What Is Zone 2 Running?
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What Is Zone 2 Running? *
What is Zone 2 Running?
Zone 2 running is a game changer for building endurance and boosting your cardiovascular health!
What’s Zone 2?
It’s a moderate intensity where your heart rate stays between 60-70% of your max. Think of it as the sweet spot for improving stamina without overexertion.
Key Characteristics:
- You can chat comfortably while running
- It's challenging but sustainable for longer distances
- Enhances fat burning, making it perfect for long-distance or endurance events
Zone 2 is your go-to for building a strong aerobic base with less injury risk compared to higher-intensity training.
Zone 2 running offers several additional benefits beyond building endurance and improving cardiovascular health. Some of the key benefits include:
1. Enhanced Fat Metabolism: Zone 2 training increases your body's ability to use fat as a primary fuel source, which is ideal for long-distance runners and endurance athletes.
2. Improved Mitochondrial Function: This type of training helps improve the efficiency of mitochondria (the powerhouse of your cells), which boosts overall energy production and endurance capacity.
3. Increased Lactate Threshold: Regular Zone 2 running can improve your lactate threshold, allowing you to run faster without accumulating lactic acid, which causes fatigue.
4. Faster Recovery: Zone 2 workouts are relatively low intensity, which reduces the strain on your muscles and joints, allowing for faster recovery between sessions and less risk of overtraining.
5. Better Aerobic Base: By focusing on Zone 2, you build a strong aerobic foundation, which is essential for improving performance at higher intensities later on.
6. Heart Health: Training in Zone 2 strengthens the heart, improving stroke volume (the amount of blood your heart pumps per beat) and lowering your resting heart rate over time.
7. Reduced Risk of Injury: Because Zone 2 running is moderate and sustainable, it reduces the risk of injury that often comes with high-intensity training.
8. Mental Clarity and Stress Relief: Running in Zone 2 can be meditative and relaxing, helping to clear your mind, reduce stress, and improve overall mental health.
By consistently incorporating Zone 2 training into your routine, you can build a solid foundation for better athletic performance while minimizing the risk of burnout and injury.
- Coach Maleia
What Are Tempo Runs?
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What Are Tempo Runs? *
What are tempo runs?
Have you ever arrived at practice or checked your training plan, only to find a tempo run on the schedule? You might have been given a specific pace to hit for a set duration, leaving you wondering, “What exactly is a tempo run?”
A tempo run, often referred to as a threshold run, is a workout performed at or near your lactate threshold pace. This is the point during exercise where lactate begins to accumulate in the blood faster than it can be removed. Training at this intensity enhances your metabolic fitness, leading to improvements in your anaerobic or lactate threshold, which ultimately enables you to run faster for longer periods. Despite the technical definition, tempo runs are straightforward to execute. Here’s what you need to know about incorporating them into your training.
Tempo runs are sustained efforts performed at approximately 85-90% of your maximum heart rate. For most athletes, this corresponds to a pace slightly slower than their 10K race pace. It should feel “comfortably hard”—holding a conversation will be difficult, but you should be able to speak a few words at a time. You should not feel overly fatigued or as though the effort is unsustainable. If the run feels too difficult or exhausting, you’re likely running too fast.
Typically, tempo runs last between 20-40 minutes. However, for new runners, it’s advisable to begin with shorter intervals, perhaps 4-10 minutes at tempo pace, gradually building up as fitness improves. While anyone can benefit from tempo training, athletes preparing for longer races will see the most significant gains. For example, improvements in lactate threshold have limited impact in a 5K, as this distance is raced well above threshold pace. In contrast, those training for races lasting over an hour will see dramatic benefits, as performance in these events is closely tied to one’s threshold pace.
The advantages of tempo runs are numerous. In addition to improving your aerobic capacity and enabling you to run faster, tempo runs help build both mental and physical resistance to fatigue—key for finishing races strong and achieving time goals. Incorporating tempo runs into your training once every 7 to 10 days during peak training periods is essential for maximizing performance and is one of the foundational components of any successful training program.
- Coach Maleia
Have You Checked Your Running Form?
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Have You Checked Your Running Form? *
Have you checked out your running form?
During the 50K race I ran last weekend, I noticed a specific spot on the course where my hip and IT band would start to flare up. It happened consistently around mile 4.5 on each loop, as I ran down a double-track sand and gravel road into a strong headwind. The wind was throwing off my form, and every time I reached this section of the course, I had to consciously adjust. How did I manage that? I developed a mental checklist I go through whenever I feel my form breaking down, especially when fatigue sets in.
So, how did I refine my form, and how do I maintain it?
