matters for Distance Runners

Speedwork is an effective way to become a stronger, faster, and more resilient runner if done correctly. It can help improve running economy and efficiency. It can also be fun! Yes, speed workouts are usually hard but they are also a good way to change things up throughout the week.

What are Types of Speed Workouts?

I think of speed workouts as anything that involves running faster than an easy to moderate pace. This includes intervals, fast repeats, tempo runs, and fartlek workouts. Strides can also be a type of speed workout, but they don’t usually have the same level of demand as the other workouts.

Make Sure You Have a Strong Base First

Before adding in speed workouts its important that you have been running consistently and have a strong base. The mileage you need varies from one runner to the next, but make sure you are running at least 3 days a week. This would mean if you do 1 speed workout you would have 2 runs at an easy pace.

If you have just been injured give yourself time to get back to easy runs before adding in speedwork. Running too hard too soon can set you back again.

It’s common for runners who are starting out to want to run faster and faster each week once they are seeing progress. Try to be patient and balance your speed workouts with easy runs.

Start with Strides Before Structured Workouts

Strides are a great way to ease into speed workouts. You can do them 1-2 times a week at the end of an easy run.

Strides are short accelerations where you gradually get faster over the course of about 20-30 seconds. They cover short distances (50-100 meters) and you should build up to about 80-90% of your maximum speed while also focusing on maintaining good running form.

To start doing strides, ease into a fast pace for the first 5-10 seconds until you reach your goal speed. Try to stay relaxed and focus on good form. Slow down over the last 5 seconds before stopping to take a full recovery. Wait about 90 seconds to 2 minutes before starting your next one.

Introduce Only One Speed Session Per Week

When you start doing speed workouts, aim for one workout per week, with the rest of your runs being easy. You may notice that as you start adding in speed workouts that you need to slow down more on your easy runs, and that’s ok!

Try not to do your speed workout right after a strength session or on a day before or after a long run. This may mean a speed workout on Tuesday and a long run on Saturday, with easy runs on the other days.

Most runners don’t need 2 speed workouts a week. I find that one true speed workout plus a day of strides works well, with some weeks having a long run workout added in. Take your time adding in more speed throughout the week and make sure you are recovering properly.

Prioritize Recovery Between Speed Sessions

Following a speed workout make sure you have a rest day or an easy run planned. Some runners do a strength workout following a speed session to keep hard days hard and easy days easy. Be mindful that you will really need to focus on recovery if you do this.

Other ways to recover after a speed workout are by focusing on good nutrition and sleep habits. Also, if you notice any excessive fatigue, signs of injury, or general signals of burnout it’s a good idea to back off of speed workouts for a bit.

Common Speedwork Mistakes That Lead to Injury

Some runners do their speed workouts too hard, which means they will not be as effective because you won’t be able to recover from them well. Make sure you stick to your plan and appropriate paces.

Another common mistake is skipping a warm up. You can start with easy running, drills, strides, and/or dynamic stretches to help you prepare for your workout.

Also be mindful of your mileage progression as you are adding in speedwork. If you are building your mileage quickly it’s best to focus on one thing at a time (mileage and then adding in speed).

Finally, don’t ignore recovery! This is a key piece to getting the most out of speed workouts and running faster.

Example Progression for Adding Speedwork Safely

I like to start runners off with a few weeks of strides before adding in more speed workouts. This varies, but I’ll give anywhere from 2-6 weeks of strides depending on the runner.

From there, we usually move into fartlek workouts. These are fairly unstructured, but may be based on time or effort (for example, 10 x 1 minute hard around 5k-10k effort with 2 minutes of easy running after each).

Fartleks can be used in many different ways and at many different points in the training cycle. If a runner is training for a race then once they are comfortable with fartleks we will move to more structured workouts. These could included intervals at specific paces or tempo runs.

During a training cycle we will focus on race specific workouts depending on the distance of the race.

