A few Mondays ago, I got an urgent text from one of my trained athletes. His workout for today wasn’t in the app; could I tell him what to run? Sure, sometimes it happens, so I checked the app and called him back.
This is not the time to realize you do not have water. It takes so little to avoid this scenario (Image by ChatGPT)
âYou are off today,” I said. “You put in a very hard weekend of work, so I gave you a rest day. It is in the app.â
âBut I am already at the park,â he said. âThen run 30 minutes super easyâ, I replied.
The mistake was harmless enough, and we laughed about it. But it illustrates something I see surprisingly often: runners prepare all sorts of things without first preparing themselves for the workout they are actually supposed to do today.
This is not about the long-term mistakes that can eventually derail your training or lead to injury. This is about todayâs run and whether you are prepared to execute it properly. Unfortunately, this happens more often than you may think. I have lost count of how many runners have asked, âWhatâs up for today, Coach?â when we are already on the move. Baffling!
Being prepared is more than knowing how far or how fast you are supposed to run. It is also thinking through what you will need along the way. I once had a runner at mile 6 of a marathon who realized he had a hole in his pocket and that his gels had been scattered somewhere along the course. I was running with him as part of the half-marathon, so I gave him my nutrition to at least mitigate the problem.
You have no idea how many runners finish a hot summer afternoon training run exhausted and drenched in sweat, only to discover that they do not have water or electrolytes waiting for them. If they did not think to bring water, chances are they did not bring a dry shirt either. They planned the run but failed to plan for what their bodies would need afterward.
Another one I see a lot is running your buddyâs training run instead of yours. You go too fast, too slow; perform repetitions that were deliberately left out of your schedule, or you end up going too long or too short. You may be running together, but you are not necessarily training for the same thing.
Is this the right time to figure out your plan calls for a day off? (Image by Grok)
Training is a long-term proposition. There are no magic workouts, and a single altered run wonât make or break your training cycle unless it leads to an injury. Occasionally changing a workout to help a friend or simply have some fun is usually not a problem, provided the change is intentional. Accidentally ending up with six one-mile repeats when you were supposed to run a 30-minute recovery session is an entirely different matter. One is flexibility. The other is a failure to prepare.
The gist of todayâs writing, and sorry if it feels like a rant (maybe it is), is simple: Prepare for todayâs run. Know the purpose of todayâs workout, what it requires, and what you will need before, during, and after.
Getting it wrong once will not derail your training. But getting away with it may convince you that preparation does not matter. Repeat that often enough and carelessness becomes a habit, your training loses direction, and your mental toughness begins to erode. Do not wait for the mistake that finally costs you. Prepare for todayâs run, today.
I would love to hear your thoughts on this one. Please share your thoughts in the comment box below.
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A friend of mine- unfortunately, I canât remember who, forwarded me an Instagram reel recently from the @therunningweek account. A running coach who did not identify himself was delivering advice from the entrance arch in Iten, Kenya’s iconic running town, renowned for producing many Olympic and world champions. This one resonated.
The Kenyan 5-Minute Rule for Runners (Image by ChatGPT)
He said:
âDonât want to run today? Good!
In Kenya, we have a rule for days like this. Put on your shoes. Go outside. Run for five minutes. Only five. Then youâre free to stop, no guilt. But watch what happens after minute three: the legs warm up, the head goes quiet, the excuses get tired, and you keep running. Not because you must, but because now you want to.
I coach runners in Iten. Even champions lose to the bed some mornings. They do not fight for 40 kilometers; they fight for the first five minutes. Because the hardest part of running is not the running; it is the starting. So, forget the 10 kilometers. Win the five minutes.â
There is so much to deconstruct in these 118 powerful words. So much.
Every runner, regardless of their commitment to the craft, has a day when they do not feel like training. Excuses are endless; explanations to justify them are plentiful, and alternative activities to rival todayâs session always seem more appealing. It is human nature.