- Video analysis: Watching my running mechanics helped identify areas to improve.
- Form drills: Consistently working on drills to reinforce proper biomechanics.
- Strength training: Focusing on key muscle groups to support efficient movement.
- Intentional running: Actively thinking about my form during training runs.
- A personal checklist: Creating a mental checklist to reference when I’m running.
- Practice, practice, practice: Repetition builds muscle memory and consistency.
Here’s the checklist I mentally run through when I’m out on the course. I start at the top and work my way down:
1. Where are my eyes focused? Am I looking naturally forward? Keeping my head up and avoiding the habit of looking down.
2. Are my shoulders back, down, and relaxed? As I fatigue, my shoulders tend to creep up towards my ears. I consciously remind myself to release that tension.
3. Are my arms bent, with elbows back and hands relaxed? If my thumbs brush the tips of my hips, I know my arms are in a good position. If my arms look like bird wings, I need to get my elbows back and stop rotating my torso. And remember—relax those hands to avoid wasting energy.
4. Am I lifting from the hips? Engaging my glutes and core is key for balance and drive. (A side note: if you have weaknesses in these areas, strength training is essential to help you run tall and strong.)
5. Am I leaning forward? Not from the waist, but from the ankles. By leaning from the ankles, I can use gravity to my advantage, almost like I’m falling forward.
6. Are my ankles relaxed? When I lift from the hips, my foot should naturally point slightly downward and remain relaxed on contact with the ground.
7. Can I see my feet? If I’ve adjusted all of the above correctly, I shouldn’t be able to see my feet while I’m running.
8. Can I hear my feet? Ideally, I want my footsteps to be so light that they’re barely audible. While it’s impossible to be completely silent, the goal is to run quietly enough that I could approach someone from behind without them hearing me until I’m very close.
I hope you find this checklist helpful. Maybe it’ll inspire you to create your own, so that when fatigue hits and your form starts to break down, you have a mental guide to get back on track.
Warm-ups & Dynamics: Are they really that important?
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Warm-ups & Dynamics: Are they really that important? *
Warm-ups & Dynamics: Are they really that important?
As runners, it’s crucial to understand the importance of warming up and dynamic stretching, especially before long runs or intense workouts. Neglecting these essential steps can lead to injury and suboptimal performance, both of which can easily be avoided by incorporating proper preparation into your routine.
Warm-Up Basics:
A proper warm-up is critical to priming your body for exercise. A warm-up should last at least 10 minutes, or longer if conditions are cold or if you’re preparing for a high-intensity session. The goal is to gradually elevate your heart rate, increase blood flow to your muscles, and get your body moving efficiently before any hard effort begins.
Dynamic Stretching:
Dynamic stretching involves active, controlled movements that help increase muscle flexibility and range of motion without holding a position for an extended time. Movements such as high knees, butt kicks, leg swings, and A-skips help target the key muscle groups used in running, getting them ready for the demands of your workout.
The Routine:
1. Warm-Up: Begin with at least 10 minutes of light activity, like brisk walking or easy jogging, to gradually raise your heart rate and body temperature. This prepares your cardiovascular and muscular systems for more intense efforts.
2. Dynamic Stretches: After your warm-up, transition to dynamic stretching to further loosen up muscles and activate joints for the run. Exercises like lunges, leg swings, and skips are excellent ways to engage the muscles you’ll be using.
Common Mistakes:
One common mistake, especially in colder weather, is the temptation to skip the warm-up or dynamic stretches and jump straight into running. Doing so can lead to muscle strains, improper pacing, and early fatigue, all of which can negatively impact your run and increase the risk of injury. Taking the time for proper preparation is always worth the effort.
Physiological Benefits:
1. Increased Heart Rate and Respiration: Helps prepare your cardiovascular system for the physical demands of running.
2. Improved Range of Motion: Enhances joint lubrication and flexibility, allowing for smoother, more efficient movement.
3. Muscle Activation: Activates key muscle groups, making them more responsive and ready for action.
4. Capillary Activation: Increases oxygen delivery to working muscles, improving endurance.
5. Improved Body Awareness: Reinforces good running posture and biomechanics.
6. Increased Tendon and Ligament Elasticity: Reduces the risk of strains, tears, and other injuries.
7. Enhanced Performance: A well-executed warm-up sets you up for improved performance and helps you run more efficiently.
Conclusion:
The benefits of a proper warm-up and dynamic stretching routine cannot be overstated. These practices not only reduce your risk of injury but also enhance your performance, allowing you to run better, faster, and more efficiently. Make warm-ups and dynamic stretching a consistent part of your training routine, and the investment will pay off in both the short and long term.
