It took me a while to understand it, but with maturity, I finally did. Training consists of two separate and different elements: Work and recovery. They are equally important, and they complement each other. Their symbiosis confirms the Aristotelian saying that the whole is more than the sum of the parts.
Recently, I heard that the second element is labeled as The Invisible Training.
It got me thinking about a classic Emil Zatopek quote where he states: “What you do when the stadium is full is important, but what you do when the stadium is empty is a thousand times more important.”
For us amateur weekend warriors, a standing ovation at an Olympic stadium is no more than a pleasant dream. Yet, well into the XXI Century, each one of us has the equivalent of our own Olympic stadium, and we have become addicted to that standing ovation of kudos Strava, followers on Facebook, and likes on Instagram. These may be cool for many, but they won’t get you any better.
As Zatopek (a 4-time Olympic gold medalist and multi-world record breaker) said, that is not the key to success. It is what we do outside the limelight that counts. A thousand times more.
► It is the strength training that will help you get stronger, more resilient, have a better form, and make you injury resistant.
► it is the physical therapy you do to take care of your bones, muscles, and soft tissues. Not just face-to-face with a professional, but as a prehab to avoid a recurring injury.
► It is your daily nutrition that allows your body enough of the good stuff to repair itself and be appropriately fueled for your activity.
► It is the hydration throughout the day that will allow you to sustain a hard run even in the harshest of weather conditions.
► It is the scheduled recovery for your body to adapt to the stress we have put it through and accepting that sometimes it will require more time.
► It is understanding that sleep is the champion of recovery tools in your arsenal and that lack of sleep is not a badge of honor.
► It is accumulating knowledge about the sport and the function of your body, which will allow you to understand what’s happening and why.
► It is the evaluation of your training, especially when you have bonked or screwed up, and accepting it as an opportunity to learn and build experience.
► It is living a balanced life, one where your job, your family, and your friends won’t be neglected, and end up resenting you and your running.
► It is allowing yourself to have fun outside your running life. Keeping it all in perspective and always remembering why you are doing this.
These are just ten of hundreds of parameters of what is encompassed within the realm of invisible training.
In summary, everything you do while you are not running is equally essential to the running time.
Yes, it all sounds intuitive, simple, even obvious. But we’ve all fallen into the trap of only accepting hard work as worthwhile training. And to many, an injury has taught us how wrong we were. My wish is that this brief writing will help avoid the injury part for you, dear reader.
Share your thoughts in the box below so other runners may benefit from your experience.
No sugar coating it: Running in the heat and humidity of the summer sucks. It does. However, if we want to remain active during these challenging summer months of running and have any chance of having a solid racing season come fall, we must continue training. And to make hot weather running enjoyable and safe, the only way is by making substantial adjustments.
I’ve shared summer running tips every year since I began blogging, but this time I decided to do something different. I have gone through my previous writings on the issue and consolidated the tips. These, plus a handful of new ones I’ve added, bring the final count of summer running tips to 39.
To be clear, nobody expects you to apply all 39 of these hot weather running tips on every run. These are just guidelines and suggestions with very short explanations to get your thoughts started. I have included links to posts where I have explored the issues in more depth. And if you’re looking for more background or science behind these summer running safety tips, a quick Google search will point you in the right direction.
So, without further ado, here they are:
1 – Listen to your body – If you feel dizzy, nauseated, or overheated, don’t hesitate to stop, cut the run short, seek shade, ask for help, or just call it a day.
2 – Recognize heat stroke symptoms – Know the difference between exhaustion and heat stroke and familiarize yourself with warning signs like confusion, rapid pulse, or clammy skin.
3 – Hydrate all day – Hydration should be a 24/7 habit that keeps you close to fully hydrated by the time you start your GPS watch.
4 –Don’t overhydrate– Overindulging in water or sports drinks can cause hyponatremia, a condition in which diluted sodium levels may lead to seizures, coma, or worse.
5 – Use electrolytes– Supplementing with sodium, potassium, and magnesium helps your body retain and use the fluids you’re drinking more effectively.
6 – Run early or late – Run before sunrise or after sunset to avoid the most extreme heat and protect your body from overexertion.
7 – Monitor the heat index– Skip your outdoor workout if it’s over 98°F with more than 70–80% humidity, as your risk of overheating skyrockets.
8 – Slow down your pace – Running in the heat is harder, so let go of your pace goals and focus on effort instead of speed.
9 – Accept higher perceived effort – A rise in core temperature, not lactate or heart rate, becomes the main fatigue limiter in hot conditions.
10 – Use effort and time, not pace – In summer, pace and heart rate can be unreliable, so go by effort and run by minutes instead of distance.
