The 100-Mile Week: Should You Try It?

Training for a marathon requires more time and effort than most think. It is not all about just running. Getting your body to be able to reach 26.2 miles safely and injury-free requires several other components. The priority should be to make sure we can get to that 26.2-mile mark without getting injured, burnt out, or being zombie-like throughout the entire process. Besides running several days per week, training will require extra time for strengthening sessions, stretching and more sleep. Because of this, there are a variety of different training plans you may find that are a “minimalist” approach, which include the least amount of mileage per week that will get you ready for race day.

On the opposite spectrum, there are those hard-core marathoners who have been training for years and attempt those very high mileage weeks without a problem. The most difficult part of this type of high volume training is the amount of time it requires. If you have a regular work schedule and a family to tend to, the hours remaining in your day will just be for training and sleeping. Evidently, you must be okay with the sacrifice. For the regular person, a normal training plan will usually consist of 50 to 60 miles per week at the most, whereas high mileage would be considered 75+ miles. Scattered throughout the week with some days including a morning and evening run, it can definitely be doable.

What about the elite runners out there hitting 130 miles per week? It sounds crazy but there is a science behind this extraordinary mileage. The classic 100-mile week is something even the everyday hard-core marathoners try to achieve. Some may say it is completely unnecessary, and that may be so, but if research shows a benefit to getting you to that next level, it may be worth a try. Fifty miles per week probably feels hard enough when first starting out, so considering doubling up your training will most definitely seem impossible. The key to getting to this point is to gradually and safely increase the workload. And no, this training approach isn’t for everyone OR the only way to progress in distance running.

Why 100?

Running Economy

Well, training to hit a weekly mileage of specifically “100” miles is merely just to get to the triple digits, because in essence 95 miles will provide the same benefit. Several studies have been done on high volume training and have concluded that there are many benefits linked to improving running economy. Basically, this means the more miles you run the less your body will have to work during the race, allowing you put that extra energy into faster paces. This is due to muscle and tendons training to adapt to prolonged running. These adaptations lead to increased elasticity of joints including the ankle, which in turn leads to a more forceful and less vertical push-off from the ground with each step. This will save a good amount of energy over time.

Aerobic Endurance

The goal of marathon training is to get our bodies to be able to run far, and if possible, fast.. The higher mileage programs essentially increase the amount of mitochondria and capillary density in the body, as well as hemoglobin and red blood cells. The growth of these factors leads to more and better oxygen transport through the blood cells to the muscles. This is why marathoners are eventually able to run farther and faster over time. Once you train to run more miles your body will learn to use fat as fuel and store more glycogen, which means more energy will be readily available for when you really need it, like at the end of a race.

Resistance to Fatigue

When you go from running 50 or 60 miles per week to 100 miles per week, the majority of those extra miles should all be performed at a slow, easy pace. The lower intensity, high mileage prepares not only our bodies for long races but also our minds. When you ask someone who is not a runner how they feel about running 26.2 miles, they will most likely think it’s a crazy idea. That’s because our minds become just as fatigued at the thought of running for so long as our bodies do. Many of the training runs in a 100-mile program will be 10-15 mile easy runs, where your body will undergo uncomfortable fatigue and soreness at times. It is during these long, slow runs that we get our mind accustomed to this sensation so that come race day, we can push through it.

Should I Try It?

Training to reach a weekly target of 100 miles is definitely not easy, but it is doable. The difficult part besides the extra time and sacrifice it will require is the high risk of injury it brings. More time on your feet means more chances of both accidental injuries as well as overuse-type injuries. It is important to gradually increase mileage every week. This means setting enough weeks in your training cycle to build up to 100 miles with no more than 5-10% increases per week and low mileage weeks built in every few weeks. The most important rule is to listen to your body not only for signs of pain but also for symptoms of overtraining and fatigue as well. Along with the 100 miles should also be at least 7 to 9 hours of sleep each night and 2 to 3 days of strengthening exercises. If these components are possible with your schedule then incorporating this extraordinary mileage program can be attainable.

