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?

You may also like:
Is It Normal to Feel Worse During Taper
What To Do (And Not To Do) on a Rest Day
Mental Strategies to Help You Survive Hot Summer Running
How To Conquer Your Negative Thoughts On the Run with Positive Thinking

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 Build Mental Strength Throughout Your Training Cycle appeared first on Mile By Mile.

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

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.

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

You may also like:
The Top East Coast Marathons to Run This Fall
The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)
How to Use the Treadmill to Improve Race Performance

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.

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.

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?

You may also like:
Half-Marathon Training Tips for Beginners
Race Fueling Strategies for New Runners: How to Get Started
The Top East Coast Marathons to Run This Fall

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

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.

You may also like: Marathon Fueling 101: What Runners Should Eat

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.

You may also like:
How To Schedule Rest Days From Running
2026 Spring Running Essentials: Top Clothing and Gear for All Weather Conditions The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)
10 Common Running Mistakes and Simple Fixes to Run Stronger
Your Step-by-Step Guide to Improving in the Half-Marathon

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?

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

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?

You may also like:
Popular Spring Marathons on the East Coast
2026 Spring Running Essentials: Top Clothing and Gear for All Weather Conditions The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)
How to Use the Treadmill to Improve Race Performance

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

However, we all know the weather in most places can be a roller coaster this time of year. One day its warm, the next its freezing again. The temperature can even change drastically from the start to the end of a run. It’s important to have the right running gear this time of year so you can enjoy some (hopefully warmer) miles outside!

This post contains affiliate links. Thanks for your support!

2026 Spring Running Essentials

Running Clothes

Brooks Spark 8″ Short Tights

The Spark 8″ Short Tights from Brooks fit snuggly to prevent chafing but are not too tight and are comfortable enough to wear for a long run. The have a secure back pocket as well as two large side pockets. I wear these for all my warmer longer runs and races.

On those days when it’s not quite warm enough for shorts I usually wear the Spark Capris!

Brooks Luxe Sports Bra

My favorite Brooks sports bra, the 3 pocket bra, has been discontinued, so I’ve been using the Luxe Sports Bra. The sizing and material are different, but it offers similar coverage and more support. You can read my review here.

Running Socks

Last year I was sent Swiftwick’s Maxus Zero-Tab Socks to try out. These have a plush, high-cushion footbed and arch support that wrap snuggly around your foot. They are soft and sweat-wicking, and also made with sustainable material! They are a good addition to my collection of running socks.

I’ve also been wearing the Brooks Lite No-Show socks all the time. I can usually buy these in a pack of 2 and they are lightweight with some cushioning and arch support.

Luxe Short and Long Sleeve

It’s not often that I run in a short sleeve shirt, except a few rare days in the spring. Otherwise I’m either in layers/jackets or a tank top. Well, the luxe short sleeve is both perfect for layering or for wearing on its’ own. It’s soft and comfortable, and I’d wear this both for running or for just relaxing.

Last fall I tried the luxe long sleeve, and I love it just as much as the other luxe products. I think I’ll be wearing this alot in the spring on warmer days, but its also perfect for layering.

Canopy Jacket

We tend to have alot of rain in the spring. The Brooks Canopy Jacket is perfect for a rainy run in pretty much any weather. It’s light enough to wear in the spring but I also use it in the winter with layers underneath.

Zash 1/2 Zip

This Zash 1/2 Zip pullover is perfect for days that are still slightly chilly, but you can pull the zipper down for extra ventilation if you start to warm up.

Running Gear

Coros Pace 4

I had the opportunity to review the Pace 4 for Run to the Finish, and its become my regular running/all day watch now. It has so many features and lots of data. I recently learned how to set my pace during a treadmill run so my splits are more accurate. I am excited to be able to wear it for more outdoor runs this spring!

Coros Armband Heart Rate Monitor

I love running data, but I have always struggled with wearing a heart rate monitor on my runs. I would wear my chest strap for a few runs and then end up with chafing and stop wearing it. Once I got the Coros Armband Heart Rate Monitor I started wearing it all the time. It actually does a great job at measuring your heart rate and its super comfortable and easy to clean. (It connects to other watches like Garmins too).

