The “Heel Peek” Method For Better Running

Goodmorning awesome runner! Matteo here! ☕️ Welcome to The Running Week, your weekly shot of running, training, health and more! Today I’ve a lot of news for you!

In today’s edition:

1. The “Heel Peek” Method for Better Running

2. Avoid Of These 3 Mistakes That Will Kill Your Running Goals

3. 2023 NYC Marathon Course Record

4. Last Week Training Sessions

But before start…

Share your running-story and inspire 15,000 runners!

In the email I sent you a few days ago I did a survey to ask you if you might like the idea of telling your stories about running... and 90% of the votes answered YES! So, let’s do it!

From Next Monday I’ll Start To Add A Section With Your Personal Running-story!

We’re almost 15,000 readers and it would be amazing share our running-story to inspire each other! All runners, from the slowest to the fastest, from the youngest to the oldest have stories to tell to inspire and motivated other!

You can tell us any running-related story! Your first marathon? How did you start running? Why did you start running? Whatever you want!

I will copy and paste the story as you write it yourself to maintain authenticity!

DISCLAIMER: Advertising your own profiles and inserting links is not allowed. The maximum length is 300-400 words. You can attached 1-2 photos. If you want, your name will be shown or it will be published 100% anonymously to guarantee your privacy.

Now it’s your turn!

Send you running-story at 👉 [email protected]

Can’t wait to read and share your story with our amazing community!

And now…

A few words about the battery of my new COROS PACE 3

One of the most important aspects for me when it comes to smartwatches is battery life.

According to COROS, the PACE 3 should manage around 24 days of battery life in smartwatch mode or 38 hours of GPS tracking.

My PACE 3 arrived on October 20th with around a 60% charge and I have charged it today (November 3rd) for the first time! Considering I use it everyday during my running or gym sessions, the battery life is 100% approved for me!

When you drain the PACE 3’s battery, it takes just ~2 hours to get a full charge using the proprietary charging cable.

Find out more info about COROS PACE 3 on their official website simply clicking here!

The “Heel Peek” Method for Better Running Form

Have you ever wondered if there's a simple running technique trick that could instantly make your runs more efficient, reduce the risk of injury, and improve your speed?

If you're a seasoned runner, you might think you've heard it all, from ABC running drills to various bio-mechanical stride adjustments.

However, what I'm about to share today is not just another drill or a new running form to master. It's a technique that anyone, regardless of their running ability, can use to enhance their running experience.

Today I'm here to introduce you to the "Heel Peek" technique.

There has long been debate about whether it's better to land on the front (forefoot), middle (mid-foot), or back (heel) of your foot.

What we now know is that no single method is clearly superior, but it is crucial not to land too far in front of your center of gravity.

Studies have shown that over-striding, where you land out in front of your body, not only slows you down but also increases the risk of stress fractures.

Instead of concentrating on where your foot should land or how to position your body, the "Heel Peek" technique simplifies the process.

In essence, it's all about focusing on showing your heels to the sky with each running stride.

When observing runners who lean forward, land under their body, and exhibit better form, you'll notice a slight difference in their heel position. Their heels tend to rise slightly toward the sky with each stride.

In contrast, runners who overstride tend to keep the bottoms of their shoes parallel to the ground.

The beauty of the "Heel Peek" technique lies in its simplicity and outcome focus.

It works regardless of your running ability, fatigue level, or running environment, whether you're on a road, trail, or track.

To give it a try on your next run, all you need to do is focus on showing your heels to the sky with every stride.

Forget about overthinking your arm movement, foot placement, or posture.

By concentrating on this one small sensation, you'll find that various aspects of your running form naturally fall into place. Your posture will improve, your stride will be more efficient, and your cadence will increase.

The "Heel Peek" technique promises to make your running experience more enjoyable.

You'll find yourself going faster with the same effort or feeling less fatigued during your runs!

Running will become more enjoyable, and your performance will improve without the need to focus on multiple details.

Give it a try on your next run and come back to share your experience simply replying to this email! I believe you'll notice a positive difference almost instantly!

Trivia Question: If your pace on a treadmill is 6mph, how fast is that in terms of minutes per mile pace?

Find the answer at the end of this email.

3 Mistakes That Will Kill Your Running Goals

Setting, pursuing, and ultimately achieving your running goals is essential for personal growth and success as a runner. However, many individuals unknowingly make significant mistakes that hinder their progress.

In this section, I will identify 3 crucial errors that can sabotage your running goals, so you can steer clear of these pitfalls.

Let's dive in.

Understanding the Importance of Goals

Goals are the driving force behind personal growth and success in any aspect of life, including running.

They provide motivation, direction, and a roadmap to turn your aspirations into reality.

Brian Tracy defines a goal as an "objective that you set for yourself and push yourself to achieve."

When it comes to running, your goals should reflect both a long-term vision and short-term motivations.

The long-term vision is how you envision yourself in the future, while the short-term motivations are the incremental steps that lead you toward that vision.

For example, a beginner runner might envision being in better shape, physically fit, and participating in regular running events. Their short-term goals could include weight loss targets or gradual increases in weekly mileage.

Now, let's explore the three common mistakes that can derail your running goals.

1. Setting Overly Ambitious Goals

One common mistake is setting goals that are overly ambitious. While it's essential to challenge yourself, it's equally crucial not to set objectives that are unattainable given your current fitness level, experience, or circumstances.

For instance, a beginner runner with only a month of training experience aiming to complete a marathon in a month's time sets an overly ambitious goal.

