Your weekly shot of running, training, health, and life tips from
βMarathon Handbook + yogajala + BikeTipsβ
Hey folks, Thomas here! This week we've got . . .
Here are this week's 10 takeaways, enjoy!
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.
βIn 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) β Fact Vs Fictionβ
>> What Is The βOff-Seasonβ Really For?β
>> What Is Delayed Onset Muscle Soreness (DOMS)?β
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!
βIn 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:
>> Runnerβs Knee Explained: How To Diagnose and 9 Exercises To Treat Itβ
>> Iliotibial Band Syndrome For Runners: Diagnosis, Symptoms, and Treatmentβ
>> Running with Plantar Fasciitis: What Is It + 7 Exercises To Recover Quicklyβ
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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.
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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.
βIn 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:
>> Hereβs Exactly How To Break A Weight Loss Plateauβ
>> 6 Awesome Treadmill Workouts For Weight Lossβ
>> Lifting Weights To Lose Weight: The Complete Guideβ
(read our guide / watch our Youtube video)β
βHere are the best arch-support shoes for running!
More fresh gear guides:
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.
βIn 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 Runnerβs Guideβ
>> Overhydration Symptoms + Helpful Tips To Prevent It In The First Placeβ
>> The 6 Best Electrolyte Drinks For Runners In 2023β
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.
βIn 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 Thereβ
>> Road Running Vs Trail Running Shoes: An Expert Guideβ
>> The Difference Between Menβs And Womenβs Shoes + A Helpful Conversion Chartβ
βThe 18 Best Gifts For Marathon Runners In 2023β
βThe 11 Best Gifts For Women Runners: 2023 Editionβ
βThe 10 Best Gift Ideas For Runners In 2023β
β12 Best Gifts For Trail Runners In 2023β
βThe 16 Best Gifts For Triathletes In 2023β
βThe 9 Best Gifts For Men Who Runβ
Here are some of the best articles we couldn't squeeze into this week's MMM!
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.
βIn 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 Revealsβ
>> How To Boost Happy Hormones Naturallyβ
>> Running And Mental Health: The Remarkable Benefits Of Runningβ
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?
βIn 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 β
>> Running In The Dark: 10 Safety Tips + Practical Advice For Your Next Runβ
>> Running In The Wind Guide: 7 Tips For Windy Day Runsβ
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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 - Stravaβ
βMarathon Handbook + yogajala + BikeTips + Golf Guidebookβ
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, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #548! π Happy Wednesday! Here's what I have for you today: π Do you want an excuse to buy more running shoes? Here's what you need to know about your running shoe rotation. ποΈ Your complete guide to the hardest and hottest ultra in the world: The Badwater 135 Ultramarathon. π¬ How a high-carb strategy led Caleb Olson to the second-fastest time ever at Western States 100. π...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #546! π Happy Monday! Here's what I have for you today: π Kenyan phenom, Faith Kipyegon, followed up the fastest mile of all time with a 3:48.68 in the 1,500m, to break her own world record at the Pre Classic over the weekend. πͺ Wondering how long to wait after eating before you run? Find out the ideal fueling strategy to run strong and feel your best! π Trying to identify...
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, ππΌ Katelyn here with newsletter #545! Running has come a long way since the 60s and 70s, and our new episode of the Run Long Run Healthy podcast was a fascinating reminder of just how much things have changedβfrom fueling and pacing to training philosophy and recovery. Inspired by Brady and Amby's conversation, Iβve rounded up four key guides that dive deeper into some of the biggest topics they touched...