Cross Training For Runners

In my experience as a runner and coach, adding a shakeout run before race day has a lot to offer.

Sure, you’ve probably heard that rest and recovery are crucial in the days leading up to your race.

While that’s true, I’ve also noticed that runners who sneak in a light run before their big race often feel fresher, more relaxed, and better prepared when they hit the starting line.

A shakeout run is like a gentle stretch but for your entire body. It gets your blood flowing, loosens tight muscles, and gives you mental clarity before race day.

But there’s more to it than just that.

Today, I’ll explain why shakeout runs are beneficial and how to make the most of them.

What is a Shakeout Run?

A shakeout run is a short, easy jog you do the day before or the morning of a race.

This run isn’t about building fitness; you’ve already done that in training.

Instead, a shakeout run is about loosening up, easing pre-race nerves, and ensuring your muscles are awake and ready to go.

Think of it as a warm-up for your body and mind, preparing you for the real thing.

A beginner runner? Doing a shakeout run the day before is ideal. It helps avoid any last-minute stiffness that might creep in after a day of rest.

More seasoned runners may prefer to do their shakeout run on race morning to get into the zone before the big event. If you’ve been traveling to get to the race, a shakeout run is a great way to shake off the stiffness from sitting on a plane or in the car.

The Benefits of Shakeout Runs

Let me explain some of the reasons you should doing shakeout runs before your races:

Improved Blood Flow

A shakeout run gets your blood circulating and delivers oxygen to your muscles. Think of it as giving your muscles a warm-up lap before race day. That extra blood flow helps your muscles feel more responsive and ready for the race ahead.

Enhanced Wakefulness

We all know the feeling of groggy in the morning, but a shakeout run can shake off any lingering sleepiness. Think of it as your wake-up call, getting your body and mind alert and focused. Studies show that being active for at least a few hours before a race can boost your performance. A shakeout run does just that.

Mental Boost

A shakeout run can clear your mind and help calm pre-race jitters. I’m someone who tends to get in my head before a race, worrying about whether I’ve trained enough or how the race will go. That short, easy run helped me clear my mind. It was like a mini preview of race day without the pressure..

Reduced Muscle Stiffness

After a day or two of rest or tapering, your muscles might feel tight. A shakeout run helps loosen them up, keeping you from feeling sluggish when you start your race. It’s like a mini stretch session that wakes up your body and gets everything moving again.

Stocking Up on Energy

While shakeout runs help get your body moving, they also ensure your energy stores are topped off. Since it’s a light jog, you save your energy for race day.

Shakeout Before Race Day

Now, shakeout runs are a staple in my race routine. If I’m traveling for a race, I’ll make sure to do a short jog after getting off the plane or out of the car. If it’s a local race, I’ll head out the day before for an easy 10 to 20-minute run around the neighborhood. And if I’m feeling particularly nervous, I’ll even do a few light strides to wake up my muscles and get a sense of how I’ll feel at race pace.

Know the Course

Another thing I learned? If you’re running in an unfamiliar area, that quick run can be a sneaky way to check out part of the racecourse. I used my shakeout run on one of my races to explore the start and finish lines. Seeing where I’d be running the next day made everything more manageable.

Easing Pre-Race Nerves

Feeling nervous before a race? You’re not alone—everyone, even pros, get the jitters. A shakeout run helps ease those nerves by giving you a chance to shake out any tension and get into a relaxed mindset.

How Fast Should You Run Your Shakeout Run?

This isn’t the time to push your pace. Your shakeout run should feel easy and relaxed—almost like you’re out for a casual jog with a friend. Focus on how you feel rather than how fast you’re going. You should be able to hold a conversation without feeling out of breath. The goal is to move, not to sweat.

In terms of effort, keep your heart rate low and stay in Zone 1—around 60-70% of your maximum heart rate. This ensures you’re getting the benefits of the run without putting any extra stress on your body.

How Long Should a Shakeout Run Be?

How long you go depends on the race distance and your fitness level.

Here’s how to structure a shakeout run based on your race distance and experience level:

• For Beginners (5K): A simple 10-15 minute easy jog, followed by a few dynamic stretches to loosen up your legs.
• For Intermediate Runners (10K to Half Marathon): A 20-25 minute easy jog with 3-4 strides at the end. These short bursts (about 20-30 seconds) of faster running help wake up your muscles without fatiguing them.
• For Advanced Runners (Marathon): A 25-30 minute easy jog with 4-5 strides and some dynamic stretches to target leg mobility and flexibility. This ensures your muscles are fully warmed up and ready to go.

As a general rule, I’d recommend to keep your shakeout run at about half the distance or time of an easy running day. It’s just enough movement to get the benefits without overdoing it.

Shakeout Strategies for Different Race Types

A well-timed shakeout run can help set you up for success, but the ideal shakeout may vary depending on your race distance and race-day conditions. Here’s how to tailor your shakeout run to get the most out of your prep, no matter what you’re racing.

5K Shakeout Strategy

For shorter races like a 5K, the focus is on priming your fast-twitch muscles for a quick, intense effort. A shakeout the day before or a few hours before the race should be short and include a few gentle strides to wake up your legs.

Suggested Shakeout: 10–15 minutes of easy jogging, followed by 2–3 strides (10–20 seconds at race pace) with full recovery in between.