Back to Base Building with Asics GT-2009

Sponsored by Zappos. All opinions are my own.

Training for races requires a sequence of steps—phases that can be customized to last as long as you’d like. Since I have been shying away from the virtual races this year, I’ve had the longest “base building” phase ever! It’s not a bad thing since I have definitely improved my overall endurance. The downside of long base building phases turns out to be the increased time on your feet. After all, this phase is really about getting the body used to long distance running, which means our bodies get a bit overused if we aren’t careful with recovery and pacing.

The number one tip I give to my athletes and am very strict about myself is making sure to wear the right shoes for every run. This can make or break your ability to run long and perform your best. It’s a good idea to learn your natural foot strike pattern before trying out different styles of shoes. There are a handful of pairs that I feel protect the feet best if you fall into the category of neutral or overpronation. After having amazing success with ASICS I was lucky enough to get my hands on a pair of the new GT-2000 9 from Zappos. I find almost everything I need for running from Zappos, and you can’t go wrong with their super knowledgeable customer service, speedy shipping (literally 2 days at the most!), and free returns for a year through their rewards program! My ASICS came just in time to start out my next training cycle.

Long Run Dominance

My goal right now is to get myself running long again. It’s what truly helped me during my best training blocks. If you can safely increase your weekly mileage, it is sure to help you set a new PR. By “safely” I mean setting aside enough time to recover in between sessions, taking the majority of your runs easy, and eating enough calories every single day. This does not work for everyone, especially those who have a busy job and family to take care of. Although it’s not impossible to follow a high mileage program, it is certainly not necessary. Many runners do just fine running much less!

The ASICS GT-2000 9 have felt like the perfect pair for endurance runs of any distance. The GEL technology cushioning enhances the shock absorption of the shoe at the heel, which has been a lifesaver for me after several miles, given I am a big heel striker so I need all the cushioning I can get for the impact. The midfoot and forefoot of the shoe is made with a cushioning material called SOLYTE, which provides 20% more shock absorption and is half the weight of standard running shoe foams. This combination is ideal for long runs because you never want a heavy shoe, and you need to be careful with other lightweight shoes because they tend to lack the cushioning and absorption you need to run these long distances without feeling fatigue and resulting in achy feet for days.

Fear Not Pronation

You’ve probably read about how overpronating can create more inefficient running. You can still be fast, but your body sure does have to work harder during certain parts of the running cycle. Unfortunately overpronators are also more at risk of acquiring injuries, such as runner’s knee, IT band syndrome, and plantar fasciitis. One of the best features of the ASICS GT-2000 9 is the combined technology of Guidance Trussic, Guidance Line and Dynamic Duomax that promotes the foot to re-supinate after striking the ground so that the push-off phase can be more efficient. This means your strides will be more powerful and running faster will feel more doable.

Although I am not an overpronator, I still mostly wear stability shoes, since I am very prone to ankle and foot injuries. I often deal with plantar fasciitis and posterior tibialis tendinitis, so having this support from the GT 2000 9 has been helpful in keeping my ankle joint stable during every phase of the running cycle, especially while making turns or running over uneven surfaces. At 10mm, the larger heel drop is definitely a more comfortable option if you are looking to protect your Achilles tendon or have dealt with heel pain. This pair is also lightweight—just under 8oz for women! No need for those extremely unsupportive flats for tempo runs and track workouts! If you are challenging yourself with long distance training or even just casually running to relieve some stress these days, I highly recommend the ASICS GT-2000 9 from Zappos, where you will also find all of your running gear needs!

A Marathon Training Staple: The Saucony Triumph 18

Sponsored by Zappos. All opinions are my own.

