Every summer, it happens.
A runner heads out the door feeling fit, motivated, and ready to crush a workout. The pace that felt comfortable in April suddenly feels impossible. Heart rate climbs. Breathing becomes labored. Frustration follows.
The immediate reaction is often, "I've lost fitness." But in most cases, that's not true at all. 
The reality is that heat and humidity place additional stress on the body, making the same pace require more effort. Understanding how to adjust your training during the summer months can help you train more effectively, recover better, and avoid the mental trap of chasing paces that no longer match the conditions.
The Weather Impacts Your Pace
A pace that feels comfortable on a 55-degree morning may feel significantly harder on an 80-degree afternoon. Add humidity, sunlight, and little wind, and the difference becomes even more noticeable.
Your body is working overtime to keep itself cool while also powering your run. That extra workload often means your pace naturally slows down. This doesn't mean you're getting slower. It means you're running in more challenging conditions.
Adjust Your Pace, Not Your Expectations
At Runcoach, we believe pace is one of the most valuable training tools available. Pace helps provide structure to workouts and ensures you're training in the appropriate effort for your goals.
However, pace should always be viewed within the context of the conditions. Think of your training paces as targets, not rigid requirements.
When temperatures climb, experienced runners adjust their expectations rather than forcing splits that no longer match the environment. The goal is still to complete the intended workout. Sometimes that requires making small adjustments to the pace displayed on your watch.
How Much Should You Adjust?
There is no perfect formula because every runner responds differently to heat. Factors such as humidity, sun exposure, fitness level, and heat acclimation all play a role.
As a general guideline:
The key is recognizing that these changes are normal. If you're consistently running slower in July than you were in April, that doesn't automatically mean your fitness has declined.
Don't Chase the Watch
One of the quickest ways to turn a productive run into a miserable one is to force a pace that doesn't match the conditions.
Many runners become so focused on hitting a specific number that they ignore what the weather is asking of them. A better approach is to use your pace target as a guide while allowing for reasonable adjustments when conditions are difficult.
Some days you'll hit every split perfectly. Other days, the smartest decision is backing off slightly and completing the workout successfully.
Consistency beats forcing one workout and needing extra recovery afterward.
Expect an Adjustment Period
The good news is that the body adapts. Heat acclimation typically begins within the first week of consistent exposure and continues to improve over roughly two weeks.
As adaptation occurs, several positive changes take place:
Many runners notice that workouts begin feeling easier after 10 to 14 days of training in the heat. The key is patience. The first few hot runs of the season are often the most difficult.
Summer Fitness Pays Off Later
Here's the part many runners forget. The work you're doing now is still building fitness.
Even if your watch shows slower paces, your body is adapting to the demands of training in tougher conditions. When cooler temperatures return in the fall, many runners are surprised to see their pace improve almost immediately.
The fitness was there all along. The weather was just hiding it!
This is one reason so many marathoners and half marathoners complete the bulk of their training during the hottest months of the year. The miles you log in June, July, and August often show up as stronger performances in September, October, and November.
A Few Summer Running Tips
To make summer training more manageable:
The Bottom Line
If your pace is slower this summer, don't panic. Heat and humidity affect every runner, from beginners to elite athletes. Adjusting your pace for the conditions isn't a sign of weakness, it's a sign of smart training.
Stay consistent, trust the process, and remember that the goal isn't to win a workout in July. The goal is to build the fitness that will help you perform your best when race day arrives.
And when those cool fall mornings finally return, you'll be glad you kept showing up.
This year marks an incredible milestone for Coach Rosie as she celebrates five years with Runcoach.
Over the past five years, Rosie has helped countless runners and walkers achieve goals they once thought were out of reach. From first-time finishers to seasoned marathoners, her thoughtful coaching approach, attention to detail, and genuine passion for helping others have made a lasting impact on the Runcoach community.
To celebrate her five-year anniversary, I sat down with Rosie to reflect on how the running world has evolved, what she's learned along the way, and some of the athletes who have inspired her most.
Q: Looking back over the last five years, what are the biggest changes you've seen in the running world?