Half Marathon Shakeout Strategy

For a half marathon, the goal of a shakeout is to ease out any lingering tightness and settle your mind. A steady, relaxed jog works best, focusing on loosening up without tiring yourself.

Suggested Shakeout: 15–20 minutes of easy jogging, optionally followed by a few gentle strides to boost confidence.

Marathon Shakeout Strategy

For a marathon, the shakeout should feel like a gentle warm-up that primes your body for sustained endurance without adding any extra fatigue. Since the race is all about steady pacing, a short and relaxed shakeout is best.

Suggested Shakeout: 20 minutes of light jogging, keeping a very easy pace to conserve energy.

Do You Have a Shakeout Run Routine?

Maybe you have a favorite route for your shakeout, a special pre-run snack, or a few dynamic stretches you swear by.

Share your tips, experiences, and any advice you have for getting the most out of your pre-race shakeout.

Comment below and help our community get race-day ready!

Ever find yourself finishing a run and noticing your fingers and toes looking puffier than usual?

You’re not alone.

Swollen fingers and toes after a run are common among runners. It might raise an eyebrow or two, but worry not, because we’re diving deep into this mystery.

In today’s article, I’m going to demystify the swelling phenomenon that often accompanies your post-run cool-down.

We’ll uncover the physiological reasons behind it and arm you with practical tips to keep those digits in check.

Ready to jump in? Let’s roll!

The Science of Swelling

So, what’s the deal with swollen fingers and toes after a run? Well, it all comes down to science. When we run, our bodies do some fascinating things. One of those things is increasing blood flow to our hardworking muscles. Now, this shift in blood flow can cause the blood vessels in our hands to widen, leading to that pesky swelling.

But wait, there’s more. Exercise also triggers vasodilation, which is just a fancy word for blood vessels expanding to accommodate the increased blood flow. Combine this with gravity, and you’ve got a recipe for blood pooling in your fingers and toes, causing even more swelling.

Plus, microtears in our muscles and venous valves (known as venous insufficiency) can contribute to fluid buildup and, you guessed it, more swelling.

What’s more?

When you run, your arms naturally assume a bent position at the elbows and are often held at or above waist level. This posture can hinder proper circulation in the fingers, potentially resulting in swelling.

Contributing Factors

Several factors can affect the swelling in your toes and fingers after running. These include:

• Temperature: When it’s hot, your blood vessels tend to expand, which can increase swelling. Conversely, in cold weather, blood is directed to your body’s core to keep warm, potentially causing swelling when it returns to your extremities after warming up.
• Hydration Status: Maintaining the right balance of fluids is crucial. Both dehydration and overhydration can disrupt your body’s sodium levels, which are important for regulating fluid balance. Any imbalance in sodium can contribute to swelling.
• Running Duration and Intensity. The longer and/or more intense you run, the more noticeable the swelling due to prolonged increased blood flow and pressure on the feet.

Swollen Hands and Toes While Running – Solutions

Dealing with swollen toes and fingers after a run is all about finding the right balance. Here are some strategies that might help:

Proper Arm Mechanics:

Let your arms swing naturally and keep them slightly lower than your heart.  You should also keep your hands relaxed while running. Avoid clenching your fists or holding them too tightly, as this can impede blood flow.

This can improve circulation and reduce swelling in your fingers.

Stay Hydrated, but Not Too Much:

Hydration is crucial for maintaining fluid balance, but drinking excessive amounts of water can lead to swelling, especially in your hands and feet. Be mindful of your water intake, and if you’re running a marathon or long distance, watch out for signs of overhydration like nausea and vomiting.

Replace Your Electrolytes

Salt plays a key role in preventing tissue swelling. If you’re sweating a lot during your run, you may lose sodium, which can contribute to swelling. Replenish lost electrolytes by drinking sports drinks, using gels, taking salt shots, or snacking on salty foods like pretzels.

Spacious Toe Box and Arch Support:

Look for running shoes with a roomy toe box and adequate arch support. This allows your toes to splay naturally and provides stability and alignment for your feet. Make sure the shoes match your foot type and running style.

Consider Sizing:

Opt for shoes that are at least half a size larger than your regular street shoes. Feet tend to swell during exercise, so by going half a size up, you can prevent tightness and discomfort. It’s also a good idea to try on shoes after a run when your feet are naturally swollen, which is why I always recommend buying shoes in the late evening.

Moisture-Wicking Socks:

Choose socks made from moisture-wicking materials to keep your feet dry and comfortable. These socks help prevent friction and heat buildup, which can contribute to swelling and blisters.

Foot-Strengthening Exercises:

Add in foot-strengthening exercises into your routine to improve stability and reduce the risk of toe swelling. Exercises like toe curls, toe spreads, and calf raises can help strengthen the muscles in your feet and lower legs, making them more resilient to the demands of running.

Elevate and Relieve

After your run, take some time to elevate your feet. This helps promote blood and fluid circulation, reducing swelling. Simply prop your feet up on a pillow or ottoman while relaxing

Elevate Your Hands Post-Run:

Similar to elevating your feet, raising your hands above heart level can encourage blood flow back to your heart, minimizing swelling. You can achieve this by simply raising your arms above your head for a few minutes post-run.

Analyze Your Stride:

Consider getting a professional analysis of your running gait or consulting a running coach. Adjusting your stride and form can alleviate pressure on your toes and reduce the risk of swelling.