Looking forward to seeing you at our next run club, fully warmed up and ready to perform at your best!
- Coach Maleia
Training For Your First 5K
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Training For Your First 5K *
Starting your journey as a runner and preparing for your first 5K can be exciting and rewarding. Here are some essential tips to help guide you through the process.
Getting Started
If you're new to running or returning after a long break, your main goal should be to reach race day healthy and injury-free. Running may seem simple, but it requires a period of adjustment where your body adapts to the impact. This is key to building a foundation of endurance and strength.
Start Where You Are
Begin at your current fitness level—not where you hope to be in a few weeks. Take a personal inventory and avoid comparing yourself to others. Progress happens at different rates for everyone, so be patient with your own journey.
Set Realistic Goals
As a beginner, focus on duration over distance or speed. Aim to walk or walk/run for 30 minutes, three times a week for 3-4 weeks. Once you’ve built a solid base, you can gradually increase your distance. Speed work should come later, after completing your first race.
Be Consistent
Consistency is key to success. Establish a regular running schedule and stick to it. Starting with walking or run/walk intervals helps build endurance without overloading your joints. As you progress, transition to more continuous running. Pay attention to your body—differentiate between normal fatigue and pain to avoid injury.
Focus on Running Form
Good form is crucial for injury prevention and efficiency. Keep your head up, shoulders relaxed, and take short, quick steps. Warm up before each run with dynamic stretches and cool down with static stretches afterward. This will prepare your muscles and aid recovery.
check out the blog on Running Form & Warm-up and Dynamics
Incorporate Cross-Training and Rest
To avoid overuse injuries, add cross-training activities like cycling or swimming. Rest days are just as important as training days—your body needs time to recover and adapt.
Stay Positive and Patient
The first few weeks can be tough but trust the process. Improvement takes time, and even experienced athletes go through periods of adaptation. Stay focused on your goal and celebrate small milestones along the way.
By following these simple guidelines, you’ll set yourself up for a successful and enjoyable journey to your first 5K. Stay consistent, be patient, and enjoy the experience. Happy running!
-Coach Maleia
Running Your First ULTRA!
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Running Your First ULTRA! *
Running Your First ULTRA!
As someone who runs… a lot, I spend countless hours on the trails or pavement, logging miles in preparation for my next ultra marathon. But I wasn’t always an ultra-runner. In fact, until a few years ago, most of my races were triathlons and lasted less than an hour. It was through triathlons that I discovered a love for being on the trails, and eventually, I realized I also loved the challenge of climbing mountains and putting one foot in front of the other for miles on end.
My ultra journey has been a series of adventures—some meticulously planned, others spontaneous. No matter how I approach them, each race has taught me valuable lessons. Below, I’ve compiled a list of tips that I believe are essential for anyone looking to take on their first ultra marathon.
1. Commitment is Key
Commit to your training. Commit to showing up on race day. Most importantly, commit to doing everything it takes to finish. Ultra marathons are hard, and race day will be challenging, uncomfortable, and long. But the commitment you make throughout your training will keep you moving forward when the going gets tough.
2. Don’t Push the Pace
An ultra marathon is neither a sprint nor a marathon—it’s a long, steady effort. For most runners, it’s about pacing yourself for the long haul. Start slow, be patient, and focus on making smart decisions. If you feel strong later in the race, you can always pick up the pace. Remember, there are plenty of miles left at the end to test your speed.
3. Fuel Strategically
Nutrition is critical in ultra marathons. To successfully reach the finish line—and feel strong while doing so—you must nail your fueling strategy. By race day, you should know what foods and fluids your body can tolerate during long efforts. Keep in mind that fueling is highly individual, so practice what works for you during your training.
4. Hydrate Early and Often
One of the best pieces of advice I can give is to drink before you’re thirsty. Ultra marathons can last for hours, so staying hydrated is crucial. Carry a handheld water bottle or hydration vest since aid stations are often spaced far apart. Proper hydration is key to maintaining your energy levels and avoiding dehydration.
5. Incorporate Cross-Training
Cross-training is an essential part of ultra marathon preparation. Incorporating strength training and other forms of exercise will help build overall muscular strength, which can prevent overuse injuries. Strengthening your muscles in different ways helps maintain balance and stability during long races.
6. Walking is Normal—Embrace It
Even the best ultra runners walk during steep climbs or technical sections. It’s part of the race, and it’s perfectly okay. In fact, you should train for it! As Dean Karnazes famously said, “Run when you can, walk if you have to, crawl if you must…” The goal is always to keep moving forward, no matter the pace.
7. Practice with Poles
If you’re racing over long distances or tackling technical mountain trails, trekking poles can be invaluable. However, they require practice. Running with poles involves technique, so be sure to train with them extensively before race day to master their use.