How to Know Your Speedwork is Effective

There’s more to speedwork than just hitting your paces in workouts. Are you feeling stronger? Recovering well? Hitting your race goals? I always says it’s better to run less or slower speed workouts in favor of a strong and fast race. You don’t want to race your workouts. Save that really hard running for when it matters most.

How do you use speed workouts in your training?

You may also like:
How to Structure Marathon and Half Marathon Training for Long-Term Progress Why Tempo Runs Matter and How to Add Them to Your Training
How to Use the Treadmill to Improve Race Performance
How Long Distance Runners Can Train For a Strong 5k

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 How Runners Can Safely Introduce Speedwork Into Training appeared first on Mile By Mile.

Timing of the pre-run snack

Over the years I’ve found myself running at different times of day. Initially I ran after work in the late afternoon/early evening. I then transitioned to a mix of morning and afternoon workouts. Now I always run in the morning, but the start time of my run can vary based on my schedule. Some mornings I start my run very early (like 4am).

The one thing I know about myself is I don’t like to eat a huge meal before a run, but I do like to make sure I have something in my stomach. Even if I am starting my run at 4:00 am, I like to give myself a few minutes to have coffee and eat a pre-run snack. Personally, I have found I can run pretty soon after this so I don’t need to give myself time to digest, but everyone is different.

Considerations of your pre-run snack

When considering a pre-run snack I think about a few things: What will sit well in my stomach? What will sound good to me early in the morning or whatever time I need to eat? What will give me sustained energy for my run? What will be easy to eat in the morning?

If you are looking to change up your pre-run snacks, those are some things to consider. You might want to play around with how much you can eat before your run and how soon you can eat before you start running.

What about fasted runs?

A few years ago I wrote a post about trying a fasted run. At the time I wasn’t always eating before a run. Since then I have found that eating something before a run works better for me. Based on what I have read and my personal experience, the benefits to eating something before running outweigh any possible benefits to fasting.

Pre-Run Snack Ideas for Morning Runners

• Toast with peanut butter/almond butter
• Banana with peanut butter/almond butter
• Oatmeal (with mix-ins like nuts, nut-butters, fruit, etc.)
• Low-sugar cereal like Cheerios
• Honey stinger waffle
• Superhero muffins from Run Fast Eat Slow
• Chocolate Chip Oatmeal Snack Bars
• Waffle or pancake with nut butter
• Pop tart(s)
• Graham crackers
• Bagel
• Energy gel or chews

Trial and error with pre-run snacks

Figuring out what works for you may take some trial and error. As you can see there are a range of foods I included in my list. Some are much lighter snacks and some are heavier. Some include fats and some are mostly carbs. You will also need to adjust how much you eat based on how long you will be running for.

Before having kids I would almost always eat a banana (sometimes with nut butter) or a honey stinger waffle before I ran. That worked for me. During the years of breastfeeding, I was pumping before my runs and needed more fuel. I started eating a bowl of oatmeal with PB while I pumped before I ran. Then for a while I made a batch of the chocolate chip oatmeal snack bars to eat before runs. Now I tend to grab a pop tart because they are quick and easy.

They key is trying different things and finding what works best for you! It also helps to have a few different options that you like.

You may also like:
How I Plan My Morning Routine to Fit in an Early Run
Injury Recovery and Nutrition
5 Ways for Runners to Save Time
Trader Joe’s Favorites For Runners

What are your favorite pre-run snacks?
Can you eat a full meal before you run or do you eat snacks?
Have your pre-run snacks changed over the years?

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 Pre-Run Snack Ideas For Morning Runners appeared first on Mile By Mile.

I put together a list of the best Father’s Day gifts for dads who love running with practical and runner-approved ideas for every budget. From running gear and recovery tools to tech gadgets and personalized items, these gift ideas will help dads who run enjoy every mile a little more.