Rosie: The two biggest advancements I've seen are definitely carbon-plated shoes and high-carbohydrate fueling strategies.
The impact of carbon-plated footwear on performance is undeniable, but if I'm honest, it's the evolution of fueling that fascinates me most. We're learning so much more about how athletes can properly fuel before and during training and racing, and it's completely changing the marathon experience for many runners.
I love helping athletes work through the trial-and-error process of finding what works best for them. When you see someone successfully execute their fueling plan and avoid hitting the wall in a marathon, it's incredibly rewarding.
Rosie: Last year I became a mom, and that has been the biggest change of all.
The arrival of my son, Leo, has completely transformed my life. It's been an amazing journey, and it's given me a new perspective on both running and coaching. I'm still pursuing my own competitive goals, but now I have the added motivation of seeing him waiting for me at the finish line.
Rosie: Without question, it's watching athletes exceed their own expectations.
Many runners start with goals that feel intimidating or even impossible. What I love is seeing them consistently show up, trust the process, and gradually chip away at those goals. Then one day, something that once felt unattainable becomes reality.
Seeing the confidence and satisfaction that comes from achieving a goal you've worked hard for is one of the most rewarding parts of coaching.
Rosie: There are so many, but one athlete who immediately comes to mind is Paul Nolan.
Paul competes in the 70-74 age group and completed marathons on six different continents last year. That's impressive enough on its own, but what makes his story special is who he is outside of running.
Paul is a devoted father who learned Mandarin after adopting his daughter, and now the two of them often travel together to races around the world. Watching him continue to pursue ambitious goals while sharing those experiences with his family has been incredibly inspiring.
Five years of coaching means five years of early-morning race nerves, breakthrough workouts, marathon celebrations, setbacks overcome, and countless finish-line moments shared with athletes around the world.
Coach Rosie has been an invaluable part of the Runcoach team, and we're grateful for the expertise, encouragement, and care she brings to every athlete she works with.
Congratulations on five amazing years, Rosie. We can't wait to see what's next.
If you run with a modern sports watch, you’ve probably noticed that we are living in the golden age of running data. After a solid long run, your Garmin Connect app serves up a buffet of advanced scientific metrics. But what do all those numbers actually mean for your daily training?
I’ve started to consider what this data might have meant in my faster days (late ‘90s and early ‘00s). At the time, there were limited metrics available aside from a handful of high-end biomechanics labs. The data presently at our finger tips, coming from our wrist, on a daily basis is both pervasive and awesome (in the fear inspiring sense).
For years you’ve heard me and our other coaches stress the importance of pace recognition, Rate of Perceived Exertion which we use as Rate of Perceived Effort (RPE), progressive pacing with some input from heart rate as a % of maximum heart rate.
I’m super excited about all the new data available and believe that proper pacing with recognition along with forms of progressive pacing are still the most important for race and training outcomes.
But. . . the available data can no longer be ignored so let’s start to interpret some of it.
Today, we’re going to look at three of my favorite advanced running dynamics:
Stride Length
Vertical Oscillation
Vertical Ratio
I’ll explain what they are, why they matter, and how we can tweak your form/effort to become a smoother, more efficient, and injury-free runner.
Note: Definitions from Garmin Human Performance Lab are publicly available and included below.
This is simply the distance you cover with each stride. Of course, we don’t want long lopey strides or potential over striding to interfere with our focus. In fact a shorter stride length can be beneficial especially in the early parts of a race. One practical consideration I have with stride length is to consider your drive at the end of races. Often we observe max stride length at 75-85% of race distance. One way to improve the stride length is a concomitant effort to swing your arms with strong force near the end. If you watch World Class Marathon/10K/5K/1500m etc. runners at the finish their arm swing is almost always exaggerated compared to the start of the race. When you swing your arms with force, your legs follow suit.
In simple terms, Vertical Oscillation is your "bounce." It measures the amount of vertical movement in your torso with each step, measured in centimeters.
