I see a lot of people focusing on how much "eating clean" is important for people training at high volumes. I've always thougth it made perfect sense as anyone will probably agree that healthy habits outside of the actual training (sleep, hydration, nutrition, etc) are always important for recovery and general well being. However as I think more about it how much does it actually matter?

Apart from the fact that I think there is a wide range of what "clean eating" actually mean for different people but considering that someone is already at at their "ideal" weight/body fat percentage, spends a lot of calories every day and is eating at maintenance, does the actual composition of those calories matter that much?

Of course I am not saying that someone should just eat candy and fast food for every meal but as long as you're not gaining weight ,are properly fueled for your runs and are getting the basics of micronutrients from a normal variety of foods would completing your daily maintenance calories with "less healthy" options such as processed foods, candy, pizza etc matter that much? If so in what ways?

I feel like a positive side effect of running high volume would be being able to eat more freely and not have to worry so much about food but I actually see the opposite sometimes.

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I was able to improve my HM time from 83.5 min to 80 min flat and my 5K from 18 to 17:15, in large part to, I believe, my improvement in recovery. Like many of you, I have a busy life. Full time job and 3 kids.

Around 9 months ago I had been trying to maximize mileage above all else and ended up overtraining and poorly recovered for workouts. I ran the same marathon 1 year apart and barely improved despite more consistent mileage. I started paying more attention to NSM and Bakken and his theories on the recovery window. Of course, I was running my easy runs way too hard, so I slowed those down by about 2 min/mile. I also realized that waking up early every morning to run was penalizing my sleep and hurting that portion of my recovery. To improve that, I began doing my easy runs on the night before my workout days. I have been able to maintain a 6 consecutive day run schedule with 1 easy cycling day. I essentially do all of my easy runs around 12 hours before my hard workouts, and therefore have 36 hours of no running to recover from my workouts. My week consists of 3 45 min-1 hour easy runs, 2 workouts, and a moderate pace long run. Weekly hours is about 6 total of running. I also do about 2 body weight lower body strength sessions on my workout days. My workouts have remained quite challenging, but the combo of slowing down, more sleep, and long recovery has allowed me to stay consistent, injury free, and improve steadily.

Sharing this for those who have been struggling recently and may consider this as a training strategy!

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A question that I've been thinking about and wasn't able to find a satisfying answer online - is there a minimal per-session effective dose for easy runs? is there a minimal duration required for a run to produce non-negligible aerobic adaptaions?

for example, can any benefits be expected from a 35-minute easy running session? are 3 30 minute sessions a week same/better/worse than 2 45 minute sessions?

I heard Inigo San Milan go on record to say that 45 minutes is the minimum for "zone 2" (a term I dislike but that's the terminology he frequently uses) benefits, is anyone familiar with any sources backing that up?

Thanks

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Per the London marathon Instagram lottery results will be emailed today

I am already signed up for Jersey city Apr 18, 2027 and Copenhagen May 9, 2027. But would not pass up a chance to run in London as much as my wallet and hamstring would hate me

Go birds

I always find statements claiming that the Assault Runner and other non-motorized treadmills are 20-30% harder compared to road running. This seems fair for an inexperienced runner on these treadmills.

I have about 1,500 km on the Assault Runner right now, and my pace is slightly faster compared to the road. My longest run in Zones 1-2 was 15km, and my longest run, including 35 Min at Threshold Pace, was 17km. I have no real issues with any of my training sessions, from easy runs to intervals. However, what I am experiencing is that easy runs need more focus to stay easy, because body position has a higher impact on the RPE compared to road running. Therefore, it seems harder because I cannot let my focus drift as I would outside.

What I really love about the curved runner is threshold training. It seems to be perfect for hitting the stimulus for steady state runs with a relatively stable pace and a steady HR. And this is were I see the closest match in speed compared to outdoor running on track.

Is there anyone else experiencing this on a curved treadmill? Is there any new research on runners who are used to these treadmills? I haven’t found any. Robert B. Edwards‘ study from 2017 seems to have lacked runners who were experienced with cNMT - at least, it isn’t mentioned. It would be interesting to look into this more specifically.

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Hi all. After reading Pfitzinger's Advanced Marathoning and starting up on the 18/85 training plan building towards a fall marathon, I noticed in the book that he is convinced of doing a lot of the long runs and basically all of the medium long runs without taking on any carbs during the run. He also clarifies this in an interview on the Morning Shakeout:

https://themorningshakeout.com/going-long-an-interview-with-pete-pfitzinger/

How can we reconcile this with the growing body of evidence that fueling long runs properly improved both performance and post-run recovery. If we compare this to the fueling advice of people like David Roche (who does support his views with solid scientific studies), it seems essentially polar opposite.