We are quickly approaching the last quarter of the year. I’m sure I am not the only one who had these big goals for 2020 and felt somewhat derailed months ago when everything pretty much came to a halt in our lives. At least that’s what it seemed like. What really happened was life had to keep going, but with a bunch of alterations and limitations. For runners, the biggest change was the loss of racing this year. This, on top of being limited to solo running for a long time, has been the biggest block to staying motivated. I won’t lie—I got a bit jealous seeing some runners continue on their race training programs and smash their PRs with virtual races. 

Since I’ve never been into racing virtually, I used the summer to build a good base and keep things easy. I am happy I chose this route during these crazy times, because it helped me truly embrace my love for running and how having a more relaxed schedule can still keep me in shape, while staying sane at the same time! Well, now I’m on to the next chapter! The next race I’m signed up for is my hometown race, the Miami Marathon, at the end of January. My new kicks, the Saucony Triumph 18 from Zappos, came just in time to break them in during my first week of training. If you didn’t know, I get all of my running gear from Zappos. They have the largest selection of products and the best customer service. Plus—they offer free expedited shipping and free returns for a year when you are part of the free rewards program. I highly recommend signing up if you love to shop!

Faster Than Ever Before

I’ve ran with the previous Saucony Triumph versions, including the 17s, which were just on the last tip of their lifespan, and I’m happy to say the Triumph 18 are a perfect update to what was already one of my favorite running shoes. I have been using the Triumph for a few years now for the majority of my easy and recovery runs. They have always been my most cushioned shoe, making my feet actually feel recovered after runs. Although most of my long runs have been done at an easier pace, I usually avoided using the Triumph since they felt a bit heavier than most of my other pairs. I was so happy when I felt the much lighter and flexible fit of the Triumph 18! The faster feel is definitely the most evident update.

Thanks to the PWRRUN+ technology, the cushioning of the Triumph 18, is coupled with a lightweight outsole, which makes the shoe a good option for longer and faster runs. After running two easy 7-milers, I wanted to feel this for myself and used the Triumph 18 on my weekend 90-minute run. I threw in several sets of 1-minute pick-ups to test out the speed in the shoes, and I was pleasantly surprised at the springier, faster feel of this update.

Anti-Fatigue at its Finest

The main reason I loved my previous Saucony Triumph pairs is how much they helped with the recovery process after harder workouts. During marathon training, I schedule these easy recovery runs every other day and sometimes in the evening after running hard that morning, and the Triumph have always helped keep my feet and joints pain free. You’ve probably heard and seen me mention before how important the right running shoes are to help prevent injuries and keep you running long. Well, the Triumph 18 are the perfect pair to rely on for your race training. I am prone to plantar fasciitis and have problematic feet to begin with, so I used to train with extremely sore feet and this was a huge limitation to my progress. Yes, my feet still get sore after hard workouts, since I still sometimes wear the wrong shoes for me, but right after just one run in my Triumphs I’m already ready for my next workout. Keeping these shoes as part of my shoe rotation all this time has truly been one big reason why I have been able to avoid plantar fasciitis for a few years now and push harder during workouts.

I’m excited to bring my Saucony Triumph 18 along with me for my marathon training this fall. I’m only on the first week of this structured training block, but I know it will be a good one! After months and months of dealing with this global crisis and feeling unsure about what the near future holds, I am ready to tackle my next big goals! Even if the race does not happen in January, I still want to give it my all for the rest of this year and try my first real virtual race, and shoot for a sub-3 marathon finish. The Triumph 18 is sure to help get me there. Now, go get yourself a pair from Zappos!

Periodization Training is Smarter Training

When researching for marathon training plans, you have probably come across the term “periodization”. Basically, the idea behind this training approach is breaking up a training cycle into blocks of about four to eight weeks in length that serve different purposes. It is tough to work on achieving all goals to be marathon-ready all at once, so periodization training has a focus on working on one or two goals at a time. This is most definitely a more realistic training plan for someone who either has limited time to begin with or has several months before their next race. Even elite and professional runners train this way year round. It not only keeps us sane and less stressed working on one thing at a time but also decreases the risk of injuries and burnout.