Like the coach stated in his brief yet powerful declamation: âEven champions lose to the bed some mornings.â If Eliud Kipchoge, Jacob Kiplimo and Sebastian Sawe have days like these, whatâs left for us? We weekend warriors, in addition, must deal with work, deadlines, unpaid bills, cranky bosses, spouses, kids, daily commutes, and whatnot.
This is the coach who recited those 118 powerful words
This is the genius of the Kenyan 5-minute rule. We are thinking about running but looking for a way out. Letâs take advantage of the thinking part and commit just five minutes to it. And if it is not your day, then you stop, go home, and life goes on. No guilt required. We are not machines. We live to run another day.
We must be vigilant, though. This 5-minute rule is not a way out of todayâs run and definitely shouldnât become an excuse for complacency or a mask for laziness. Quite the contrary, we apply it to give today’s run a chance of happening. We give ourselves an honest chance for personal victory.
But we know, because it has happened a million times, that once we start running, we will feel better. We have experienced that post-run euphoria. We know that once we are done, we will be thrilled that we did not skip it. Yet, seldom, when it is time to change into our running clothes, leave the A/C comfort of our car to face the summer heat, or proceed to the starting point, our will to push forward is nowhere to be found.
Donât focus on it as a guilt-free card. If elite Kenyanâs do it?. The spirit of this rule is not permitting yourself to go home guilt-free. It is what happens as you experience those tough first five minutes:
Like the coach said: âWatch what happens after minute three: the legs warm up, the head goes quiet, the excuses get tired, and you keep running. Not because you must, but because now you want to.â
And there it is: You are running because you want to, for the pleasure of it. And it only took the discipline to commit to five minutes to see what happens. And now, if it is not there, then you pack it up and go home, yes, guilt-free. You donât look back, and tomorrow you resume your scheduled program.
Feel free to share your thoughts about this in the comment box below. I want to know what real runners think about the Kenyan 5-minute rule.
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For anyone living in the Northern Hemisphere, the summer has been brutal. It gets sultrier year after year. In some areas, itâs the heat; in others, it is humidity; and in some, it is both. Conditions can get inhospitable and dangerous very quickly.
Always give yourself a way out if it is too hot for a safe run (Image by ChatGPT)
Last week I drove to my Thursday afternoon group run. As soon as I turned off the carâs air conditioning and set foot out in the open, I realized this was not happening. I decided to walk. I did so with one of my athletes and discussed her upcoming racing schedule. We walked for about an hour, got back drenched, and I was at peace with my decision. As I checked the temperature and humidity afterward, I learned the heat index was 98Âș (36.7ÂșC). Inhuman conditions.
Iâve already written about training in the heat this year (click here to read). Still, this experience got me thinking, yet once again, about accepting that I’ll survive the season rather than focusing on the metrics as a measure of success as if the temperature were 30 degrees lower (17ÂșC).
Alex Beach, a 2:24 marathoner based in South Florida, recently posted the following thought on Instagram: âIâm training year-round in a hot environment (Miami). Understanding the aerobic work youâre getting and not putting too much stress on hitting specific paces every workout in the heat allows you to avoid issues with overtraining.â
Running in the summer requires heavy adjustments. The weather is not just the temperature. It includes atmospheric pressure, visibility, pollen count, and more. When it comes to running, we must expand our perspective beyond temperature and, at the bare minimum, include wind and humidity in the equation.
What Happens to Your Body in the Heat?
Your body goes into overdrive to keep you cool during summer running (Image by Grok)
As a runner, you must understand the physiology of training in severe heat. When you run in hot weather, your body works harder to keep itself cool. As your core temperature rises, your muscles become less efficient, you fatigue sooner, and your overall performance inevitably declines. Accept it.
To prevent overheating, your body redirects blood to your skin, blood that would normally supply oxygen to your working muscles. From the skin, the heat is released. In dry conditions, sweat evaporates, and you cool down. In humid weather, that sweat doesn’t evaporate as easily, making it much harder for your body to regulate its temperature. That’s why running in heat and humidity feels significantly tougher than running in dry heat, even at the same pace.
