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In this episode Coach Angie shares tips (and stories) to help you better deal with hot weather during training and on race day.
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Archive | Safety
Running Defensively
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Every year we read about runners who are struck by cars, bitten by dogs, or physically attacked while running. In this episode Coach Angie shares important safety tips on how to be a defensive runner. 💪 Continue Reading →
7 Tips to Quickly become Heat Acclimated for Your Race
Running and exercising in warmer weather tends to be more taxing on your body and requires more energy to remain cool.
Most running experts suggest performance impairments of between 1.6% and 3% in marathon times for every 10 degrees above 55 degrees Fahrenheit. The exact ideal temperature (approximately 45-55 degrees Fahrenheit) is debatable and based also on humidity.
When you’re not acclimatized to running in heat, it takes even more effort to keep your running pace. This increases your risk of muscle cramping, bonking (hitting the wall), and/or being unable to maintain your goal pace (which leads to a longer finishing time). Continue Reading →
Tips for Night Running
As daylight savings time draws near and the days grow shorter, you might find your late afternoon run turning into a night run, and for those training for a marathon this winter, your mileage is likely only increasing week by week.
Night runs can be hazardous in that visibility is limited for you, for drivers, and potentially for others on your running path. In order to stay safe, don’t miss these top tips: Continue Reading →
Cold Weather Reminders for Runners
Bring on the beautiful fall weather! The crisp Autumn air, the golds, reds, and oranges of changing leaves, the cool weather perfect for running.
Fall seems to have it all when you’re a runner, but as the days shorten and the temperature drops, it’s important to keep these healthy and safety tips in mind: Continue Reading →
How to Be a Defensive Runner
We recently moved to a new town and I’ve noticed that several runners in my area don’t seem to know which side of the road they’re supposed to run on.
I think sometimes that we get so comfortable on our running routes that we get lax about safely measures. In a day and age where there are more distracted or tired drivers out on the roads it’s really our responsibility to be defensive runners.
So, let’s talk about some ways you can protect yourself. Continue Reading →
Marathon Training in the Summer Heat
Here’s a great question that came in from a fan in India who is dealing with daytime temperatures of 39 degrees Celsius (102.2 Fahrenheit).
Hi A&T, I am a big fan of your podcast. I started running in 2013. I have three running goals: 1. Run a half marathon under 2:00; 2. Run a full marathon under 5:00; 3. Run 2,000 KM in 2017! Last 2 months have been very hot in Pune, India (where I live) with daytime temperatures reaching 39 deg C. It is definitely impacting my pace and soreness. I wonder if a future podcast will talk about running in summer. Regards, -Milind
The Recovery Episode! Seven Things to Do Post-Run
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Taking time to recover is absolutely essential if you want to get stronger and improve your fitness. During your speed work or long run (or even weight training session) you’re adding stress to your body systems which results in depleting energy levels, broken down muscle tissue, and stressed bones, tendons, and ligaments.
In the period post-workout (the recovery period), the body starts repairing itself so that you can come back stronger during your next run or workout if you do these seven things . . . Continue Reading →
The Marathon That Got Away!
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If you’ve been running for a while you may have faced the disappointment of having to miss a race due to injury or illness.
You may have been fighting injury over a long period of time and came to the realization that the race wasn’t going to be a good idea. Or you may have had an injury or illness that came out of nowhere.
In either case, it’s very hard to know when to skip or DNS (did not start) a race and deal with the disappointment of not being able to do something you’ve been training for and looking forward to.
Trevor faced this recently with what would have been marathon #10 at the Tupelo Marathon. A couple weeks before the race he started experiencing Achilles soreness, a lump, redness and discomfort.
This got progressively worse until he was feeling discomfort with every step. This is annoying for a 4 mile run but potentially dangerous during a marathon. Continue Reading →
How to Safely Run Back-to-Back Marathons
A listener named Neisha sent in a great question recently. We read it on podcast episode #151 where I talk about my double marathon.
Hi Angie and Trevor – I have been an avid listener of your podcast from the beginning, and I still look forward to every podcast that comes out. My question is about marathon training for back to back races. This fall I am signed up for 2 half marathons and 3 full marathons (Marine Corps, Vegas, and Dallas). While I typically run 2 marathons every fall (in addition to shorter races), I am curious to know what you recommend for making my training most effective so that I can perform well in October, November and December marathons. Thank you! -Neisha
My answer . . . Continue Reading →
How to Run at Elevation
This post is inspired by my recent Leadville Trail Marathon which began at over 10,000 feet elevation and topped out at 13,185 feet.
We arrived in Breckenridge, Colorado, (9,600 feet) a couple days before the race and I could tell immediately that the air is a lot thiner than I’m used to. I struggled to run even a mile and climbing stairs left me out of breath.
Running at elevation can be tricky. Here’s how to do it safely. Continue Reading →
Hot weather races—How to adjust and still have a good experience
photo credit: Solomon Lieberman
You may have heard my recap of the Lincoln Marathon, this episode will give you a frontseat look at how hot weather affected my race.
There have been a few notable races that were hot this year including the LA Marathon in March. Since it takes approximately 2 weeks of training in warmer conditions for your body to acclimate you may not have that much time to adjust pre-race.
Here’s what you can do: Continue Reading →
