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)
“You 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.”
“But I am already at the park,” he said. “Then run 30 minutes super easy”, 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 today’s 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, “What’s up for today, Coach?” 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 buddy’s 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 won’t 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 today’s writing, and sorry if it feels like a rant (maybe it is), is simple: Prepare for today’s run. Know the purpose of today’s 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 today’s run, today.
I would love to hear your thoughts on this one. Please share your thoughts in the comment box below.
👇Do you want the key takeaways of this blog post? 👇 👇Click below to watch the video summary 👇
I joke (partially) with my running buddies that the day I ran against Eliud Kipchoge in Berlin (2017), he needed a world record to beat me. Sure, I started in wave 4 and was 15 miles behind when he crossed the finish line, and while I certainly had no chance of beating him, the statement is still 100% true.
All you need is the will to go for a run. Everything else is additional (Image by Grok)
Consider this: what are your chances of standing in the huddle in a Super Bowl, strategizing the next play? When will you face Shohei Ohtani on an MLB field? How about your odds of standing with or against Lio Messi during the World Cup? Driving in an F1 Grand Prix? US Open. Golf or tennis?… Anyone?
But running is different. When the marathon’s 2-hour mark was broken, a runner I trained was there. When Kipchoge broke his last world record (Berlin 2022), another runner I trained was there. During the epic battle between Alberto Salazar and Rodolfo Gomez at the 1982 NYC Marathon, my dad was there. A close friend crossed the finish line in Boston, 10 minutes before the bombing. The last time the immortal Bill Rodgers won a marathon (Orange Bowl 1983), he had to beat me, too.
So, you get the point. Running is the most democratic of sports. The one with the most open access, equal opportunity to participate, low barriers of entry, and outcomes driven mostly by effort rather than status.
Remember dreaming of running, or lacing your shoes for the first time? Or how you felt after a long hiatus? Remember the struggle to finish that first long run? Have you checked the back of the packers at a race? Have you taken the time to watch the videos of the last finishers at a big-city marathon? Is there any other sport where regular people, even with a variety of disabilities, can beat the odds by finishing the biggest and most iconic races in the world?
Sure, only a selected few will run in the Olympics or the world championships, but even you, dear reader, can run the mythic Boston Marathon, even if you don’t qualify. We know you have a better chance of hitting the Powerball than the London Marathon Lottery, but the chance is there, and you still have charity entries. And if you are not into multitudinous mega races, there are local 5Ks everywhere, every week.
In his book “When Running Made History”, literature professor and former elite runner Roger Robinson said: “Being a runner (this sounds naive but isn’t) gives you direct and unfiltered access to all other runners. That’s one thing that makes running so remarkable; it is an intensely competitive sport that is also an egalitarian community. Just put your shorts and shoes on and if you’re fast enough, you can run with, befriend, and, if so inclined, interview the greatest celebrities on earth.”
In running, you will only get out what you put into it (Image by Grok)
Think about it: when it comes to running, you don’t need an opposing team or a field. Let alone a golf course. You don’t need a court, like tennis, basketball, or pickleball. You don’t even need a group of friends or a rival. All you need is the will to run. Everything else, everything, is extra.
You can run in the crappiest of shoes, or even barefoot. You can run in jeans and cotton socks if that is all you have. You don’t need a watch, you don’t need company, and you don’t need a dedicated surface or place. The comfort of a good pair of running shoes, a tech shirt/shorts, moisture-wicking socks, and a running path with good friends will surely make it more enjoyable, but as for requirements, none beyond your willingness to go out for a run.
Biologist and 2:22 marathoner Bernd Heinrich wrote in Why We Run: A Natural History: “Running is perhaps the most fundamental of all sports… it is the most democratic and most competitive of all sports because individual merit can prevail despite economic equality. It is a sport for everyone, the whole world over.”
Meritocracy in action. What a beautiful concept!
The great running author and philosopher George Sheehan said, “Life is a positive-sum game. Everyone from the gold medalist to the last finisher can rejoice in a personal victory.”
Fred Lebow, the father of the NYC Marathon, said, “In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.'”
Beyond the health and social benefits, running is a sport where you can only get out as much as you put in. The one sport where we have the chance to participate in the biggest local, national, and international competitions. The one we can practice at a moment’s notice, just when we need it. Yes, need it. The one where the winner and the last one across the finish line get the same medal. The one where we can make friendships to last a lifetime.
Let’s go for a run, then. What are you waiting for?