Ideally, as runners, we want our energy propelling us forward, not upward. However, we frequently see a point of frustration for taller runners here. Because taller runners have longer legs and naturally longer strides, their absolute vertical oscillation numbers are almost always slightly higher than shorter runners simply due to biomechanics. A tall runner might naturally sit around 7.5 to 8.6 cm, which can look high on paper but is perfectly normal for their height.
In my opinion, raw Vertical Oscillation metrics should not be over emphasized. Stride length (especially at the end of a good effort) + Vertical Ratio are better indicators of proper form.
If you’re a taller runner looking at your Garmin data and feeling discouraged by your bounce, don't worry. This is where Vertical Ratio comes to the rescue.
Vertical Ratio takes your Vertical Oscillation and divides it by your Stride Length, expressing the result as a percentage. This metric essentially levels the playing field, factoring in your height and stride to give you a true picture of your running efficiency.
Instead of obsessing over raw centimeters, look at your Vertical Ratio percentage. Here is how the benchmarks break down:
Excellent (Elite): Less than 6.5%
Great: 6.5% – 8.3%
Good (Average): 8.4% – 10.0%
Needs Improvement: Greater than 10.0%
(Note: Many runners find they naturally bump up against "Excellent" or "Great" ratios during fast interval sessions, as faster running promotes better form! This is one of the reasons that here at Runcoach we always suggest one or two quality sessions with intervals at faster paces each week.)
Whether you're a middle-aged marathoner or an infrequent 5K racer, keeping your Vertical Ratio in check provides two massive benefits:
1. Energy Conservation
Think of it this way: over the course of 26.2 miles, bouncing an extra inch per step equates to climbing hundreds of extra feet of elevation. By keeping your bounce down, you are saving precious glycogen stores for the later miles when you really need them.
2. Injury Prevention
What goes up must come down. A higher vertical oscillation means a heavier landing. Reducing your bounce significantly decreases the ground reaction forces on your knees, hips, and lower back. If you want to stay healthy and injury-free through long, grueling training blocks, smoothing out your ride is key.
If your watch is consistently showing a high Vertical Ratio, you don't need to completely overhaul your stride. Usually, corrections only need to be made in millimeters. Here are 5 practical, coach-approved ways to smooth out your ride:
Run "Quietly": We love this mental cue. Next time you run, focus on making less noise when your feet hit the pavement. This naturally encourages a softer, lower-impact, and more forward-driving stride.
Slight Forward Lean: Ensure you are running with a slight, natural lean from your ankles—not bending at the waist. This helps direct your momentum forward rather than upward.
Consider a Low Ceiling as your Guide: Pretend you’re running indoors and the ceiling is only a few inches/centimeters above your head. Try to avoid hitting your head with each stride. (Note: Take this recommendation with a grain of salt because the faster we run, the more bounce we will get from power. The “don’t hit your head on the ceiling” practice is most ideal for long and easy runs not quality sessions).
Increase Your Cadence: The quickest and most effective way to reduce vertical oscillation is to increase your step rate (cadence) by 5% to 10%. Taking quicker, slightly shorter steps naturally flattens out your trajectory and prevents overstriding. (Aiming closer to 180 steps per minute is a great goal, though taller runners may naturally sit a bit lower).
Try a Running Economy Microcycle: Because faster running promotes quicker cadence and better form, mixing in shorter, faster intervals (like 200m repeats) is a great way to set a baseline of strong mechanics. Your body remembers that efficient form, which eventually bleeds into your easy runs. Many of you have heard this suggestion from me in between Marathons and other goal races. If you’re interested in a running economy cycle, please reach out to your coach.
At Runcoach, we believe data is only as good as the human insight behind it. The next time you finish a run, take a peek at your Vertical Ratio in Garmin Connect. If the number is a bit high, try running "quietly" with a slightly quicker step on your next outing. Check out your Vertical Ratio on the intervals of your quality sessions and you will see a big difference.
Want a coach to look at your smart watch and help you build a plan to improve your running economy? Our 1:1 human coaching team is always here to help you make sense of the metrics and achieve your next personal best.