Diverse Terrain Exploration

Mix up your running routine by alternating between different surfaces. Running on softer surfaces like grass or trails can reduce the impact on your toes compared to harder surfaces like pavement. This variety can help prevent overuse injuries and swelling.

When to Seek Medical Help:

Normal post-run swelling is mild and goes away within a few hours. But swelling in both hands or feet is usually normal. But if one side is significantly more swollen or comes with severe pain, redness, or heat, it could be a problem. Numbness, tingling, or skin color changes could indicate nerve or blood flow issues.

Overall, contact your doctor if:

1. The swelling persists and hampers movement.
2. You experience severe pain or skin discoloration.
3. You have pre-existing health conditions like heart disease, kidney problems, or diabetes and notice changes in swelling.
4. The swelling appears suddenly with symptoms like shortness of breath or chest pain, which might indicate a blood clot.

Conclusion:

Swollen fingers and toes are common among runners, but you can manage and prevent them.

Pay attention to your running form, gear, and lifestyle. Consult healthcare professionals when in doubt.

Keep running, and don’t let swelling hold you back from your goals.

Ever finished a run, glanced in the mirror, and thought, “When did I join the tomato club?” You’re not alone. That post-run beet-red face is practically a rite of passage for runners, from those who are lacing up for the first time to the seasoned marathoners among us. It’s like our faces are throwing their own little celebration, lighting up to say, “Hey, good job out there!”

But ever wonder why your face decides to mimic a stop sign after a few miles? It’s a question that puzzles many of us, whether we’re doing a casual loop around the block or pushing through the final stretch of a long-distance challenge.

In this article, we’re going to unravel the mystery behind our crimson complexions post-run. I promise to keep it light, simple, and straight to the point – something every runner can appreciate, no matter your pace or distance. Ready to decode the red? Let’s jump right in.

Thermoregulation

The most common reason your face get red while running boils down to the exercise itself.

Let me explain more.

Ever noticed how your face gets all red and flushed when you’re working out? That’s your body’s way of waving a flag saying, “Cooling system on!” It’s sending warm blood up to the surface of your skin to help get rid of the heat, making sure you stay in the comfy zone.

Now, let’s add a twist. When you’re really pushing it, especially if it’s hot outside, your face might just light up like a heat lamp. It’s your body doing its best to keep you from getting too hot. But here’s the deal: if you start feeling dizzy, sick to your stomach, or like you just need to sit down, it’s your body telling you, “Hey, I need a break!” These are signs that your body’s cooling off team is having a hard time keeping up, and you need to chill for a bit to avoid overheating.

Skin Sensitivity

Have you ever noticed how some runners turn beet-red in no time, while others seem to stay cool as cucumbers?

Well, our skin type and sensitivity also impacts face redness while running. Take my friend with fair skin, for example. Even a brisk walk turns them into a lobster, let alone a run. Then there are those friends who stay pale as ghosts even when they’re sweating buckets.

So, what’s behind this colorful transformation, especially during running? It’s mostly about the sensitivity and pigmentation of our skin.

According to dermatology, we all tend to flush a bit when we’re pushing ourselves, but it’s a more intense for those with fair skin. Darker skin tones have melanin that can sort of hide the flushing.

Plus, some are born with a busy network of tiny blood vessels near the skin’s surface, making any redness pop even more.

The Role of Fitness Level

Our fitness level plays a significant role in how our skin reacts when we hit the pavement for a run. As our blood pumps vigorously, our skin cells respond differently depending on our fitness level.

Some of us may experience the release of prostaglandins, contributing to a healthy rosy glow. Meanwhile, others might find their skin cells opting for histamines, intensifying the flush factor.

Histamines and Post-Workout Redness

Histamines are like the body’s defense squad, addressing inflammation and warding off any unwelcome visitors but might contribute to the post-workout redness many of us experience.

However, this burning face is typically just our body’s way of signaling that everything is functioning as it should, and it usually fades as quickly as it appears.

Environmental Conditions

Environmental conditions play a significant role in determining how much we blush during a run. Let me explain the ones with the most impact:

• Temperature: Running in high heat is akin to sprinting through a sauna, prompting our bodies to ramp up cooling mechanisms and resulting in a flushed face. Conversely, cold weather can also lead to flushing as our internal warmth contrasts sharply with the chilly air.
• Humidity: High humidity levels create a sensation akin to running with a wet blanket draped over you. This diminishes the effectiveness of sweat, prompting our bodies to redirect more blood to the skin’s surface, intensifying redness.
• Wind: Depending on its strength and temperature, wind can either be a welcome cooling breeze or a chilly adversary. In either case, it influences our body’s cooling strategy and may contribute to facial flushing during a run.

Reducing and Managing Facial Redness

Want to dial down the red-face look after a solid run? You’re not alone. Here a few tips to help you make sure your face that doesn’t get super red after running.

Before You Bolt

Kick off with a chill warm-up. Ease into your run to let your body get the memo that it’s go time, helping you avoid the instant beetroot look.

Cool Down Like a Pro

After your run, don’t just stop cold. Ease out of it with some stretches and a relaxed walk to bring your body temp back to normal gently. It’s like telling your body, “Hey, we’re winding down,” avoiding that sudden flush.

Hydration Station

Drink up, not just before you run but all day. It keeps the blood flowing smoothly and might just keep the redness in check by keeping you cool from the inside out.