👇Do you want the key takeaways of this blog post? 👇 👇Click below to watch the video summary 👇
Last weekend gave us runners a preview of brutal summer weather in South Florida. It wasn’t 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 what’s happening – You can’t fight the weather; you can only adjust for safe running. Two basic things occur:
1A – 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 can’t, 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 – 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. Don’t worry about what “the fast” people may think. Stop posting on Instagram if your followers’ opinions matter.
4 – Overhydration is a real danger – Your body is designed to lose fluids as you run, without replenishing every single drop of sweat. So, don’t 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 – 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. It’s 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.
👇Do you want the key takeaways of this blog post? 👇 👇Click below to watch the video summary 👇
If you have any interest in the sport of running, you already know the mythical 2-hour barrier for the marathon has fallen. As this blog is not for news reporting, and this happened barely 36 hours before this writing, I want to share a reflection and perspective on what these results at the London Marathon mean for our sport.
Sure, super shoes help, but they are not what make Sebastian Sawe an elite runner (From RW Instagram feed)
When I ran my first marathon in 1983, the world record was 2:08:34 (Derek Clayton, 1969). Then, it started falling little by little. First by a few seconds, then surprisingly faster. As it approached the 2-hour mark, Nike put on the Eliud Kipchoge show in 2019, where he ran 1:59:40. Sure, it wasn’t official, and it wasn’t supposed to be. But it proved that a sub-2 was physiologically possible. And now it has happened in competition.
Was it the Super shoes?
Some would like to think that with shoes acting like springs, these new records mean nothing. As a purist, I would love to think that too, but we live in a world where progress, innovation, and new technologies are an intrinsic part of our lives, and we must accept it. If we didn’t, Formula One races would be on horseback, the Tour de France would be on bikes with no gears and iron frames, and running shoes would still be made of leather. The regulatory entities have taken measures to ensure certain basic conditions are met, so it is not a free-for-all. It is a step in the right direction, so we may avoid grey areas bordering cheating.
We must understand that super shoes will not make you, or me, a world-record contender. These runners are the best the world has ever seen. These shoes only provide the edge they need to get that little extra that puts them within the realm of possibility. They were already great runners before they tied those $500 Adidas at the start of the 2026 London Marathon.
What’s next?
Back in May 1954, Roger Bannister ran the first sub-4-minute mile. It was a matter of time before he, Wes Santee, or John Landy got there. Bannister did it first. And once it was proven physiologically possible, the sub-4s started piling up. Landy shaved 1.4 seconds off Bannister’s record just 6 weeks later. And two months later, he lowered it again. 72 years later, over 1700 runners have gone sub-4. Still an elite group, but not that exclusive.
Why am I bringing this up? Because it has now been proven possible, expect the record set by Sebastian Sawe to fall again shortly and often. Just as Bannister, Sawe will always be remembered as the first. He is the Neil Armstrong of the Sub-2. Yomif Kejelcha made his marathon debut going sub-2, but 11 seconds behind, so he will always be the Buzz Aldrin of the sub-2. Impressive achievement, but not the first. This will not be an unbeatable record. Quite the contrary, it just established a new benchmark from where to keep improving.
I venture to predict that by the end of the year, after marathons like Valencia or Chicago, the record will fall again. And by the end of 2027, there will be 5 to 10 runners under 2.
Boston: Nike Sign Controversy
Since I am reflecting on recent events at Marathon Majors, I want to chime in on the Nike fiasco at the recent Boston Marathon. For those who don’t know, Nike set up a huge sign stating “Runners Welcome. Walkers Tolerated”, which sparked severe backlash and was quickly removed.
This is the controversial sign placed by Nike in Boston during Marathon week.
Was it insensitive? Was it stupid? Did Nike assume responsibility? Can you do something about it if you were offended? Yes, yes, yes, and yes.
First: No race states that you can’t walk. Until then, walk all you want. Orlando Pizzolato won the NYC Marathon in 1984 and walked. Nobody cried foul. Gelindo Bordin slowed down, walked, and was not stripped of his Olympic marathon gold medal in 1988. Want to walk? Walk! And don’t give a s*#% about what Nike has to say about it.
What really bothered me about this fiasco was the “offended professionals” taking it to social media. Those who enjoy feeling upset on your behalf so they can feel morally superior as they fight for “what’s right”. Most of those calling for the pitchforks had no stake in running, Boston, or Nike.
Just like you and me, Nike is protected by the First Amendment to make as many stupid statements as they please. Offended? Act. Don’t purchase a Nike product ever again. Show up at their headquarters in Beaverton and picket. A friend of mine didn’t like it and sold her Nike stock. She didn’t pout on Instagram; she took a stand.