Vertical Oscillation, Vertical Ratio, Stride Length Chart (Note: this table was created with help from Gemini AI and reviewed by the coaches at Runcoach):
|
Metric & Tier |
6' 2" Runner(1.88 m / 188 cm) |
5' 9" Runner(1.75 m / 175 cm) |
5' 6" Runner(1.68 m / 168 cm) |
|
Vertical Oscillation (cm) |
|||
|
* Moderate |
10.0 – 11.5 cm |
9.5 – 11.0 cm |
9.0 – 10.5 cm |
|
* Good |
8.5 – 9.9 cm |
8.0 – 9.4 cm |
7.5 – 8.9 cm |
|
* Elite |
7.0 – 8.4 cm |
6.5 – 7.9 cm |
6.0 – 7.4 cm |
|
Vertical Ratio (%) |
|||
|
* Moderate |
8.6% – 10.0% |
8.6% – 10.0% |
8.6% – 10.0% |
|
* Good |
6.6% – 8.5% |
6.6% – 8.5% |
6.6% – 8.5% |
|
* Elite |
Under 6.5% |
Under 6.5% |
Under 6.5% |
|
Stride Length (meters) |
|||
|
* Moderate |
1.10 – 1.20 m |
1.00 – 1.10 m |
0.90 – 1.00 m |
|
* Good |
1.21 – 1.35 m |
1.11 – 1.25 m |
1.01 – 1.15 m |
|
* Elite |
1.36 – 1.50+ m |
1.26 – 1.40+ m |
1.16 – 1.30+ m |
Available from Garmin publicly accessible information https://www.garmin.com/en-US/garmin-technology/running-science:
The hard work is done, and your reward is race day itself. These final instructions will help you navigate the weekend, manage your energy, and conquer the course. First and foremost: lay low and stay off your feet. Limit your time at the race expo to no more than an hour.
Shake out the nerves: Get outside and feel the air. Go for at least a 20-minute walk or jog one or two days before the race, depending on your specific training schedule.
Trust your training: When you pick up your bib or bump into friends, everyone will want to talk about their training. Tune it out. When "Joe Cool" brags about his ten 25-mile runs, just smile and remember the grueling workouts you successfully completed. Never compare your training to anyone else’s especially on race weekend.
Dinner: Eat a full, satisfying meal the night before, focusing on complex carbohydrates like pasta. It is a good idea to avoid rich or creamy sauces to avoid GI distress
Morning Fuel: Consume 400 to 500 calories of carbohydrates early on race morning (this includes your sports drink). If you have a mid-morning start, bring a 100 to 200 calorie snack to the race site to bridge the gap. A banana or a cereal bar may be a good option
Smart Hydration: Drink water and a non-protein sports drink frequently throughout the morning until your urine is light yellow. Note: Avoid over-consuming plain water without electrolytes, as this can dilute your body's essential sodium levels. Stop drinking a bit before the start so you can empty your bladder.
The Starting Line "1st Water Stop": Bring a throwaway bottle of sports drink to the starting corral. Right before the gun goes off, drink 4 to 8 ounces. Because your body will quickly divert blood flow from your gut to your legs once you start running, this fluid will process efficiently without sending you to the restroom.
Bring throwaway gear: Wear old clothes (an old t-shirt, sweatpants, or even old socks to use as mittens) to keep you warm at the start, especially if it rains. You can wear these for the first couple of miles and toss them aside as your body heats up.
Patience early on pays huge dividends later. The goal is to conserve glycogen and muscle strength for as long as possible while activating fat as a fuel source early in the race.
Mile 1: Run 30 to 60 seconds slower than your Marathon Goal Pace (MGP); set RPE (Rate of Perceived Effort) ~ 5
Mile 2-10: Run 0-10 seconds slower than MGP and keep RPE ~ 5-6
Mile 11 to 20: Lock into your MGP and use RPE ~ 7-8 as your sanity check
Mile 21: this is when the race starts and finishes; push gradually over the last 10K to RPE 9 and then 10 for the last mile or so
Drink early and often: Aim for 4 to 8 ounces every 20 minutes. Scientific reality check: While it is nearly impossible to replace 100% of the fluids and glycogen you lose while running a marathon, consistent hydration from the very beginning is crucial to stave off severe dehydration. Do not wait until you are thirsty to start drinking.