Shield Your Skin

Slap on some zinc oxide sunscreen to fend off the sun. It’s a double win: you dodge that extra redness and keep your skin looking young and fresh.

Moisturize to Maximize

Keep your skin happy and hydrated. A good moisturizer acts like armor against the harsh world, making your skin less likely to freak out after your run.

Listen Up

Pay attention to what your body’s telling you. If certain runs make you redder than others, maybe tweak your pace or path. It’s all about finding what works for you.

Seek Shade

Try to run when the sun’s not blazing. Early mornings or late evenings can be your best bet for cooler, kinder runs.

Health Check

If your face is pulling a red alert and it feels off, maybe check in with a doc. Especially if it’s coming with some bonus symptoms like chest feels or puffing more than usual. It’s all about keeping you running safely.

Choosing Skincare Wisely

Already have skin sensitivities? Then you should pay attention to your skincare ingredients. Avoid alcohol-based products and harsh retinoids, as they can exacerbate skin sensitivity.

Instead, look for products containing anti-inflammatory ingredients like hyaluronic acid, vitamin C, and niacinamide. For example, the Replenix Hyaluronic Acid Hydration Serum provides intense hydration without aggravating redness, promoting a healthy post-run complexion.

Running in the Heat

Schedule runs during cooler times of the day, such as early mornings or late evenings, to minimize exposure to extreme heat. If outdoor conditions are unfavorable, consider indoor alternatives like treadmill workouts. Stay hydrated before, during, and after your run, and don’t hesitate to cool down with water splashes mid-run to manage rising temperatures and reduce facial flushing.

Heat-related Symptoms

Facial redness during exercise can sometimes indicate underlying heat-related illnesses, such as dehydration, heat stroke, or heat exhaustion. If you experience symptoms like dizziness, nausea, or feeling off, it’s essential to prioritize your safety. Stop your run, hydrate, and seek shade immediately to prevent further complications.

When to Seek Medical Advice

When it comes to knowing when to seek medical advice, keep an eye out for serious signs. If you notice intense facial redness during your run, especially if it covers a big chunk of your face or comes out of nowhere, it’s a warning sign.

Rosacea is a long-term issue marked by persistent redness, visible blood vessels on your cheeks and nose, and pimple-like bumps.  This condition can be effectively managed with prescription creams or treatments like Intense Pulsed Light (IPL).

It’s also crucial to review your medications with your doctor. Certain medications, including acne treatments like benzoyl peroxide, some antibiotics, blood pressure medications, and phosphodiesterase 5 inhibitors (used for pulmonary hypertension and erectile dysfunction), can trigger or exacerbate flushing.

To minimize skin irritation, consider skipping harsh topical treatments like retinol or chemical peels before a long run or intense workout. Managing these triggers and consulting with healthcare professionals when unusual symptoms arise can help keep your running experience both enjoyable and healthy.

Looking for the best stretches for improving your ankle flexibility and mobility? Then you’ve come to the right place.

Improved ankle mobility allows for a greater range of motion, helping you navigate uneven surfaces with ease and agility. Conversely, lack of mobility limits our mobility and range of motion, impedes our running performance, and even puts us at risk for injuries.

In short, by enhancing ankle mobility and strength, you’re setting a solid foundation for your running performance. It’s an investment in your running future, reducing the risk of injuries and ensuring your legs can carry you through many more miles.

In this article, I’ll explain the ankle’s role in running, then share with you specific stretches for runners to make sure you keep training comfortably and pain-free.

Sounds like a good idea?

Then let’s get started.

Ankle Anatomy 101

Let’s get straight to the point about the role of your ankles in running.

These are crucial for absorbing the impact each time your foot lands and for pushing you forward efficiently. At its core, the ankle is a hinge joint made up of the leg bones (fibula and tibia) and a foot bone (talus).

This setup is crucial for running movements, and that includes:

• Plantar Flexion: This is when you push your toes down toward the ground, giving you that oomph in the push-off phase.
• Dorsiflexion: Here, you’re lifting your toes up towards your shin, prepping for a smooth foot strike.
• Inversion and Eversion: These side-to-side movements add stability, especially helpful on those tricky, uneven paths.

As you run, your ankles are on double duty – soaking up the shock each time your foot lands and then helping to launch you forward for the next step. This dual role highlights just how vital they are for both the mechanics of running and keeping injuries at bay.

Here are three reasons why strong ankles are key in runners:

• Shock Absorption and Propulsion: The ankle’s knack for handling impacts and aiding in propulsion is at the heart of running mechanics.
• Stability: It’s also the anchor that keeps your foot landings safe and efficient, especially important when you’re navigating uneven ground and need that extra balance and flexibility.
• Injury Prevention: By keeping your ankles strong and flexible, you’re setting up a defense against common running injuries, ensuring stability, and proper force distribution all the way through your lower legs.