So, account for that reality and focus on effort rather than metrics. The people you’re trying to impress on Instagram don’t know you, won’t visit you in the hospital if you suffer heat stroke. They certainly won’t help pay your medical bills.
What to do when it is too hot to run outside?
One of the best pieces of advice I’ve heard on summer training comes from Steve Magness, a renowned running coach, author, and performance expert who has guided athletes from high school to the Olympic level. His recommendation is simple: always give yourself a way out.
He explains how in extreme heat and humidity, it’s much easier to dig yourself into a hole that can take days, or even weeks, to recover from. Instead of stubbornly forcing yourself to complete every mile exactly as planned, build flexibility into your workouts. Rather than committing to a continuous hard workout, consider breaking it into shorter intervals with brief recovery periods. If your body is sending warning signs, don’t be afraid to stop early. Adjusting a workout isn’t a sign of weakness. It’s a smart decision that allows you to recover, stay consistent, and be ready for your next quality session. Summer training rewards athletes who know when to push and, just as importantly, when to back off.
In conclusion: Donât try to be a hero. No PR is worth a heat injury. No social media post is worth a health breakdown. No Strava kudos are worth an ambulance ride. Be smart, play it safe, and always live to run another day.
Please share your thoughts in the comment box below.
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Last weekend gave us runners a preview of brutal summer weather in South Florida. It wasnât as bad as mid-July, but in mid-May, it signaled what’s ahead. If you live in the Northern Hemisphere, expect this soon.
Hydrate, sure, but don’t overhydrate (Image by Grok)
The line between toughness and doing something stupid is very thin, and if you cross it, you can get seriously hurt. So, my yearly blog post urging runners to stay on top of their training during the summer has been forced to be published earlier than expected.
Adjust your training and expectations for survival, not just performance. Heat injuries can permanently impact your health and your running future.
Here are five adjustments for safe training during the summer.
1 – Know whatâs happening – You canât fight the weather; you can only adjust for safe running. Two basic things occur:
1A â When air turns humid, it feels thicker, making each run more effortful. Running at the same speed takes more work.
1B – The second one is basic biology: The human body cools off by sweating, and the blood is about 92% water. The more you sweat without replenishing fluids, the more water gets sucked out of your bloodstream, and the thicker the blood becomes, the more difficult it is to circulate. This spells deep trouble.
2 – Adjust your running time – If the brutal summer is an unavoidable part of your home zip code, your options for outdoor running are reduced to: A- adjusting to run in the heat/humidity, or B- not running at all. If you choose A, you must do so at the coolest time possible, when it is gentler to the body. The basic choices are before sunrise or after sunset. Wake up earlier or wait until later. If you canât, there is always a frightening Option C: The dreaded treadmill.
A good hack is to keep a running shirt and hat in the freezer and put them on right before you hit the road. This will cool your core and provide you with a few comfortable initial miles before the inevitable sets in.
3 – Slow your pace â Do you know why mainstream races take place in the fall or the spring? Who wants their goal race in the thick of a scorching summer? This is the time to get ready for the upcoming season; the time to tackle strength training and base building. The latter is achieved by running at a lower effort level, regardless of speed. Your fall and spring PRs are built during the summer. Donât worry about what âthe fastâ people may think. Stop posting on Instagram if your followers’ opinions matter.
4 â Overhydration is a real danger – Your body is designed to lose fluids as you run, without replenishing every single drop of sweat. So, donât fall into the temptation of overindulging in water or sports drinks. Hyponatremia is a serious condition that happens when too much fluid is ingested, diluting your sodium levels to the point that it may cause seizures, coma, and even death.
Hydration is not just about what you consume while running. Hydration is a 24/7 habit that has you ready to go by the time you press start in your GPS watch.