Conclusion: Feel offended? Act or shut up! Pouting on social media is not taking action.
Please share your thoughts in the comment box below.
👇Do you want the key takeaways of this blog post? 👇 👇Click below to watch the video summary 👇
When it comes to running, cadence is one of those parameters everyone can relate to, as the concept is straightforward. Yet, upon deeper inspection, most people have no idea what to do with it. It’s a bit like BMI (body mass index): Okay, it’s 29.6. Great! Now what?
Cadence is not a one-size-fits-all parameter (Image by Chat GPT)
The right running cadence can help reduce fatigue, become a more efficient runner, avoid injuries such as shin splints, and thus allow you to run longer. And while higher cadence can be beneficial, it is not the secret sauce that is missing from your training. And, if you don’t know what you’re doing, cutting your stride indiscriminately is not without its consequences.
Cadence is a simple, straightforward concept: the number of steps you take per minute. Each step starts when one leg touches the ground and ends when the other does. It measures both sides, and most running watches quantify it as a standard function. While most everyday runners’ cadence is around 160-170ish, it is usually higher for elite and track athletes. There’s even a myth about the “magic 180 cadence.”
The idea that all runners should aim for 180 steps per minute for maximum efficiency is traced back to observations by exercise physiologist and coach Jack Daniels during the 1984 Olympics. Daniels counted the cadence of elite distance runners and found that most were running at about 180 steps per minute, or slightly higher. His observation was descriptive, not a universal prescription. However, as the finding spread through coaching circles, books such as Daniels’ Running Formula, and running watches that track cadence, the nuance was lost. What began as an observation of elite runners gradually became gospel among many recreational runners.
The problem with 180 is that only a tiny fraction of runners will ever become Olympians. So, while 180 is indeed a great cadence, it depends on factors such as height, weight, leg length, structural issues, and now even shoes. The runner pushing a sub-3 marathon, wearing carbon-plated shoes, has different mechanical requirements than one aiming for his first sub-30 5K. You can’t expect both to run at a 180 turnover.
If you take away one thing from this post, may it be getting rid of that 180 myth. While it is a great cadence, it is not a magic pill that will have you winning marathons next year. Past and present elite distance runners have succeeded without 180. Meb Keflezighi, Galen Rupp, and Frank Shorter won Olympic marathon medals and were all most efficient in the low 170s. Bill Rodgers won four Bostons and four New Yorks between 160 and 170. Paula Radcliffe set the marathon world record, also around 170.
Cadence is not a magic pill to solve all your running problems and have you set world records (Image by Grok)
Varying your cadence must have a clear intention; it is not just upping the number for the sake of more-is-better. Changing your mechanics without a purpose is a recipe for injury.
Bryan Heiderscheit, PhD, Director of the Runners’ Clinic at the University of Wisconsin Sports Medicine Center, explains: “Research shows that when runners increase their turnover, they reduce the impact on their knees and hips and often improve their stride mechanics. Increasing turnover will help the chances of your foot landing closer to or underneath your pelvis, reducing overstriding tendencies, and increasing your lower extremity stiffness with less bounce and braking in your steps.”
That said, reducing your stride to increase your cadence while still overstriding won’t help you at all. Quite the contrary. You will be overstriding more often, speeding up your breaking point, and thus increasing your risk of injury.
“If you’re going to increase your step rate, also try to land with your foot closer under your hips,” Heiderscheit says. “You don’t want to keep reaching in front of yourself.” Jonathan Beverly compliments the idea by stating: “My experience as a runner and coach confirms this: A faster cadence comes, in fact, as you learn to run tall, land closer, and push back-all part of the same process.”
In conclusion: Even though cadence is a simple concept, and the benefits of adjusting it are real, not every runner needs to do it, and not every leg malady gets solved by it. Assessing it and making a few adjustments is a good place to start, but if the issues don’t subside quickly, you may want to check with a physical therapist before continuing to adjust your cadence indiscriminately. You don’t want to end up with a stride that is too short for your frame, which will result not only in discomfort but in injury.
There are plenty of exercises and techniques to work properly on your cadence, but they are beyond the scope of this post. But beware: When researching online, make sure the author’s background and credentials are legitimate. Don’t just do what the flavor-of-the-month influencer recommends. They may know what they’re talking about, sure, but they may not.
👇Do you want the key takeaways of this blog post? 👇 👇Click below to watch the video summary 👇