Confidence: Have total confidence in your ability and training. Those early mornings, late nights, sore calves, and tight hamstrings weren't for nothing. You are read!
Control: You absolutely must relax and run easy for the first 18 to 20 miles. Think of the marathon's effort in thirds: the first 10 miles, the second 10 miles, and the final 10K. Save your true racing effort for that last 10K.
Collection: Keep your thoughts collected and focused on your objective. A big city marathon has thousands of distractions. The start is when you must retreat into your own zone and travel along with the pack. Don't let the crowds or competitors disrupt your strategy, instead use them for motivation later as the race progresses.
I can guarantee one thing: you will feel terrific at some points and terrible at others. Marathons always ebb and flow. When you hit a wall, stop thinking about the finish line. Focus entirely on the next mile. Remember walk breaks provide intermittent relief and I’ve witnessed 2:20 marathon runners use brief walk breaks to regroup. If you take the difficult moments one mile at a time, some good feelings typically return.
When the race gets incredibly tough, remember that you always have one cup of energy left—the difference is whether you choose to find it. When normal, untrained people feel discomfort, they slow down so they can feel better.
You are not an untrained person. You are a marathon machine.
At the end of the race, you will have to dig deep to determine if you will cross the finish line with an effort you can be completely satisfied with. Go get that last cup!Something shifted this spring - and it wasn’t just the weather.
At the Boston Marathon, we saw fast times across the board. Some pointed to ideal conditions - and that’s always part of the story. But then came the London Marathon. No tailwind. No excuses. Just historic performances.
Sebastian Sawe ran 1:59:30.
Tigst Assefa ran 2:15:41, setting a women’s-only world record.
So what connects Boston and London? It’s not just talent. It’s not just shoes. It’s fueling.
The Carb Revolution Is No Longer a Theory
For years, endurance athletes were told to limit carbohydrate intake or “train low.”
That thinking has flipped - completely.
At the elite level, the focus now is maximizing carbohydrate availability in both training and racing. Here’s what we’re seeing:
This isn’t marginal gains anymore. This is a fundamental shift in how endurance performance is built.
Fueling Is Driving the Training
The real breakthrough isn’t just what’s happening on race day - it’s what’s happening in training. Higher carbohydrate intake allows athletes to:
Instead of digging a hole with every hard session, runners are actually supporting the work required to improve. That’s a big shift. Fitness is no longer limited by how much discomfort you can tolerate - it’s supported by how well you fuel.
Why This Changes Everything
This isn’t just about elites running faster times. It’s about why they’re running faster. When fueling improves, everything downstream improves:
We’re seeing it across the board - marathoners, triathletes, cyclists. Better fueling leads to better training. Better training leads to better performance.
What This Means for You
No, you don’t need to jump straight to 120-150g of carbs per hour. But the direction is clear:
The key is doing it correctly for your body and your training.
The Bottom Line
We’re entering a new era of endurance performance.
Records that once felt untouchable are starting to fall - not because athletes suddenly got more talented, but because they’re finally fueling in a way that supports their potential.
High carbohydrate fueling is leading that shift. And for the first time in a long time, performance gains are coming from something that also supports better training consistency and long-term development.
That’s a change worth paying attention to.
At Runcoach, success comes in many forms. PRs, podium finishes, comeback races, first marathons, and simply showing up after setbacks. This month, our community showed incredible grit, consistency, and joy across races big and small around the world. From Boston to Big Sur, London to Melbourne, here are some standout moments we’re celebrating from the past month.
Community Highlights
Skip Mathews claimed 1st in his age group at the Rumpshaker Half Marathon, an inspiring comeback just two years after open heart surgery. He also followed it up with another strong showing at the Red Shoe Run 5K, improving by 7 seconds and placing 2nd in his age group. 
Heli Sorra ran a beautifully executed race at the Philly Love Run Half Marathon, using it as a key stepping stone toward the New York City Marathon later this year.
Diana Bernier and daughter Kelsey completed an excellently paced half marathon in Philadelphia, giving us one of our favorite moments of the month: a mother-daughter racing duo.