Periodization Phases

Base

The first phase of periodization training focuses on building endurance, which is the foundation of any long distance running. This is the phase that builds up mileage using gradually increasing easy runs with only a few short speedier runs mixed throughout. The speed work during the base phase should include of 10 to 20 sets of 20 to 30-second strides at the end of a few easy runs each week. Strides are useful for working on proper running form and to prepare the body for faster running. Each set should be a gradual pick-up in speed to a controlled fast pace while working on increasing your stride length. Performing strides on grass decreases the impact on the body.

Another addition of speed work during the second half of the base phase is the inclusion of mini tempo runs. Pick one easy run per week to include 15 minutes of running at around half marathon pace. This will begin introducing faster paced running so that the next phase of your training cycle will not be too shocking. Weekly long runs are the cornerstone of phase one and should always be done at conversational pace and build up to about 15 to 16 miles in length. Two to three days per week of weight training should also be included in this phase to build strength in important muscle groups such as the legs and core. Since the base phase is the easiest on the body, it can be anywhere from four to eight or more weeks in length.

Strength

The second phase of periodization training focuses on building strength and speed with the inclusion of more specific speed workouts and hill sessions while maintaining mileage and weight training. In this phase, two easy runs per week will turn into two different speed sessions. The first speed session should be an increasing tempo run. Start with 15 minutes of your run at half marathon pace or slightly faster the first week and increase by 5 to 10 minutes each week until you are running 60 minutes at tempo pace. These workouts will help build strength in connective tissue and build muscle endurance to be able to get comfortable with running at your goal pace.

The second speed session can be alternated between shorter, faster repeats and hill workouts. Running on a track works best, but any uninterrupted road will do. After warming up for two to three miles, run intervals such as 4 to 8 repeats of between 1000 to 1600 meters at 5k to 10k race pace with short recovery periods of 1 to 2 minutes in between. Cool down for one or two miles. Every other week can include hill repeats of both uphill and downhill running at half marathon pace. Begin with four sets and build to eight to ten repeats by the end of the phase. Hill workouts are an excellent lower impact way to build strength and speed. Phase two will last about eight weeks in length.

Peak

The peak phase of periodization training is basically where your highest mileage and hardest workouts land. This is where you build confidence and tax your body the most while continuing to build fitness. With proper periodization, you should feel comfortable running at your goal pace for several miles during peak month. Continue with two speed workouts each week—one longer tempo run and shorter, faster repeats. Your track session will include double the repeats you were doing in the strength phase with distances ranging from 200 to 800 meters at 5k pace with one or two recovery minutes in between, for example. Form drills and strides should not be neglected during this phase, as it is a time to practice maintaining proper mechanics when fatigued.

Following the peak phase is two weeks of tapering right before your race. After this tough month of your hardest training, your body will beg for the taper weeks. Many runners usually dread these couple of weeks before a race because they feel they are losing fitness with the scaling back of volume and intensity. With proper phasing in training, you can push your limits during the peak phase and enjoy your taper, as you should. It is a time to let your body recover and focus on good nutrition and sleep to gather energy for race day. Periodization is a useful method to plan your training as it helps to gradually adjust your body to higher intensity and faster paces with a lower risk of overtraining or injuries. You are less likely to experience any setbacks during training using these cycles.

Sources

Trent Stellingwerff, Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners, Journal, July 22, 2020.

Shoe Review: HOKA ONE ONE Clifton Edge

Sponsored by Zappos Running. All opinions are my own.

Is heel striking really that bad for you? This is a common concern in the running community and has been a topic of debate for years. An extended amount of research has been done on foot strike patterns but has ultimately been inconclusive as to whether it actually is the cause of injuries and/or limits performance in any way. Poor performance and injuries are usually caused by a mixture of things—overall weakness, history of other injuries, overtraining, and faulty form, all together are major culprits, among others. Believe it or not, wearing the wrong types of shoes for YOUR feet can be a primary cause as well. The good thing is many shoe brands are coming out with so many options that it’s actually not so hard to find a good pair—as long as you do your research!