11 – Recognize the signs of dehydration – Watch for fatigue, brain fog, darker urine, dizziness, or a dry mouth—these may all signal fluid imbalance.
12 – Prehydrate before long runs – Do not cram your hydration; it doesn’t work that way. Hydrate throughout the day and days, not just before your run.
13 – Rehydrate after running – After a sweaty session, replace fluids with water or an electrolyte drink. Not only as soon as you’re done but throughout the day.
14 – Dress light and bright – Light-colored, loose, and moisture-wicking clothing helps reflect sunlight and allow sweat to evaporate more easily.
15 – Train in the shade – Routes with trees or buildings that block direct sun can be 10–15°F cooler and far more comfortable, and safer.
16 – Freeze your gear – Put your shirt and hat in the freezer before a run to delay overheating and make the first few miles more tolerable.
17 – Take short breaks – Stop for 1–3 minutes during a hot run to drink, throw water on your head, or reset your effort perception.
18 – Use water for recovery – Jumping into a pool, cold bath, or even running through sprinklers post-run can drop your core temp and revive you.
19 – Know where the water is – If you don’t know where the reliable water sources are, run with a handheld bottle or hydration pack.
20 – Run indoors if needed – If conditions are extreme, choose a treadmill or indoor track to get your miles without the heat risk.
21 – Build heat tolerance gradually – It takes a few weeks to acclimate, so ease into hot-weather running instead of diving into hard efforts.
22 – Move workouts around when necessary – Move long or intense workouts to cooler days and use weather apps to plan smarter each week.
23 – Use a heart rate monitor – Heat elevates heart rate, so monitor it to avoid overexertion while running.
24 – Expect it to suck – The first few weeks of heat running will feel awful, but your body will adjust and it will suck less. Proceed with caution.
25 – Adjust your training plan – In very hot climates, push harder workouts like long tempos to the fall and focus on base-building instead.
26 – Exploit cooler days – When temperatures drop, use the opportunity for a strong tempo or threshold session to boost confidence.
27 – Don’t obsess over metrics – During summer training, forget about pace, Strava comparisons, or even distance—survival and consistency are the priority.
28 – Take advantage of trails – Shaded trails provide natural cooling, softer surfaces, and often more enjoyable running when it’s hot out.
29 – Eat hydrating foods – Boost your fluid intake by eating fruits and veggies like watermelon, cucumber, and oranges, which are 80–90% water.
30 – Beware of diuretics – Limit high doses of caffeine or alcohol around runs, as they increase urination and risk of dehydration.
Learn how to gauge your level of exhaustion (Photo: Tima Miroshnichenko, Pexels)
31 – Set hydration reminders – Pair water intake with daily habits like brushing your teeth, meals, or use phone alerts to stay on track.
32 – Sip, don’t guzzle – Drink water steadily throughout the day and during your run to avoid bloating and improve absorption.
33 – Internalize year-round hydration strategies – Treat hydration like a year-round discipline, not just something to focus on when it’s hot.
34 – Know your sweat rate – If you’re a heavy sweater, you may need more fluids and sodium than the average runner.
35 – Pair hydration with daily habits – Combine drinking water with routines like meals, workouts, or bedtime to form easy-to-remember habits.
36 – Double instead of going long – On non-long run days, two shorter sessions may be safer than a longer push under the brutal heat. Consider it if needed.
37 – Use treadmill for quality work – Use a treadmill to maintain pace accuracy or intensity when outdoor heat makes it unsafe.
38 – Keep someone informed – Always tell a friend or loved one your planned route and expected return time, or use live tracking apps.
39 – Know the line between tough and dumb – Being smart and cautious during summer training keeps you healthy and able to run tomorrow.
Did I miss anything, or would you like to contribute to the list? Please do so in the comment box below.
In the last post, we discussed the importance of building a strong aerobic base, one on which everything else can solidly rest. That post sparked valuable feedback. Many readers asked, “So, what comes after the boring stuff?”
Now that the foundation is in place, we build on it to get stronger and faster. Opposed to “the boring stuff” is what we I’ve heard called as “The Sexy Stuff”.
Speed over long periods/distances cannot stand alone. Adding speed work doesn’t mean abandoning the easy miles. It means balancing them with strategic sessions designed to improve strength, efficiency, pacing, and recovery.
Speed work isn’t a shortcut; it’s a complement. When done correctly and in harmony with your base mileage, it helps you become the strongest, smartest, and most resilient version of your running self.
Now that we have a base, it is time to work on speed (Image by CoPilot)
There are many types of speed workouts, each one with its own merits to help you run faster, with purpose, and without risking injury. The key is understanding that speed development isn’t about hammering every run to exhaustion. It’s about running with intention. Your easy runs remain the backbone of your training. But now, we are layering specific efforts designed for growth. To get faster, you need to run faster, but only when the time is right.
