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

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

• 🏃‍♀️ UESCA director Rick Prince discusses reverse periodization and how to work it into your training plan;
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• 🌟 the 7 most common running injuries and how to treat them;
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• 🏃‍♀️ expert tips for running in the heat;​
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• 💚 HOKA vs Nike running shoe comparison;
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• 🔥 plus ...is a runner's high real?

Here are this week's 10 takeaways, enjoy!

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#1: Reverse Periodization: Key Principles For Your Next Training Program, by UESCA director and columnist Rick Prince

Periodization is a pretty common term and training practice within the realm of endurance sports.

When most endurance athletes think of periodization, they think of a pyramid, with the lowest intensity/highest volume at the bottom and the highest intensity/lowest volume at the top.

This pyramid is typically designed to peak for one event per year or, in some cases, multiple peaks per year.

​In this guide, we will discuss the origins of periodization, reverse periodization, and key training principles to help you structure your next training calendar.

More from Rick Prince and UESCA:

>> IT Band Syndrome (ITBS) – Fact Vs Fiction​

>> What Is The ‘Off-Season’ Really For?​

>> What Is Delayed Onset Muscle Soreness (DOMS)?​

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#2: In Running News this week . . .

• ​Eliud Kipchoge Will Run The 2023 Berlin Marathon In Hopes Of Setting A New Marathon Record​
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• ​Hardest Geezer Robbed At Gunpoint As He Attempts To Run The Length Of Africa​
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• ​Kilian Jornet Qualifies For UTMB World Series Finals Even With An Injury​
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• ​22-Year-Old Runs Across The Country To Raise Money For Animals​

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#3: Here Are The 7 Most Common Running Injuries + How To Treat Them​

Running injuries are extremely common; in fact, a mind-boggling 50% of runners get injured each year, according to Yale Medicine. Getting injured as a runner can be incredibly demoralizing. It can stop our training in its tracks and grind to a halt any momentum we had.

The good news is most injuries are preventable.

When certain protocols are followed, you can dramatically decrease your risk of getting injured and stop them from re-occurring in the future. Knowing what causes injuries to happen, how to treat them, and how to prevent them will keep you running, happy and healthy for as long as possible!

​In this article, we will look at the seven most common running injuries and how to treat them.

For more of our running injury guides, see:

>> Runner’s Knee Explained: How To Diagnose and 9 Exercises To Treat It​

>> Iliotibial Band Syndrome For Runners: Diagnosis, Symptoms, and Treatment​

>> Running with Plantar Fasciitis: What Is It + 7 Exercises To Recover Quickly​

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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!

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#4: How Much Running To Lose Weight? Calculate Your Optimal Mileage​

If you decide to take up running to lose weight, you may wonder just how much you have to run to do so. After all, if you are primarily motivated to stick with your running plan to lose weight, you will need to know how many miles to run to lose weight successfully.

If you are not running enough to lose weight, you may become frustrated and find yourself wanting to give up running altogether.

​In this article, we will discuss factors that affect how much running to lose weight may be required for different individuals and provide some general guidelines for how many miles to run to lose weight based on the factors discussed.

For more of our weight loss guides, see:

>> Here’s Exactly How To Break A Weight Loss Plateau​

>> 6 Awesome Treadmill Workouts For Weight Loss​

>> Lifting Weights To Lose Weight: The Complete Guide​

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​ON Cloudboom Echo 3 Review​

(read our guide / watch our Youtube video)​

​

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​The 7 Best Arch Support Shoes For Running​

​Here are the best arch-support shoes for running!

More fresh gear guides:

​The 7 Best Running Insoles In 2023​

​The 6 Best Sports Bras for Running​

​6 Best Men’s Running Tights: Our Top Picks​

​The 7 Best Reflective Running Jackets Of 2023​

​The 7 Best Running Strollers In 2023​

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#5: Hydration For Runners: How To Hydrate Before, During + After A Run​

Hydration is a crucial aspect of running that should never be neglected.

Most runners understand that hydration is important, but understanding how to hydrate properly before, during, and after a run requires research and a bunch of practice.