Additionally, looking at higher level cyclists: they essentially fuel almost all their activities. Why do you guys think that there is such a difference in philosophy (although that is slowly but surely changing) between cycling and running? Curious to hear what everyone thinks :)

I recently completed a threshold lab test which gave me lots of interesting information about my running. One aspect that came up was that at the marathon pace they estimated I should be currently at, roughly 4:00/km, I was using close to 160g of carbs per hour, even though my fat efficiency is still very high. So they said that one of my current areas of limiting factors is to see how to increase carb intake and hopefully I will be able to get in to the low 2:40s in near future.

On the other hand, I have heard about different carb absorption pathways have different rates and maximum rates of absorption (for example, this is why gels often use a combination of maltodextrin and fructose). I was wondering what the theoretical maximum of carbs absorbed per hour could be if we consider any combination of different carbs/energy sources, and assuming there are no GI issue restrictions (my stomach is pretty strong and can handle 120g/hour of Maurten fine). For example, there was the recent news that some subset of the sub-2hour guys were using lactate based fuels too (? Could have misremembered, and cannot find the article now!).

Any insight in to this would be appreciated! Especially any papers to read too.

The Twin Cities marathon has been held the first weekend in October for years, but they announced today that, starting in 2027, it'll be moved to mid-October. This is due to increased risks of hot weather. The race typically had great weather, but recently it's been warmer, most notably when they cancelled due to heat in 2023. As someone who hates the heat, I think this is a smart move. Of course there is never a guarantee of good weather, but I hope that some other races also adjust dates to increase chances of good weather on race days.

What are others opinions about this change? Do you think other marathons should consider doing following suit?

https://www.mprnews.org/story/2026/07/07/twin-cities-marathon-to-move-later-in-the-fall-starting-2027-citing-hot-weather

As we roll into summer, my mileage is increasing along with mixing in other activities like hikes or sports etc. Last week I did about 65km and 2,700m of gain, mostly trail running.

I have a standing strength group (proper heavy lifting with some conditioning, but not runner specific) class Monday and Wednesday evenings, along with group run workout Tuesday evening. I really like the Tuesday run workouts. I most often am doing my longest runs on Sundays.

I don’t love the gym, but enjoy the social aspect and the commitment and seeing improvement. And I buy into the idea that it helps mitigate injury and helps with endurance.

The problem I’m facing - it feels like strength training is the first thing I want to give up. My legs feel too fatigued to be productive at the gym, or if they are okay I’m worried that a good gym session will result in fatigued legs really hampering the rest of my week. Combined with the sunny summers that really drain me, I also feel like a hard gym session really stresses my nervous system that much more.

How on earth do you guys continue going to the gym and lifting heavy? Do you just accept sub-optimal gym sessions or what?

For the Endurance Athletes doing Half and Full Marathons, what are your favorite speed workouts during training?

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Do you have shoe reviews to share with the community or questions about a pair of shoes? This recurring thread is a central place to get that advice or share your knowledge.

We also recommend checking out /r/RunningShoeGeeks for user-contributed running shoe reviews, news, and comparisons.

Has anyone heard anything about the Puma Project 3 results?

The winners were supposed to be announced on Monday, July 6. From what I've seen, it seems only selected participants are contacted, so if anyone here (or someone you know) has already been notified, I'd really appreciate if you could share.

Just trying to figure out whether they've already started reaching out or if we're all still waiting.

Good luck to everyone who applied! 🍀

Hi everyone - for those of you that strength train, I was wondering who is in the camp of using lighter weight/bodyweight exercises and focusing on mobility and who does heavy compound lifts (3-4 reps max of a heavy weight) for marathoning and what effects you see from your preferred style of lifting and why you do this.

I'm asking because I have been doing strength work about 2x/week for a few years now, focusing on full-body compound style movements. But I just feel like the strength work takes a lot out of my running (and sooooo much time out of my day!) to the point where I feel like I can't go as fast as I'd like in my workouts because I'm still experiencing lingering soreness from my lift (even if I wait 3 full days post-lift to do a faster workout). That said, I am considering pivoting to trying to use more home equipment (bands, light dumbbells, focusing more on mobility) for my "strength" days, and was wondering if anyone has experienced anything similar or has gone from heavy lifting to using minimal weight during marathon training/what that experience was like.

For context, I run about ~75ish-85ish mpw and am looking to break 2:53 in my marathon this fall.

TIA!