8. Develop Trail Skills
Most ultra marathons are held on trails, which means you’ll face steep inclines, rocky paths, and varied terrain. The best way to prepare is to get out on the trails as often as possible. Ideally, train on terrain similar to what you’ll encounter during your race. Learning how to navigate different surfaces will improve your confidence and ability on race day.
9. Stay Positive
Above all, remember that running an ultra-marathon is supposed to be fun! You’ll likely experience highs and lows throughout the race, but staying positive and practicing self-compassion will help you push through the rough patches. A positive mindset will not only make the experience more enjoyable but may even help you finish faster.
So, are you ready to test the limits of your body and mind? Running your first ultra marathon is an incredible journey that will challenge you in ways you never imagined. But with the right mindset, preparation, and a few key strategies, you’ll be well on your way to conquering the ultra-marathon and enjoying every step of the adventure.
-Coach Maleia
Pain or Injury?
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Pain or Injury? *
What is the line that separates pain from injury?
As a runner, there’s a moment when you’re out on a run, and something feels off—maybe your knee feels a bit strange, or your shin starts to burn. Whether you’re a beginner or a seasoned pro, training for endurance sports like running, cycling, or swimming comes with the risk of injury. It’s a reality you have to accept. But don’t panic just yet—understanding the difference between pain and injury is key to making smart decisions and keeping yourself healthy.
The goal of training is to improve, and improvement requires applying stress to your body to break it down so it can rebuild stronger. This process is a natural part of training. However, at some point, you may push your body too far, and suddenly, that little twinge becomes a more significant problem. The key is learning to recognize when discomfort crosses the line into injury.
Pain vs. Injury: What’s the Difference?
This is a tough question because it’s personal. Everyone experiences pain differently—some runners are highly sensitive to every ache, while others can unknowingly run on a stress fracture for months. While it’s important to tune into your body, it’s also wise to err on the side of caution rather than “running through” discomfort and hoping it goes away. When in doubt, more rest is always better than pushing through pain.
Here are a few basic guidelines I recommend following:
Rest should be your default. Even if you think the pain is minor, rest first and evaluate.
If it hurts when you’re walking, don’t run. Running will likely make it worse.
If pain increases during a run, stop immediately and head home. Continuing to push through worsening pain can turn a minor issue into a long-term injury.
Self-Evaluation: Am I Injured?
Once discomfort sets in, it’s time to evaluate:
1. Am I injured? If you’re unsure or the answer is “maybe,” it’s time to seek professional help.
2. See a specialist. Whether it’s a doctor, physical therapist, or sports injury expert, get a clear diagnosis of what’s wrong.
3. Follow their advice. Rest, rehab, and adhere to their recommendations for recovery.
4. Stop testing it. Once an injury is identified, resist the urge to “test” it every few days. Let it fully heal.
The good news is that most stress injuries, if caught early, heal relatively quickly with proper rest. However, many athletes fall into the trap of pushing through or testing the injury too soon, driven by fear of missing out (FOMO) or losing fitness. This behavior can turn a small issue into a long-term setback.
Injury Rest Scale
Here’s how I think about rest duration when it comes to potential injuries:
1 day off 😁 No problem, you’ll bounce right back.
3 days off 😃 Still good, minimal disruption.
days off 🙂 You’re playing it smart, and recovery is on track.
10 days off 😌 Your fitness will hold steady: no need to worry.
3 weeks off 😔 It’s not ideal, but your body will recover.
1-3 months off 😩 This is when rebuilding your fitness becomes necessary.
The decisions you make at the very first sign of pain—no matter how small—can determine the course of your recovery. Resting early can keep you out for just a few days, while ignoring pain may result in months of rehabilitation.
Tips to Prevent Injuries
While there’s no guaranteed way to prevent injuries, you can improve your chances of staying healthy by following these guidelines:
1. Balance training intensity: Go hard on hard days, go easy on easy days, and always take rest days. Many athletes go too hard on their easy days or skip rest days entirely, preventing their bodies from recovering.
2. Recognize life stress: Your body doesn’t differentiate between physical training stress and mental or emotional stress. If life is particularly stressful, adjust your training accordingly.
3. Embrace rest: Don’t be afraid to take time off, especially if you feel a niggle coming on. Rest is when adaptation happens, and your body gets stronger.
Ultimately, the key to success is balancing training load with adequate rest. More is not better for most athletes. If you push too hard without giving your body the time it needs to recover, you’re setting yourself up for injury. Focus on what your body needs to heal, adapt, and come back stronger.
Coach Maleia