How to Choose the Best Father’s Day Gift for a Runner

While finding a gift for a dad who runs may be easier in some ways, you want to make sure you have an idea of their preferences and what they already own. And it never hurts to try to find out if there is something running-related that they’ve had their eye on.

Consider the type of runner that you are shopping for. Do they run ultras? Road races? Just a couple miles when they have time? Or maybe they are someone who is just trying to get into running more. This is all important information to help you choose the perfect gift.

Best Running Gear Gifts for Dads

Hats

Hats are great because they can wear them when they are not running too.

Sunglasses

A few recommended brands of sunglasses for runners include Goodr and Knockaround.

Running belts

If they need something to carry their running gear a running belt would make a great gift. Check out FlipBelts or SPIbelts.

Socks

You can never go wrong with socks for runners! Brooks has alot of great options like the Ghost Lite no shows, and other good options are Balega and Feetures.

Hydration gear

Does the dad you are shopping for have somewhere to carry water or hydration products while he runs? A great gift would be a handheld water bottle or even a hydration pack.

Best Tech Gifts for Runner Dads

GPS Watch

If the dad you are shopping for doesn’t already have a GPS watch this would make a great gift. However, you may want to check in before making a purchase to see which one he would like. I recommend the Garmin Forerunner 265 or Coros Pace 4.

Headphones

I feel like as a parent it is impossible to hang on to a pair of headphones. I am always misplacing them or my kids are messing with them. I tend to buy cheaper ones for these reasons, but Shokz are high quality and durable, making them a great option too.

Fitness Tracker

An alternative to a GPS watch is a fitness tracker. Sometimes all the running data isn’t needed. Some options include a FitBit, Whoop, or Oura Ring.

Recovery Gifts

Foam rollers

You could go for a basic foam roller or a multi-density one

Massage guns

I’ve been happy with my Bob and Brad one but TheraGun is a great choice too

Compression gear

A high end gift would be some Normatec Compression Books. A pair of compression socks would make a great gift as well!

Recovery sandals

You can’t go wrong with a pair of OOFOS recovery slides

Father’s Day Gifts for Marathon and Half Marathon Runners

Medal displays

Medal Awards Rack has options such as the 3 in 1 Shadow Box that allow you to show off your medal, bib, and a race photo.

Running journals

My favorite is the Run My Life Journal and Planner but you can also consider a more basic running journal

Running Clothes

Brooks Journey 7″ Shorts
Brooks Dash Short Sleeve
Brooks Dash Singlet

Running Shoes

Brooks Ghost 18
Brooks Glycerin 23
Brooks Glycerin Max 2
Brooks Glycerin Flex
Brooks Hyperion Elite 5 ($199.95 USD -27% off)

Personalized Gifts for Running Dads

If you have enough time, if can be fun to get a personalized gift for a running dad. Check out places like Etsy for some great ideas. An example is a personalized beer glass documenting a race finish time.

Last-Minute Father’s Day Gifts for Runners

Gift cards

If you are really short on time you can get an electronic gift card which is available immediately. Some ideas include Running Warehouse, Amazon, and Brooks.

Race Registration

Make sure you know they actually want to run a race before signing up! But this can be ordered online any time (once the registration is open) making it a great last minute gift idea.

Subscription Apps

You could also look into subscriptions like Peloton or other programs to supplement running. If the dad you are shopping for is already using a progam maybe you could purchase his next year’s subscription.

Shopping for a dad who runs can be fun and easy! Getting him some new running gear may be just the motivation he needs to get in his miles.

What are you getting for a runner dad in your life this Father’s Day?

You may also like:
10 Father’s Day Gift Ideas For Dads Who Run
Perfect Last Minute Father’s Day Gift Ideas for Active Dads
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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 Best Father’s Day Gifts for Dads Who Love Running appeared first on Mile By Mile.

Why do runners get pre-race nerves

Many runners put alot of work into their training and pre-race nerves can be due to a fear of not performing well. There may also be feelings of uncertainty or pressure (from yourself or someone else). Other reasons could be comparing yourself to others or overthinking details about the race (especially things that are out of your control.)