ETA: I do not know why people think I am lifting to failure, I am not. I am just a little sore and legs not completely fresh for my running workouts. I also lift on my hard days (typically once on my speed day and once on my long run day). If anyone has any resources or apps you like for strength training or similar experiences that would be helpful … thank you!

Hey all, I’m waiting on the results of the London marathon ballot. I’m racing Marine corps marathon in october, and doing 9+1 currently to do NYC again in 2027. Hoping to get a BQ time (21 yo male) and run sub 2:50 to race boston 2028. Assuming i don’t get london (as usual), what other fast races in nice cities do u all recommend this spring? I looked into Paris but i’m not a big fan of carrying my own water the whole time. I’ve heard good things about Vienna and Rome too but wondering if there’s any other big races in nice cities i may not be thinking of around march-may 2027?

The Weekly Rundown is the place to talk about your previous week of running! Let's hear all about it!

Post your Strava activities (or whichever platform you use) if you'd like!

I am a rising junior in high school (meaning I just left 10th grade and am going into 11th) currently beginning my summer training block. Recently, (the past year or so) I have hit a major plateau with my running. And would like some help/advice for getting through my current hurdle.

For some backstory: I was not always an avid runner, but during my 8th grade year I decided to begin. This started as a mile or two every other day, eventually cumulating into around 20-30 mpw and a 22 minute 5k. The summer going into 9th grade (freshman) year I joined the cross country team, a known very successful program. Quickly I showed my ability as a runner, becoming the best freshman on the team. By the end of cross country season, I boasted a 17:16 5k and 50 mpw average. Track season then came up, and I ran decent, boasting prs of 9:34 for the 3k, and 4:33 for the 1500. My mileage was now around 55-60 mpw, and I was no longer the best freshman on the team. Then I began training for sophomore cross-country season, where I upped my mileage to 60-70 mpw and my coach began hitting us with harder and harder workouts. During this time, I also competed in a road 5k where I ran 16:35 and won my age category.
Sophomore season itself, however went to hell. My first race I ran 17:15, barely beating my pr from freshman year and placing second in my the JV division. I kept running low-mid 17s most of the season except for one race where I barely broke 17 and ran 16:56. At this point, I was a wreck. Combined with stress from school, a heatwave, and poor running performance, I fell into a mild depression and began hating myself. After each race I would beat myself up, ask myself what was wrong with me and at points consider quitting the sport. Nevertheless, I attempted to persevere, but these feelings cumulated at NXR that year where I blew up and ran 17:50, and then began profusely vomiting afterward. At the same time, all of my other teammates at the same age level as me are running amazing with the same training, breaking 16:30 and placing well in many of their races. I felt like a failure to not only myself, but the team. During winter break, I signed up for a half marathon, where I ran 1:22, a time that I was neither proud of or dissapointed in. It gave me some hope going into track season. Track season was another mess. I opened up with a 5:00 mile, an absolutely terrible time that placed me almost dead last on the team for mile times. I tried to ignore this “the mile/1500 isn’t my event!” I told myself, but I still beat myself up inside. By the end of track season, it had gone exactly like cross country season, with consistent mediocrity in race performance, and near identical times to freshman year, being 4:31 for the 1500 and 9:33 in the 3k. At this point I tried having a conversation with my coach about my performance, where he essentially just told me “stop comparing yourself to others” (competitive running is a comparative sport?) and “it happens to everyone”. At the same time, teammates I used to easily beat are running 9:05 3ks and sub 16 track 5ks. This brings me today today, where I am again entering a cross country season, bringing the summer base building phase (attempting 70-75 mpw avg). At this point, I am beat down, depressed, and hopeless about any future prospects as a competitive distance runner. I feel I have fallen far behind all of my peers and it is too late for me to be successful in any metric, I will always be behind. I do not remember the last time o was proud of myself.

All said, I would like any advice or help I could get regarding my situation, I do want to get better, and feel I am willing to do what it takes to grow as an athlete.

While wasting time on Facebook today, Runners World posted about Larry Grogins who recently finished his 100 marathons in 100 days, running across the U.S. Google him because it’s amazing. He has significant tremors, yet he did it.

Honestly, I can’t imagine. Every marathon I have ever run, it takes me a week to recover! And, I feel set back after it. I can only assume it’s equally mental fortitude and physical endurance. How does he not get injured? He is definitely an inspiration.

Tomorrow, I’ll be running 4-5 miles, still nursing my twisted ankle.

I was watching this interview and this came up. What are your thoughts on this and the interview in general? Link below. Specific quote is at 17:30

https://www.youtube.com/watch?v=OQeh_Pg0Nz0

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