MMM: How To Qualify For Western States, Psoas Release Guide + Threshold Training Guide For Runners

Your weekly shot of running, training, health, and life tips from
Marathon Handbook + yogajala + BikeTips

Hey folks, Thomas here! This week we've got . . .

🏃‍♀️ how to qualify for the Western States 100;
🌟 our list of the very best running shoe brands out there;
🏃‍♀️ our very own physical therapist Ben Gibbons helps up fix those tight psoas muscles;
💚 whether or not to run while pregnant;
🔥 plus ...a threshold training guide to boost your speed.

Here are this week's 10 takeaways, enjoy!

#1: How To Qualify For Western States + List of WS100 Qualifying Races

If you follow trail running, your social media feed has surely been filled with updates from the Western States 100 recently, and after reading the articles, you may find yourself wondering how to qualify.

As you start to race ultramarathons, you’ll start to hear the names of some races spoken in reverence: Leadville, UTMB, Hardrock, and Western States.

These races feature challenging courses and stacked fields of professional and amateur runners. They also all require you to run a qualifying race and enter a lottery system in order to hopefully gain a coveted entry.

Interested in running the popular and famous Western States 100? Keep reading to find out how.

Also see:

>> How To Qualify For UTMB: New Race Series + Running Stones System, Explained

>> Boston Marathon Qualifying Times: Are You Fast Enough To Qualify?

#2: In Running News this week . . .

#3: Our List Of The Most Popular + Best Running Shoe Brands Out There

There are several different points in a runner's career where the interest in finding the best running shoe brand comes into play. Given the sheer number of popular running shoe brands, the search for the perfect pair can be extremely daunting for beginners and experienced runners alike.

In this article, we have compiled a list of some of the best running shoe brands for runners of various training levels, body sizes, cushioning needs, pronation control requirements, training surfaces, budgets, aesthetic appearances, and more.

Keep reading for our picks for some of the best brands of running shoes to find the one that will be a good match for your own training.

For more of our running shoe resources, see:

>> Road Running Vs Trail Running Shoes: An Expert Guide

>> How Should Running Shoes Fit? Running Shoe Fitting Guide

>> How Long Do Running Shoes Last? + 4 Signs You Should Replace Them

Are you looking for a motivating and experienced online running coach to help you achieve your running goals?

Whether you are a brand-new runner looking to run your first 5k or an experienced ultramarathoner ready for your next 100-miler, Marathon Handbook would love to accompany you on your journey.

Our in-house coach Katelyn is an experienced, enthusiastic ultra-marathoner and a UESCA-certified running coach who has been helping runners reach their goals for the last ten years.

Are you interested in training with Coach Kate?

Our coaching package includes the following:

Initial Questionnaire and Zoom Call Meeting
Personalized Monthly Training Plan Via Training Peaks
Training Analysis and Feedback
Coach / Athlete Communication: 30 Minute Coaching Call Every Two Weeks And Ongoing Email/WhatsApp Support

For more information, click here, or if you are ready to commit, hit the button below!

Take Me To The Runner Intake Form Now!

#4: Why Running On Toes Isn't Usually The Recommended Foot Strike

Many runners ask, “Which part of my foot should I land on when running?”

Essentially, should you run on your toes? Is heel striking bad when running? Is it better to land on the ball of your foot, heel, midfoot, or toes when you run?

In this article, we will discuss the different foot strike patterns or types of foot strikes runners use, the pros and cons of running on toes vs heel or other parts of the foot, and if and how you should change where on your foot you land while running.

For more of our running form guides, see:

>> What The Wear On Running Shoes Tells Us About Our Running Form

>> 7 Top Running Form Takeaways We Can All Learn From Eliud Kipchoge

>> Here’s How To Improve Running Form Instantly: 29 Helpful Cues

Xero Mesa Trail Review

(read our guide / watch our Youtube video)

Since the publication of the book, ‘Born to Run’ (Born to Run: The hidden tribe, the Ultra-runners and the greatest race the world has never seen) by Christopher McDougall in 2009, there has been growing interest in ‘barefoot running.’

Inspired by the Tarahumara group of people in Mexico who wear shoes fashioned from disused car tires and take part in an annual race across the desert. A fascination developed with minimalist shoes.

Xero is a brand that makes a range of shoes that promote a natural fit, feel, and range of motion.

This, the XERO Mesa Trail, is a shoe with a model inspired by the book, Born to Run.

The 9 Best Running Shorts for Men in 2023

Here are the best running shorts for men in 2023!