Staying properly hydrated can make or break your performance, whether it be a race or a training session. To help you run at your best, we decided to take a deep dive into the how-tos of hydration for runners.

​In this article, we talk about hydration for runners and discuss the details of how to hydrate before a run, while running, and after your run.

Also see:

>> Fluid And Electrolytes: A Complete Runner’s Guide​

>> Overhydration Symptoms + Helpful Tips To Prevent It In The First Place​

>> The 6 Best Electrolyte Drinks For Runners In 2023​

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​The Lisbon Marathon starts in:​

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​Sign up today!​

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#6: The latest guides from yogajala this week:

• ​Using Mandalas For Meditation & Mindfulness: 4 Creative Methods To Try At Home​​
• ​What Does Yoga Do For Your Body? Legs, Core, Back, Upper Body & More​

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#7: HOKA Vs Nike Running Shoe Comparison: 5 Main Differences​

Comparing running shoe brands can be a useful way to narrow down your search for the perfect pair of shoes for your running needs.

HOKA and Nike are two of the most popular running shoe brands, and a Nike vs HOKA running shoe comparison is pretty fun because the shoes are quite different, yet there are also some similarities to note.

​In this article, we will discuss the similarities and differences between HOKA vs Nike running shoes to help you narrow down your shoe choices and find the best running shoes for your needs.

For more of our running shoe guides, see:

>> Our List Of The Most Popular + Best Running Shoe Brands Out There​

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

>> The Difference Between Men’s And Women’s Shoes + A Helpful Conversion Chart​

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#8: The latest guides from BikeTips this week:

• ​What’s The Tour De France Average Speed?​
• ​What Do The Pros Do On A Tour De France Rest Day?​

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:: 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​

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Roundup of other new Marathon Handbook articles:

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

• ​Robert F Kennedy Jr’s Full Workout Regime, Diet, + Anti-Aging Protocol​
• ​Is A 7 Minute Mile Good? 4 Factors That Affect A Good Mile Time​
• ​Running 20 Minutes A Day: Benefits + 3 Tips To Maximize Your Sessions​
• ​4 Types Of Exercises For Seniors Over 75 To Get Strong + Stay Healthy​
• ​Portion Control For Weight Loss: Your Ultimate How-To Guide​
• ​1 Rep Max: How To Calculate + Apply It To Your Strength Training​
• ​The Texas Method Workout Routine, Explained: Pros, Cons + How To​
• ​5 Awesome Lower Lat Exercises For A Stronger Back​

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#9: Is Runner's High Real? What It Feels Like + How Long It Lasts​

If you are a runner, you probably know what a runner's high feels like, or you may be chasing the feeling.

The intense euphoric state that occurs during a runner's high can be hard for people to explain and sometimes hard to achieve. Scientists continue to explore what a runner's high feels like and how long it lasts in hopes of understanding more about the phenomenon.

​In this article, we will discuss whether or not a runner's high is real, describe what a runner's high feels like, along with how long it lasts.

Also see:

>> Why Does Exercise Make You Happy? What The Research Reveals​

>> How To Boost Happy Hormones Naturally​

>> Running And Mental Health: The Remarkable Benefits Of Running​

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#10: When Is It Too Hot To Run Outside? + 8 Tips For Running In The Heat​

For runners who live in some parts of the United States and other parts of the Northern Hemisphere, the temperatures can get so hot in the summertime that it is seemingly impossible to run outdoors, if not downright unsafe.

Is running in 100-degree weather safe? What about 90-degree weather? When exactly is it too hot to run outside?

​In this article, we will discuss how hot is too hot to run outdoors, as well as tips for running in the heat.

Also see:

>> Do You Burn More Calories In The Heat? The Science Uncovered ​

>> Running In The Dark: 10 Safety Tips + Practical Advice For Your Next Run​

>> Running In The Wind Guide: 7 Tips For Windy Day Runs​

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

5k Training Plan Database

10k Training Plan Database

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Marathon Training Plan Database

Ultramarathon Training Plan Database

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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​