Pinnacle Pro 12 Liter Hydration Race Vest

As the weather warms up, it’s even more important to stay hydrated while running. This Pinnacle Pro 12 from Nathan Sports features a compression fit with a new quick-fit size system and easily adjustable sternum slider cords with tons of storage options: It has 12 pockets and a 1.6L insulated bladder.

I’ve also been testing the Vapor Airess 4.0 which has been really great, so keep an eye out for that!

Running Shoes

Brooks Hyperion Max

My favorite shoe for faster runs has been the Brooks Hyperion Max. I’ve been wearing the Hyperions (which used to by the Hyperion Tempos) for a few years so I added the Hyperion Max to my shoe rotation. They have more cushioning and give the shoe more of a springy feeling on the run. I have worn them for all my races over the past few years.

Brooks Glycerin 23

I’ve been a long time fan of the Glycerins for easy runs and long runs. Currently I am wearing both the Glycerin 22 and Glycerin 23. The 23s have some updates such as more cushion in the forefoot but also a sightly smaller toe box. You can get a great pair and save some money by trying the 22s, but the 23s are a great option as well.

Brooks Hyperion Elite 5

I decided it was time to invest in a pair of carbon plated shoes for racing. Since I run in almost all Brooks shoes I wanted to stick with a brand that I know works for me. The Hyperion Elite 5 have ultralight PEBA cushioning and a tuned propulsion plate. I am currently testing them out on some easy runs and workouts to make sure they will work for my spring races!

The nice thing about these items is alot of them can be used during other seasons as well. I hope you can enjoy some spring running soon!

What do you usually wear on spring runs?

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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 2026 Spring Running Essentials: Top Clothing and Gear for All Weather Conditions appeared first on Mile By Mile.

Why Long Run Preparation Matters

Setting yourself up for a successful long run is key. If you try to just wake up and run, its very likely something will go wrong. Long runs are usually 90+ minutes which is a long time to be out running. If you are tired, hungry, or wearing the wrong gear your run could feel pretty miserable.

Fueling for a Strong, Steady Long Run

Make sure to pack fuel to take while running. This should be 30-60 g of carbs per hour for long runs under 2 hours and 60-90 g of carbs per hour for runs over 2 hours. Calculate how much fuel you will need and make sure you have a way to carry everything. This could be the pockets of your shorts, a hydration pack, or a fuel belt.

Related: How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide

What to Eat the Night Before

You don’t need to do a full carb load for every long run, but it is important to get in enough carbs. Make sure you include some carbs in your dinner and snacks the night before your long run. It can also be helpful to practice the foods that you will eat the night before your race or during your actual carb load. Some ideas include pasta, baked potatoes, rice, and pizza.

Pre-Run Breakfast: Timing & Ideas

Timing out your breakfast before a long run can be tricky. You want to give yourself enough time to digest but also eat enough so that you have energy for your run. If you don’t have enough time to eat a full meal before your run you can try foods like bananas, pop tarts, graham crackers, or toast that you can eat 30-60 minutes before your run.

Related: Pre-Run Snack Ideas For Morning Runners

Hydration Strategy: Before, During & After

Just like you want to go into your run well-fueled, you also want to go into it well hydrated. Try to sip on some water throughout the morning before you start your run. If it’s warm out or you are running longer than 90 minutes it may be a good idea to bring water with you.

Electrolytes can also be helpful on long runs. Some options for this include Nuun, Skratch, Liquid IV, and Tailwind. Experiment to see what works best for you. Also think about what you plan to use during your race and practice that on your long runs.

Related: Top 5 Hydration Tips for Summer Runs in the Heat

Essential Gear for Long Run Success

The gear you choose for your long run will mostly depend on the conditions for your long run. A cold and rainy run will require different gear than a hot and humid run. Here are some key items to consider:

• running shoes
• socks
• shorts or tights
• sports bra for women
• tank top/t-shirt or bottom layer
• jacket or additional layers for colder runs
• cold weather gear if needed (gloves, hat, headband, arm sleeves, face covering)
• running watch
• heart rate monitor
• headphones
• identification/safety items

There are so many things you can choose to bring on a long run, but not everything is absolutely essential. Plan out everyhting the night before so you will be ready to go in the morning.