More fresh gear guides:

The 10 Best Socks For Runners In 2023

The Best Running Leggings For Women In 2023

The 7 Best Running Belts With Water Bottles In 2023

The 10 Best Running Shorts With Phone Pockets in 2023

The 8 Best Running Vests In 2023

#5: Psoas Muscle Release: A Complete How-To Guide, By A Sports Therapist

A tight psoas muscle can really hinder your training, knock your confidence, and eventually lead to injury. During the running cycle, repetitive flexing of the hip can cause the psoas to become overworked and stiff, and sore.

Understanding the possible root causes that are aggravating your tight psoas muscle is crucial in effectively treating and preventing flare-ups.

In this article, we will cover the anatomy of the psoas muscle, what may be causing tightness, delve into what we mean by psoas muscle release, and provide step-by-step instructions to "release" the psoas muscle with exercises and stretching.

Also see:

>> The 6 Best Psoas Muscle Exercises For A Complete Strengthening Guide

>> Tight Hips? How To Stretch Hip Flexors For Improved Flexibility

>> How To Realign Hips: 4 Hip Alignment Exercises Proven To Work

The Lisbon Marathon starts in:

Sign up today!

#6: The latest guides from yogajala this week:

#7: Slow Twitch Vs Fast Twitch Muscle Fibers: A Complete Explanation

Understanding muscle anatomy and how the neuromuscular system works can be confusing, but many of the basic principles of muscle anatomy and physiology can be useful in helping guide your workouts to achieve your specific fitness goals better.

One of the most important concepts to understand in anatomy and exercise physiology is the differences between slow twitch and fast twitch muscle fibers, also referred to as type 1 muscle fibers and type 2 muscle fibers.

In this article, we will discuss what is meant by fast twitch and slow twitch muscle fibers and then compare and contrast both types to help illuminate how your workouts can be tailored to target each one.

For more of our sports science articles, see:

>> Overactive And Underactive Muscles + How To Correct Them

>> Cardiorespiratory Endurance Explained + 20 Ways To Improve Yours

>> What Is Athleticism, And How Do We Test It? 10 Critical Components

#8: The latest guides from BikeTips this week:

:: More Recent Running Gear Gift Guides::

The 18 Best Gifts For Marathon Runners In 2023

The 11 Best Gifts For Women Runners: 2023 Edition

The 10 Best Gift Ideas For Runners In 2023

12 Best Gifts For Trail Runners In 2023

The 16 Best Gifts For Triathletes In 2023

The 9 Best Gifts For Men Who Run

Roundup of other new Marathon Handbook articles:

Here are some of the best articles we couldn't squeeze into this week's MMM!

#9: Can You Run While Pregnant? 4 Helpful Tips To Run When Pregnant

Soon-to-be new moms who become pregnant with their first child often have a litany of questions.

Many of the questions deal with the experiences they will have as a new mom and how to take care of their newborn baby, what life will look like, what breastfeeding will be like, and so on. But, there are also a host of questions that can arise regarding the pregnancy itself.

It wasn’t that many years ago that it was quite rare to see a pregnant woman exercising in any capacity, let alone running, which is why many pregnant women ask, “Can I run while pregnant?”

In this article, we will answer the question, "Can you run while pregnant?" discuss when to stop running during pregnancy, and give tips for running while pregnant.

Also see:

>> Exercises To Avoid During Pregnancy To Stay Safe + Healthy

#10: Threshold Training Guide For Runners + 4 Workouts To Try!

Threshold training is one of the key running workouts to improve endurance performance.

However, some runners may not be familiar with exactly what this type of training entails and may ask questions like, Is anaerobic threshold training the same as lactate threshold training?

In this threshold training guide for runners, we will discuss what training thresholds are, the differences between anaerobic and lactate threshold training for runners and endurance athletes, and how to do threshold training workouts.

Also see:

>> Interval Training For Runners: How To + The Benefits

>> Tempo Runs: What Is A Tempo Run, How To Do Them

>> Fartlek Run Training: How To + 8 Fartlek Variations!

Marathon Handbook Resources:

PREMIUM TRAINING PLANS:
All our training plans are now available on TrainingPeaks!
(and still available for free in PDF / Google Sheets on the Marathon Handbook site)

COURSE BUNDLE:
We recently bundled all our courses in the Ultimate Runner's Course Bundle
(or check out each of our courses separately here)

Reminder: All of our run training plans are totally free and now available in one place!

As an existing email subscriber, you've got direct access to them here:

5k Training Plan Database

10k Training Plan Database

Half Marathon Training Plan Database

Marathon Training Plan Database

Ultramarathon Training Plan Database

That's all for another week, folks!

I hope the coming week is good to you, and you meet it head on!

See you next Monday.

Thomas Watson, Head Coach - Marathon Handbook - Strava

Marathon Handbook + yogajala + BikeTips + Golf Guidebook

Marathon Handbook

MMM: How To Qualify For Western States, Psoas Release Guide + Threshold Training Guide For Runners