Common Ankle Issues Faced by Runners

Let’s explore some common ankle issues that runners face and tips for avoiding or managing them:

• Ankle Sprains. These are the classic missteps—literally. You might be enjoying a run, hit an unexpected bump, and suddenly, your ankle’s twisted.
• Achilles Tendinitis. This is what happens when you overwork that crucial tendon connecting your calf to your heel. Too much, too soon, and it gets inflamed, leaving you with a sore ankle.
• Plantar Fasciitis. It starts in your foot but can throw your whole ankle game off. That band running under your foot? When it’s unhappy, you’ll feel it.
• Peroneal Tendonitis. This one targets the outer side of your ankle. Repetitive motion can get these tendons all riled up, making every step feel tough.
• Ankle Arthritis. Think you’re too young for arthritis? Think again. Hard miles on your ankles can lead to stiffness and aching.
• Stress Fractures. These tiny bone cracks are your body’s way of saying, “Time to take it easy!” Overdoing it with distance or pounding on hard surfaces is often the culprit.
• Chronic Ankle Instability (CAI). Sometimes after an injury, your ankle might feel a bit wobbly and less reliable, often leading to a cycle of instability.
• Foot Arch. If your foot’s arch is more flatline than arch, it can lead to ankle discomfort due to altered foot mechanics.
• Getting Old. It’s not just an age thing. Past injuries or just lots of use can lead to osteoarthritis in your ankles, causing pain and stiffness.
• Wrong Shoes. The wrong shoes can do a number on your ankles. Always choose the right footwear for your foot type and running style.

Ankle Mobility And Flexibility Explained

Ankle mobility is essentially how freely your ankle can move. This isn’t just about muscle and ligament flexibility; it’s about the overall movement range of your ankle, which directly impacts your running form and foot placement.

Now, while flexibility and mobility might sound similar, they’re different. Flexibility refers to the muscles and ligaments’ ability to stretch, but mobility is about the ankle joint’s range of motion and its effectiveness. Both matter for runners, but mobility gives a more complete understanding of how the ankle functions during a run.

Let me dive a little deeper into the importance of ankle mobility:

• Injury Prevention: Good ankle mobility helps spread the impact of running more evenly across your lower body, cutting down the risk of injuries.
• Boosted Performance: When your ankle moves freely, you get a better push-off and transfer energy more efficiently, making your run smoother and faster.
• Better Terrain Handling: This is a big deal for trail runners. Strong ankle mobility allows you to tackle uneven ground with more stability and flexibility, keeping you safer and more confident on tricky paths.

Ankle Stretches for Runners

Adding ankle stretches to your running routine not only helps you dodge injuries but also improves running efficiency. Imagine if tight ankles were holding you back, making your run more of a hop across the terrain.

Here are my go-to exercises:

Ankle Circles

• What It Does: Boosts your ankle’s range of motion and loosens up the joint.
• How to Do It: Whether sitting or standing, lift one foot and draw circles in the air with your toes, moving from the ankle. Do 10 circles one way, then switch directions. Swap feet and repeat.

Toe Walks

• What It Does: Strengthens your feet and lower leg muscles, giving your ankles more stability.
• How to Do It: Stand tall and pop up on your tiptoes. Strut forward for 20-30 seconds without letting your heels touch down.

Heel Walks

• What It Does: Activates the shin muscles and boosts dorsiflexion movement.
• How to Do It: Keep the front of your feet lifted and tiptoe in reverse, walking on your heels for 20-30 seconds.

Standing Achilles Stretch

• What It Does: Increases flexibility in your Achilles and calves, key for a smooth foot strike.
• How to Do It: Face a wall with one foot ahead of the other. Keep your back heel down, lean in, and wait for that sweet stretch in your lower leg. Hold, switch legs, and repeat.

Plantar Fascia Stretch

• What It Does: Aims at the plantar fascia, increasing flexibility and cutting down injury risks.
• How to Do It: Sit and cross one leg over the other. Grab the toes of the crossed leg and gently pull them toward you until you feel a stretch under your foot. Hold, switch, and repeat.

Ankle Mobility Exercises For Runners

If you’re a runner, you know all too well how much we rely on those trusty ankles of ours. So, let’s talk about some top-tier stretches and exercises to keep them in tip-top shape.

Standing Calf Stretch

• What It Does: This one’s a big thank you to your calf muscles for all their hard work.
• How to Do It: Find a wall, lean into it with your hands, step one foot back, keep it straight, and press that heel down. Feeling that stretch? Awesome, hold for 20-30 seconds and then switch it up.

Seated Towel Stretch

• What It Does: Dives deep into that plantar fascia and gives a little love to your Achilles and calves.
• How to Do It: Sit with your legs stretched out, loop a towel around your foot, and gently tug towards you with a straight leg. You’ll feel a solid stretch. Hold, switch, and repeat.

Ankle Circles

• What It Does: It’s like taking your ankles for a little joy ride, boosting flexibility and movement.
• How to Do It: Lift a leg and start drawing circles with your foot—10-12 in one direction, then switch. Repeat with the other foot. Feeling looser? Perfect!

Achilles’ Heel (Achilles Stretch)

• What It Does: Hits your Achilles tendon and those lower calf muscles.
• How to Do It: Hands on a wall, one foot back, straighten that leg, press the heel down and lean in. There’s the stretch. Switch after 20-30 seconds.

Band Dorsiflexion Stretch

• What It Does: Strengthens the muscles for lifting your foot, crucial for that push-off.
• How to Do It: Sit, legs out, wrap a resistance band around your foot, and flex towards you. Aim for 10-15 reps, then show your other foot some love.

Ankle Alphabets

• What It Does: Works on mobility and stability, plus you get to doodle with your toes!
• How to Do It:: Sit down, lift a leg, and start writing the alphabet in the air with your foot. Switch after Z. It’s a fun way to end your session!