Jeremy Paull took a full minute off his previous Run for the Kids 14K time as he builds toward the Great Ocean Road Marathon.
Jeff Brune had a huge month, first crushing his old age group course record at the Early Bird 10 Miler, then running a Boston PR of 3:00:18 at the Boston Marathon. So close to sub-3, Jeff, we know it’s coming.
Brandon Schott finished 18th overall and 1st in his age group at the Donut 10K.
Bill Reamer made a dominant return to the Cherry Blossom 10 Miler, winning his new age group in an impressive comeback to fitness.
Attilio Arcari crushed the Cherry Blossom 10 Miler with a 2-minute PR.
Yon Chang broke the tape at the Mary Ruchalski Foundation 5K, earning another PR by 13 seconds.
Robert Grabel completed his 24th marathon at the Delaware Coastal Running Festival in 5:49. Marathon #25 is officially on deck.
Tara Barrett returned to racing in style, finishing 2nd at the Golden Driller Half Marathon in her first half marathon in two years.
Tim Vipond found his rhythm again with a negative split and 5th place age group finish at the Drake Relays Half Marathon.
Kate Gates completed her 22nd consecutive Boston Marathon, an absolutely remarkable streak from Hopkinton to 
Boylston.
Cody Eaves completed a fantastic 50-mile race after a strong winter endurance build.
Ido Simyoni masterfully paced Boston with a 2-minute negative split, finishing in 2:57:04.
Fabiana Manzo earned her hard-fought Boston Marathon finisher medal against an iconic city backdrop.
Greg Williams made his marathon debut at Boston and managed the rare feat of a negative split.
Caroline Seiter crushed a 13-minute PR at the Jersey City Marathon, running 3:27 after a focused training block.
Kim Munksgaard ran a new PR while earning her 4th Abbott World Marathon Major star at Boston.
Chris Miramontes battled through an ankle injury to finish Boston strong in 3:23:39. 
Coddy Johnson ran the UVA School of Medicine 5K with his kids cheering him on.
Kemi Shamonda placed 1st in her age group at the The Parkway Half Marathon!
Jorge Cortes conquered the London Marathon and is already eyeing Tokyo for his next major.
Kurt Steinhaus braved chilly conditions to complete the Wisconsin Half Marathon along Lake Michigan.
R.J. Shanafelt tackled the challenging Big Sur Marathon and enjoyed one of the most scenic courses in the world.
Joseph Lennon shaved 12 seconds off last year’s 5-mile time and finished 3rd in his age group at the Narberth Take a 
Breather 5M.
Abigail Athanasopoulos ran an outstanding 3:34 at Big Sur, finishing 5th in her age group while handling the hills exceptionally well.
Krista Davalos overcame taper challenges and leaned on a strong mindset to complete an excellent Big Sur Marathon.
Alma B broke 4 hours at the Big Sur 21 Miler, finishing in 3:56 and smiling all the way over Hurricane Point.
Kristi Chiles and her son completed their marathon together, complete with race-day cheers from the chariot.
Amiel Snyder earned a half marathon PR at the OKC Half by staying true to his goal: race hard and have fun. 
Coach Alex Monroe’s boys won at the Penn Relays with a state-record DMR time of 9:54.01.
Jennifer Scotto ran her fastest-ever Maui Half Marathon, finishing in 1:48:18 and placing 2nd in her age group.
Steve Stanfield beat his sub-2 goal at the Indy Mini, finishing in 1:57:16.
Ian Fitzpatrick negative split the PNC Alexandria Half Marathon and made it a family affair.
Nancy Kelley placed 2nd in her age group at the Flying Pig 10K and earned gold through the Ohio Senior Olympics qualifying series.
Stefanie Davidson beat her goal of sub-82 at the Broad Street Run, finishing in 81:41.
In an era where the integrity of marathon world records is scrutinized more than ever, Kenyan distance star Sebastian Sawe is rewriting the playbook—not just on the pavement, but in the laboratory. At The London Marathon Sawe obliterated the previous marathon world record running 1:59:30 . What was different? He took the unprecedented step of voluntarily requesting independent drug testing.