I was lucky to get my hands on a pair of HOKA ONE ONE Clifton Edge from Zappos and was impressed from the moment I tried them on! First off, the color choices, although only two, are amazing, so I’ll probably make a purchase for the moonlit ocean color very soon! Zappos offers a free VIP membership program that comes with a package of benefits like free expedited shipping, free returns for 365 days, excellent customer service, along with their incredible selection of products.

Running with Less Impact—Yes Please!

If you are a distance runner, you know the trauma that running all the miles can do to the body. I, myself, love a high mileage program. It’s worked for me for years, but only if I incorporate the proper recovery and take care of my body. The HOKA ONE ONE Clifton Edge has a visible extended heel that may scare some runners into thinking it will limit their pace or just feel uncomfortable, but my review on this feature is a positive one. It actually felt the opposite for me—it made the constant pounding feel much less impactful.

I am a big heel striker, which used to make me anxious until I learned that it’s actually not directly linked to injuries after all. The problem with heel striking is that it shoots the pounding all the way up the joints. Within the first few steps of taking my Clifton Edge out for a short, easy run, I noticed the shoe actually promotes a more mid-foot strike pattern. This is a plus for me, because it made the transition into the push-off phase much smoother. In turn, I felt since the shoe created this mid-foot strike on impact, it allowed me to apply a slightly better forward lean, which is part of good form! Of course, any permanent form improvements are made by the runner, not the shoe! 

The Best of Both Worlds

An extremely lightweight shoe is usually not the most cushioned one. The HOKA ONE ONE Clifton Edge, although a narrower shoe, provides a comfortable ride compared to what you may think when holding the shoe by hand. The Women’s shoe weighs about 8 ounces, which is on the lower to medium end of most supportive shoes. Instead of feeling tighter with the narrow fit, it felt more “fitted”—meaning the materials conformed to the shape of my feet as to support them. It has just enough cushioning to protect my feet during long runs, but not so much that it compresses my foot when I want to go fast. I have a neutral foot and gait pattern so this stability pair was perfect for me for runs of any distance.

So far I’ve taken my Clifton Edge out on a short 45-minute easy-paced run and a 90-minute aerobic run and they felt just right! I’m looking forward to trying this pair out for race-paced workouts and hill sessions, since the comfortable ride and smoother heel-to-toe transition are more ideal for fast and higher impact running. If you are a neutral runner looking for a lightweight shoe that’s also super good-looking, I highly recommend the HOKA ONE ONE Clifton Edge from Zappos. Don’t forget to sign up for the VIP membership and take advantage of the many benefits!

Strategies for the Long Run

A recent running magazine included an article about a professional marathon runner and when asked what their favorite training workout was, they answered “the 20-mile long run”. The assumption is that most readers probably responded with something along the lines of “Are you kidding me?!”. For most runners, the long run, especially when it gets up to that 18-mile point, is dreadful. Yet, the long run is probably the most important session of the week. After all, the race is just one really long run.

It has been recommended in several training plans to perform the long run in a long, slow distance (LSD), which has several benefits for race preparation. Running at 60-70% of 5k pace for these long distances will over time increase glycogen storage in the muscles, which means more readily available energy. The body does this by depleting the glycogen in our muscles during the run, which will cause the body to adapt by storing more glycogen. Another benefit of the LSD run is the increase in oxygen provided to the muscles by the growth of capillaries, where the carbon dioxide-oxygen exchange occurs, and mitochondria, where carbon dioxide and oxygen are converted into energy. These physiological reactions to running are the reason runners get faster and last longer over time through consistent training.

One downside of always performing the long run at LSD pace is boredom. There are only so many routes we can choose to get 20 miles done. A good strategy for these runs is to break it up into quarters on your route and in your mind. For example thinking of 20 continuous miles seems like forever. Breaking it up into four 5-mile segments is more tolerable. This is a good way to run the actual marathon, too! Another downside to choosing LSD is the lack of adaptation to running at goal pace and practicing what really happens during a race.