A more realistic objective might be running a 5K in under 28 minutes.

To avoid setting yourself up for failure, ensure that your goals are challenging but within reach.

2. Setting Goals that are Too Vague (Not SMART)

Vague goals, such as "I want to lose weight" or "I want to run more," often lack the specificity required for success. These vague objectives can lead to frustration because they lack clear progress indicators and may not be suitable for your current level of fitness.

To establish effective goals, follow the SMART acronym:

• Specific: Define your goal with precise language, detailing the aspect of running it relates to (e.g., speed, distance, weight).

• Measurable: Ensure that your goal is trackable, whether it's in miles run or time achieved.

• Achievable: Make sure the goal aligns with your current fitness level; avoid setting objectives that are far beyond your capabilities.

• Relevant: Ensure your goal aligns with your overall vision for your running career. For example, if you aspire to become a professional runner, your goal should reflect that ambition.

• Time-bound: Set a fixed deadline for achieving the goal, providing a clear timeframe for success.

For example, a SMART goal for a runner with an annual mileage of 900, aiming to become an excellent marathon runner, could be: "Run at least 1200 miles between January 1st and December 31st."

3. Neglecting Sub-Goals

Another common mistake is focusing solely on overarching goals while neglecting the importance of sub-goals. Overwhelming goals can leave you feeling lost and unsure of where to start. It's crucial to break these large goals into smaller, manageable steps or sub-goals.

Think of overarching goals as the summit of a mountain. While reaching the summit is the ultimate achievement, there are numerous essential sub-goals that must be accomplished to get there.

These steps include research, training, equipping yourself with the right knowledge, adhering to a training plan, and more.

Don't rush toward an overarching goal without a clear strategy, complete with sub-goals, to guide you along the way. Sub-goals act as checkpoints, helping you make steady progress.

Conclusion

In summary, avoid the common mistakes of setting overly ambitious goals, vague goals and neglecting sub-goals.

Instead, apply the SMART framework, create a system for your goals, and break down your objectives into manageable sub-goals.

By doing so, you'll significantly improve your chances of achieving your running goals and enjoying a fulfilling running journey!

NYC Marathon Course Record

The 2023 TCS New York City Marathon is the year’s final Abbott World Major Marathon and brought a strong men’s field to the Big Apple.

The race went out at a fast pace, with many runners coming through the first 5k at just under 15:30. However, the split did not come as early as it did in the women’s race.

By the halfway point in the race, a group of five runners had created a gap to the rest of the field.

Consisting of Ethiopia’s Tamirat Tola and Jemal Yimer, who looked strong and led the group most of the race, Kenyan Albert Korir, Dutchman Abdi Nageeye, and Morocco’s Zouhair Talbi.

However, less than 10k after the half marathon point, coming through the 30k mark, the race was obliterated, and it was only the two Ethiopians, Tola and Yimer, that remained.

Tola was the stronger of the two Ethiopians on the day as he began to break away from his compatriot and by the time he reached the 35k mark, he had a 34-second gap on Yimer!

At this point in the race, although there was still work to be done, Tola was able to begin to relish the day.

Tola came through the 40k mark in 1:58:08, leaving him with less than 3k and a gap of 1:57 on the rest of the field.

Tamirat Tola took the win at the 2023 TCS New York City Marathon in 2:04:58, 1:58.43 ahead of his second-place Albert Korir.

Tola not only won the race but also took down the course record by 8 seconds, which stood for 12 years. The previous course record was 2:05:06, set by Geoffrey Mutai at the 2011 edition of the NYC Marathon.

Korir finished the race in 2:06:57 to take second place, with Ethiopia’s Shura Kitata completing the podium after finishing the course in 2:07:11.

Jemal Yimer, who was at the front for most of the race, struggled through the end, unable to keep his pace. He would finish in 2:11:31, taking a respectable 9th place.

After taking bronze at the 2023 London Marathon earlier this year, Tola has now taken his first Major Marathon win! This win adds to his impressive results list, including winning the 2022 World Athletics Championships marathon in Eugene, Oregon.

Congratulations to all the participants of the New York Marathon! 👏

Last Week Training Sessions

Last week's training block was ~75km:

1. Monday: 1h Easy

2. Tuesday: 6 x 400m Z4 + 100m Z1

3. Wednesday: Gym

4. Thursday: 50min Easy

5. Friday: 5×1000m + Gym

6. Saturday: 45min Easy

7. Sunday: 19km Easy

There's news! As you can see from last week I started adding for x2 “Interval sessions” per week – and this is a totally new thing for me!

Until last week I only did one interval session (usually on Wednesdays) but now I want to try to do x2 interval sessions a week.

One day I will do long intervals and one day I will do short intervals.

Since my recovery times have become much faster than in the past I believe that 2 intervals sessions can help me a lot to improve my fitness!

Shorts Intervals will help me to increase my strength, explosiveness and make my muscles more elastic while the longs intervals will help me improve my running economy and develop greater aerobic power and lactacid resistance.

I will keep you update and remember to hit me a follow on Strava to be 100% update on my session!

Just for Laughs 😂

Trivia Answer: 10 minutes per mile, here you can find a treadmill pace conversions!

Latest Editions

• The Best Tips For Older Runners (Link)

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• The BIG Problem With Low Heart Rate Training (Link)

• Runners – Beware Of These 4 Myths! (Link)

• How to Improve Your Marathon Time (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks COROS for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.