Managing nerves the week before your race

Trust your training

Don’t run extra miles or harder than planned workouts this week. Instead, follow your taper plan and look back on your training to see all the hard work you put in.

Have a plan for the week

Make a list of what to focus on this week. It may include getting enough sleep, staying hydrated, and a carb load. You can also make lists and schedules for anything you are worrried about, such as your plan for race morning.

Visualize the race

Spend some time imagining yourself at different points throughout the race. For example: being at the start line ready to run, running strong, pushing through tough parts of the race, and the feeling of crossing the finish line and achieving your goal.

Solidify your goals

Now that the race is close, get specific with the goals you want to achieve. Write down A, B, and C time goals. Come up with process goals too. These can be things like following your fueling plan and staying relaxed or positive throughout the race.

Managing nerves the night before your race

Often the night before a big race is when nerves can hit the hardest, which can impact sleep. If you’ve followed a plan to manage nerves all week then you might feel ok. Here are some strategies to try the night before the race to help settle any last minute nerves:

• journal
• meditate
• review your packing list and make sure everything is ready
• practice positive self-talk
• distract yourself from the upcoming race by doing something fun but relaxing

Coping with pre-race nerves on race morning

Continue to follow the plan you made so that you don’t need to question anything. Make sure to give yourself plenty of time throughout the morning. Feeling rushed or running late will only add to any anxious feelings.

As you wait on the start line try to focus on positive thoughts and mantras. Remind yourself of things like “I am ready to race” and “these anxious feelings mean I care”.

Executing your best race

Often times once runners start a race their nerves subside. Now it’s just time to do what you set out to do. Use mental strategies and smart pacing to run your best race.

If you had a race plan for pacing, do your best to follow it but also be flexible. There may be adjustments needed for things like weather or crowds in the early miles.

When the race gets hard use positive talk and mantras to try to stay focused and positive. Remember than each mile is a chance to begin again, and one bad portion of the race does not mean the entire race will go poorly.

Accept that pre-race nerves are a part of the process

Pre-race nerves are normal and to be expected. The goal is to manage them enough so that they don’t negatively impact your race. If you find they are becoming overwhelming or impacting your mood, sleep, and race performance then this is an area to work on. Otherwise, a bit of nervous energy can help you stay focused and motivated during the race.

Final thoughts on managing pre-race nerves

Learning how to manage nerves leading up to a race is an important skill for every runner. Pre-race anxiety is normal, but it does not have to control your experience or performance.

The goal is not to eliminate all pre-race anxiety, but to show up to your race feeling prepared, focused, and ready to give your best effort.

How you do manage pre-race nerves?

You may also like:
How Many Races Should You Run Each Year Based on Your Goals?
How to Build Mental Strength Throughout Your Training Cycle
Is It Normal to Feel Worse During Taper
How To Conquer Your Negative Thoughts On the Run with Positive Thinking
Is Training By Time Or Distance More Effective For Running?

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 How to Manage Race Nerves Before a Big Race appeared first on Mile By Mile.

Whether you are training for your first race or looking to improve your performance, understanding how to structure marathon or half marathon training is an important part of making long-term progress. The best training plans include a balance of easy runs, long runs, workouts, recovery, and cutback weeks that work together to help you adapt and get stronger.

Let’s break down how to structure marathon and half marathon training for long-term success.

The Importance of Long-Term Training Structure

If you are following a periodized training plan, then your season is planned out by macrocycles (your full training season), mesocycles (the training blocks within your training cycle), and microcycles (an individual week of training). Beyond this, you also need to build in recovery from a training cycle and base building if you need time to prepare for an upcoming training cycle.

It’s important to find balance in all parts of your training. There should be times that you push hard and also times that you back off. This will allow for longevity and consistent progress in running.