Many marathon training programs include long runs with at least a few goal-paced miles throughout. The purpose of these types of training sessions is to practice running fast on tired legs to mimic what race day will feel like. There are a variety of options to incorporate goal-paced miles, but it is important to be specific when heading out for these sessions, as it can be very taxing on the body. As after a race, you do not want your body to need days of recovery following your long run. It is an ideal option to alternate between goal-paced and conversational-paced sessions each week.

Goal-paced long run sessions can make these ‘dreadful’ training runs more tolerable, and help the time pass more quickly. Below are some great variations to the long run to alternate throughout your training cycle. As mentioned previously, the interval sessions can be very fatiguing and should begin with a few repetitions and miles, and gradually increase as your fitness improves.

• Mid-run tempo: Run 3-5 miles at conversational pace + 3-5 miles at goal pace + remainder at conversational pace

• Mile repeats: Run 3-5 miles at conversational pace + 3-5×2-3 miles at goal pace with 1-3 minutes at easy pace in between + remainder at conversational pace

• Fast finish long run: Run 75% of the long run at conversational pace + 25% at goal pace. As your fitness improves, build up to 50% at easy pace and 50% at goal pace

• Ladder: Run 3-5 miles at conversational pace + intervals of one to five minutes at goal pace with one to two minutes easy in between each + intervals back down from five to one minute at goal pace + remainder at conversational pace

• Ladder progression: Run 3-5 miles at conversational pace + 4 miles at goal pace+15sec + 3 miles at goal pace + 2 miles at goal pace-15sec + 1 mile at goal pace-30sec, all with one mile at easy pace in between. The goal of this progression run is to begin the first interval a little slower than goal pace, the next segment at goal pace, and then the last two segments of two and one miles even faster, finishing that last mile at a fast tempo pace.

These five workouts are great for building stamina and strength, as well as practicing your desired race pace, especially when your legs are fatigued. Alternating between options such as these with conversational-paced runs will ease your mind when preparing for long runs. The LSD run every other week will reduce the stress on the body and help recover faster than the goal-paced long runs.

In a properly organized marathon training schedule, you will find many different workouts spread out throughout the week, which all serve a purpose. If your goal is to simply finish the race, you technically can skip all of the speed sessions and tempo runs and perform all runs at an easy pace. If you skip the long run session in the training plan, you would have a very difficult time finishing the race. Therefore, the long run is the most important session of the week. The variations mentioned above may leave you somewhat near exhausted, but completing them will be a great asset to getting comfortable at your goal pace and enhancing confidence going into your races.

Sources

Billat, Varonique L. et al, Cardiac Output and Performance during a Marathon Race in Middle-Aged Recreational Runners, Online Publication, April 24, 2020.

Seiler, Steven, and Espen Tonessen, Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training, Publication, April 24, 2020.

Sanchez LD, Corwell B, Berkoff D, Problems of marathon runners. American Journal of Emergency Medicine, Publication, April 24, 2020.

Staying Motivated During Uncertain Times

Sponsored by Zappos. All opinions are my own.

We all start off the year with ambitions and more so this year, 2020, since it’s a whole new start of a century. Since January, though, there have been major circumstances that have gotten in the way of that “best year yet” feeling. For over a month now the world has been dealing with a never-before-seen pandemic—one that has caused most of everything around us to shut down, a significant drop in any economic gains, and even worse, causing many people to lose their lives. Although most of us are working from home with more flexible schedules, we are struggling to keep motivated to stay fit and healthy. Even runners, who are generally the most motivated of the bunch, seem to be having a difficult time sticking to any kind of training, since all races have been canceled. It almost feels like we are working towards nothing.