Conclusion

In a nutshell, mixing up your routine with these ankle-focused stretches and exercises is key for any runner looking to boost performance and steer clear of injuries.

By weaving in dynamic stretches before you run, static stretches after, and regular strength exercises, you’re giving your ankles the strength and flexibility they need.

This little bit of ankle TLC goes a long way in making sure you can keep hitting the pavement injury-free, with better balance and efficiency. So, here’s to happy running and even happier ankles!

Looking to improve your marathon time? Then you should seriously consider adding mile repeats to your training plan.

Here’s the truth. Think of mile repeats as the secret sauce to marathon success. This isn’t just another run-of-the-mill workout; it’s a strategic move that can elevate your game, regardless of whether you’re just starting out or you’ve been hitting the pavement for years.

I’m talking about a workout that not only ramps up your speed but also fine-tunes your running efficiency, making those long distances feel a bit more manageable.

In this guide, I’m going to walk you through everything you need to know about weaving mile repeats into your marathon training.

From the nitty-gritty of why they’re so beneficial to offering you some killer sample workouts to get you started, I’ve got it all covered.

Sounds like a great deal?

Then let’s get started.

Understanding Mile Repeats

Mile repeats involve running a mile at a targeted pace, followed by a period of rest or easy jogging, and repeating this sequence multiple times. This workout is a fantastic way to dial in your race pace, whether you’re gearing up for a speedy 5K or prepping for the long haul of a marathon.

Why Opt for Mile Repeats?

Here’s why they’re a game-changer:

• Endurance Boost: Mile repeats aren’t just about putting in the miles; they’re about building up that engine, enhancing your aerobic capacity with every repeat.
• Pace Mastery: They’re your practice ground for nailing that perfect, consistent pace, so come race day, you’re ready to roll without burning out too soon.
• Quicker Recovery: Those rest periods? They’re golden for teaching your body to bounce back quicker between hard efforts.

Running Mile Repeats Like a Pro

So, what does a solid mile repeat session look like? You might find yourself tackling anywhere from 5 to 8 repeats, pushing a bit harder than your marathon cruise speed but not going all-out like you would in a short race. And between each mile? Give yourself 3-4 minutes to catch your breath or jog it out.

If the 5K is your arena, try 2-3 repeats right at the pace you’re aiming to hit on race day, with a three-minute recovery jog to reset. Eyeing a 10K? Then you’re looking at 5-8 repeats, each one a tad quicker than your goal pace, but with those recovery breaks to keep you from overdoing it.

Benefits for Marathon Runners

I know, I know – talking about mile repeats might feel like we’re going over the same track again, but there’s a good reason they’re such a hot topic for marathon runners. Let’s break down why mile repeats are a game-changer for those looking to conquer the marathon:

• Amp Up Your Aerobic Engine. At the heart of marathon success is your aerobic capacity – essentially, your ability to keep on trucking over those long miles. Mile repeats challenge and expand this capacity, building the endurance you need to keep a steady pace throughout the 26.2-mile journey.
• Speed Boost on Tap. Incorporating regular mile repeat sessions into your training is a surefire way to see your speed increase. Pushing yourself to run these repeats at a pace that feels a bit out of your comfort zone teaches your body to adapt and run faster over time.
• Mastering Your Marathon Pace. Getting your pace right is crucial for marathon running. Mile repeats give you the chance to dial in that race pace, ensuring you can maintain a consistent speed across the entire distance.
• Building Mental Fortitude. Tackling mile repeats, especially when you’re tired, is as much about mental toughness as it is about physical endurance. This prepares you to face those challenging moments during a marathon head-on.
• Run More Efficiently. One of the perks of mile repeats is improved running economy. This means you get to run faster and longer using less energy. Who wouldn’t want that?
• Elevating Your VO2 Max. These workouts are great for boosting your VO2 Max – the peak amount of oxygen your body can use during intense workouts. A higher VO2 Max is like having a bigger engine, and who doesn’t want more horsepower?
• Strengthen Muscles. Mile repeats are fantastic for building leg strength and developing both your slow-twitch and fast-twitch muscle fibers. This not only helps with speed and endurance but can also have anti-aging benefits too.

Keeping Things in Balance

Remember, mile repeats are just one piece of the marathon training puzzle. It’s crucial to balance them out with other key ingredients:

• Long Runs: These are your bread and butter for building endurance.
• Recovery Runs: Slow and easy does it here, helping your body heal and adapt.
• Cross-Training: Activities like cycling or swimming keep you fit without the pounding, offering your joints a breather.

This well-rounded approach keeps training fresh and prevents overloading your body, setting the stage for solid performance on race day.

Scheduling Mile Repeats

The optimal timing for mile repeats depends on your specific race goals and current fitness level. But, overall, I’d urge you to build a solid base before introducing mile repeats.

Let me explain more.

If you’re looking to improve your marathon speed, start adding mile repeats into your plan 8-10 weeks out from race day. Wrap these sessions up 10-14 days before the event to give your body ample time to recover and enter the taper phase fresh.

How many? I’d recommend doing mile repeats once a week or every other week, based on how well you recover and your total training load.