In terms of shoes, as someone who runs mainly in Brooks these are my favorites for long runs:

• Brooks Ghost for any type of long run, even on the treadmill
• Brooks Glycerin for slow/easy long runs
• Brooks Hyperion Max for long runs with pace work/faster running

Building the Right Long Run Mindset

If you are someone who struggles mentally on a long run or gets nervous the night before, its a good idea to try some strategies to improve your long run mindset. Some things you can do the night before are meditation, journaling, or practicing identifying negative thoughts and trying to reframe them.

Visualize yourself on your long run and plan for how you will handle it if something goes wrong or if you get into a negative mindset. Determine mantras or motivation you can use during the long run.

Related: How To Conquer Your Negative Thoughts On the Run with Positive Thinking

Post-Run Recovery: Refuel, Rehydrate & Reset

While post-run recovery doesn’t happen before a run, it can be helpful to think about it and plan out how you will recover effectively. Having food or a snack ready to go will mean less time after you run figuring out what to eat. If you drive somewhere to run, pack a protein shake or a protein bar to have on your drive home.

Common Long Run Mistakes to Avoid

The biggest long run mistake to avoid is not being prepared. When you’re not prepared, one of these mistakes is more likely to happen:

• not fueling or hydrating before your run
• not packing the right fuel/hydration
• forgetting something essential on your run
• wearing the wrong gear
• going into the run with a negative mindset

The long run is a great opportunity to practice for race day. Set yourself up for long run success by following these tips.

How do you set yourself up for a successful long run?

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The post The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset) appeared first on Mile By Mile.

The Benefits of Running 3 Days a Week

Taking at least one rest day per week is helpful mentally and physically to give your mind and body a break. Some runners need more than one day off a week. That doesn’t mean they all need to be rest days. A few days per week can be devoted to strength training, cross training, or active recovery.

While there are definitely benefits to increasing running volume, this doesn’t work for everyone. There may be times when you need to run less due to your schedule, recovering from an injury, or just knowing what your body needs at that time.

Running Less Often Give You More Time for Recovery

By running 3 days a week, you can always have at least one day off from running after a run. This works well for anyone returning to running after an injury or starting to run again after time off.

Running 3 Days a Week Allows Time for Strength Training

Strength training is an important component of overall health and is also essential for runners who want to get stronger or prevent injuries. When you run 6 days a week, this means you will need to strength train on the same day as a run. This can be challenging if you don’t have time for 2 workouts or if you are tired from your run.

Cross Training Can be a Part of Your Routine

Especially for injury-prone runners, cross training is a great way to get in additional workouts without taxing the body with additional runs. It is also a nice way to balance your muscles so you are not always using the exact same muscles that you use to run. By running 3 days a week, you could also cross train 1-2 days a week.

Running 3 Days a Week Still Allows for Quality Sessions

By running 3 days a week, there is still time for a long run, an easy run, and a tempo or speed workout. Just be careful about having too much intensity across the week if your mileage is low. Easy runs are very beneficial, so make sure that your easy run and your long run are at an easy effort.

Your Schedule Can Be More Flexible

It can be challenging when you are training for a race and have a full week of workouts to follow. What happens if you miss a run? What if there is lightning during the morning when you are supposed to do your speed workout? A 3 day per week running schedule means you will have more flexibility to move around your workouts. You will most likely still be able to get all your runs in even if there are unforeseen circumstances.

A 3 day a week running schedule is not for everyone, and in order to really advance your running you will probably want to run more than that. However, for beginners, anyone injury prone or coming back from injury, or training for shorter races, this may be something to consider.

Download my FREE 4 week workout plan to see how you can create a schedule with 3 days a week of running!

If time and injury were not issues, how many days a week would you choose to run?
Have you ever followed a 3 day per week running schedule?

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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 The Benefits of Running 3 Days a Week appeared first on Mile By Mile.

Using the treadmill even has advantages such as being able to really tune into the correct paces and being able to control the exact amount of inclines or declines for your run. Learn how to make the most of your treadmill runs and train effectively for your race, no matter the weather or circumstances you are facing.

Benefits of Using the Treadmill While Training for a Race

The treadmill allows you to be consistent with running even when you can’t get outside. When completing a speed workout you can set the treadmill to the pace you want to run. The inclines make it ideal for any type of hill workout. And if you have an easy run, you can run as slow as you need to in order to keep your run easy.