Start With a Strong Aerobic Base

Before working on speed it’s important to first build a strong aerobic base. This helps improve endurance and is accomplished by doing lots of easy runs and building your mileage. A strong aerobic base will set you up for success in long distance running and will be a foundation before you start adding in harder workouts.

The Key Phases of Marathon and Half Marathon Training

While the phases of a training cycle may vary, they usually follow a structure like this: base phase to build mileage and endurance, build/strength/speed phase where you work on strength and stamina, peak phase with race specific workouts, taper, and recovery post race.

How to Progress Mileage Safely

You may have heard of the 10% rule when it comes to increasing mileage. This means increasing your mileage by 10% each week. While in some cases this is a good guideline, it is nuanced and does not account for all runners and all situations.

Runners who are starting out with very low mileage can likely increase by more than 10% per week. If during week 1 you run 6 miles, a 10% increase would only get you to 6.6 miles. I’d be more likely to increase by a couple miles each week for a few weeks and then hold steady at that amount to make sure the runner is adapting well.

For runners doing very high mileage, a 10% increase may be excessive or unnecessary. If a high level runner does 80 miles one week, they likely do not need to do 88 miles the next week.

If you are in the 20-40 mile per week range and building towards a half or full marathon the 10% rule may be a good guideline for you. The point is to not increase your mileage too quickly and avoid huge jumps in mileage. Also, remember to take cutback weeks after building your mileage for a few weeks.

Balancing Workouts Throughout the Week

When training for a long distance race it’s important to balance your workouts appropriately. You need to consider how much weekly mileage is appropriate, how long your long run should be, and any speed workouts you want to get in. Also, there should be time build in for strength work and in some cases cross-training.

You can start by choosing the day of your long run, and then space out your speed workout (if doing one) so it is at least a few days away from your long run. Easy runs can be done before or after the long run and speed workout.

Try to avoid strength training right before a hard workout or long run, and if possible do it after (this could be in the afternoon after a speed workout or the next day after a long run or workout).

Find the best place for your rest day. This may be the day after your hardest workout, or a day that you know you will not have time to train.

The Importance of Recovery Weeks

After about 3 weeks of building mileage, take a cut back or recovery week. This is when you decrease load/mileage to recover from the hard work you have done. Look to cut your mileage by about 15-25% during a recovery week.

Adding Strength Training and Mobility Work

Strength training is very beneficial not only for runners but for overall health in general. Try to make time for it during your training. Two sessions that are about 20-30 minutes is great while training for a long distance race.

Mobility work is also important for helping your body to move well. This can be done in small increments before or after a run, or at any point throughout the week.

How to Transition Between Training Cycles

After completing a race it’s a good idea to take some recovery from hard training. This may be a week after a half marathon or 2 weeks after a full marathon. If you can give yourself a month in between training cycles that is ideal. You don’t need to rest from running the whole time, but it gives you a mental and physical break from hard training.

Common Training Mistakes That Limit Progress

If you notice that you are plateauing or not making progress in your running there are a few things to consider. Are you not giving yourself enough recovery? Are you pushing yourself in hard workouts but also balancing those with easy runs? Are you fueling enough and strength training? Do you need a break from racing long distances to focus on speed? Keep a training log so you can look back on your training and make adjustments.

Building Consistency for Long-Term Running Success

When it comes to running, consistency is key. This doesn’t mean pushing through pain or running hard every day. It’s about having a well balanced training plan and showing up most of the time. Being flexible and making adjustments will help you be successful, but constantly starting and stopping will make it hard to see progress.

Do you follow a structured training plan when running long distances?

You may also like:
How Many Races Should You Run Each Year Based on Your Goals?
Why Tempo Runs Matter and How to Add Them to Your Training.
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Your Step-by-Step Guide to Improving in the Half-Marathon
How Long Distance Runners Can Train For a Strong 5k

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 How to Structure Marathon and Half Marathon Training for Long-Term Progress appeared first on Mile By Mile.

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?

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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.

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!

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

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!

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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.