If you’re new to this, starting with 2-3 repeats per session and gradually building up is wise as your fitness level improves. But for those with more miles under their belt might tackle 4-6 repeats, tailored to their fitness and specific race objectives.

Determining the Right Pace

Your mile repeat pace should be quicker than your marathon pace but not as fast as your all-out 5K speed. Aiming for a pace that’s 10-15 seconds per mile faster than your 10K pace strikes a nice balance.

Think of hitting a 7-8 on a 10-point effort scale. It should feel challenging and push you, but you shouldn’t be gasping for air like you’re sprinting to the finish line. As you get fitter, be ready to adjust your pace. The goal is to keep the effort consistently challenging.

Recovery Between Repeats

Recovery periods let your heart rate come down and give your muscles a breather. This way, you can tackle each repeat with a relatively fresh set of legs and lungs.

Recovery time generally lasts 1-3 minutes, ideally about half the time it takes to complete a repeat. Depending on how hard you’re pushing and your current fitness level, recovery could extend from 2 to 5 minutes.

During these breaks, feel free to opt for light exercise like or walking or easy jogging. This helps keep your muscles warm and ready for the next round without cooling down too much.

How to Perform Mile Repeats:

Executing mile repeats efficiently is about preparation, pacing, and recovery. Here’s how to get started and make the most of this powerful workout:

Finding Your Mile

A standard running track is perfect since it’s 1/4 mile per lap; four laps will give you your mile.

No track? No problem. You can measure out a mile using your car’s odometer or a GPS-based app like MapMyRun. Treadmills are also a solid option, giving you precise control over distance and pace.

Warming Up

Kick things off with dynamic stretches—think high knees and butt kicks. These movements get your muscles ready and your blood flowing, setting you up for an effective session.

Running Your Mile Repeats

Start by running each mile just a tad faster than your marathon goal pace, around 10 to 15 seconds quicker per mile. If you’re aiming for a more intense session, push yourself to hit your 10K or even 5K pace.

After each mile, dial it back with a half-mile jog or take two to four minutes of rest. The goal during recovery is to let your heart rate and breathing ease back down to more relaxed levels before you hit the next repeat.

Building Up

Begin with three repeats in your first session. In each subsequent session, add one more repeat, focusing on maintaining a consistent pace across all repeats. The aim is not just to finish but to finish each repeat strong, without needing longer breaks for recovery.

Beginner’s Mile Repeat Workout

This session is perfect if you’re just getting into running, coming back after a break, or prepping for a 5K or 10K.

Here’s how to proceed:

• Kick things off with a mile of easy jogging to get those muscles warm and your heart rate up.
• Run a mile at the pace you’re aiming for in your upcoming race.
• Slow down for a 4-minute jog to let your heart rate come back down.
• Tackle another mile at your goal race pace, followed by another 4-minute easy jog.
• Wrap up with a mile jog to help your body start the recovery process and ease muscle soreness.

Intermediate Mile Repeat Workout

If you got some speed work under you belt and are eyeing 10K or half marathon distances, then this workout is for you.

Here’s how to proceed:

• Start with a mile jog to get ready for the more intense effort to come.
• Run a mile at your target race pace.
• Take a 2-minute easy jog to recover.
• Complete this cycle to do a total of 4 mile repeats and 4 recovery jogs.
• End with a mile of jogging to facilitate recovery and maintain flexibility.

Marathon Mile Repeat Workout Overview

Tailored for intermediate to advanced runners focusing on marathon training.

Here’s how to proceed:

• Begin with a mile of jogging to get the blood flowing and muscles ready for action.
• Run a mile at your intended marathon pace.
• Follow up with 2 minutes of easy jogging.
• Keep the sequence going to finish 5 mile repeats and 5 recovery jogs.
• Close out with a mile jog to cool down, aiding in recovery and minimizing injury risk.

Note: If you’re feeling up for it, challenge yourself by adding another mile repeat, bringing the total to 6, to push your endurance and pace management skills even further.

Conclusion:

Incorporating mile repeats into your training is akin to equipping your running arsenal with a powerful tool. They not only enhance your speed and endurance but also boost your mental resilience.

Success in running, particularly in marathons, is a gradual process that demands consistency, patience, and trust in your training.

Whether you’re lacing up for the first time or you’re a track veteran, the track is where you truly test your mettle.

Here, you can perfect your form and pace—no stoplights, no obstacles, just you and the track.

When I started running on a track, I wasn’t sure what to expect. I’d always run on sidewalks or trails, but stepping onto that smooth, oval surface felt different—more structured.

Soon enough, the track became my favorite playground for pushing speed limits.

The best part? The track’s clear markings make it a breeze to track your progress and speed up your pace.

But hang on—before you sprint off, let’s talk track etiquette to keep everyone’s run smooth and safe.

Track Layout and Lanes

Stepping onto the track can feel like a bit of a maze. Each lane serves a specific purpose; finding your right lane is crucial to harmonize your workout with others’.

Typically, outdoor tracks feature 6 to 8 lanes, counting up from the inside track. Lane 1 is the shortest (and fastest), while the outer lanes offer more room for longer, more relaxed runs. That’s why the inside lanes are ideal for sprinters.

Just a heads up: those inside lanes come with tighter curves that can challenge your high-speed control. I remember my first 400-meter sprint—I nearly veered out of my lane on the curves, underestimating how much focus it took to stay tight and fast.