Some runners find treadmill running harder while others find it easier than running outside. Try not to expect it to feel the same. Rather than aiming to hold your outdoor paces on the treadmill, try to keep a similar effort. You may need to slow down or speed up a bit, and vary the incline in order to do this.

The treadmill can keep you honest since there is no denying the pace and incline that you set. Whereas outside your GPS signal can be off or you may have some hills on your route, these factors are more controllable on the treadmill.

How to Set Up Your Treadmill to Mimic Outdoor Running

You don’t always need to run at a 1% incline on the treadmill. Running at any specific incline or pace all the time can be very monotonous, both for the mind and the body.

Instead, vary the incline from 0-2% for most runs, unless you are trying to mimic a hilly run. If you have a decline feature use that as well.

You could change the incline randomly or at specific intervals, for example every .2 miles adjust the incline by .5%.

When choosing a pace, aim to run at the same effort that you would outdoors. You can do this by paying attention to your heart rate or how your breathing feels, or if you can hold a conversation while running.

Treadmill Speed Workouts to Improve Race Speed

When running speed workouts on the treadmill it’s easier to run by time vs short distances. (For example, running 2 minute intervals may be easier to keep track of then 400 m intervals.) For longer workouts like mile repeats you could go by distance, or you could run the time that you are aiming to do each mile in.

Some short interval workouts could include 10-12 x 1 min hard/1-2 minutes easy, 8-10 x 2 minutes hard/2 minutes easy, 4-6 x 3 minutes hard/3 minutes easy, etc. The possibilities are endless! You could also do pyramid or ladder style workouts to keep things interesting, or just do mixed paces like 4 x 3 minutes hard + 5 x 1 minutes hard.

You can also just take your planned workout and adjust it for the treadmill. For example, if you were planning to do a tempo run of 2 x 1.5 miles at HMP and your HMP is 8:00, you could do 2 x 12 minutes, which would be about the same.

Using Incline Training on the Treadmill to Build Strength

The treadmill is a great tool for hills because you have complete control over the incline. Some treadmills also offer a decline feature, so you can practice those downhills too.

On easy runs that you would usually do on mostly flat terrain, keep the incline around .5-1.5% and if you have a decline feature you could go down to -.5% or -1% as well.

For hills runs you can randomly change the incline to 2-4% or do so at specific intervals, such as adjusting the incline every quarter mile.

You can also use the treadmill to do hill workouts. For example, 5 x 1 minute hard at 6-8% incline. Longer intervals such as 2-3 minutes can be done around a 5-6% incline or you can make them short and steep by going above 8%. Adjust them to your fitness and your training.

How to Practice Race Pacing on the Treadmill

The treadmill makes it easy to set a certain pace and stick with it. However, try to match your effort on the treadmill with how you usually feel outside.

Some treadmills may not be calibrated correctly, making your race pace feel much easier or much harder.

Additionally, vary the incline throughout the run slightly to make the run more similar to how it would feel outside.

Common Treadmill Training Mistakes Runners Should Avoid

First of all, don’t go into your treadmill run with a negative mindset. Instead of being upset that you can’t run outside, consider the positives of being on the treadmill.

If you are feeling bored, don’t look at the screen showing your mileage the whole time. This can make the run go by even slower. Cover the screen or find something else to look at, like a show or book.

Don’t grip the handrails while you are running, as this can change your form and reduce the effectiveness of your workout.

Try not to look down while running. Instead, look straight ahead. Aim to run in the middle of belt and not stay too close to the front.

Just like when running outside, don’t skip your warm up and try to use good form. Adjust your stop your run if something starts to bother you or hurts.

Personally, I prefer shoes with some, but not too much, cushioning when running on the treadmill since the belt feels softer than running on the pavement outside. I have used the Brooks Ghosts for runs up to 16 miles on the treadmill and they have worked really well!

Tips to Make Treadmill Running Mentally Easier

If you are someone who does not like running on the treadmill, it may not be as enjoyable for you. However, there are some ways to make the run easier or go by faster.

You can listen to music or podcasts, or turn on a show. You could also try following along to a workout class to help you stay engaged.