Examples of “sexy stuff” are the following:
1. Interval Training – Alternate fast running with recovery periods. They challenge your body to hold higher intensities and then bounce back. An example is short bursts of 200 or 400 meters at strong effort, followed by slow jogging. It’s tough but builds both strength and endurance quickly.
2. Fartlek – Fartlek means mixing in bursts of speed during a steady run. There’s no set structure. Just pick a landmark and push the pace, then ease up. It’s a fun, flexible way to teach your body how to change gears mid-run.
3. Tempo Runs – This is your chance to run at a challenging, steady pace that builds endurance and raises your limits. You should feel strong but unable to talk easily. These runs help you sustain faster efforts over longer distances without crashing.
4. Progressions – They are all about finishing fast. Start your run at a relaxed pace, then pick it up gradually. The goal is to finish the last stretch of the run feeling strong and in control, without gasping for air.
5. Hill Running – Short hill sprints build explosive power in your legs, improve form, and speed up your heart rate. They’re good for runners who want to boost their cadence and efficiency. Hills are strength work in disguise.
Other workouts such as Vo2Max, lactate threshold, double threshold etc., require a deeper knowledge of the science and physiology behind them before being tackled. Focus on what you know and understand, not on what the elite Kenyans are doing.
Cross-training is key to remaining healthy while running, especially as you age (Photo Pexels)
But that’s not all there is. To get faster and remain injury-free, you must do work beyond running. Some examples are:
6. Strength Training – Incorporating 2–3 strength sessions per week will make you stronger and, thus, faster. Full-body and compound movements will help with running economy and injury prevention. Think of squats, lunges, deadlifts, and core work.
7. Cross-training – Non-running activities like cycling, swimming, or yoga improve fitness, build strength, and reduce injury risk by working different muscles without the repetitiveness of movement and pounding of running.
8. Plyometrics – These exercises involve jumping and explosive movement to help improve your power and coordination. A few well-timed sets of bounding, hops, or box jumps before your run can sharpen your stride and reduce contact time with the ground.
9. Prioritizing Recovery –Your body needs time to adapt. Without quality recovery, your speed won’t stick, and you’re more likely to burn out or get injured. Sleep well, eat right, foam roll, and stretch as necessary. Gains don’t happen during training, they happen during recovery, where your body adapts and grows stronger.
10. Mental Strategies – Running fast requires mental fortitude. Breaking a tough run into small segments, repeating a mantra, visualizing success or adjusting your thought process may be just as important as the way you train.
Speed work is the exciting part of training, but it only works when done right and is well supported by your solid base. Both elements must work in harmony, complementing each other rather than competing between them. As you start integrating faster sessions into your week, keep your easy runs sacred, your recovery intentional, and your mindset focused on progress, not perfection. When done right, it is this balance what will make you a faster, stronger, and more injury-resistant runner.
May 2025 grant you countless, injury-free miles and new PRs in all your distances!!
As we stand on the edge of 2024, with a brand-new year in plain sight, it is the perfect time to reflect on what it was, what it could have been, and what we want 2025 to be. The perfect time to set our running goals for the year ahead is now. Just like a blank canvas waiting for Salvador Dalí to create another masterpiece, 2025 offers us the opportunity to lay down our aspirations and ambitions, both in our personal and running lives.
A brand new canva to set up your goals and execute the plan to achive them (Photo: Bertelli Fotografia, Pexels)
It’s easy to fall into the trap of procrastination, telling ourselves we\’ll think of that after the holidays. Then, before we know it, September and October creep up on us, and we find ourselves looking back at a year filled with missed opportunities. So, act as soon as you are done reading this post.
And sure, life gets in the way many times, actually, most of the time. But if we have a clear, set goal in front of us, we can make the necessary adjustments to keep moving forward and still achieve it.
Setting running goals is not just about numbers; it\’s about creating the framework to keep us motivated and focused throughout the year. Each goal serves as a stepping stone toward personal growth, whether that means achieving a new personal best, running a specific distance, or simply enjoying the process a bit more.
As we embark on this journey, remember that your goals should be tailored to your unique running experience and aspirations. You can\’t (or shouldn\’t) run a marathon to please someone else. Your goals should challenge you and only you, but also remain realistic and attainable.
If you haven\’t set up your running goals for 2025 yet, here are some ideas to consider. Consider applying #1 and then choosing four more to get you started. You may adjust as the year moves along.