Common Distances on the Track

When I first started, I thought all tracks were the same—just run around a bunch of times, right?

But knowing the distances can help you plan your workouts. Let me explain more:

• 100 meters: That’s one straightaway. It’s over before you know it, but it’s a real burner.
• 200 meters: A half-lap, perfect for sprints.
• 400 meters: One full lap.
• 800 meters: Two laps, about half a mile.
• 1600 meters: Many call this “the mile,” or four laps around the track.

The Actual Track Etiquette Rules

The track is one of the most efficient places to train, but it’s also a shared space. I’ve seen it all—from people stopping mid-lane to tie their shoes to someone cutting others off without looking—and trust me; it’s not fun when you’re trying to hit your stride.

Here are a few unwritten (and sometimes written) rules to make sure everyone has a good track workout:

Know the Rules (Yes, Really):

I get it. Reading the rules posted at the entrance isn’t the most exciting start to your workout. But trust me, it’s a game changer.

Each track has its own set of rules, from public hours to reserved times for team practices or events. A quick check of the rules can spare you the awkwardness of being turned away. It’s happened to me more than once, and let’s just say that wasn’t my best day.

Find Your Lane:

The track is like a well-oiled machine when people use the right lanes:

• Lanes 1 & 2: These fast lanes are reserved for speedsters doing serious work. I’ve been in lane 1 hammering out 200-meter repeats, and believe me, there’s no room for leisurely joggers here. If you’re not flying, stay out.
• Lanes 3 & 4: This is your sweet spot if you maintain a steady tempo or do intervals. You’ll find runners here who are focused but not all-out sprinting.
• Outer Lanes (5 and beyond): For the rest of us who are warming up, cooling down, or taking it easy, these lanes are perfect. Think of them as the “scenic route” where you can relax and not worry about faster runners blowing past you.

Mind the Scheduled Times:

Tracks often reserve specific hours for groups like high school teams, so plan accordingly. If you show up when it’s reserved for others, you will not get your workout in and throw off someone else’s. Be sure you’re there when the track is open for public use.

No Parking in the Lanes (Seriously!):

Stopping dead in the middle of a lane is like hitting the brakes on the freeway—dangerous and super annoying for everyone behind you. I’ve seen it more times than I can count: someone stopping to tie a shoe or catch their breath. Just step off to the side if you need a break. The lanes are for moving, not for resting.

Stay Alert and Considerate:

Whether you’re sprinting or just warming up, remember the track is shared space. Teams might be practicing relays while others are hitting their daily miles. Monitor your surroundings and stay ready to adjust your pace or path.

Prep Before You Step on the Track:

Make sure you’re all set—shoes tied, gear adjusted—before you step onto the track. Before you even step on, ensure your laces are secure, your gear is ready, and you’re set to go. The track is not your locker room—it’s a moving space, and you’re part of the flow.

Smooth Entries and Exits:

Joining the track? Treat it like merging onto a busy road—look both ways. Take a second to check both ways before jumping in—especially if sprinters or runners are doing intervals. The same goes for when you’re stepping off. Give a glance over your shoulder to ensure you’re not cutting someone off mid-stride. It’s the little things that keep everyone in sync.

Passing with Courtesy:

Ever been startled by someone blowing past you without warning? Yeah, it’s not fun. Overtaking someone? A simple “on your left” or “on your right” keeps everyone happy. And please, avoid barking “MOVE!” or anything aggressive—that’s rude. We’re all out here trying to get better, not compete for lane dominance.

Headphones and Awareness:

Love your music? Keep the volume down to stay aware of your surroundings. Once, I nearly collided with someone because I couldn’t hear them coming. Now, I either keep the volume low or pop out one earbud. It’s a minor adjustment, but it keeps you tuned into your surroundings while letting you enjoy your tunes.

Group Running:

I love running with friends, but one of our early group sessions taught me an important lesson—stick to single file on the track. We were spread out across several lanes, chatting away, when a faster runner breezed past us and gave us a frustrated look. It was a wake-up call. Now, we always run single file when the track is crowded, especially in the outer lanes for warm-ups and cool-downs.

Bringing and Using Equipment:

Got hurdles, cones, or starting blocks? These are great training tools, but ensure they’re allowed and don’t block anyone. Some tracks have specific times or lanes for equipment, so check the rules. And always be mindful—no one wants to trip over a hurdle you’ve left in lane 1.

Children and Pets:

Bringing your kids or your furry friends to the track? That’s awesome—but keep them under control. Tracks can get busy, and a child or pet wandering into a lane is a safety hazard for everyone. Supervise them closely and keep them clear of the action.

Track Competitions:

When it’s competition time, tracks follow strict rules—specific lanes, pacing, overtaking rules, you name it. If you’re participating, take a moment to familiarize yourself with the competition guidelines so everyone can enjoy the event safely and fairly.

The Bottom Line:

Track etiquette is about respect—for the space and the people sharing it. If we all do our part, we can make the track a welcoming, efficient, and fun train place.

Whether you’re a seasoned runner aiming for a personal record or just someone looking for a controlled, safe environment to train, the track is the perfect place.

I know it took me a little while to get comfortable with the rules and flow of the track, but once I did, my training reached a whole new level.

So, respect the space, follow the etiquette, and enjoy the ride—there’s nothing quite like the feeling of crushing your speedwork on that smooth, measured surface.