Powerful Running Tips For All Levels

Goodmorning my friend and welcome back to another edition of The Running Week! ☕️

In today’s edition:

1. Powerful Running Tips For All Levels

2. Sub 1.17h challenge update

But before starts, please read carefully next paragraphs:

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Powerful Running Tips For All Levels

This week, I’m diving into some powerful running tips that can benefit everyone, from beginners to seasoned marathoners.

Whether you're looking to refine your form, prevent injuries, or optimize your training, we've got you covered.

These insights are designed to help you run smarter and more efficiently, so you can reach your personal best while enjoying the journey.

Let's lace up and get started!

Tip #1: Pre-Run Nutrition Matters

What you eat before a run is crucial.

I’ve experimented a lot, and here’s what works best:

• Morning Runs: Consider not eating anything to avoid digestive issues. If you need to eat, keep it light and hydrating.

• Lemon Water: Start your day with lemon water to hydrate and alkalize your body.

• Avoid Coffee: Instead, try alternatives like beet lattes to boost nitric oxide and improve blood flow.

• Raw Fruits: Before your run, stick to high-water content fruits for energy and hydration.

In this past issue you can find the best fruits for runners!

Tip #2: Zero Drop Shoes

Wearing zero drop shoes can improve your running form by allowing a natural stride.

Traditional running shoes often have a raised heel, which can alter your running mechanics.

Zero drop shoes mean the heel and toe are on the same level, similar to when you’re barefoot. This promotes a mid-foot or forefoot strike, reducing the impact on your joints and encouraging better running form.

Here’s a study about the long-term effect of minimalist shoes on running performance and injury.

But is’s important make the transition Gradually!

If you’re used to a high-drop shoe (with a significant difference between heel and toe height), switch gradually to avoid injuries like Achilles tendonitis or calf strains.

Start by wearing zero drop shoes for short runs or while walking, then slowly increase their use over time.

Look for shoes that allow your toes to splay naturally, providing stability and engaging all the muscles in your feet.

Brands like Altra, Topo, and Lems are known for their zero drop and foot-shaped designs.

Tip #3: Be Cautious with the 10% Rule

The 10% rule suggests increasing your weekly mileage by no more than 10% to avoid injuries.

However, this approach has its flaws:

Too Rapid Increase: Even a 10% increase can be too fast for many runners, leading to overuse injuries over time.

Alternatives to the 10% Rule:

• Slow and Steady: Increase your mileage by a smaller percentage, such as 5%, and monitor how your body responds.

• Slow Down Your Pace: If you significantly increase your mileage, counterbalance it by slowing your running pace. This reduces the impact on your body, allowing you to safely handle more miles.

Tip #4: Smart Pacing

Race pacing can be more critical than your training.

Proper pacing strategies can maximize your performance and prevent early burnout:

• Even Splits: Aim to run consistent splits throughout your race. Start at a controlled, steady pace and maintain it. This helps conserve energy and reduces the risk of hitting the wall.

• Negative Splits: Running the second half of your race faster than the first can be an effective strategy. Start conservatively, then gradually increase your pace.

• Practice Pacing in Training: Incorporate tempo runs and interval training that mimic your race pace to get a feel for maintaining a steady speed over various distances.

• Mental Strategy: Prepare mentally to resist the urge to go out too fast. It’s easy to get caught up in the excitement at the start of a race, but staying disciplined will pay off in the long run.

Here you can read a past issue to learn how to practice pacing while you run.

Tip #5: Consistency is Key

Consistency in your training, nutrition, and recovery habits is vital for long-term success.

Here’s why:

• Build a Strong Foundation: Consistent training helps build a robust aerobic base, essential for endurance events. It’s the accumulation of regular, steady workouts that leads to significant improvements.

• Reduce Injury Risk: By maintaining a steady routine, you avoid the pitfalls of sporadic, intense training cycles that can lead to injuries. Your body adapts better to a predictable schedule.

• Sustainable Progress: Instead of peaking for one race and then losing fitness, aim for a sustainable approach. Keep a moderate level of training throughout the year, with minor adjustments for races.

• Adaptation and Recovery: Regular training allows your body to adapt progressively. Consistent sleep, nutrition, and recovery practices support this adaptation, leading to improved performance over time.

Conclusion

I hope you found these tips insightful and useful for your running journey. Remember, small changes can lead to significant improvements over time.

Whether it's adjusting your diet, experimenting with new footwear, or refining your pacing strategy, every step you take brings you closer to becoming the best runner you can be.

Stay consistent, stay motivated, and most importantly, enjoy every run.

Until next week, keep pushing your limits and inspiring those around you.

Happy running!

Matteo

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Trivia Question: What is the longest officially recognized running race in the world?

Find the answer at the end of this email.

Sub 1.17h challenge update

• Friday: Gym

• Saturday: Gym

• Sunday: Gym

• Total training time: 03:49:19

This week, I'll finally be lacing up my running shoes again on Wednesday or Thursday.

I stopped running on April 27th due to my shin splints, and I can't wait to hit the pavement again. I hope everything will be fine and my shin splits are healed 100%, finger crossed!

Send me some good luck vibes as I get back into the groove!

And remember to hit me a follow on Strava.

Just for Laughs 😂

View more memes and running related images on TheRunningWeek’s official Facebook page!

Trivia Answer: The longest officially recognized running race in the world is the Self-Transcendence 3100 Mile Race, held annually in Queens, New York. To learn more about this incredible endurance event, click here.

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

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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.

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