It’s time to turn the light switch on and change our mentality to the positive. Just because there aren’t any races on the schedule until Fall doesn’t mean we should put a halt to our training and goals. I know Fall is even uncertain at this point, but we should use this time to embrace running for everything it is, instead of being solely focused on completing a race or reaching a PR. Those things are great, but running does so much more for our lives than make us fast. It’s a good time to take a step back, reflect on what we should improve, and focus on self-care. It can make all the difference once these crazy times are behind us and life gets back to normal. Put on your best outfits and give your body what it needs during this hectic time—MOVEMENT! My new Mizuno Inspire 16 from Zappos is giving me a big pep to my step these days!

Keep a Routine

The biggest struggle for those who are used to a set work schedule has been maintaining good time management throughout the day. Before when the workday started at 9AM, we were up at 4AM to get that speed work done and feel accomplished. Now almost everyone seems to be sleeping in, scattering work duties throughout a 12-hour day and leaving any training we were thinking of doing for the end of the day, which may or may not get done. Since our big goal races this Spring are not in the picture any more, runners don’t see the need to be so strict about their running schedules. Just for the mere fact that we can all use a little stress relief, running and exercise itself should actually be a priority these days. A little sleeping in is also good for us, but why not keep running on the schedule as the first task of the day? It will make you feel accomplished, refreshed and ready for a productive day. Keeping a similar routine as when you were at the office will also help with the transition of working from home to back to normal life again.

Add in Variety

There is no better time to change up your workout routine than when you have months before your next race. I’ve personally decided to keep running every morning, but lower my mileage and add in a mix of exercises I’ve always wanted to fit in but skipped out on because I was too tired from running. Switching up to new workouts wakes up and strengthens weak muscles and improves our fitness even further—both very helpful for when racing season comes along again. Without a gym and tons of equipment, there are still plenty of options to switch up the program. Since running is still allowed, following social distancing guidelines of course, find a route that passes by a set of stairs and get in a few sets of bursts up in the middle or end of you run. After a month of including these climbs I can notice my legs feel more powerful when I run uphill, which has always been a struggle for me. The Mizuno Inspire 16 have been great for stairs and hills since the WAVEKNITupper is super flexible and helps push off the ground more comfortably than with other pairs. They definitely look and feel extremely light, so you would think they lack cushioning, but the midsole is very plush and gives a soft landing, something that not only makes running feel good, but also when adding in my jump roping, box jumps and the many other plyometric moves I’ve been incorporating these days. So, there you have it—three new exercises you can add in at home to give a boost to your fitness: stair running, jump rope, and plyometrics.

Run Love

As much as I love running, I find myself finishing my morning workout not even remembering anything I saw throughout the hour or two I was out. During marathon training we are always so focused on our pace, form, and hitting certain goals, we often forget to take in the environment around us. If we are lucky to find a quiet route where there are not many people, we should embrace our surroundings. I always talk about how pretty my side of town is, but it wasn’t until this past month that I truly paid attention to everything around me. I run by the ocean every day, which is probably my favorite thing in the world, and scoping out every part of it while running puts a smile on my face. I love easy to moderate long runs where I can relax into my pace, so I’m opting for these most days of the week, because I actually have the freedom now to do the workouts I love and only those if I want. Don’t get me wrong, speed work can be fun and is an important component to improving and reaching my race goals, but I don’t HAVE to be so strict about them right now. Running the way you LOVE can remind you why you started running in the first place and bring a whole new sense of self—less stress, more energy for the rest of your day, and a positive outlook on any situation. 

The Mizuno Inspire 16 has been a great medium to long run option. They are cushioned enough to prevent sore feet from the constant pounding, but extremely light so they don’t weigh you down halfway through the run like most well-cushioned shoes. The upper material is also super breathable, which is a major help in the extreme humidity I run through here in Miami. You can shop these in so many other colors at Zappos, which is where I get most of my running gear. Being a Zappos Rewards member has amazing perks—free expedited shipping, free returns for a year, and the best customer service to answer all of your questions and resolve any issues. You can sign up for free and start a shopping list for when these crazy times are over and you can be ready to race your best this Fall!