Try to vary your pace and incline often throughout the run so you don’t get bored.

Running on the treadmill regularly may also help you to get more used to it. If you only run on there once a year that run may be very tough to get through. But if you run on the treadmill once a week you will become more comfortable with treadmill runs and figure out how to use it to your advantage.

Have you ever trained for a race using the treadmill?

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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 to Use the Treadmill to Improve Race Performance appeared first on Mile By Mile.

Running in the snow can be safe when you adjust your pace, wear proper footwear, and choose the right running surfaces. It’s important to focus on traction, dressing in warm layers, and using shorter strides to reduce the risk of slipping or injury.

If you’re new to winter running, running in the snow can feel intimidating. Cold temperatures and potential icy spots require a slightly different approach than running in warmer weather. The good news is that with a few simple adjustments, running in the snow can be safe and enjoyable.

This guide explains how to run safely in the snow, including what to wear, the best shoes for snow running, how to modify your form and pace, and when it’s better to skip a run. These winter running tips will help you stay consistent and confident all season.

How to Run in the Snow Safely

The key to winter running is being smart and safe. If there is an active blizzard outside, you should probably skip your outdoor run. But in light to moderate snow or snow that has already fallen you can likely head out for a run.

Some things to consider when deciding if it’s safe to run outside are if it’s icy, extremely windy or too cold, and if you have a safe place to run.

When the snow is falling or has just fallen it is usually soft. As it sits or gets shoveled to the side it may freeze and spots may become icy. Additionally, if the snow is covering the roads you will want to take extra precautions because cars may not be able to see the lines on the road well.

What to Wear When Running in the Snow

Your clothing choices will depend in part on just how cold it is. As the real feel gets below 0 you may want to reconsider running outside. It can be done, but is it worth it? If you are not used to running in that kind of weather keep it short as you adjust.

Wear thin but warm moisture-wicking layers to keep you warm and dry. I recommend wearing socks that cover your ankles so you can pull them over your tights and you won’t leave any skin showing.

Also try to cover your head, face, neck, and hands as much as possible. Any exposed skin can be more vulnerable to frostbite.

Trail running shoes work well for running in the snow because they offer more traction. A good option is the Brooks Cascadia GTX because they are waterproof and offer traction. You can also use spikes like Yaktrax or Kahtoola that you can wear over your shoes for icy roads or deep/slippery snow.

How to Adjust Your Pace and Form on Snowy Runs

Be prepared to slow down when running in the snow. It’s not the time to worry about your pace or to try to do speed work.

Snow or potential ice can be slippery so it’s important to watch your footing and to also be very aware of any cars around you.

Try increasing your cadence and taking smaller, quicker steps. This can help your feet to land more directly underneath you (rather than out ahead of you) and can make you feel more stable. Make sure to pay attention to your footing and slightly brace your core for balance.

Where to Run Safely in the Snow

If possible, try to find clear paths to run on without any cars. Sidewalks can be hit or miss, because there may be stretches that are not shoveled or are icy.

If you are running in the street make sure there is a wide shoulder to use and always run facing traffic. Ideally, run on roads that are not busy.

If possible, try to run in the middle of the day. This will likely have the warmest weather and most sunlight. You will also be able to see what is around you more easily.

How to Avoid Winter Running Injuries

In order to avoid winter running injuries, first make sure that it is safe enough to run outside. Then, make sure you are dressed appropriately and have a safe area to run.

Choose the right shoes for the surface you will be running on and make sure to use good running form, especially in the snow.

If it is dark out wear reflective gear so you can easily be seen by cars, and run in a well lit area.

Even though it is colder out, it’s still important to make sure you are well hydrated for running.

Make sure to do your warm up before heading outdoors, especially on very cold days!

Final Thoughts on How to Run Safely in the Snow

You don’t need to skip a run just because it snows. With the proper gear, safe choices, and a slower, more mindful approach, winter running can be manageable and even enjoyable.

If you’re new to winter running, start small, listen to your body, and don’t be afraid to skip a run when conditions aren’t safe. Over time, you’ll build confidence and maybe even learn to love a snowy run from time to time.

Do you like running in the snow?

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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 New to Winter Running? How to Run Safely in the Snow appeared first on Mile By Mile.