5 – Beware of the signs â The challenges of summer running go beyond training earlier, later, or slower. Heat exhaustion and heat stroke are among the most serious dangers in inhospitable climates. Itâs each runner’s responsibility to recognize the symptoms and adjust before it becomes a 911 call. With luck, a mishap may keep you out for a few weeks; without it, it could kill you. In a previous post, I wrote about heat exhaustion and heat stroke. I invite you to revisit it by clicking here.
In Conclusion
There are no medals or podiums during training. Be smart and remember you are only getting ready for next season.
Running in heat and humidity is doable if you prepare properly. Never lose sight of the fact that you need to live to run another day. As stated earlier, the line between toughness and doing something stupid is very thin, and if you cross it, you may get seriously hurt.
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As marathon training season arrives, you may be gearing up for the autumn Marathon Majors. Or perhaps youâve chosen a less hyped, but equally fulfilling, 26.2. So, I invite you to reflect: why do you subject yourself to this funâyet masochisticâactivity? For 99% of the worldâs population, itâs the equivalent of self-flagellation.
Running a marathon is way more than an Instagram post with a medal and a goofy smile (Image by Grok)
Some run a marathon to challenge their limits. Others just for bragging rights. Some want to fulfill a personal journey: 6-Star, 50 States, or something only you know. Regardless of your reason, it wonât define your legacy, affect your paycheck, or change the respect of your loved ones. Keep it in perspective. Enjoy the process. Suffer through with a smile. Embrace the suck.
Enjoying the process so you avoid burnout is the key to any successful marathon training cycle. Sure, it will be hard, and at some point, you will suffer. Absolutely, you will have to sacrifice certain events because you must train the next day. It is a given that something will eventually hurt. And somewhere during the process, you will question your sanity. But it wonât be a fulfilling process if you burn out. If you do, it will be miserable. Not worth pursuing and easily abandoned. So, let’s avoid that. Hereâs how?
Remember why you started âș This is a personal journey, whether it’s your first or your 100th marathon. Make the training a connection to the personal reasons that brought you here. No one is forcing you to do this. Embrace failure (it will happen), grow through the struggle, and own the process.
Trust the Process, not just the pace âș While time goals are worthy and valid and marathon pace training is a key component to the puzzle, trusting the process is more important. Remember that training is about a multitude of stimuli; it is not about perfection. Hit the effort, learn from the session, donât obsess over splits. If you trust the process, you should hit the pace.
It is your race âș Focus on your progress and donât let other runners define you. Beating your friend or earning a BQ are legitimate goals. But if you focus only on those, youâll drain your joy, push too hard, or skip recovery. This is your experience, and nobody elseâs.
It is about consistency âș Consistency beats perfection every time. Miss a workout? Move forward. Focus on the next one. Flexibility is important, but donât mistake it for complacency. Obsessing over a missed long run is stressful and unproductive, especially if you did complete the other 14 of 16 in your program. Life happens.
Fueling for a marathon goes beyond race day (Image by Grok)
Fuel your body properly âș Running a marathon requires a ton of fuel, not just on race day, but throughout training. This is not the time to lose weight, try a new detox fad, or fear carbs. Make sure your body has enough energy to perform and repair, so you can keep moving forward.
Remain resilient through strength training âș Strength training supports running. It protects your muscles, improves durability, and reduces the risk of injury. What more do you need to be convinced? Donât think you can skip legs just because youâre already running. You donât want to find out why the hard way.
Respect and prioritize recovery as part of training âș Rest days and easier weeks bring adaptation. Fitness grows when training and recovery are combined. Massage and therapies are a waste if you donât prioritize sleep. Recovery gadgets are useless if you think they can replace the rest day you need. Be smart. You are not a machine. You are not indestructible.
Make sure to have fun âș As I said at the start, remember the reason you started. Donât let social pressures take over the fun and fulfillment of the journey. Donât be afraid to go easy on easy days. Run with friends and laugh. Give yourself permission for that post-run beer. Remember, your finish time is not what defines you as a human being.