10 Running Goals to Consider for 2025
1. Get More Sleep – Prioritize 7-8 hours of quality sleep each night to enhance recovery and performance. Sleep is a crucial pillar of athletic success.
2. Set a Mileage Goal – Aim for a predetermined number of miles for the year, like 1000 or 1500. Break it down into manageable monthly or weekly targets.
3. One More Day of Activity – Add another day of running or cross-training to your weekly routine. This can help increase your stamina and fitness without overwhelming you.
4. Strength Training – Incorporate strength training sessions into your weekly routine to build muscle and prevent injuries. A strong body supports better running performance.
5. Specific Distance PR – Choose one distance where you want to set a personal record. Focus your training on either a familiar distance or venture into the unknown for a new challenge.
6. Improve Your Easy Runs – Embrace the easy days as a chance to recover and build endurance. As counterintuitive as it sounds, running slow on easy days will ultimately help you run faster.
7. Keep a Running Log – Maintain a log of your physical activity. Including mileage, pace, effort and feelings. This will help you track progress and identify patterns.
8. Read at least one running book – Knowledge about our sport is always a good idea. Choose at least one book on the subject and learn its history, science, and iconic athletes, or get inspired.
9. Register for your next race right away – There is nothing like putting down some money on a race registration to have a specific goal towards which to work. Don\’t delay!
10. Commit to having more fun – Sure, we all want to improve all the time, but when stops being fun, eventually you will stop. Remember your paycheck and your family\’s love is not determined by your marathon PR. Enjoy the journey.
Any additions? Let me know by leaving a comment below.
Running in low-light conditions, especially during fall and winter, even in milder latitudes like in South Florida, can be challenging and potentially hazardous. As runners, our safety is ultimately our responsibility.
Regardless of who might be “in the right,” the goal is to avoid harm. Staying visible, alert, and prepared is critical when running in the dark.
Making sure you are seen while running in the dark is your responsibility (Photo: Alex Fu, Pexels)
Trust your instincts when you are out for a run in a poorly lit area. Treat it the same as if you were in an unfamiliar area or out of your comfort zone while walking out of town. It is always better to end up being overly cautious than to find yourself in a less-than-desirable situation with an on-the-spot decision to make.
Here are ten essential precautions to keep you safe during your nighttime or early morning runs during the shorter daytime months.
1. Prioritize Visibility: Invest in reflective gear or wearable lights. Whether it’s a reflective vest, flashing LED armbands, or clip-on lights for your shoes, making yourself visible to others is non-negotiable and 100% your responsibility. Also, consider visibility at the end of your run, not just the start.
2. Stick to Familiar, Well-Lit Routes: Running in the dark is not the time for exploration and adventure. Choose routes you know, have sufficient lighting, and minimal interfering traffic. Avoid areas with uneven terrain or unexpected obstacles. This is not the time to fall and require help.
3. Face Oncoming Traffic: Run against the flow of traffic so you can see approaching vehicles and they can see you. This allows you to react if a distracted driver veers too close. Always adhere to traffic rules and stay as far from the road as possible.
4. Reconsider Headphone Use: Nighttime running demands heightened awareness. Avoid using headphones to keep your senses sharp. If you can’t run without music or podcasts, opt for bone-conduction headphones, use just one earbud, or use a low-volume setting so you remain alert to your surroundings.
5. Run With a Phone: Always carry your phone. Use it to share your live location with a trusted contact or call for help if needed. Modern running belts or armbands make carrying your phone easy and unobtrusive.
6. Inform Someone About Your Plan: Even if you’re carrying a phone, let someone know your route and the expected return time. This ensures someone is aware should you be delayed or in trouble.
7. Run in Groups When Possible: There’s safety in numbers. A group is easier for drivers to spot, and your collective visibility and awareness increase. Running clubs or friends make excellent night-running companions.
ID in advance the safety spots where you can stop through your route (Image by Windows Copilot)
8. Familiarize Yourself with Emergency Spots: In your route, be aware of the surrounding businesses, police stations, or friends’ homes where you can unexpectedly stop should you feel in danger at any time.
9. Carry Identification: Wear or carry ID (RoadID bracelet, driver’s license) to ensure first responders or good Samaritans can identify you and know who to contact in case of an emergency.
10. Test Your Gear in Advance: The time to realize your headlamp is out of battery is not as you prepare to go out. The time to figure out how the pepper spray safe if disabled is not when you have a threat in front of you. Prepare yourself.
These are by no means all the safety precautions you must take to run safely in the dark. For one, always trust your instincts so you don’t have to second-guess yourself when it is too late. If something doesn’t feel right, get out of there immediately.
Anything else I forgot, or you would like to share with your fellow blog readers? Use the comment box below.