This move marks a significant shift in how elite athletes approach the shadow of doping that has loomed over the sport. By choosing transparency over the minimum requirements, Sawe built a foundation of trust before the starting gun even fired.
Sebastian Sawe, has seen the skepticism that follows meteoric rises in marathon times. With recent world records shattering previous benchmarks, the global athletics community has demanded more rigorous oversight. Sawe’s decision to opt-in for additional testing serves as a preemptive strike against doubt.
"Transparency is the only way forward for our sport," Sawe noted in recent discussions regarding his training protocol. "If we want our records to stand the test of time, they must first pass the test of absolute integrity."
Kenya has faced intense pressure from the Athletics Integrity Unit (AIU) and World Athletics due to a series of high-profile suspensions. Sawe’s proactive stance is being viewed as a beacon for other Kenyan athletes. His camp believes that by voluntarily entering into high-frequency testing pools, he can prove that world-record-shattering performances can be achieved through talent, training, and clean competition. Sawe was tested 25 times prior to his World Record!
The logistical commitment required for such a request is substantial. It involves coordinating with anti-doping agencies to ensure a biological passport that is beyond reproach. For Sawe, the goal was clear: when he crossed the finish line, the discussion was to be about his splits and his stamina, not his supplements.
Sawe's journey toward the marathon world record was not just a quest for speed—it was a mission to restore the purity of the long-distance run. By opting for testing, he ensured that breaking the world record was a milestone the entire world could celebrate without hesitation.
As a runner, chances are at some point or another you’ve experienced pain in your hamstrings, knees, or lower back that just won’t seem to let up no matter how much you stretch. 
Interestingly enough, this pain may actually be stemming from inactive glute muscles.
Luckily, performing a few simple activation exercises pre-run can stop this pain in its tracks, allowing you to run powerful, strong, and injury free.
“So why aren’t my glutes firing?” you may ask.
The most common reason is that most people sit for long periods of time. The glute muscles tend to stop firing due to a lack of oxygen and tightened hip flexors. This, in return, puts more strain on the lower back, hamstrings, and knees, that imbalanced and stiff feeling when you head out for a run.
Even if you don’t have pain you can benefit greatly from these exercises. Waking the body up before you run is a game changer.
Add these simple exercises to your warm up routine and get those glutes firing.
Here are 4 of my favorite exercises to warm up before your run.
Aiming for 1 round of 30-40 seconds can take you from feeling flat to feeling like you are firing on all cylinders.
StarsGPS watches have become a staple for runners and endurance athletes. They give us instant feedback on pace, distance, heart rate, and more—helping us train with structure and precision. I use mine daily and love the extra data.
The data is endless and here is how you can pair data with expert coaching feedback to make the most out of your training; Sleep score is one metric measured by a watch. Garmin categorises sleep as light, deep, and REM. It measures how much time you spent in each zone and then uses an algorithm to rate your rest. This can be useful if you have a big workout coming up. Perhaps it is worthwhile to push a day to when you are more rested. Checking in with your coach to discuss options can be a great pairing.
Likewise, resting heart rate can be a valuable tool measured by your smart watch. If your HR is 3-4 beats higher, you’re probably just a little fatigued and need an easier day. However, if it is 8-12 beats higher you may be coming down with an illness and a discussion with your caoch can help you to decide if you need a rest day to nip it in the bud before you are forced to take time off.
I’ve learned the hard way that effort is a skill. Tuning into your breathing, energy levels, and muscle fatigue helps you understand how hard you’re actually working—regardless of what your watch says. Over time, this builds intuition, allowing you to adjust in real time and train more sustainably.
Learning to listen to your body is so important and data can help to inform your decisions. As runners we can be our own worst enemies and push through when we should ease off.
The goal is to use your watch and intuition in harmony.
Let data guide your workouts and track your progress, but don’t let it override what your body is telling you. Some days, slowing down is the smartest move you can make—even if the numbers suggest otherwise.
The best athletes combine both: data and feel. We call it a smart watch for a reason.