Running a marathon is a formidable achievement. The 26.2 is a remarkable adversary. The challenge of training is what makes it special. So, be present, be purposeful, and above all, enjoy the process. Finishing a marathon is way more than an Instagram post showing a medal and a goofy smile.
Please share your thoughts on this subject in the comment box below.
As in every aspect of our functional lives, we pick up bad habits while running. Some are silly or quirky, while others derail important areas of our lives. They become unnoticeable the longer they remain unidentified, so we become immune to them.
Image by ChatGPT
Weâve heard about Major League pitchers getting drilled because a certain move telegraphs their next pitch; or public speakers who get stuck repeating verbal fillers as they deliver a speech; or job interviewees who undermine themselves by constantly apologizing before answering a question. Those are just bad habits, all of which can be overcome.
Runners are no different.
These are seven bad habits to consider and analyze whether they are sabotaging your progress as a runner.
1 â Diminishing your accomplishments: If you are training for a marathon, running âjust 10 miles todayâ is an easy day. But running 10 miles is running a lot of miles. Take your car and drive 10 miles from your house, and see how far it is and how long it takes. It is a matter of presentation. Be proud of your accomplishments, whether the medal is around your neck or you are training to earn it.
2 â Refusing to embrace rest: Working hard is essential to maximize your running potential. Recovering so your body can adapt to the stress of those hard workouts, so you can do it again and get better, is equally important. If you return to grinding while unrecovered, you will overwork an unprepared body and get injured. Never feel guilty for âexecutingâ your day off as written, or for taking an additional one when needed. Resting is not a sign of weakness, but of mental strength.
3 â Believing you are not a real runner: Do you run? Then you are a runner. You are not a marathoner if you donât complete a marathon, but there is no pre-qualification in terms of time or distance to define you as a runner. The only qualification needed is to run. So, stop feeling guilty because you think you are slow, or because you donât run what you feel like far enough, or because you take walking breaks. None of that matters. You run; you are a runner. Done!
You must ensure your body remains strong and resilient (Image by Grok)
4 â Comparing yourself to others: If youâve read my blog before, you have seen this one: Stop obsessing about what your friends are doing. Avoid overthinking what others share on Strava or Instagram. Donât worry about how fast your friend is running his mile reps. Worry about you, what you can do better, and how you can become the best runner you can be. That last sentence says âyouâ four times. It is on purpose, because your running is all about you.
5 â Running while injured: This is non-negotiable. If you are injured, you donât run. I am not talking about aches and pains, or little niggles here or there. I am talking injured. Not all injuries require a bone sticking out of your flesh. If you compensate your mechanics to avoid pain, you change not only the way the body was designed to move but also the way your body is used to move. This guarantees that something else will get out of whack. And then, instead of taking two or three days now, your body will force you to take two or three weeks (if not months) sometime later.
6 â Neglecting Cross Training: Running is a repetitive exercise. A high-impact sport. You wonât have to crash into a 300-lbs defensive lineman, but in a 10K, you are landing about 5000 times per leg at 3-5 times your body weight. Constant repetition leads to overuse, and overuse leads to injury. You must ensure your body remains strong and resilient. Strength training is key. You can also do other sports activities, such as yoga, cycling, or swimming, from time to time. This will provide physical gains without the pounding of running.
7 â Forgetting to have fun: Does your next mortgage payment depend on your next PR? Is the happiness of your marriage dependent on your invitation by Abbott to the next Marathon Major? Is next weekendâs race-pace effort the key to qualifying for the Olympic trials? Most likely no, no, and no. Understand why you run. Sure, some people run to get over a tragedy or to regain control of their health and lives. But most of us weekend warriors run because of the joy it brings us. The post-run high, the outdoors, the sense of freedom and accomplishment, or the social component. Never forget that. If you do, you are in for a short running career.
Running can be a lifelong sport if we diligently strive to do it right and remain injury-free. Donât overcomplicate it. You have plenty of worries in life to add running to the list. Especially since you are not a professional.
